The knee to chest is a home exercise we teach for low back pain, both while a back is being prepared for PRP and while it recovers afterward. Lie face up with both knees bent. Hug one knee with both hands and bring it toward your chest until your low back feels a light stretch. Change legs. Hold 20 seconds. Do 3 on each leg.
Your physician marks which exercises are yours on your home sheet. If this one is marked, do it twice a day unless your sheet says something else.
How do you do the knee to chest?
- Get set: Lie face up with both knees bent.
- Move: Hug one knee with both hands and bring it toward your chest until your low back feels a light stretch. Change legs.
- Dose: Hold 20 seconds. Do 3 on each leg.
Why does the knee to chest matter before and after PRP?
It eases the lower back and buttock muscles, which tend to clamp down when the back hurts.
Tight muscles guarding the lower back can make pain feel worse than the joint underneath. This stretch helps us see what is left once they relax.
Which mistakes should you watch for?
- Yanking the knee in hard or quickly.
- Lifting your head and shoulders up.
- Staying in it through sharp or shooting pain.
When should you stop and call us?
Mild stretching, a little discomfort or some soreness the next morning is expected. Stop the exercise and call (314) 886-5092 if you notice:
- Pain that is sharp or stabbing
- Pain at least 2 points above your usual number that is still there an hour later
- Numbness, tingling or weakness that is new
- Dizziness or a change in your vision
- New swelling, heat or redness at an injection site
Call 911 for chest pain, trouble breathing or fainting.
Keep a log
Mark the log whenever you finish a session, and write down one pain score per day. Bring the log to each visit. Your technician counts how many days you did them and has you show one move so we can check your form.
What to remember
- Hug the knee in gently.
- Head stays on the floor.
- Sharp or shooting pain means stop.
Show us you have it: Do the stretch on each side for us and tell us your hold time. Anything still unclear? Ask, and we will go over it with you again.
Other low back exercises
Keep reading: whether the pain is the hip or the back, PRP for the spine and sacroiliac joint.
This exercise belongs to our physiotherapy program for PRP and joint care, in which a physician orders and oversees every part of your care.
Not sure this exercise is right for you?
Your physician decides which exercises fit your low back and when to start them around an injection. Book an evaluation or get the free guide.
12174 Natural Bridge Rd, Suite 303
St. Louis, MO 63044