Extension exercises are the exercises which cause the spine to extend. Before going further, it is important to understand the concept of flexion extension movements.
Flexion of the spine brings you torso towards your foot on the anterior aspect. When you bend yourself to touch your feet, it is the flexion that is responsible.
Extension is opposite to the flexion. If you lie on your stomach and lift your head and shoulders off the ground, this would cause extension of the spine.
These exercises may help some people with back pain. However, certain medical conditions that cause back pain can be aggravated by these exercises, so they must be done with caution and under supervision, at least for an initial period.
When doing those exercises, if the pain becomes severe or it radiates toward other portions, exercise should be discontinued.
Exercise 1
Lie face down. Rest your arms alongside your body with your head turned to one side. Relax yourself and release all of the tension from the muscles in your lower back. Hold this position for at least 10 seconds mimimum. Do this exercise up to six times a day.
Exercise 2
Lie face down in the resting position. Take a few deep breaths to help you relax completely and release the tension in the muscles of your lower back. Slide your forearms forward until your elbows are under your shoulders. Then slowly raise your upper body as far as you can go without. Hold that position for 10-15 seonds as you perform the deep breathing relaxation technique.
Then slowly lower your body to the ground and allow yourself to relax completely.
Exercise 3
This is similar to esercise 2. While lying face down, slowly straighten your arms to raise the upper half of your body as far as you can without pain. Relax your buttocks, pelvis, hips, and legs completely and then let your back sag. Each time you do the exercise, try to push yourself up a little higher within limits of your pain.
Do this for 2-5 minutes.
Exercise 4
Stand up with your feet approximately shoulder width apart. Put your hands on the small of your back, with your fingers pointing toward the center of your back and your thumbs pointing forward. Keeping your knees straight, very slowly bend your body backward from the waist against your hands. Bend as far as you can without greatly increasing the pain and hold that position for about 10-15 seconds.
These exercises can be done ten times per session, for up to six sessions per day.
Each time you do the exercise, try to go a little further.
Exercises such as swimming, bicycling and walking can strengthen abdominal, shoulder and back muscles. and can be initiated along with.
People neckpain/backpain should avoid certain activities that place undue stress on the spine or require sudden movements such as weightlifting.
Join Discussions