Back and Spine Exercises
Lumbar Rotation Stretch
The lumbar rotation stretch rolls the bent knees gently from side to side while you lie on your back. It loosens the lower back and hips and is gentle enough to use during a flare-up.
What it does
Rotation moves the lumbar joints and stretches the muscles around the spine and hips. The rocking rhythm is often soothing when the back feels locked.
It is a regular part of rehab plans for lumbar spondylosis, degenerative disc disease and ankylosing spondylitis, and it features in our lower back pain physiotherapy programmes.
How to do it
- Lie on your back with knees bent and feet together.
- Keep your shoulders flat on the floor.
- Slowly let both knees fall to one side as far as comfortable.
- Return to the middle and repeat to the other side.
- For a stretch, hold at the end of the range for 20 seconds.
How much
10 slow rolls each side, twice a day.
Common mistakes
- Letting the shoulders lift.
- Dropping the knees quickly.
Stop and check with us if
- Rotation causes sharp, catching pain.
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
Are knee rolls safe with a disc bulge?
Can I do this after spinal fusion?
Related treatments
Lower Back Pain Physiotherapy
Targeted treatment for lumbar pain, stiffness and sciatica-type symptoms.
Learn more SpineLumbar Spondylosis
Age-related wear in the lower back, and why strength and movement matter more than the X-ray report.
Learn more SpineDegenerative Disc Disease
Drying and thinning of spinal discs. Not really a disease, and very manageable with the right loading.
Learn moreReady 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.