DISC OPENER

The disc opener exercise is used to alleviate and decompress the lumbar discs. Start by stacking a set of 2-3 pillows vertically on a padded surface like your bed or yoga mat. Lie on your side with the pillows supporting the space between your rib cage and pelvis. Lie down with the affected side up. Raise your arm overhead and allow it to hang with gravity. Keep the knees together and slightly bent. Rest in this position for 30-60 seconds.

Structures involved:

• Lumbar discs

• Lumbar facet joints

• Quadratus lumborum (QL)

Related conditions:

• Lumbar radiculopathy / lumbar disc herniation

• Sciatica

• lumbar facet syndrome

• QL contracture

Exercise videos