Alex Simotas, MD

Hospital for Special Surgery
Board Certified Physiatrist
Specializing In Spine & Sports Medicine

Home > Wellness & Exercise > Exercise Groups > Lumbar Extension

Lumbar Extension

Exercise 1: Press-Ups

  1. While lying on your stomach, place your hand under your shoulders and slowly straighten your elbows.
  2. Keep the lower part of your body relaxed while raising the back upwards as far as possible.
  3. Relax and return to the starting position.
  4. Only raise the back as far as the pain will allow.
  5. Perform 10 repetitions.
  6. Do this exercise ______ times per day and _____times per week.
Press Ups

Exercise 2: Back Bending

  1. While standing, place your hands on your lower back.
  2. Slowly bend backwards as far as possible.
  3. Relax and return to your starting position.
  4. Perform _____ repetitions.
  5. Do this exercise ______ times per day and _____times per week.
3-Back_Bending

Exercise 3A:  Back Strengthening

  1. Lying on your stomach with your forehead supported by a rolled towel or a pillow, raise one arm off the floor, keeping it straight.
  2. Do not lift your head.
  3. Hold for 10 seconds.
  4. Relax,
  5. Repeat _____ times and then do other arm.
  6. Do this exercise ______ times per day and _____times per week.
Back Strengthening

Exercise 3B:  Back Strengthening

  1. Lying on your stomach, raise one leg off the floor, keeping it straight.
  2. Hold for 10 seconds.
  3. Relax.
  4. Repeat _____ times and then do other leg.
  5. Do this exercise ______ times per day and _____times per week.
Back Strenthening

Exercise 3C:  Back Strengthening

  1.  Lying on your stomach, with your forehead supported by a rolled towel or a pillow, raise both arms off the floor, keeping them straight.
  2. Do not lift your head.
  3. Hold for 10 seconds.
  4. Relax.
  5. Repeat _____ times.
  6. Do this exercise ______ times per day and _____times per week.
3-C-back-strengthening

Exercise 3D:  Back Strengthening

  1.  Lying on your stomach, with your forehead supported by a rolled towel or a pillow, raise both arms off the floor, keeping them straight.
  2. Do not lift your head.
  3. Hold for 10 seconds.
  4. Relax.
  5. Repeat _____ times.
  6. Do this exercise ______ times per day and _____times per week.
3-D-back-strengthening

Exercise 3E:  Back Strengthening

  1.  Support yourself on both hands and knees.
  2. From this position, raise one arm and the opposite leg at the same time, as shown below, keeping them straight.
  3. Hold for 10 seconds.
  4. Relax.
  5. Repeat _____ times, then do the other arm and leg.
  6. Do this exercise ______ times per day and _____times per week.
3-E-back-strengthen

Exercise 4:  Back Extension – Prone

  1.  Lay on stomach on pillow as shown below.
  2. Lift upper body and legs from the floor.
  3. Do not arch back.
  4. Hold for ____ seconds.
  5. Relax.
  6. Repeat _____ times.
  7. Do this exercise ______ times per day and _____times per week.
4-back-extension-prone

Exercise 5:  Back Extension – Kneeling

  1.  Kneel on knees as shown below with buttocks towards your heels.
  2. Move your upper body forward..
  3. Raise head, chest, and arms.
  4. Hold for ____ seconds.
  5. Repeat _____ times.
  6. Do this exercise ______ times per day and _____times per week.
5-back-extension-kneeling