7 Must-Do Stretches for Back Pain Relief [Stretch 5 ]

#5 – Rocking Knees Side-To-Side

Lie on your back on the floor. Put arms to the side and relax the upper body. Bend the knees and then drop the knees halfway down to one side and then to the other side.

With this exercise, we are lightly working on the mobility in the lower back and hips and stretching out the muscles in the hips.

If you are not getting much of an intensity or you can handle more intensity, you can separate the feet with a wider stance and go through the same movement, dropping the knees to the sides focusing on rotation in the hip and this will intensify the mobility that you are getting in the lower back, pelvis area and the rotation the hips.

Perform 1 set of 5 reps on each side alternating back and forth with 1-2 seconds hold at the end position. Keep the motions in a nice smooth controlled movement. The intensity is light. You are working on the mobility in the lower back area and in the pelvis as well as doing a dynamic stretch in the hip rotators.

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