Minimizing Strain On Your Lower Back

Minimizing Strain On Your Lower Back

 

 

When performing any type of exercise in the prone position (lying on your stomach), whether for fitness or rehabilitation, in order to minimize the strain on your lower back, consider placing 1 to 2 pillows under your pelvis. 

 

Observe that just by being in the prone position, the lumbar spine is already in an extended position.  Lifting your arm or leg will create hyperextension in the lower back , which may be uncomfortable particularly for anyone recovering from lower back injury/surgery

 

At rest, with a pillow under the pelvis, you can see that the lower back is in a neutral position

 

Upon lifting an arm or leg now, lumbar hyperextension is avoided and the lower back is spared.