Kneeling Back Extension

Place a cushion or pad on an exercise mat and kneel on it.

Raise your arms and cross them in front of your chest.

Exhale completely and tighten your abs and glutes.

Tip your torso (upper body) parallel to the ground by shifting your hips back. It's important to try not to use your lumbar spine to bend forward. The idea is to avoid disrupting your lumbar arch as your back extends.

Hold the stretch for a count of 3 as you continue to breathe smoothly.

Come back slowly to the starting position.

To further challenge your lumbar extensor muscle, you can raise your arms and place them on your head. Then bend your upper body forward using your hips without causing your hips to move back too far.

Aim for at least 2 sets of 5, equating to a total of 10 repetitions daily.