Free Back Pain Exercises Biblioteca de Fisioterapia
DESCOMPRESSÃO Bed-Friendly • Gentle Discs: L1-L2, L2-L3, L3-L4, L4-L5, L5-S1

Descompressão Pronada com Travesseiro Pélvico

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.

DIAGRAMA BIOMECÂNICO DO MOVIMENTO
Clinical back pain images demonstration - PASSIVE PRONE UNLOADING
PASSIVE PRONE UNLOADING
🎯 Acute Spasm Rest

Execução Passo a Passo

PROTOCOLO CLÍNICO
  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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PONTOS-CHAVE DE POSTURA

  • ✓ 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.
⚠️

ERROS A EVITAR

  • ✗ Do not prop yourself up on pillows if it causes sharp nerve pain.
  • ✗ Avoid tense shallow chest breathing.
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CONTRAINDICAÇÕES E QUANDO EVITAR

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)
FUNDAMENTOS CIENTÍFICOS & CITAÇÕES

Biomecânica Clínica & Evidências

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).
DOSAGEM CLÍNICA
Tempo de Sustentação 60 Seconds
Repetições 3 holds
Séries Prescritas 1 set
Dificuldade Gentle
Posição Bed-Friendly
MÚSCULOS ALVO
Erector Spinae Intervertebral Discs
MÚSCULOS ESTABILIZADORES
Diaphragm Psoas Major