Lower Back Extension On Floor

You can also perform the lying back extension by raising your legs off the floor simultaneously with your chest and arms for additional lower back stimulation as well as lower body involvement.

Lower back extension on floor.

Start by lying on the floor with your face down and your hands by your head elbows wide. Use caution if you have a lower back problem or experience lower back pain while performing this exercise. A back extension bench often called a back extension machine uses gravity as resistance. Keep your feet on the floor and engage your glutes and core to support your lower back.

Then activate your back muscles all the way along the length of your spine to lift your shoulders head and chest up away from the floor and hold this top position for. The standing extension helps the backward bending motion of your lower back. It s also convenient to do since you don t have to lie on the floor. The back extension strengthens your lower back muscles.

Do this 2 to 4 times for each leg. If you re able to perform a full back extension i would suggest 10 15 reps every 3 hours until your back pain is completely resolved. The vast majority of disc injuries result in bulging of the disc towards the back. Performing this exercise on a regular basis may help reduce lower back pain.

Keep your lower back pressed to the floor and hold for 15 to 30 seconds. So by performing back extensions the pressure of this exercise may force the disc forward away from the nerves and soft tissue. Hold this final position for 1 to 5 seconds keeping your head and neck at the same height as your shoulders throughout the movement. Hold a moment and slowly lower your body downward.

Then lower your knee and repeat with the other leg. If you do feel pain try lifting only your legs and leaving your arms flat on. It requires you to face the floor with your thighs on the pad letting your spine extend upward.