Exercise library
Unloading and Symptom Calming
Prone tummy lying (relaxed)
How to do it
- 1Lie on your stomach on a firm but comfortable surface, such as a mat or bed.
- 2Position a small pillow or folded towel under your hips or chest if that makes the position more comfortable. This helps me a lot as I'm sensitive to extension.
- 3Let your legs relax and rest your head in a comfortable position, either turned to one side or supported on your hands.
- 4If you're able to, gently begin lifting your head and chest to enter slight extension by resting on your elbow or through the use of a pillow.
- 5Breathe slowly into your belly and allow your back and hips to relax, staying in this position for the prescribed time as long as symptoms remain tolerable.
Why this exercise
For some people (especially when bending forward aggravates symptoms), gentle extension-biased positions can calm things down. This is the lowest-intensity "try it and see" version. The concept is simple: if forward bending elicits pain, then lying on your tummy passively shifts your nucleus pulposus of your discs anteriorly, giving relief to the posterior structures that may have been compressed by the nucleus. Going into extension further exaggerates this and can provide additional relief to some.
Make it easier
- Pillow under hips/chest
- Shorter time
Make it harder
- Gradually reduce pillow height
- Move to elbows (small extension) if tolerated