This isn't much to tell and is not some miracle cure but when my lumbar herniations and other problems start giving me fits I lie down on my back, pull one knee towards my chest, hold it...for a ten count then do the other and repeat this about three to five times. It seems to stretch out muscles back there and gives some pain relief in time. It will help you get rest before sleep and help you get out of bed in the morn.

Not much but has helped me for 15 years.
jb