Modified Lumbar Extension

The Modified Lumbar Extension is best used to help recovery after a flare up.  It’s also great for beginners to improve mobility and start building strength in the low back.

If you have a spondylolisthesis, this version is best.

It is different to the Lumbar Extension exercise in that it is

1. less strenuous
2. focuses on regaining mobility and reducing swelling
3. doesn’t lift the breast bone as high
4. uses more assistance from the arms

How to do the Modified Lumbar Extension:

• lay flat on front on the floor
• place hands in front of shoulders-like a push up position
• gently push up on hands so breast bone lifts off floor by 50-100mm
• if you experience any pain in the centre of your low back that is not just a discomfort of stretching-don’t lift the breast bone as high
• lift up and down 10x, hold 10 sec on repetition number 11

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.

If you are gaining mobility and managing pain, transition to the Lumbar Extension to shift focus to improving strength as well.