Stand with feet shoulder-width apart
Place your hands on your hips
Gently lean backward a little at a time
Rotate your torso slowly from side to side
Sit in a chair and twist your upper body gently
Lie on your back and bring both knees toward your chest
Cross one leg over the other and let your lower back relax
Use a foam roller under your lower back and move slowly
Try a gentle cat-cow stretch on hands and knees
Stop immediately if you feel pain, numbness, or tingling
Avoid forcing or jerking your spine
Seek medical help if your back pain is severe or persistent