Back and Spine Exercises

Knee to Chest Stretch

The knee to chest stretch gently bends the lower back by drawing one or both knees towards your chest while lying down. It relieves the tight, compressed feeling in the lower back and is often preferred by people with spinal stenosis.

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What it does

Bending the lower back opens the spaces at the back of the spine and stretches the muscles along it. People whose pain eases with sitting or leaning forward often find this helpful.

You will often see it in our programmes for spinal stenosis, lumbar spondylosis and spondylolisthesis, and it features in our lower back pain physiotherapy programmes.

How to do it

Lie on your back with knees bent.
Draw one knee towards your chest, holding behind the thigh.
Hold 20 to 30 seconds, then lower and swap legs.
Progress to drawing both knees in together.
Keep your head resting on the floor.

How much

3 holds each, 1 to 2 times a day.

Common mistakes

Pulling on the shin, which strains the knee. Hold behind the thigh.
Lifting the head.

Stop and check with us if

Leg pain increases. Some disc problems worsen with bending.

Medical note

These instructions are general guidance, not a personal prescription. If you have a recent injury or surgery, a diagnosed condition, or symptoms such as numbness, weakness or dizziness, get assessed before starting. Stop and seek advice if pain increases sharply or you feel unwell.

Frequently asked questions

Is this good for a slipped disc?

Not always. Some disc bulges prefer extension. We check which direction helps you.

Can I do it in bed?

Yes, on a firm mattress it's a good way to ease morning stiffness.

Related treatments

Back

Ready to feel better?

Book an assessment at our Indirapuram clinic or ask for a home visit. Call +91-9999973681 or send a WhatsApp message and we will confirm your slot.