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Lumbar Flexion in Lying exercise demonstration
Exercise library

Lumbar Flexion in Lying

Gently drawing both knees toward the chest to ease stenosis-related symptoms, which typically prefer flexion over extension.

Area
Lumbar spine
Stage
Early rehab
Equipment
Exercise mat

Typical dose: 1 set × 10 reps · 3 times a day · slow and controlled. This is a general starting point, not a plan matched to your condition or stage.

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How to do it

You need: Exercise mat.

Lie on your back on a mat with your knees bent and your feet flat on the floor.

  1. Bring one knee up towards your chest, then the other.
  2. Hold gently behind your thighs and draw both knees a little closer.
  3. Feel a comfortable stretch in your lower back and hold it briefly.
  4. Lower one leg back down at a time to the starting position.

Form cues

  • You hold behind your thighs, not over the front of your knees.
  • The stretch is felt in your lower back and feels like relief.
  • Your head and shoulders stay resting on the mat.

Common mistakes

  • Pulling hard and fast into the stretch.
  • Lifting your head and neck up towards your knees.
  • Lowering both legs together, which can strain your back — bring them down one at a time.

Safety: Stop and message your physio if the pain spreads further down your leg, or you notice new numbness, pins and needles, or weakness.

Related exercises

Other exercises from the library that pair well with this one.

Bridge ProgressionTargets hip and trunk strength to improve movement tolerance.Lumbar spineStrength phaseView details Bird DogImproves spinal stability by extending opposite arm and leg in a slow, controlled pattern.Lumbar spineStrength phaseView details McKenzie Press-UpGentle repeated lower-back extension to centralise leg symptoms toward the spine, following the McKenzie extension principle.Lumbar spineEarly rehabView details Standing ExtensionAn upright version of the press-up, hands on hips, easing the spine backward for symptom relief between exercise sessions.Lumbar spineMobility phaseView details

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Written and clinically reviewed by Shivaliba Zala, HCPC-registered physiotherapist (PH155757)

Reviewed 8 September 2026

This exercise is generic - you're not

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