Lie on your back with both knees bent and feet flat on the floor
Pull one knee gently toward your chest
Keep the other foot planted
Hold for a few seconds, then switch sides
Bring both knees toward your chest at the same time
Gently rock side to side while keeping knees bent
Lie on your back and slowly rotate both knees to one side
Keep shoulders relaxed and on the floor
Sit in a chair and slowly twist your upper body left and right
Stand with hands on hips and gently lean backward
Use a foam roller under the upper glutes and lower back area
Try a cat-cow stretch on hands and knees
Move slowly and stop if you feel pain
Do not force a crack or twist aggressively
Seek medical help if pain is severe, persistent, or accompanied by numbness or weakness