If your lower back and sacrum get tight because you spend so much time sitting or standing, try this simple knee to chest exercise to help loosen your lower back muscles.

Start by lying on the floor on a firm supportive surface with your knees bent and your feet flat on the floor.

Lift your feet up off the floor and bring your knees into your chest. Place your hands on your knees and relax your legs. Your hands should be holding your legs in place; you want your arms to be doing all the work.

Alternate between pulling your knees into your chest and relaxing them so they fall back toward the floor as far as they can while you’re still holding onto them with your hands. The goal is to relax your legs and lower back completely. Continuing to gently rock your knees back and forth, breathing in as your bring your knees into your chest and exhaling as you relax your arms.


Knees to chest

Once you’ve done this for ten breaths, rock gently side to side, just enough to feel the muscles on each side of your sacrum. These exercises can help loosen your lower back, reducing pain and improving mobility.