How To Perform William Flexion Exercises For Low Back Pain

This is a flexion biased exercises which are indicated for those who have excessive lumbar lordosis, weak abdominal and gluteal muscles. Also, when you are one of those people who have diagnosed with Spinal stenosis; Spondylolisthesis; Spondylolysis. This will help reduce pain and promote lower trunk instability by strengthening the abdominal, gluteal muscle, stretch the hip flexor, hamstring and lower back muscle (sacrospinalis muscle).

It is composed of 7 exercises.

1. Posterior Pelvic Tilt

A. Lie on your back with knees bent, feet flat on the floor.

B. Flatten the small of your back against the floor, without pushing down with the legs. Perform this 8-10 seconds with 10 times.

2. Single Knee to Chest

A. Lie on your back with knee bent, feet flat on floor

B. Pull one knee toward to your chest until you feel the stretch. Place both hands on the back of your thigh

C. Perform this for 8-10 seconds and repeat for 10 times.

D. After you are done, proceed to the next knee

3. Double Knee to Chest

This is practically the same like in No 2, except this time you are pulling both of your knees together.

4. Partial Sit up

A. lie on your back with your knee bent and feet flat on the floor

B. You raise just your head and shoulder off the floor and maintain this position for 5-10 seconds with 10 times

5. Hamstring Stretch

A. Start in long sitting with toes directed toward the ceiling and knees fully extended.

B. Slowly lower the trunk forward over the legs, keeping knees extended, arms outstretched over the legs, and eyes focus ahead.

C. In this position, you will feel the stretch, and perform this for 8-10 seconds with 10 times

D. After you are done, proceed with the next leg.

6. Hip Flexor Stretch

A. Place one foot in front of the other with the Left (front) knee bend and the right (back) knee held rigidly straight.

B. Lean your trunk forward until you feel the stretch in front (Left) leg. Perform this for 8-10 seconds for 10 times

C. Repeat with right leg forward and left leg back

7. Squat

A. Stand with your feet flat on the floor and parallel to each other

B. Lower your body by bending your knee down, and make sure your trunk remain straight or aligned

Note: Based on this picture above, if you are unable to perform full squat then you can just perform mini-squat against the wall.


In this video below, these are actually a modified William Flexion Exercises and it is fine to perform them if you want. However, the one I have explained above are actually the most common exercises that we used in the clinic for our patients with Low Back Pain. These videos below are all gotten from YouTube




  1. Hi there Lealfonse,

    I do Yoga and couldn’t help noticing that some of the postures that you described in the article are pretty similar. These postures really work, even from exercising perspective.

    In our class, we do a lot of stretching especially around thigh muscle areas so there’s a tendency for people to over do it especially at the lumbar area.

    My instructor usually gives us 5 minutes to roll on our backs and loosen up before we lie down quietly for another 5 to end the class.

    1. Hi cathy. Thanks for stopping by my website. In Yoga, the exercise are emphasis usually on stretching. It’s really effective if flexibility is your concern. In addition, Those who are dancers or gymnastics usually depends on stretching to have a very flexibility body, which ofcourse will also help relieve pain. You can also check in my website and practice them if you want. Since I am sure it will really help you one day.

  2. Hello Saif;
    You have a nice website in that you specialize in injuries and pains caused by hazardous, disastrous and unforeseen situations and incidents that incapacitates people. your commitment to help them to become as whole as possible, is commendable. I see that you have more to go on your site, as do I on mine, so I encourage you to keep it going. I like your Live Traffic Feed too.
    Best of Luck;

    1. Thank you Johnielt. I am happy that you like it. As a physical therapist, educating the community about pain, and other unpredictable circumstances that could injured yourself is extremely important. Due to advance technology, I decided to use my skills that will benefit everyone one who have experience similar problem.

  3. I have a very long slender body so lower back pain is something that I am familiar with. These exercises looks great.

    My hamstrings are also very stiff and it is hard for me to reach my toes, but if I can do it more frequently, then it will get looser. Do you know of that one machine where you lie upside down so that the muscles on your back can stretch and relax?

    1. Hi Viljoen, I think you are referring about a machine called traction device? Aside from stretching your back, it will also pull the disc apart, reducing pain. This traction is useful for those who were diagnosed with a condition called Disc Herniation. But not necessary to have a condition, it also work for those with muscle spasm.

  4. Being an athlete throughout college I had some issues with back pain that required stretches and gaining flexibility. I was actually shown these stretches as a way to relieve some of the stress on my back, and I still use it today. Flexibility (especially in your back) is very important for a healthy, comfortable body. My father also has some very bad back issues and it even keeps him from work. Do you think that back issues are somewhat hereditary?

    1. Hi Darrik, thank you for visiting my blog. It really depends, because If your father’s back pain is due to mechanical or traumatic causes, then No it cannot be from hereditary. Unless if the pain is referred to the back due to arthritis or organ’s involvement, then it is possible you might have one due to hereditary. However, personally if you live in an active lifestyle with regular exercises, then you dont have to worry at all. I hope you learned something 🙂

  5. Hi William, thanks for sharing these simply exercises. These are great things that I can do at home in the comfort of my room. I already do daily squats, but I didn’t know that it also benefits my lower back. Keep sharing as you are definitely helping people.

    1. Your welcome Jelsie, but my name is Saif 🙂 The exercise of this is called William flexion exercise. And yes it is good for the back, but also it depends on the condition.

Leave a Reply

Your email address will not be published. Required fields are marked *