Free Back Pain Exercises Physiotherapie-Bibliothek
DEKOMPRESSION Bodenmatte • Anfänger Discs: L3-L4, L4-L5, L5-S1

Sphinx-Haltung (Sanfte LWS-Streckung)

Based on the McKenzie Method (MDT), gentle lumbar extension encourages posterior disc material to migrate anteriorly (centralization), relieving sciatic pain radiating down the leg. Sphinx provides a gentle, forearm-supported foundation for extension.

BIOMECHANISCHES BEWEGUNGSDIAGRAMM
Clinical back pain images demonstration - DISC CENTRALIZATION (MDT)
DISC CENTRALIZATION (MDT)
🎯 Lumbar Lordosis

Schritt-für-Schritt Ausführung

KLINISCHES PROTOKOLL
  1. 1 Lie flat on your stomach with your legs extended straight behind you, tops of feet flat on the mat.
  2. 2 Place your elbows directly under your shoulders with forearms flat on the floor parallel to each other.
  3. 3 Gently press down through your forearms and palms to lift your upper chest off the mat.
  4. 4 Relax your glutes and lower back completely, letting gravity create a gentle lumbar arch.
  5. 5 Keep your chin parallel to the floor and hold for 30 to 45 seconds while taking calm breaths.
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WICHTIGE HALTUNGS-HINWEISE

  • ✓ Completely relax your glutes and lower back muscles; the arms do all the supporting work.
  • ✓ If pain centralizes (moves out of leg toward lower back), this is a positive indicator.
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HÄUFIGE FEHLER

  • ✗ Do not perform if this causes sharp pain to shoot further down your leg (peripheralization).
  • ✗ Avoid shrugging your shoulders up into your ears.
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KONTRAINDIKATIONEN & WARNUNGEN

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

  • Lumbar spinal stenosis (extension narrows spinal canal and increases symptoms)
  • Spondylolysis / Spondylolisthesis (pars interarticularis defect)
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 45 Seconds
Wiederholungen 3 holds
Empfohlene Sätze 1 set
Schwierigkeit Anfänger
Ausgangsposition Bodenmatte
ZIELMUSKELN
Erector Spinae Multifidus
STABILISIERENDE MUSKELN
Pectoralis Major Anterior Deltoids