Why this one exists
If sitting rounds you all day, a few comfortable press-ups restore extension. This is a McKenzie-style movement used in many back-care programs — still not a diagnosis.
Set up
Lie on your stomach, hands under the shoulders like the top of a push-up. Legs long, tops of the feet on the floor.
Steps
- Press the chest up, hips stay down if they can.
- Keep the elbows soft. Look forward, not at the ceiling.
- Lower slowly. Repeat in a small range first.
What you should feel
A mild compression or stretch in the low back that eases as you repeat. Leg pain should not increase.
Skip if it hurts
Skip if pressing up sends pain down a leg, or if you have been told to avoid extension. Use child's pose instead.
Common mistakes
Do not lock the elbows and hang on the low back.