Lumbar Extension in Prone Press Up
If you tolerate the prone prop position described in the previous exercise, and find that your back, buttock, or leg symptoms improve, you may want to try prone press up. Please Note: Do not maintain this position if you feel increased symptoms further down your buttock or leg.
- Lie on your stomach with your hands by your shoulders.
- Use your hands to press up until your elbows are straight.
- Let your arms support you and let your back and stomach relax and sink towards the floor.
- If you are unable to straighten your arms, try starting with your hands a bit further away from you, instead of directly under your shoulders.
Spinal Rotation Stretch
Having good spinal mobility is important. Many patients find it helpful to reverse the flexed posture of the spine associated with sitting and bending. This exercise helps by relieving tension on the disks in the lumbar region of the spine. Some individuals benefit from increasing rotation of the spine as well. Note: Starting with your knees bent more will move the stretch higher up your back.
- Lie on your back with your knees bent, your feet flat, and your arms outstretched in a T position.
- Keeping the inside of your legs touching each other, let your knees gently fall out to the side. You should feel a stretch in your back.