Back Pain? Will Extension Help?

Does Extension Help Back Pain? The Progression

Flexors, this is for you. If bending forward hurts — sitting, reaching, flexing — then extension might be your answer.

The 6-Phase Progression

Phase 1: Pillows Down: Lie on your stomach with 1–3 pillows under your pelvis. Tolerate 2–3 minutes. Pain should stay the same or improve.

Phase 2: Drop Pillows One at a Time: Remove one pillow when ready. Goal: flat on your stomach, pain-free. Takes a few minutes to a few days.

Phase 3: Fist Under Chin: Once flat feels good, rest your chin on one fist (then two if tolerable). Gently extends the low back. 2–3 min, several times daily.

Phase 4: Elbows Up: Get onto your elbows. Let your chest come forward. Pelvis stays down. 1–2 minutes. Stop if pain worsens.

Phase 5: Micro Push-ups: Hands under shoulders. Press up gently — pelvis stays planted. Only lower back moves. 5–10 reps.

Phase 6: Full Press-Ups: Extend arms fully while keeping pelvis down. Do 5–10 reps, 5–8 times daily if able.

Stuck? Use a Strap

Can't keep your pelvis down? Roll a sheet or grab a stretch strap across your low back. Gentle counter-pressure keeps hips grounded. You can also have someone apply light pressure from above — only if it feels good.

The Golden Rule

Only do these if they make your pain better. Not the same. Better.

Pain should decrease, shrink, and retreat. If symptoms reach your leg or foot, they should improve there first, then move toward the center.

Check out our full Back Pain Program for more tips.