Gentle lower back exercises at home, get rid of lumbar pain and soreness

Exercise list: 

Superman
Lie down on comfortable ground on your stomach and stretch legs and arms. Lift up and hold for 15 to 30 seconds. 

Kneeling low-back stretch 
Sit gently back in your stance arms stretched before you hands on the floor. Gently stretch the lower back  and breathe deeply for 20 - 30 seconds. 

Modified Superman
Lie down on on your stomach and  place hands right on your hip, stretch legs andl ift up and hold for 15  to 30 seconds Low-back Stretch Follow once more with the 

Kneeling low - back stretch
Hold for 15 - 30 seconds. 

Superman lifts 

Lie down on stomach and stretch legs and arms. Gently lift and lower arms and legs for up to  15 -  20  times. 

Kneeling low - back stretch 
Stretch the lower back for 15-30 seconds. 

Cat Pose 
With knees under hips and hands under shoulders gently pull your abdominal muscles and tighten glutes while slowly rounding your back upwards. Hold for 10 to 20 seconds. 

Cow Pose 
Drop your stomach and gaze up toward the ceiling and gently stretch your back from your tailbone and finish with your neck for 10 to 20  seconds. 

Kneeling Low-back stretch Finish with 20 - 30 seconds of  stretching lower back. 

Good luck with your exercises and health goals and thanks for watching!