Older Women Say This Simple Position Relieves Chronic Back Pain — Here’s Why It Works
Back pain is one of the most common complaints among older women — and for good reason. As we age, our muscles lose flexibility, our joints tighten, and years of sitting, lifting, and bending catch up with our bodies. But a growing number of women over 50 have been swearing by a surprisingly simple technique: the “Knees-to-Chest” position — a gentle stretch that’s been praised not just for relief, but for transformation.
In this 1000-word exploration, we’ll take a look at why older women are turning to this position for back pain relief, how it works, and how to safely try it yourself.
The Position Everyone’s Talking About: Knees-to-Chest
It sounds almost too easy. You simply lie on your back, draw your knees toward your chest, and hold the position for 20 to 30 seconds. Yet women from all walks of life — retirees, yoga enthusiasts, even grandmothers recovering from surgery — are reporting real results.
“I couldn’t even stand up straight in the morning without wincing,” said 62-year-old Martha Delaney of Vermont. “Now, I start every day with knees-to-chest, and I haven’t needed my pain pills in weeks.”
The position, known in yoga as Apanasana (or “wind-relieving pose”), gently stretches the lower back and hips, improves circulation, and decompresses the spine. It’s low-impact, accessible, and requires no special equipment.
Why Older Women Are Particularly Affected by Back Pain
As women age, several physiological changes increase the risk of chronic back pain:
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Hormonal shifts during and after menopause can lead to decreased bone density and joint stability.
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Muscle loss (sarcopenia) naturally begins after age 40 and accelerates in later decades, especially in the core and back muscles.
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Spinal compression increases with age, particularly in the lumbar (lower back) region.
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Postural changes, like forward head tilt and rounded shoulders, strain the spine.
All these changes put pressure on the lower back, leading to tightness, inflammation, and often persistent pain. For many women, typical treatments like medications or injections offer only temporary relief.
That’s why the discovery of a gentle, natural stretch like knees-to-chest is gaining momentum — because it addresses the cause, not just the symptom.
The Science Behind It: What This Position Actually Does
Knees-to-chest seems deceptively simple, but it activates multiple beneficial effects in the body:
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Spinal Decompression
By drawing the knees toward the chest, you slightly open the space between vertebrae, relieving pressure on the discs — a key source of pain in older adults. -
Muscle Release
The position stretches the paraspinal muscles, glutes, and hip flexors — all muscles that are often tight from prolonged sitting or poor posture. -
Improved Circulation
The gentle compression of the abdomen and hips stimulates blood flow, helping bring oxygen and nutrients to inflamed areas. -
Relaxation Response
Holding this pose while breathing deeply stimulates the parasympathetic nervous system — reducing stress, which is known to intensify pain perception.
A Story from the Heart: Mary’s Transformation
Mary Thompson, 68, from Oregon, had suffered from degenerative disc disease for over a decade. After spinal injections and therapy, her doctor finally recommended trying gentle floor stretches.
“I thought it was ridiculous at first,” Mary admits. “Lying on the floor with my knees up like a baby? But the first time I did it, something clicked in my spine. It didn’t cure me, but I felt lighter.”
Within weeks, Mary noticed she could garden again. Walks became longer. The pain that once defined her daily life softened.
“It’s not just the stretch,” she says. “It’s the moment of stillness, of telling your body: ‘I hear you. I’m helping.’”
How to Perform Knees-to-Chest Safely
Here’s how to do it right:
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Find a soft surface. Use a yoga mat or a folded blanket on the floor. You can also try this in bed if the mattress is firm enough.
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Lie on your back, arms at your sides, legs extended.
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Slowly bend both knees, bringing them up toward your chest.
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Wrap your arms around your shins or behind your thighs, gently hugging your knees.
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Relax your head and shoulders. Keep your spine grounded.
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Hold the position for 20–30 seconds, breathing slowly and deeply. You can gently rock side to side if it feels good.
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Release slowly and repeat 2–3 times as needed.
Pro tip: If pulling both knees feels too intense, try one knee at a time — known as Single Knee-to-Chest — alternating sides.
What Doctors and Therapists Are Saying
Medical professionals are increasingly recommending this position as part of non-invasive back pain treatment:
“It’s simple, it’s safe, and it works,” says Dr. Leah Moreno, a physical therapist who works with women over 60. “When patients add this stretch to their daily routine, we often see better posture, less stiffness, and improved mobility.”
In fact, studies show that consistent stretching routines can improve spinal flexibility, reduce inflammation markers, and even enhance sleep quality — all crucial for aging women.
Additional Tips to Enhance Relief
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Warm compress: Apply a warm pack to your lower back before stretching to loosen up the muscles.
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Breathe deeply: Inhale through the nose, exhale through the mouth. Deep breathing increases relaxation and reduces tension.
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Combine with gentle core strengthening, like pelvic tilts or bridges, to build long-term back support.
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Stay consistent: Do the stretch daily, preferably in the morning or before bed.
The Emotional Impact: Reclaiming Control
For many women, chronic pain feels like losing control over their bodies — and their lives. The simple act of performing this stretch becomes an act of empowerment.
“It gave me my mornings back,” said 71-year-old Lillian from Michigan. “I do it before I even get out of bed. It makes me feel like I’m not just surviving. I’m living.”
Final Thoughts: Small Movements, Big Changes
Back pain doesn’t have to define your later years. While there’s no magic cure, small habits can create meaningful change — and the knees-to-chest stretch is proving to be a quiet revolution in how older women approach their pain.
If you’re struggling with lower back pain, especially from tightness, aging joints, or stiffness in the mornings, this position may be the gentle reset your body has been asking for.
So the next time you wake up sore or sit down stiff, try lying back, pulling your knees in, and taking a deep breath.
