backpain.ai
Prone Press-Up (Cobra)Restore the natural curve of your lumbar spine.
Kneeling Hip Flexor StretchSitting all day shortens hip flexors — and that wrecks your back.
Standing Back Extension
Reviewed by Jules T., certified yoga teacher · Difficulty 1/3
The antidote to hours of sitting and bending forward: a supported, standing arch that resets the spine's other direction. Ideal as a micro-break at work.
How to do it
- Stand with feet hip-width apart and place your hands on your lower back.
- Brace your core and reach your chest up and open — the bend comes from the upper back, not from folding into the lower back.
- Gently lean backward, supporting your back with your hands.
- Hold the extended position for 2–3 seconds, then return upright.
- Repeat 10 times. This is ideal after prolonged sitting or forward bending.
Common mistakes
- Arching from the lower back instead of lifting the chest from the upper back.
- Dropping the head fully back instead of leading with the chest.
- Bending from the knees instead of extending the back.
- Big fast reps — small and controlled wins.
Take care
- Dizziness or leg symptoms while extending mean stop and see a professional.
This is one pose. A plan tells you which six, in what order, for your back.
60-second check-in · First session free🔒 In the program: breathing & tempo cues, gentler and harder variations, and where Standing Back Extension fits in your week — unlocked with your personal plan.
Related moves
Prone Press-Up (Cobra)Restore the natural curve of your lumbar spine.Kneeling Hip Flexor StretchSitting all day shortens hip flexors — and that wrecks your back.Educational movement guidance — not medical advice. If you have severe or worsening symptoms, please see a healthcare professional.