Low Back Stretches for Non-pregnant Women: 

1.   seated piriformis / butt muscle [ safe forward flexion ]

2. seated piriformis / butt muscle [ pull up + add a twist ]

3. wedge side body stretch

4. ball long body + piriformis / butt muscle stretch

5. table long body + piriformis / butt muscle stretch

6. cat / cow

7. kneeling hip flexor stretch

8. sofa hip flexor stretch

9. wall hip flexor stretch   

10. lying figure - 4 

11. lying figure - 4 with rotation 

12. knee hug

13. knee hug with rotation

14. single leg hug

15. foam roller/low back extension

16. child’s pose

17. downward dog + add movement