Free Back Pain Exercises Bibliothèque de Kinésithérapie
DÉCOMPRESSION Bed-Friendly • Gentle Discs: L1-L2, L2-L3, L3-L4, L4-L5, L5-S1

Décompression Pronée avec Coussin sous le Bassin

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.

SCHÉMA BIOMÉCANIQUE DU MOUVEMENT
Clinical back pain images demonstration - PASSIVE PRONE UNLOADING
PASSIVE PRONE UNLOADING
🎯 Acute Spasm Rest

Exécution Étape par Étape

PROTOCOLE CLINIQUE
  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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CONSIGNES POSTURALES CLÉS

  • ✓ 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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ERREURS À ÉVITER

  • ✗ Do not prop yourself up on pillows if it causes sharp nerve pain.
  • ✗ Avoid tense shallow chest breathing.
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CONTRE-INDICATIONS ET SITUATIONS À ÉVITER

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)
FONDEMENTS SCIENTIFIQUES & CITATIONS

Biomécanique Clinique & Preuves

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).
POSOLOGIE CLINIQUE
Durée de Maintien 60 Seconds
Répétitions 3 holds
Séries Prescrites 1 set
Difficulté Gentle
Position Bed-Friendly
MUSCLES CIBLES
Erector Spinae Intervertebral Discs
MUSCLES STABILISATEURS
Diaphragm Psoas Major