These exercises help people who wake up with tight or painful lower backs.
One of the ways to fix this problem is to strengthen the back of your legs.
Start at Level 1, and when you can do 3 x 12 reps, move on to the next 2-3 days later.
You will relieve the pressure gradually.
Level 1: Pelvic Tilt (0:03)
Level 2: Hip Bridge (0:09)
Level 3: Unilateral Hip Bridge, Crossed-Leg (0:16)
Level 4: Hip Bridge, Elevated Foot (0:22)
Level 5: Unilateral Hip Bridge, Elevated Foot (0:28)
Level 6: Hip Thrust (0:34)
Level 7: Unilateral Hip Thrust (0:40)
Level 8: Standing Hip Hinge (0:46)
Level 9: Unilateral Romanian Deadlift (0:52)
Level 10: Weighted Romanian Deadlift (0:59)
Level 11: Reverse Hyperextension (1:05)
Level 12: Weighted Reverse Hyperextension (1:11)

My work as a kinesiologist involves assessing the person's movements to know which exercise is best suited for them and progress the workouts accordingly. Strengthening the back of the legs has been instrumental in fixing various types of pains since most are weak there.