Lower Back Extension Exercises

If you've never had low back pain, then you're a fortunate member of a very small group. Nearly everyone has experienced low back pain and understands how limiting and disruptive it can be to everyday life. Back pain is second only to headaches in when it comes to common neurological ailments in the United States. The lower back is the connection between the upper and lower body, and it bears most of the body's weight. It can be easily injured when you lift, reach, or twist. Here are some exercises to stretch and strengthen your low back.

  1. Basic Back Extension

    • The basic back extension exercise promotes building strength in the lower back. To perform this exercise, lie down on the floor with hands behind the head and lift the chest off the ground. Keep the legs together and chin up. Try to hold your position for a few seconds, and then slowly lower your chest. For more intensity, you can lift the legs as well. Neglecting this exercise can lead to muscle weakness and imbalance. This exercise can also be performed on a workout ball to give you greater range of motion.

    Good Mornings

    • Morning than just a greeting, Good Mornings are a great way to not just strengthen, but stretch your lower back. Stand with feet shoulder width apart, knees soft. This exercise can be done with our without handweights or barbells. Your head should be pointed straight ahead and slightly upward. Do not look down. Lower your torso until it is parallel to the floor and then reverse directions and raise your torso to the starting position.

    Hyperextension

    • This last exercise is a twist on the basic extension. It's a bit more advanced but it really stretches the lower back. Using a workout ball lie down with it under your torso. Your arms and legs should be on the floor. Keep legs and knees straight as you lift the legs until they are parallel with the hips. Lower back down lightly. Never swing the legs.

      Perform three sets, 15 reps each, of these three exercises two to three times a week. Follow a regular routine of back strengthening exercises and be on your way to a healthier, pain free lifestyle.