Simply stretching 3 muscle groups, with your spine in neutral, will help you decrease wear and tear on your lumbar spine and can relieve and prevent sacroiliac issues.
From the last blog you learned that awareness and the “middle way” or neutral position of the spine prevents wear and tear. But if you have tight and/or asymmetrical lower extremity muscles, neutral is tough to maintain.
Just do these three stretches at least 30 seconds once a day in neutral spine trying to get the left and right equally long, and that will help allow your body to heal itself and you will feel better sooner and prevent injury Voila!.
Let me know if you have questions.