Low Back Extensions for Herniated, Bulging Discs, and Low Back Pain -MoveU

Do you have a Disc Bulge, Herniation, flat spine, or are you stuck in posterior tilt? This exercise is meant to teach you to arch the lower back at different segments of the spine. The spine is meant to be able to move, if your’s is unable to extend as shown in the video, that limitation could be lending to your issue!

Start by recording yourself doing a back extension in a standing position. Observe where your spine bends. Is it only bending at ONE point? Is it even bending at all or are you just bending your knees and leaning back? Or is there a nice uniform curve? If you are struggling to get any movement in the spine, stand facing a wall and put your hands on the wall like a plank. You can use the wall to support you as you press the pelvis toward the wall, keeping the arms straight, and working to arch the lower back. You do not have to arch very much if you body isn’t allowing it. Only do as much as your body is comfortable with. Remember, you aren’t fragile!!

Another variation you can try is lying on the ground and doing sphinx pose or upward facing dog like in yoga.

The goal with any of these variations is to create curvature around different points in the spine, not just one. This task requires you to learn how to activate the muscles are found the spine and can take months to perfect. Play with it everywhere to help increase the curvature of the spine!