Part of these sets

This exercise rarely works alone. It appears in the following routines, where it is sequenced alongside the others that support it.

The Lower Back Pain Starter Set

What it works

Primary muscles

Lumbar rotators and obliques

Also involved

Quadratus lumborum, lengthened at the end of each roll
Gluteals and outer hip, lengthened on the upper side

Equipment: None. A mat, or a firm bed during a flare.

How to do it

1
Lie on your back with knees bent and together, feet flat, arms resting a little away from your sides, palms up.
2
Let both knees fall slowly a short way to the right. Only as far as feels easy; the first repetitions set the tone, not the record.
3
Bring them back to the middle on an exhale, then let them fall to the left.
4
Keep both shoulders heavy on the floor, so the pelvis rolls while the upper back stays put.
5
Continue rocking slowly side to side, letting the range grow a little as the back relaxes.

How much to do

10 slow rolls each way

2 to 3 times a day during an episode

Pairs with pelvic tilts as a two-minute floor routine. Gentle and often is the pattern that settles an irritable back.

Stop and get assessed if

Stop and get assessed if rolling the knees sends pain, pins and needles or numbness down a leg, or if leg symptoms travel further down the leg as you repeat. Local stiffness that eases with repetition is the normal response.

Common mistakes

Dropping the knees as far as they will go on day one: A guarded back protects itself against big surprise movements. Start small and let the range arrive over the set; comfort now buys range later.
The opposite shoulder peeling off the floor: If the shoulder chases the knees, the movement stops happening in the lower back at all. Keep the upper body heavy so the rotation lands where you want it.
Swinging quickly from side to side: Momentum teaches nothing. Pace each roll to a slow breath so the muscles let go instead of catching.
Working through a sharp catch: A dull, familiar ache that settles within a few minutes is fine. Sharp or shooting pain means shrink the range; the movement should feel like relief, not bravery.

Making it harder

Let the knees travel further towards the floor as comfort allows.
Rest at the end of the range for 20 to 30 seconds each side, turning the mobility drill into a held stretch.
Take the arms out to shoulder height and turn the head away from the knees, which extends the stretch up through the trunk.

Lumbar Rotation Stretch