#2 of 7 Lower Back Stretches to Reduce Pain and Build Strength
Knee-to-chest stretch
This stretch relaxes your hips, thighs, and glutes while promoting overall relaxation.
To do a knee-to-chest stretch, follow these steps:
Lie on your back with both knees bent and your feet flat on the floor.
Keep your left knee bent or extend it straight out along the floor.
Draw your right knee into your chest, clasping your hands behind your thigh or at the top of your shinbone.
Lengthen your spine all the way down to your tailbone, and avoid lifting your hips.
Breathe deeply, releasing any tension.
Hold this pose for 30 seconds to 1 minute.
Repeat with the other leg.
Modifications
Place a cushion under your head for extra padding. You can also wrap a towel around your leg if it’s hard for your arms to reach.
To deepen the stretch, tuck your chin into your chest and lift your head up toward your knee.