The knee-to-chest bend is an effective exercise to stretch and relieve tension in the lower back. You can do this exercise at home, following these steps:
Lie on your back with your legs straight and your arms at your sides.
Gently bend your knees and bring them towards your chest, grasping your legs with your hands if possible. You will notice a pleasant stretch in your lower back.
Hold this position for a few seconds, breathing deeply and relaxing your muscles.
Then, relax and fully straighten your legs again.
Repeat the exercise several times, concentrating on gently stretching the lower back.
Make sure you don’t force the stretch and don’t cause pain during the exercise. If you experience any discomfort, stop and consult your chiropractor for additional guidance.