Knees-to-Chest (McKenzie Flexion): Simple Exercise for Low Back Pain

 Low back pain can feel overwhelming, but sometimes the most effective tools are also the simplest. One such tool is the knees-to-chest exercise, often referred to as a McKenzie flexion movement. When used for the right person at the right time, this gentle motion can bring meaningful relief and help restore comfortable movement.

What Is the Knees-to-Chest Exercise?

The knees-to-chest exercise is a spinal flexion-based movement. This position can temporarily open the spaces between spinal joints and reduce pressure on sensitive structures in the low back.

This exercise is not one-size-fits-all. Some people respond better to extension-based movements (such as press-ups or wall extensions). That’s why your symptom response matters more than the exercise itself.

How to Perform Knees-to-Chest Correctly

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

2. Gently wrap your hands around the back of your thighs

3. Slowly bring your knees toward your chest as far as you can

4. Lower your feet back to the floor and repeat

Rather than holding this position, focus on controlled repetitions.

Start with 5–10 repetitions, moving slowly and staying relaxed. Repeat every hour for maximum benefit, as long as symptoms improve or remain unchanged.

Stop the Exercise If You Notice:

• Increasing pain during or after

• Symptoms traveling further down the leg

• Sharp or catching pain in the spine

At Tennessee Back Pain Center, we use movement as information. Your body’s response tells us which direction leads to healing—and which doesn’t. This exercise is just the beginning. When combined with adjustments, muscle work, strength and stability exercises, and lifestyle changes, we can help ensure your back not only feels better, but stays pain-free.