Lie on your back and gently pull one knee toward your chest
Pull both knees toward your chest while keeping your head relaxed
Lie on your back and let both knees fall slowly to one side
Sit on the floor with one leg extended and reach toward your toes
Sit cross-legged and gently fold forward from your hips
Stand and place your hands on your hips, then slowly arch backward
Perform a cat-cow stretch on hands and knees
Kneel and sit back toward your heels in a child’s pose
Do a seated spinal twist on the floor
Use a foam roller along your lower back area carefully
Hold each stretch for 20 to 30 seconds
Breathe slowly and avoid bouncing
Stop if you feel sharp pain or numbness