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Back Pain Simple Exercises

Knees to chest stretch for lower back stiffness.

Knees to chest is a gentle lying stretch from the app. It is useful as a simple lower back mobility move when you want a low-effort stretch with clear timing.

PositionLying on back
Hold5 seconds
RepeatUp to 5 each side

How to do it

  1. Lie on your back with knees bent.
  2. Bring one knee up and pull it gently into your chest.
  3. Hold for 5 seconds.
  4. Repeat up to 5 times on each side.

Keep it comfortable

Pull gently behind the thigh or around the knee area. The stretch should feel mild. Do not force the knee toward the chest if it increases symptoms.

Use the app when you want this exercise inside a timed routine.

Related pages

Build a full routine

Lower back stretch finderChoose stiffness signals and get illustrated stretches. Back stretches at homeA no-equipment routine using app exercises. Pelvic tiltPair this stretch with gentle core control.
Stop if pain becomes sharp, spreads, causes numbness, or feels unsafe.