Free Back Pain Exercises Bibliothèque de Kinésithérapie
DESK RELIEF Debout • Gentle Discs: L3-L4, L4-L5, L5-S1

Extension Lombaire Debout (Pause Bureau)

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.

SCHÉMA BIOMÉCANIQUE DU MOUVEMENT
Clinical back pain images demonstration - MCKENZIE EXTENSION
MCKENZIE EXTENSION
🎯 Disc Repositioning

Exécution Étape par Étape

PROTOCOLE CLINIQUE
  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.
🎯

CONSIGNES POSTURALES CLÉS

  • ✓ 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.
⚠️

ERREURS À ÉVITER

  • ✗ 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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CONTRE-INDICATIONS ET SITUATIONS À ÉVITER

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

  • Lumbar spinal stenosis
  • Spondylolisthesis
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 3 Seconds
Répétitions 10 repetitions
Séries Prescrites Hourly micro-break
Difficulté Gentle
Position Debout
MUSCLES CIBLES
Anterior Longitudinal Ligament Psoas Major
MUSCLES STABILISATEURS
Erector Spinae Gluteals