Free Back Pain Exercises Biblioteca de Fisioterapia
DESCOMPRESIÓN Colchoneta • Principiante Discs: L3-L4, L4-L5, L5-S1

Postura de la Esfinge (Extensión Prona Suave)

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.

DIAGRAMA BIOMECÁNICO DEL MOVIMIENTO
Clinical back pain images demonstration - DISC CENTRALIZATION (MDT)
DISC CENTRALIZATION (MDT)
🎯 Lumbar Lordosis

Ejecución Paso a Paso

PROTOCOLO CLÍNICO
  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.
🎯

CLAVES DE POSTURA CORRECTA

  • ✓ 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.
⚠️

ERRORES QUE DEBES EVITAR

  • ✗ 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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CONTRAINDICACIONES Y CUÁNDO EVITAR

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)
FUNDAMENTOS CIENTÍFICOS Y CITAS

Biomecánica Clínica y Evidencia

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).
DOSIFICACIÓN CLÍNICA
Tiempo de Mantenimiento 45 Seconds
Repeticiones 3 holds
Series Prescritas 1 set
Dificultad Principiante
Posición Colchoneta
MÚSCULOS PRINCIPALES
Erector Spinae Multifidus
MÚSCULOS ESTABILIZADORES
Pectoralis Major Anterior Deltoids