Complete L5–L1 spinal de-coaptation routine
Your lower back absorbs more compressive force than any other part of your spine. Every movement you make — sitting, standing, lifting, bending — passes through these five levels. That’s why it’s the first place most people feel pain, and why it’s the right place to start.
Practice 2–3 days per week. These workouts should never be followed by anything more strenuous than a light walk. Your body needs time to integrate what it’s learning. More is not better at the beginning.
Connected to your pelvis through the iliolumbar ligaments. Compression here affects pelvic position and hip function
Mid-lumbar transition zone. Where rotational and flexion forces intersect — key for movement quality.
Upper lumbar region. Influences how force transfers between your lower and mid-back.
The uppermost lumbar level. Where your lumbar curve begins to flatten and load transfers into your mid-back.
Where your spine meets your pelvis. The most compressed level in most people — and the foundation for everything above.
HOLD TIME / REPS
30 sec each factor of progression
1 × 1 min for full ELDOA
Connected to your pelvis through the iliolumbar ligaments, L4/L5 is one of the most load-bearing joints in your spine. Compression here directly affects pelvic position and hip function. When this level is restricted, your hips compensate — and so does everything above. This exercise creates space at L4/L5 specifically, restoring the relationship between your lower spine and pelvis.
LEVEL 1 — THE POSTURE
Set up and hold
Hands behind you. Line up your ears, shoulders, and hips to get your torso straight. Knees bent to 90 degrees, heels in line with your sit bones.
LEVEL 2
Grab knees and get tall
Grab your knees and "get tall" by simultaneously pulling your head toward the ceiling while pulling your tailbone toward the ground.
LEVEL 3
Lower limb engagement
Pull your toes toward your shins and turn your feet and knees toward the ground as you get tall.
LEVEL 4
One arm in external rotation
Same setup as Level 3, then reach one arm out in external rotation — palms open, fingers spread. Push your arm away from your body, then move it to vertical. After 30 seconds, maintain the posture (take a break if you need to) and switch arms.
HOLD TIME / REPS
30 sec each factor of progression
1 × 1 min for full ELDOA
Mid-lumbar transition zone. This is where rotational and flexion forces intersect — making it key for movement quality. When L3/L4 is compressed, your spine loses its ability to transfer force cleanly between your lower back and mid-back. This exercise creates space at that intersection, improving how your entire lumbar spine moves.
LEVEL 1 — THE POSTURE
Set up and hold
Hands behind you, knees slightly bent, heels touching. The key is sitting on your sit bones — if you're rocking too far forward, bend your knees more. If you're rolling too far back, extend them. Adjust until you feel your weight right on top of your sit bones, then line up your ears, shoulders, and hips.
LEVEL 2
Grab knees and get tall
Grab your knees and "get tall" by simultaneously pulling your head toward the ceiling while pulling your tailbone toward the ground.
LEVEL 3
Lower limb engagement
Pull your toes toward your shins and turn your feet and knees toward the ground as you get tall.
LEVEL 4
One arm in external rotation
Same setup as Level 3, then reach one arm out slightly wide in external rotation — palms open, fingers spread. Push your arm away from your body, then move it to vertical. After 30 seconds, maintain the posture (take a break if you need to) and switch arms.
HOLD TIME / REPS
30 sec each factor of progression
1 × 1 min for full ELDOA
Upper lumbar region. L2/L3 influences how force transfers between your lower and mid-back. When this level is compressed, your body loses efficiency in how it distributes load — your mid-back stiffens and your lower back overworks. This exercise creates space at L2/L3, improving the handoff between your lumbar and thoracic spine.
LEVEL 1 — THE POSTURE
Set up and hold
Hands behind you, legs straight and wide — about 45 degrees to each side. Sit on your sit bones and line up your ears, shoulders, and hips to get your torso straight.
LEVEL 2
Grab knees and get tall
Grab your knees and "get tall" by simultaneously pulling your head toward the ceiling while pulling your tailbone toward the ground.
LEVEL 3
Lower limb engagement
Pull your toes toward your shins, turn your feet and legs in, and pull your knees down — try to get your heels off the ground. Keep getting tall as you add this.
LEVEL 4
One arm in external rotation
Same setup as Level 3, then reach one arm straight ahead in external rotation — palms open, fingers spread. Push your arm away from your body, then move it to vertical. After 30 seconds, maintain the posture (take a break if you need to) and switch arms.
HOLD TIME / REPS
30 sec each factor of progression
1 × 1 min for full ELDOA
The uppermost lumbar level. L1/L2 is where your lumbar curve begins and load transfers into your mid-back. When this level is compressed, your thoracolumbar junction stiffens — limiting how well your upper and lower body communicate through movement. This exercise creates space at L1/L2, restoring mobility at the transition between your lumbar and thoracic spine.
LEVEL 1 — THE POSTURE
Set up and hold
Hands behind you, legs straight and close together — close enough that when you turn your legs in, your toes almost touch. Sit on your sit bones and line up your ears, shoulders, and hips to get your torso straight.
LEVEL 2
Grab knees and get tall
Grab your knees and "get tall" by simultaneously pulling your head toward the ceiling while pulling your tailbone toward the ground.
LEVEL 3
Lower limb engagement
Pull your toes toward your shins and turn your feet and legs in until your toes almost touch. Pull your knees down as you get tall.
LEVEL 4
One arm in external rotation
Same setup as Level 3, then reach one arm out slightly wide in external rotation — palms open, fingers spread. Push your arm away from your body, then move it to vertical. After 30 seconds, maintain the posture (take a break if you need to) and switch arms.