Try this gentle stretch to release the lower back. Start on a firm, supportive surface, such as a yoga mat or the floor.
Slowly pull your knees up so your feet are flat on the floor, then engage your abdominal muscles to pull your knees toward your chest. Clasp your hands around your knees, or clasp the fingers of both hands together if you can reach comfortably.
At first, simply stay in this position, breathing deeply. Hold your knees so you can relax your legs completely, taking the pressure of the muscles in your lower back.
When you’re ready, start rocking from side to side, giving your lower back a gentle massage.