Move the spine. The spine is meant to move, so taking gentle twists, side-body leans, and rounding your upper back will help open up the tight muscles. Move slowly and with your breath.

​Child’s Pose is good stretch for the low back and glutes.

Pigeon is good stretch for sacroiliac (SI) joints, low-back, and hip tightness.

Try foam rolling the glutes and rolling on a tennis ball for the back.