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Recommend something like the 7 minute HiiT workout (it's a 7 minute circuit which you can do as many times as you want) to get your heart rate up and after stretch your glutes (back ache is rarely your actual back that is the cause), I use a foam roller which I also recommend having on hand.
I goto my osteopath often with back problems and the above is always my "homework".
Haggis
Spending a lot of time sitting around at home or sitting at my desk on a not quite right chair is leading to a fair bit of lower back pain.
Any suggestions for stretches/exercises (that can be done in a flat) to ease it/prevent it?