Lie on your back on a firm surface and gently pull both knees toward your chest
Sit upright and slowly twist your torso side to side
Stand with your hands on your hips and gently lean backward
Sit in a chair and clasp your hands behind your head, then gently arch your upper back
Use a foam roller under your upper back and slowly roll with controlled pressure
Try a gentle cat-cow stretch on hands and knees
Have someone apply light pressure to your upper back only if they are trained and you are comfortable
Stop immediately if you feel pain, numbness, tingling, dizziness, or weakness
Avoid forceful twisting, jerking, or trying to crack your back repeatedly
Seek medical care if back pain is persistent, severe, or follows an injury