Therapeutic exercise
Knee-to-Chest Stretch
A gentle stretch for the lumbar paraspinal muscles and the glutes. Promotes joint decompression and symptomatic relief, particularly useful during acute flares of non-radiating pain.
How to perform
- Starting position. Lie on your back with your legs extended.
- Step 2. Hug one knee and pull it toward your chest until you feel a stretch in your lower back.
- Step 3. Hold for 20–30 seconds, breathing deeply.
- Return. Return to the starting position and repeat with the other leg.
When not to perform
- Recent abdominal surgery
- Hip replacement — clear the movement with your surgeon first
Medical disclaimer. These exercises are presented for informational purposes only. Always consult your physician before starting any exercise program, especially in case of acute pain, recent injury, or underlying clinical condition.
Related Exercises
Cat-Cow
Segmental mobilization of the spine in flexion and extension. Improves vertebral mobility, helps lubricate the facet joints, and relieves the stiffness typical of prolonged static postures.
Pelvic Tilt
Gently activates the deep abdominal muscles through a pelvic tilt. Relieves low-back tension and retrains motor control of the deep stabilizers — one of the foundations of chronic mechanical low-back-pain rehabilitation.
Double Knee-to-Chest
Bilateral variation of the knee-to-chest stretch, applying global lumbar spine flexion. More intense than the unilateral version, it is indicated in spinal stenosis and flexion-preference low back pain — opens the facet joints and relieves pressure on the neural roots.