Use a foam roller on the lower back area gently
Lie on your back and bring one knee at a time toward your chest
Perform a seated spinal twist slowly
Do a cat-cow stretch on hands and knees
Try child’s pose with relaxed breathing
Use a tennis ball against a wall for tight muscles
Apply heat for muscle stiffness
Apply ice for recent strain or inflammation
Walk lightly to reduce stiffness
Avoid prolonged sitting or standing
Keep your spine neutral when lifting
Strengthen your core and glutes regularly
Stretch hip flexors and hamstrings
Sleep with a pillow under your knees if on your back
Sleep with a pillow between your knees if on your side
Maintain healthy posture throughout the day
Stop if pain worsens or radiates down the leg
Seek medical care if pain is severe, persistent, or after injury