4: The Knee-to-Chest
This is a very easy one to do in theory, though it will depend on the shape you’re in and the amount of pain. Start by lying flat on your back. Gently lift both knees up toward your chest, and wrap your arms around your upper calves to hold them to your body. From here, pull up on your legs and gently rock side to side to really loosen the compression in your back. Hold this position for at least 30 seconds at a time.
5: Toe Touches
Not every stretch on this list is going to be complicated. Some of these you probably used to do back in elementary school in gym class. Toe touches have the benefit of relieving the compression in your back, especially the lower vertebrae around your hip. Stand straight up, with your legs parallel with your hips. Gently extend your arms forward and lean over, attempting to touch your toes. This is going to really loosen up the muscles and take away a lot of that compression.