Knees-to-Chest Exercises Can Help Relieve Low Back Pain

If you’re searching for low back pain relief in Murfreesboro, TN, try McKenzie Method flexion exercises—more commonly known as the knees-to-chest exercise.

This gentle movement can help reduce pressure in the lower spine, relax tight muscles, and improve mobility—making it a great option for many patients dealing with daily back pain.

Important Disclaimer

Before trying knees-to-chest, we recommend starting with McKenzie press-ups (lumbar extensions)—see our other posts for guidance.

Research and clinical experience show that most patients respond better to extension-based movements rather than flexion. While flexion exercises may feel good initially by stretching the low back muscles, they can sometimes worsen conditions such as:

• Disc bulges

• Disc herniations

• Lumbar derangements

• Sciatica

  
  

If you’ve already tried lumbar extensions consistently and are still experiencing pain, this exercise may be a helpful next step.

How to Perform Knees-to-Chest

1. Lie on your back with both knees bent and feet flat on the floor

2. Hold behind your thigh or just below your knee

3. Bring one or both knees toward your chest as far as comfortable

4. Hold for 1–2 seconds

5. Repeat 10 times

   
   

For best results: Perform this exercise every hour throughout the day

Simple movements like the knees-to-chest stretch can be powerful tools for low back pain relief. When combined with chiropractic care, mobility work, and strengthening, they can help you move better and feel better long-term.

If you’re looking for a trusted chiropractor in Murfreesboro, TN, our team is here to help you find the root cause of your pain. Schedule an appointment today!