Extension mobilisation low back

Purpose of the exercise

Aims to improve mobility of the lumbar spine and reduce stiffness in the lower back. Supports better posture and can help restore normal spinal movement patterns.

Supplies

• Mat or comfortable surface

• Sufficient space to move freely

Starting position

1. Lie in prone position on a mat

2. Place hands under or next to shoulders

3. Legs stretched out relaxed on the mat

4. Shoulders low and relaxed

5. Pelvis stays on the mat

6. Gaze towards the ground

Implementation

1. Slowly push the upper back up with the arms

2. Bring the spine into controlled extension

3. Keep the pelvis on the mat

4. Move to a comfortable end position

5. Hold tension briefly

6. Slowly lower the upper body back

7. Move calmly and in a controlled manner

Points of interest

✓ Move controlled without forcing
✓ Keep the pelvis on the mat
✓ Relax the shoulders
✓ Move within a comfortable range
✓ Breathe calmly during movement

✗ Forcing the end position
✗ Shoulders raised towards ears
✗ Ignoring pain in lower back
✗ Execution too fast
✗ Making pelvis come off the mat

When this exercise?

Low back extension mobilisation is used to improve the mobility of the lumbar spine and reduce stiffness in the lower back. The exercise can be part of a mobility programme for back pain or limited lower back mobility.

In addition, the exercise can be used to prepare the spine for daily activities or sports loads involving extension movements. It is important that the exercise is performed in a controlled and pain-free manner. Application, loading and progression should always take place in consultation with a physiotherapist or other qualified professional to ensure that the exercise is safe and tailored to the individual's load capacity, symptoms and recovery status.