Home / Exercises / Knee-to-chest stretch
Knee-to-chest stretch for lower back: how to do it
The knee-to-chest stretch is a simple floor stretch for the lower back and hips. You lie on your back and gently pull one knee toward your chest, which loosens the lower back and the buttock muscles after a long time sitting.
It is not a cure for back pain on its own. Guidelines for low back pain recommend staying active and doing regular exercise, and a calm stretch like this is an easy way to start or finish a routine.
How to do it
- Lie on your back with your knees bent.
- Hug one knee toward your chest with both hands. The other foot stays on the floor.
- Breathe slowly, then switch legs.
Dose: hold about 20 seconds per leg.
Tip: Keep your head and shoulders relaxed on the floor.
Common mistakes
- Pulling the knee hard. Draw it in gently, only as far as is comfortable.
- Lifting the other foot or leg off the floor. Keep it bent with the foot flat.
- Holding your breath. Breathe slowly through the hold.
- Tensing your neck and shoulders. Let your head rest on the floor.
Easier options
- Hold behind the thigh instead of the shin if your knee is sensitive.
- Use a folded towel under your head if your neck feels strained.
- Pull the knee in only part of the way.
This matches the Knee-to-Chest exercise in the Mo app.
When to stop and see a professional
Stop and speak to a doctor or physiotherapist if you notice:
- numbness, tingling or weakness in a leg or foot
- pain that spreads (radiates) down a leg
- pain that started after an accident, fall or other injury
- loss of bladder or bowel control, or numbness between your legs (seek emergency care)
- pain that keeps getting worse, wakes you at night, or comes with fever or unexplained weight loss
If the position causes sharp pain in your back or hips, stop and try the child's pose or cat-cow guide instead.
Do this with Mo, a 5-minute guided routine app
Mo the sloth guides short daily posture, neck and back exercises, with gentle reminders and a pain check-in. Learn more about Mo.
Related guides
- Lying knee rock for lower back
- Child's pose for lower back
- Lower back pain from sitting: 3 gentle floor moves
- Cat-cow stretch for lower back stiffness
- Glute bridge for lower back
- Mo: Posture & Back Pain Relief app