As I mentioned in the previous post, not everyone has the time or the energy to do 30 minutes of exercises everyday to fix their back pain.

So I’m doing a series on “exercises” that can help ease your back pain without requiring a great deal of effort and time.

Extension

In part 2 we’re using a lumbar extension posture to reduce pain.

Most of our days involve a lot of flexing (getting dressed, cleaning, playing with kids, driving, sitting at a desk, relaxing on the couch at night, etc).

Plus, there’s days where we go on bike rides, do yardwork, tend to the garden, etc).

I find on the days where we’re rounding (flexing) our back a lot, this position can be very helpful.

Why It’s Good

Besides undoing the excessive flexed/rounded/kyphotic positions, this position:

Reduces posterior disc pressure
Slacks the nerves in your back
Stretches the front of your hips

What to do

Give this position a try.

As mentioned in the previous post, it can take some time for things to settle. So give it at least 30-60 seconds before making up your mind.

It should make your pain better.

If your pain gets worse, stop.

How I Use This Clinically

I do a very thorough examination with my back patients.

Part of the assessment is figuring out which way their back needs to move to reduce pain.

Once I figure it out I will prescribe 1 of the 3 in this series, along with maybe 1 other exercise.

So if you’re trying to figure this out on your own and it’s not working, stop.

Don’t push through pain without these.

These are not strengthening or mobility exercises where discomfort is normal.