Avoid trying to “crack” your lower back forcefully
Stop if you have pain, numbness, tingling, weakness, or a history of back injury
Lie on your back with both knees bent and feet flat
Gently rock your knees side to side within a comfortable range
Pull one knee toward your chest, then the other, one at a time
Bring both knees toward your chest and hold briefly if comfortable
Lie on your back and slowly twist your hips with knees bent
Sit in a chair and gently rotate your upper body left and right
Stand and place your hands on your hips, then lean back slightly only if comfortable
Use a foam roller on your upper and mid back, not directly on the lower spine
Try a gentle cat-cow stretch on hands and knees
Move slowly and stop immediately if anything feels sharp or unstable
Seek medical care if your back pain is severe, persistent, or worsening