Lie on your back with knees bent and feet flat on the floor
Pull one knee gently toward your chest
Pull both knees toward your chest
Place your lower legs on a chair with hips and knees bent at 90 degrees
Lie on your back with calves supported on a couch or bed
Do a child’s pose stretch
Do a cat-cow stretch
Hang from a pull-up bar with feet lightly supported if needed
Use a foam roller on the upper back, not directly on the lower spine
Walk for a few minutes and keep moving gently
Practice pelvic tilts while lying on your back
Stretch hip flexors and hamstrings
Breathe deeply and relax the abdominal muscles
Avoid prolonged sitting
Avoid heavy lifting and twisting
Stop if pain worsens, radiates, or causes numbness
Seek medical care if symptoms are severe or persistent