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Are you maintaining postures that worsen lumbar disc disease?

10-20-2025

Are you maintaining postures
that worsen lumbar disc disease?
5 minutes a day - stretches that help relieve lumbar disc symptoms

Lumbar disc stretching
Just 5 minutes a day!
1. Cat stretch
10 reps
Go down on all fours
placing hands and knees on the floor,
inhale and drop your back,
exhale and round your spine.
2. Quadratus lumborum stretch
3 sets
Sit cross-legged, place one hand on the floor,
stretch the opposite arm to the side. (hold 30s)

Lumbar disc stretching
Just 5 minutes a day!
3. Swan exercise
60s
Lie on the floor face down,
press your hands into the floor,
extend arms,
lift chest,
keep shoulders aligned.
4. Bird-dog exercise
3 sets
On hands and knees,
extend right arm and left leg
(repeat 10 times / switch sides)
Source: Korean Sport & Olympic Committee

Medical Korea Where Your Days Begin Again

Are you maintaining postures
that worsen lumbar disc disease?
5 minutes a day - stretches that help relieve lumbar disc symptoms

Lumbar disc stretching
Just 5 minutes a day!
1. Cat stretch
10 reps
Go down on all fours
placing hands and knees on the floor,
inhale and drop your back,
exhale and round your spine.
2. Quadratus lumborum stretch
3 sets
Sit cross-legged, place one hand on the floor,
stretch the opposite arm to the side. (hold 30s)

Lumbar disc stretching
Just 5 minutes a day!
3. Swan exercise
60s
Lie on the floor face down,
press your hands into the floor,
extend arms,
lift chest,
keep shoulders aligned.
4. Bird-dog exercise
3 sets
On hands and knees,
extend right arm and left leg
(repeat 10 times / switch sides)
Source: Korean Sport & Olympic Committee

Medical Korea Where Your Days Begin Again

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