Low Back and SI Joint, Phase 1 · Exercise 3 of 5 LB-1 #3

Single Knee to Chest

Clinical content from the Auto Injury Chiropractic home rehab program. Final clinical reviewer: Dr. Seth Hill, DC. How we review content

Gentle low back release

These exercises are for education. After a car accident or injury, get checked by a provider before you start. They do not replace an exam.

Dose2 times a day, 5 each side, with 20-second hold

You needA mat or carpeted floor

Demonstration video: Stretches and Exercises for Lower Back Pain (Single Knee to Chest Exercise) | HSS (Hospital for Special Surgery). Follow the steps on this page if the video differs.

Photos

Single Knee to Chest: Hold: hands behind the thigh, not on the kneecap — Hold: hands behind the thigh, not on the kneecap

Why it helps

After a low back injury, the muscles along your spine and the muscles in your hips both get tight. Pulling one knee gently toward your chest gives you a slow, controlled stretch in both areas at the same time.

How to do it

Lie on your back with both knees bent, feet flat on the floor.
Bring one knee up toward your chest. Use both hands behind your thigh (NOT on top of your kneecap).
Gently pull the knee in until you feel a comfortable stretch in your low back or buttock.
Keep the other foot flat on the floor with the knee bent.
Hold 20 seconds. Lower the leg slowly. Do 5 on this side, then switch.

Too hard? Try this

Hold the stretch for only 10 seconds. Or use a towel looped behind your thigh if it is hard to reach.

Too easy? Try this

After 20 seconds, slowly straighten the leg up toward the ceiling for 5 seconds before lowering. Or hold for 30 seconds.

Common mistakes

You pull on top of your kneecap. (Pull behind the thigh instead.)
You let the other leg straighten and lift off the floor.
You pull too hard and feel sharp pain.

You should feel

A gentle pulling stretch in your low back or buttock.
Your hip and low back loosening up.

You should not feel

Sharp pain in your knee, hip, or low back.
Pain shooting down the leg.

Stop right away if

Sharp pain shooting down the leg.
Numb or tingly leg or foot.
Knee pain that does not go away when you stop.

If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.

Research behind this program