Answer:
The single-knee-to-chest stretch can help stretch the lower back and legs:
Lie on the back, with the knees bent and the feet flat on the ground.
Pull one leg in toward the chest until there is a comfortable stretch of the back and hip.
Hold the position for 15 seconds.
Repeat on the other side.
Explanation:
The American Academy of Orthopaedic Surgeons (AAOS) recommend the sitting rotation exercise to stretch the back. The movements that it involves can cause a person's back to crack
While standing, make a fist with one hand and wrap your opposite hand around it at the base of your spine.
Push up on the spine with your hands at a slight upward angle.
Lean back, using the pressure of your hands to crack your back.
Move your hands up your spine and do the same stretch at different levels.
You’ll feel this stretch along your spine where you are applying pressure.
