Try these steps :

To avoid straining the sacroiliac joints (the link on each side of the body between your spinal column and the pelvis ) when you get out of bed , first roll to one side and use your arms to push your body into a sitting position; then sit for a moment before standing; be careful of how you stand , sit and move; avoid high-heel shoes; avoid lifting heavy objects; never bend over from the waist to pick things up –squat, bend your knees and keep your back straight. Sit in a chair with a good back support, or use a small pillow between your legs; and sleep on a very firm mattress, ‘suggests doctor.
‘Back stretches can be used to relax aching muscles at the end of a long day, or simply as a quick breather in the middle of the day, ‘he adds.