Lower Trunk Rotation (Knee Rolls)
Talk to your doctor first. General education, not medical advice.This content is general education, not medical advice, diagnosis or treatment. Get approval from your physician or another qualified healthcare provider before starting any exercise program, especially if you have a medical condition, a recent injury or surgery, are pregnant, or take medication. Stop and seek medical advice if an exercise causes pain, dizziness, chest discomfort or shortness of breath. You choose to exercise at your own risk. Read the full medical disclaimer.
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Why it helps
Gentle, repeated movement helps a stiff back feel looser and less sore. Knee rolls move the lower spine with the body fully supported, so they are a good starting point when other exercises feel too much.
They are often done first thing in the morning or as a warm-up, together with pelvic tilts and the double knee to chest stretch.
Step-by-Step Instructions
- Lie on your back on a mat or firm bed with both knees bent and feet flat, knees and feet together.
- Rest your arms out to the sides, palms down, to keep your shoulders steady.
- Slowly let both knees roll to one side, only as far as is comfortable. Keep your shoulders on the floor.
- Pause for a moment, then use your stomach muscles to bring the knees back to the middle.
- Roll to the other side. Continue slowly side to side.
What you’ll need Paid links
What this exercise uses, with household swaps where they work.
- Exercise mat · Non-slip, about 6 mm (1/4 in) thick, for floor exercises. A rug or folded blanket works.
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Key Form Cues
- Small and easy: Start with a small range and let it grow as it loosens.
- Knees together: Keep the knees and feet together as you roll.
- Shoulders down: Both shoulders stay on the floor.
How much to do
10 slow reps to each side, once or twice a day. Many people find it helpful in the morning.
Progression & Regression
Regression (Make It Easier)
- Roll only a few centimeters each way
- Place a pillow on each side to limit the range
- Do pelvic tilts instead
Progression (Make It Harder)
- Hold each side for 10 to 20 seconds as a stretch
- Lift the feet off the floor with knees bent at 90 degrees
- Move on to the spinal twist
Who it suits, and who should check first
Good fit for: low back stiffness, chronic low back pain, degenerative disc changes, and gentle morning mobility.
Check with your clinician first if: you have had recent back surgery, have osteoporosis with spinal fractures, or twisting brings on leg pain.
Precautions
Gentle, pain-free range only.
- This should feel easy and loosening; it is not a forced stretch.
- After back surgery, ask your surgical team whether twisting is allowed yet.
- Move slowly, especially when your back is stiff.
- Stop and consult your provider if: you feel pain, numbness or tingling spreading down the leg, sharp back pain, new weakness in the legs, or problems with bladder or bowel control.
Frequently asked questions
Are lower trunk rotations good for lower back pain?
They are a common, gentle exercise in low back pain programs to ease stiffness. Combine them with core strength work for longer-term benefit; see our chronic low back pain guide.
How far should my knees go?
Only as far as is comfortable. The range often increases naturally as you repeat the movement.
Can I do them in bed?
Yes, a firm mattress works well, and they are a nice way to ease morning stiffness before getting up.
Video: Gonzaba Medical Group on YouTube. We link to it because it shows the movement clearly; the written instructions and dosing on this page are our own general guidance.
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