How to Do Leg to Chest Stretches and Exercises for the Lower Back

Lower back exercise can ease the pain and discomfort associated with chronic low back pain and back surgery. It's also an important component of preventing lower back injuries. While the exercises require a few minutes of time each day, they may save you hours in the doctor's office.

Instructions

• 1

  Place a clean towel or yoga mat on the floor to provide comfort and a clearly marked space for exercise.

• 2

  Lie down on your towel or mat, with your stomach facing the ceiling and your back against the floor. Take several deep, cleansing breaths.

• 3

  Keep your left leg straight. Bring your right leg towards your chest. Wrap your hands around the knee of your right leg and pull your knee towards your chest.

• 4

  Feel the light stretch in your lower back as you hold the position for approximately 30 seconds. Then gently release your leg towards the floor.

• 5

  Rest for about 10 to 15 seconds. Notice how the right side of your body feels different from the left side of your body.

• 6

  Repeat this process keeping your right leg straight, while bringing your left leg towards your chest.