2Lumbar Extension
The lumbar extension is highly recommended by many physical therapists before you do lumbar flexion exercises. It can open up the spine and reduce pressure on the spinal nerves. Unlike lumbar flexion in which you bend the spine forward, lumbar extension requires you to bend backward. This position can provide the lumbar nerves more space by slightly pressing against and nudging the soft lumbar discs away from the spinal canal.
First, you need to stand apart with both feet in the shoulder-width. Bend backward and support the back. Stay in this position for at least 1 minute. Keep in mind that it would increase the intensity of your leg or back pain. If you can stand the sensation, it is better to find another alternative. [2]
