Here are a few basic stretches that not only help reduce lower back pain but will help you build strength in the process.

Stretching in the morning doesn’t have to be time-consuming. In fact, even just one minute is enough. Start your day by moving through one of the below stretches, recommended here by Dr. Lamb ...

Stretching not only protects the gains of a workout, but it can also calm the sense and relieve stress. Quinten “Q” Dailey ...

Set 3: Focus on the hips and lower back with basic stretches and movements to work the hips through complete ranges of motion and massage the lower back.

Continue this for 10 minutes. Don't forget to do some basic stretches for your legs, arms, shoulders and back afterwards to reduce the likelihood of DOMS.

This stretching routine programmed by a trainer helps anyone get their splits in weeks. Here's how my flexibility improved and how the process went for me.