Back Pain Exercise Video: Prone on Elbows into Press-up

The prone on elbows into press-up stretch helps alleviate pain and nerve pressure caused by a bulging disc or a herniated disc.

If you have pain or other symptoms like numbness and tingling that radiate down your leg—commonly called sciatica—this stretch may help decrease your leg symptoms. As you do the prone on elbows into press-up stretch, your pain should actually move up your leg. That means the stretch is working to help localize your pain and centralize it in your low back.

Recommended exercise for the following spinal condition(s)
Herniated Disc
Sciatica (caused by Herniated Disc)

This is a two-part stretch.
The first part is prone on elbows:

  • While on your stomach, gently push up with your arms, resting on your forearms.
  • Hold for 30 seconds initially, but you should be working up to 3-5 minutes (this is a great stretch to do while you’re watching TV).
  • Do the prone on elbows stretch every 2 hours.

The second part is a press-up:

  • When you can hold the prone on elbows stretch for 5 minutes without pain, you can push up onto your hands fully.
  • Slowly lower yourself back to the floor.
  • Repeat 10 times.
  • Do the prone on elbows into a press-up stretch every 2 hours.

Only do the exercise shown in this video if a qualified spine specialist has recommended it. Only do the exercise within the limits that your spine specialist has advised. Do not do the exercise without your spine specialist's approval; it could lead to serious injury. Always contact your spine specialist if you have any questions regarding your back or neck condition or about the suitability of this specific exercise.

Updated on: 06/05/14