Lumbar Extension

The lumbar extension is a great exercise to help with low back pain.  It’s one of the exercises I recommend most frequently.

This is a great dual-purpose exercise helping with both strength and mobility.  Practice this exercise to perform the hip hinge with more safety.

There are a couple of versions depending on what condition your low back is in.

This version is for someone who is maintaining strength and mobility and is not experiencing severe pain.  It will be helpful if you are stiff getting out of bed, after bending or getting off a chair/out of the car.

To perform the Lumbar Extension:

• lay flat on your front on the floor
• lift chest off floor and bend elbows to about 90° and forearms are on the floor
• push tailbone slightly up to the sky
• squeeze low back muscles to lift chest another 25-50mm by using back muscles to lift-arms should straighten slightly, and it is ok to “push up” slightly with arms to start with-as you get stronger you will be able to use back muscles more and arms less.
• hold 2 sec then lower down
• repeat 10x and hold 10sec on repetition 11
• you can hold up to 30 sec as strength and flexibility improve or if this is an area of concern for you

WARNING!  Cease immediately if you experience pain in the centre of your low back that is not a discomfort of stretching or a feeling of muscle exertion.

This version will not be helpful for most people with a “flare up”.  Do the Modified Lumbar Extension if you are in pain or are recently recovering from an injury.  The Modified Lumbar Extension will help reduce inflammation and increase mobility.