Lower back pain is the single most prevalent cause of disability worldwide. In the United States alone, more than 31 million people suffer from this debilitating pain that makes everything more difficult, from sitting to standing to exercising. If you’re an office worker, this can be a result of sitting too long in one place, especially if your workspace isn’t set up ergonomically.

Fortunately, there are a number of stretches that can help reduce lower back pain that are easy to do. The chest to knee stretch is one of them. This stretch helps to realign the pelvis, and can help to loosen back muscles, providing relief.

To do this stretch, lay on a firm yet comfortable surface, such as the floor or a yoga mat. Stretch your left leg straight out on the floor. Gently lift your right leg, bending your knee so that you’re creating a 90-degree angle with your leg. Your lower leg should be parallel to the floor. Grip your right leg with both hands behind your knee. If this feels ok and doesn’t hurt, gently pull your leg toward your head.


It’s important that you feel a stretch and perhaps minor discomfort, but NO PAIN. If you’re feeling pain, you may need to back off.

If, however, the stretch feels ok, you can deepen it by clasping your hands over your knee. Using your hands, pull your knee in and up toward your chest.

knee to chest stretch for back pain

In either of these variations, breathe deeply as you hold the pose. Count slowly to 30, then slowly release your leg and lower it to the floor. Switch legs and repeat.