Stretching Exercise: Perform Low Back Flexion Exercise

How to Perform Low Back Flexion Diego?

Low Back Flexion ExerciseLow back flexion exercise is best to strengthen the muscles of the low back to reduce painful back symptoms. The low back flexion exercise is a simple way to improve your lumbar mobility and possibly decrease low back pain.  This low back exercise can reduce low back stiffness and can be repeated a few times, although when beginning, one repetition to start is fine.

This low back flexion exercise is designed to add activation with the lumbar spine being in neutral. Low flexion back exercise is all that is needed to strengthen and maintain a strong healthy back. It is a safe exercise to perform since it places a minimal strain on your back and can be done while lying down.
The low back flexion exercise is a simple way to improve your lumbar mobility and decrease your low back pain and this can be performed several times per day.

Whatever Happened to Williams’ Flexion Exercises?

One of the primary modalities in the management of back pain is exercise. While various forms of exercise have been used for many years, there is little evidence to substantiate the value of any one particular form over another.I would like to review one of the more well-known, yet seldom-used exercise methods: Williams’ flexion exercises.When I went into practice (way back in the mid-70’s), back exercises were fairly straightforward. Everyone basically used the same approach: Williams’ flexion exercises.

This set of six exercises dominated the back pain world for many years. In general, Williams felt that back pain was the result of the lumbar lordosis. In fact, Williams “first commandment for back and leg pain sufferers” was, “Always sit, stand, walk and lie in a way that reduces the lumbar lordosis to a minimum.” He felt that the lumbar lordosis placed unacceptable stress on the posterior aspects of the intervertebral disc, thereby accelerating the degenerative process.

To put it simply, he wasn’t a fan of spinal curvature.Conceptually, Williams felt that the goal of exercise was to reduce the lumbar lordosis or to flatten the back. To do this, he suggested strengthening the abdominal muscles in order to lift the pelvis from the front. In addition, he felt that strengthening the gluteal muscles would pull the back of the pelvis down. Read more here.

The low back flexion exercise may be one part of your exercise regimen to help you return to normal activity and function quickly and safely.

Why Your Approach to Fixing Your Low Back

Low back pain is common these days, and one of the first things chiropractors, physical therapists, strength coaches, and back pain sufferers themselves will encourage is stretching out the low back. Often this feels good, relieving some pain, discomfort, and stiffness, but unfortunately this relief doesn’t last.

A Vicious Cycle of Low Back Pain– Back pain sufferers tend to have a morning routine where they stretch out their lumbar spines, only to wake up the next day feeling worse still, until they can get through their stretches again. Like an addict searching for the next hit, the back pain sufferer needs to stretch to feel better, until that one wears off and the next dose has to be administered.

Flexion-Intolerant Low Back Pain– Most people live in a state of constant flexion. Sitting hunched over a computer at work, driving home, texting. In fact, look at yourself right now – you’re probably in this flexed position I just described. See more here.

There are certain times when lumbar flexion can be beneficial to perform.  People with specific conditions typically benefit from the low back flexion exercise.

How to Perform the Low Back Flexion Exercise

To perform the low back flexion exercise, you must find a place to lie down on your back. The surface you lie upon should be supportive, but it should still be padded enough to offer some comfort. Performing the lumbar flexion exercise on your bed is not recommended, but it can be done if there are no other alternatives.

  1. Lie on your back.
  2. Bend both knees up and put your feet flat on the ground.
  3. Slowly bring both knees up towards your chest and grab your knees with your hands.
  4. If pressure on your knees causes knee pain, you can grab your thighs underneath your knees.
  5. Gently pull your knees up close to your chest. Hold this position for 3 seconds.
  6. Slowly allow your knees to lower back down to the starting position. Your feet should be flat on the floor and your knees should be bent.
  7. Perform 10 repetitions.

The low back flexion exercise can be performed several times per day.  When your pain has subsided, this exercise can be performed once daily as part of a low back maintenance routine. Read full article here.

Always Consult A Chiropractor First

Remember to monitor your symptoms as you perform this exercise.  If your symptoms decrease or centralize, perform all 10 repetitions.  If your symptoms worsen, you must stop and seek advice from a healthcare professional. If you are performing the low back flexion exercise and your symptoms worsen, it is a good sign that you should stop the exercise and seek expert advice.

Always consult a chiropractor first, to determine if this low flexion back exercise is good for you.  A chiropractor can determine if this kind of stretching exercise can improve your low back complaint. Low back flexion exercise will help prevent these issues through strengthening and flexibility. Our team of experts in Chiropractor San Diego will help you with any kind of stretching exercise, you may call us anytime for an appointment (619) 831-8777.

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Author: Allison Yardley

Allison has 6 years in practice as a Chiropractor's Assistant and is a licensed Massage Therapist who writes for numerous blogs online. Feel free to comment or ask questions regarding any of Alley's blog posts.