Try these basic spine stretches, designed for your lower extremity. Stretch until you feel a mild tension, and then relax, holding the sustained stretch for approximately 10 to 30 seconds.
Spine Stretches for Upper Extremity
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13 Best Lower Back Pain Stretches and Exercises for Relief
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Spine Stretches for Lower Extremity
Lumbar Spine Stabilization Exercises
Best Exercises to Help With Back Pain - Desert Institute for Spine Care