I must confess that I do not always practice good body mechanics. Often I experience back pains. I did some exercises that helps relieve my back pain. You can try it and then find out if it works for you. 

Stretch your shoulders, upper arms, abdomen, and the muscles along the sides of your spine with this move.

1.       Lie on the floor face-down with your head resting comfortably to one side, legs together, and arms outstretched in front of you. Gently press your hipbones into the floor to anchor you and help you keep your balance.

2.       Inhale deeply. As you exhale, lift your head and shoulders off the floor. Turn your head to look at the floor in front  of you. At the same time, raise your left arm and your right leg a few inches off the floor.

3.       Reach your arm as far forward and your leg as far backward as you can, pointing your toes, as if you were trying to touch opposite walls. You’ll feel the stretch all along your backside.

4.       Hold this position for 5 breaths. Slowly lower your limbs and head to the floor. Repeat with your right arm and left leg. Do 5 repetitions on each side.