There are different forms of back pain and first, you must identify which type you have.
Certain exercises can be beneficial for one type of pain, whilst others can risk increasing the pain further.
The best and worst stretches and exercises for lower back pain
Exercise may be far from your mind when you are lying on the sofa suffering from back pain, but exercise is good for lower back pain, though not all exercises are beneficial.
You should avoid standing toe touches, these will put greater stress on the ligaments and discs in your spine.