Yesterday, we reviewed the standing extensions for low back pain. If those feel a bit too easy for you, or you don’t notice major relief, then today’s exercise is perfect for you! The extensions in lying are a progression of yesterday’s exercise and are another great way to reduce lower back pain.
What’s the difference between the two?
Because you’re lying down, the support from the ground as well as the reduced pressure on your back increases the amount of extension you can comfortably achieve. If you tried yesterday’s stretch and felt like it just wasn’t enough, then today’s stretch will give you the extra boost needed to help reduce your back pain!
Start by lying on your stomach. Depending on your comfort level, you can start by lying on your elbows for support, or by lying flat with your palms face down at shoulder level. In both
positions, your head should be fixed forward. As you take a deep breath in, slowly push up with your arms, bringing your head, chest, and belly up. Let your hips sag for a moment before breathing out as you return to the starting position.
Perform 10 repetitions and see how you feel. If you notice a difference, try 2-3 more sets of 10 repetitions.
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After doing the standing extensions daily for a few weeks, you may notice they don’t help as much as they used to. Don’t worry – this just means it’s time for a bigger stretch! Switching to the extensions in lying is a natural progression to extend this stretch and reduce your pain further!
Come back tomorrow as we move on from back pain, and tackle neck pain and stiffness with cervical retractions!