Lie on your back with knees bent and feet flat on the floor
Pull one knee gently toward your chest, then switch sides
Do a double-knee-to-chest stretch if comfortable
Hang from a pull-up bar briefly if your shoulders and grip allow it
Perform a child’s pose stretch
Try cat-cow stretches on hands and knees
Use a foam roller along the upper back, avoiding the lower spine
Sit tall and take frequent posture breaks
Walk lightly to reduce spinal compression
Sleep on a supportive mattress with a pillow under your knees or between your knees
Stay hydrated
Avoid heavy lifting and twisting
Seek medical care if pain is severe, persistent, or follows injury