"We're trying to create space for the vertebral foramen," Louw says, which is the opening in the vertebra that the spinal nerves run through. The single knee to chest exercise can help.

The single knee to chest exercise can help. Start by lying on your back with your knees bent and feet on the floor. Grab behind the thigh of one leg.

Do not continue the exercises if symptoms worsen. Single knee to chest (best for FDP): While lying on your back, grab the back of one knee and pull the knee toward your chest. Alternate knees.

8. Single Knee-to-Chest Stretch Dr. Poonia tells us, "This exercise will help loosen your back, hip, and knee joints." Lie down flat on your back with both knees bent and your feet planted on the ...

Single knee to chest Lying on your back, hug your right knee into your chest. Wrap your arms around your leg so that your hands rest on your shins.

Keeping knees slightly bent and torso straight, slowly hinge from the hips until chest is parallel to the floor. Pause, then slowly return to starting position. Complete 3 sets of 10 reps.