Free Back Pain Exercises Physiotherapie-Bibliothek
DESK RELIEF Stehend • Gentle Discs: L3-L4, L4-L5, L5-S1

LWS-Streckung im Stehen (Büropause)

When standing, placing the hands on the lower back and performing repetitive extensions counteracts the flexed posture of sitting and driving. Highly recommended for desk workers every 60 minutes.

BIOMECHANISCHES BEWEGUNGSDIAGRAMM
Clinical back pain images demonstration - MCKENZIE EXTENSION
MCKENZIE EXTENSION
🎯 Disc Repositioning

Schritt-für-Schritt Ausführung

KLINISCHES PROTOKOLL
  1. 1 Stand upright with your feet shoulder-width apart and knees straight.
  2. 2 Place both palms on your lower back / sacrum area with fingers pointing downward.
  3. 3 Inhale and gently lean backward over your hands, using your palms as a fulcrum.
  4. 4 Hold the backward bend for 2 to 3 seconds, keeping your breath steady.
  5. 5 Return to an upright standing position. Perform 8 to 10 repetitions smoothly.
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WICHTIGE HALTUNGS-HINWEISE

  • ✓ Keep your knees straight throughout the backward bend so the motion occurs at the lumbar spine.
  • ✓ Breathe normally and do not jerk into the extension.
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HÄUFIGE FEHLER

  • ✗ Do not bend your knees or lean hips too far forward.
  • ✗ Stop immediately if you experience dizziness or sharp pinched nerve pain in the spine.
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KONTRAINDIKATIONEN & WARNUNGEN

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

  • Lumbar spinal stenosis
  • Spondylolisthesis
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 3 Seconds
Wiederholungen 10 repetitions
Empfohlene Sätze Hourly micro-break
Schwierigkeit Gentle
Ausgangsposition Stehend
ZIELMUSKELN
Anterior Longitudinal Ligament Psoas Major
STABILISIERENDE MUSKELN
Erector Spinae Gluteals