Lie on your back with your knees bent and feet flat on the floor
Place your calves on a chair or couch so your hips and knees are bent at 90 degrees
Pull one knee gently toward your chest, then switch sides
Do a double knee-to-chest stretch if it feels comfortable
Perform a child’s pose stretch
Try a cat-cow stretch on hands and knees
Hang lightly from a pull-up bar if comfortable and safe
Use a lumbar support pillow when sitting
Stand up and walk briefly every 30 to 60 minutes
Avoid prolonged slouching or twisting
Apply a warm compress to relax tight muscles
Use a foam roller on surrounding muscles, not directly on the spine
Breathe deeply and relax your abdominal muscles
Stop if pain worsens or radiates down the leg
Seek medical care if you have numbness, weakness, or severe pain