STANDING BACK EXTENSION

STANDING BACK EXTENSION

• This exercise arches your lower back gently, and it is helpful for lumbar disc problems. You should perform it at a regular interval of 2 -3 hrs throughout the day.

• If your pain increases while performing this exercise discontinue it and try the prone back extension exercise instead.

1. Standing up straight keep your feet pointing forward, shoulder-width apart. Keep your hands on the small of your back as shown above and inhale deeply
2. Exhale slowly and bend backward, supporting your back with your hands, in such a way that your lower back is arched. Look ahead and don’t extend your neck If you have neck pain.
3. Return to the start position.
4. Start with 5 repetition for a few days, as you notice an improvement or feel comfortable with the exercise gradually increase the number of repetition but never exceed 10 repetitions at any one time.