Lower Back Extension Exercise
exercises for your lower back

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Lower Back Extension

This is an exercise for the lower back that is simple to perform and can be done almost anywhere and requires no equipment. Your lower back, Erector Spinae, supports your upper body and affects almost every activity that you do. It is important that you exercise this part of the body.

The lower back extension is probably the best exercise for strengthening your lower back as well as eliminating lower back pain, loosening tight or sore back muscles that may be caused by sitting on a chair all day. 

This exercise is also recommended by chiropractors and doctors. If you do suffer form lower back pain it would be advisable that you check with your doctor or chiropractor before attempting this or any exercise.

I've also seen variations of this exercise done in Pilates and Yoga.

Method of Performance

  • Lie down on a mat or carpet with your stomach to the floor, keep your arms and hands flat at your sides and legs extended like in a standing position, but lying down.
  • Slowly raise yourself up from your torso (using your lower back muslces) as far as you can go but do not over-extend yourself (basically at a 45 degree angle). Just to the point where you feel comfortable and you are receiving the maximum benefit. Remember to tighten your buttocks when lifting yourself from the ground and concentrate on working the lower back. Hold this position for about 3 seconds or sow.
  • Now slowly lower yourself back to the floor in the same manner.
  • Don't forget to breathe. Inhale as you raise yourself, exhale as you lower ourself.
  • Do about 2 slow sets of 12-16 reps, 2 to 3 times per week.

Watch my free video here


This exercise can be done on vertical benches or holding onto extra free weights. The exercise done on a vertical bench is much more difficult. Personally, I do not feel that it is necessary to perform this exercise on a vertical bench since doing it on the floor is just as effective. Using a vertical bench may also put undue strain on your back.

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