Do not forcefully crack your lower back
Lie on your back with both knees bent
Gently pull one knee toward your chest
Keep the other foot flat on the floor
Hold for a few seconds
Switch sides
Try a gentle pelvic tilt while lying on your back
Try a slow knee-to-chest stretch with both knees
Try a gentle seated twist without forcing it
Use a warm shower or heating pad first
Stop if you feel pain, numbness, or tingling
Avoid cracking your back if you have an injury, osteoporosis, or severe back pain
See a healthcare professional if your back pain is frequent or severe