1. Preparation:
- Find a comfortable and well-supported surface, such as a sturdy table or a cushioned bench.
- Place a rolled-up towel or small pillow under your lower back for added support.
2. Knee to chest stretch:
- Bring one or both knees to your chest while lying on the surface. Clasp your hands around the knee(s) and pull them gently toward your body. Hold this position for a few deep breaths.
3. Pelvic tilt:
- While lying down with your feet on the surface, press the small of your back into the rolled-up towel or pillow. Tilt your pelvis slightly upwards while engaging your abdominal muscles. Hold for a few breaths.
4. Rotation stretch:
- Slowly roll onto your side, keeping your knees bent. Bring one arm across your body, reaching towards the opposite knee. Gently twist your upper body in the direction you are reaching. Hold for a few breaths, and repeat on the other side.
5. Press and release:
- Return to the starting position, lying flat with a rolled-up towel under your lower back. Interlace your fingers behind your head and press your elbows gently into the surface as you lift your upper body slightly. Hold for a few seconds and then lower back down.
6. Repeat and adjust:
- You may need to repeat steps 2-5 a few times to feel a pop or release. If the stretch feels too intense or causes any pain, stop immediately.
Remember that self-manipulation should not be a regular practice and should be reserved for occasional relief. If you experience frequent back pain, consult a healthcare professional to determine the cause and seek appropriate treatment.