Simple chair twists also often feel good on the low back.
If you’re able to get down onto the floor, you can do a few gentle movements for the low back. Start by sitting on the floor with your hands or elbows down behind you for support. Lean a little weight backwards, then plant your feet a comfortable distance in front of you (knees bent). Keeping your feet on the floor, windshield=wiper your knees back and forth—both to the right, both to the left, both to the right, and so on.
Finish your practice with a few minutes of rest in a modified corpse pose. Place your lower legs on your chair seat and lay your upper body on the floor. Close your eyes and focus on your breathing as it gets slow and quiet. Supine positions put even less stress on the low back than standing, plus having the legs elevated puts the pelvis in a neutral, comfortable position.
Think of low back pain as a warning that you’ve been sitting too long, like a physiological break timer, and give that warning the attention it deserves. Move, change position, and enjoy an excuse to put your feet up for a while.