Free Back Pain Exercises Physiotherapie-Bibliothek
DEKOMPRESSION Bed-Friendly • Gentle Discs: L1-L2, L2-L3, L3-L4, L4-L5, L5-S1

Bauchlage-Dekompression mit Beckenkissen

The simplest yet most powerful emergency position for acute disc herniation and severe muscle spasm. Lying flat on the stomach relaxes the erector spinae and allows gravity to unload intervertebral disc pressure.

BIOMECHANISCHES BEWEGUNGSDIAGRAMM
Clinical back pain images demonstration - PASSIVE PRONE UNLOADING
PASSIVE PRONE UNLOADING
🎯 Acute Spasm Rest

Schritt-für-Schritt Ausführung

KLINISCHES PROTOKOLL
  1. 1 Lie flat on your stomach with arms by your sides or hands stacked beneath your forehead.
  2. 2 Place a thin pillow under your abdomen/hips if flat prone feels slightly uncomfortable initially.
  3. 3 Turn your head to one side and let your heels fall naturally outward to relax your glutes.
  4. 4 Take deep, rhythmic diaphragmatic breaths, feeling your belly expand gently against the surface.
  5. 5 Remain in this relaxing posture for 3 to 5 minutes to allow muscle spasms to subside completely.
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WICHTIGE HALTUNGS-HINWEISE

  • ✓ Focus on full-body relaxation; release all tension in your buttocks, thighs, and lower back.
  • ✓ Turn your head to the opposite side halfway through to avoid neck stiffness.
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HÄUFIGE FEHLER

  • ✗ Do not prop yourself up on pillows if it causes sharp nerve pain.
  • ✗ Avoid tense shallow chest breathing.
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KONTRAINDIKATIONEN & WARNUNGEN

Do not perform this movement or modify strictly under clinical supervision if you have:

  • Late-term pregnancy (modify to side-lying with pillow between knees)
WISSENSCHAFTLICHE GRUNDLAGEN & QUELLEN

Klinische Biomechanik & Evidenz

This exercise protocol utilizes proven spinal mechanics: active core co-contraction (McGill stabilization), directional preference extension (McKenzie MDT), and non-compressive axial elongation to facilitate nutrient exchange in the avascular intervertebral disc matrix.

• McGill, S.M. (2016). Low Back Disorders: Evidence-Based Prevention and Rehabilitation. Human Kinetics.
• Delitto, A., et al. (2021). Low Back Pain Clinical Practice Guidelines. Journal of Orthopaedic & Sports Physical Therapy (JOSPT).
KLINISCHE DOSIERUNG
Haltedauer 60 Seconds
Wiederholungen 3 holds
Empfohlene Sätze 1 set
Schwierigkeit Gentle
Ausgangsposition Bed-Friendly
ZIELMUSKELN
Erector Spinae Intervertebral Discs
STABILISIERENDE MUSKELN
Diaphragm Psoas Major