Physio · Lower Back Pain

Knee-to-Chest Rock

A soothing lying stretch that gently rocks the knees toward the chest, decompressing a stiff lower back and easing tension in the glutes.

BeginnerNo equipment~2 min

Demonstration

How often

Daily, 2-3 rounds of 20-30 seconds

Stop if

Pain that shoots down a leg, increasing numbness or tingling, or pain that worsens with the stretch - stop and see a professional.

How to do it

  1. 1

    Lie on your back on a comfortable surface with knees bent.

  2. 2

    Bring both knees up and hold them lightly behind the thighs or over the shins.

  3. 3

    Gently pull the knees toward your chest until you feel a mild stretch in the lower back.

  4. 4

    Rock slowly and softly back and forth a few centimeters, breathing deeply.

  5. 5

    Continue for 20-30 seconds, then lower one foot at a time back to the floor.

Common mistakes

  • Yanking the knees in hard instead of easing into the stretch
  • Lifting the head and neck off the floor
  • Rocking fast - slow and gentle is the point

Not medical advice

These exercises are general education for common aches, not a diagnosis. Start gently, stop anything that causes sharp pain, and see a doctor or physiotherapist if pain is severe, worsening, or hangs around for more than a couple of weeks.