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Decrease compression on the discs of your spine with gentle extension. Help to restore low back muscles by putting them in their relaxed position. Laying prone will help to utilize gravity to improve disc placement away from peripheral nerves and spinal cord.

Lay prone, face down, and prop yourself up on elbows. Breath deeply in and then exhale while trying to relax muscles in the glutes and low back. This should not be done for long periods as it will cause low back pain due to facet irritation. Limit length of exercises to 1-3 minutes in length.

Follow guidelines and recommendations set forth by your physician. This content is not intended to replace medical advice, diagnosis or treatment. Always seek the guidance from a health provider regarding any symptoms or medical condition prior to using this content.