Prone Press Up: A Mobility Move for the Lower Back
Movement card
| Body area | Lower back and core |
|---|---|
| Also called | Back Extension, Prone Back Extension |
| Works | Lower Back, Core |
| Type | Mobility |
| Position | Floor |
| Hold | 1 to 3 seconds |
| Reps | 5 to 10 |
| Sets | 1 |
| Sides | Not applicable |
| How often | A few times a day, especially after long periods of sitting. |
| Equipment | None, floor mat |
| Office visibility | High |
The prone press up is a mobility movement where you lie face down and use your arms to press your upper body off the floor. This creates a gentle arch in your lower back.
People with desk jobs who sit for long periods may find this movement helpful. It counters the forward-flexed posture of sitting by moving the spine in the opposite direction.
What the prone press up works
This movement targets the muscles in your lower back. It also engages your core as you control the extension. The main goal is to improve mobility in your spine.
How to do it
Starting position: Lie face down on the floor or a mat. Place your hands flat on the floor under your shoulders, like a push-up position. Keep your legs relaxed.
- Keeping your hips and pelvis on the floor, gently push up with your arms to lift your upper body.
- Straighten your elbows as much as is comfortable, allowing your lower back to sag.
- Hold the position briefly at the top.
- Slowly lower your upper body back to the starting position.
What you should feel
You should feel a gentle stretch or pressure in the center of your lower back. This movement should not cause sharp or radiating pain. If you feel any discomfort, do not push as high.
Common mistakes
- Lifting your hips off the floor.
- Tensing your glutes or leg muscles.
- Pushing into pain.
- Holding your breath.
Make it easier or harder
- Easier: Start by resting on your forearms instead of your hands to reduce the arch in your back.
- Easier: Do not push up as high.
- Easier: For an office-friendly version, stand up, place your hands on your lower back for support, and gently arch your back.
- Harder: Push up higher by fully straightening your arms, if comfortable.
Fitting it into a desk day
Because this movement is done on the floor, it has high office visibility and is best for a longer break. For a more discreet option that can be done anytime, try the standing variation. Simply stand up, place your hands on your lower back, and gently arch backward.
Quick questions
How high should I press up?
Only press up as high as you can comfortably go without your hips or pelvis lifting off the floor. You can start by resting on your forearms for a smaller arch and progress to straightening your arms.
How long do I hold the prone press up?
Hold the top position for one to three seconds before slowly lowering yourself back down.
What if I feel pain in my back when I do this?
You should only feel a gentle stretch or pressure. If you feel any sharp, stabbing, or increasing pain, stop the exercise immediately.
When to see a doctor or physio
Stop this movement and consult a doctor or physical therapist if you experience certain symptoms. This is especially true if you have a known spinal condition or have had recent back surgery.
- Sharp, stabbing, or increasing pain in your back.
- Pain, numbness, or tingling that radiates down your leg.
- Dizziness.
Skip it or ask first if:
- You have significant or undiagnosed back pain.
- You have a specific spinal condition like spondylolisthesis or spinal stenosis, unless cleared by a healthcare professional.
- You have had recent back surgery.
- You are pregnant and it is uncomfortable.
- If you are unsure, consult a doctor or physiotherapist before trying this exercise.
How this page was put together: general guidance consistent with public workstation and movement-break resources from OSHA, CDC/NIOSH and the NHS, and with standard exercise handouts. It was drafted with AI assistance, checked in a separate review pass and edited under our editorial policy. It is not medical advice and no clinician reviewed it. Last checked October 2026.