You may wish to try and use a small flat folded towel in the small of your back whilst performing this exercise. Raise one or both knees to your chest and then pull them further inwards without increasing your back pain using your hands. Then lower your legs, keeping your knees bent and let your feet touch the floor. Repeat again straight away slowly and smoothly.

How many how often?

Try doing 10 to 15 exercises at a time, in 2 or 3 sets, with a short rest in-between.You can repeat this again in the day.  If you find this helpful it can be done at intervals in the day depending on your pain and stiffness.

What is the benefit of this exercise?

To assist flexibility, relieve muscular pain and general stiffness, and to mobilise deep tissues such as nerve roots in the back.

What can I expect to happen?

Along with other exercises (see below) this exercise can help with pain relief and early safe spinal mobilisation.

Works best with?

Prone on elbows, Flexion in lying, nerve mobilising exercise.