back focus
Press-Up on Forearms
Lying face down and propped on your forearms, this gently arches the lower back. It is a low-effort starting point for a stiff or achy back.
Key cue: Prop on your forearms, let the lower back relax and sink.
Area
back
Level
beginner
Volume
3 × 20s
Goal
mobility
How to do it
- 1Lie face down with your forearms on the floor and your elbows under your shoulders.
- 2Press down through your forearms and lift your chest, letting your hips and tummy stay relaxed on the floor.
- 3Breathe slowly and hold for about 20 seconds, letting your lower back sink.
- 4Lower yourself down gently and rest, then repeat.
Easier and harder versions
- Easier
- Lie with a pillow under your chest and prop on your forearms for 10 seconds at a time.
- Harder
- Straighten your arms part-way with your hips on the floor, only if it stays comfortable and no pain moves down a leg.
Helps with
Commonly used for:
Lower back stiffnessAches from sitting for long periodsGentle spine extension
Read more
Benefits
- Gently moves the lower back into extension
- Easy to control and quick to do
- Needs no equipment
Muscles worked
Mobility. Gently moves your lower back and back extensor muscles.
Lower backBack extensor muscles
Form tips
- Let your lower back soften rather than squeezing your bottom muscles.
- If it feels comfortable, breathe out and let your hips sink a little more.
Common mistakes
- Shrugging your shoulders up towards your ears.
- Pushing into a sharp pinch. A mild stretch is enough.
When to avoid or modify
- Stop if the pain spreads into a leg, or you get pins and needles or numbness.
- If you notice numbness around your groin or changes in bladder or bowel control, get emergency help straight away: call your local emergency number or go to an emergency department.
- Skip it if it hurts more each time, or you have been told not to arch your spine.
If in doubt, check with a qualified physiotherapist before continuing.