Lower Back Strengthening Exercises
45 Degree Machine Back Extensions

It's so important to include lower back strengthening exercises in your workout routines.

The lower back muscles are just as important if not more important than the abdominal muscles in maintaining good posture and preventing lower back pain.

Below are pictures of really good lower back exercises using a 45 Degree Slant Board.

Lower Back Strengthening Exercises #1: Back Extensions

Starting Position: Begin by placing your heels firmly against the edge of the machine. Your thighs should be firmly on the pads. Place your hands across your chest.

Form: Inhale and slowly lower your body towards the floor. Continue downward until you feel a slight stretch in the back of your thighs. When you feel a slight stretch, pause briefly and slowly raise your body back to the starting position.

Personal Trainer Tips: In this exercise, your lower back should not completely bend as you move forwards. Maintain close to a neutral spine throughout the movement.

Use a comfortable pain free range of motion. There is no need to touch the floor with your head or bend backwards as far as possible.

Stretching the hamstrings (back of the thighs) can improve range of motion during this lower back exercise, and it is a good idea to stretch the lower back after performing this exercise.

Go slow in the beginning and build up as you get stronger. Begin with 1 or 2 sets of 8-10 repetitions, and progress to 2-3 sets of 10-15 repetitions.

Advanced Variation of Lower Back Extensions

When the hands across the chest position becomes really easy, you can do two things to make this lower back exercise more challenging. You can put your hands behind your head or hold a weighted plate across your chest.

Lower Back Strengthening Exercises #2:
Back Extensions with Rotation

This is a really advanced version of the previous exercise. Part of the reason it is advanced is that it requires more flexibility in the lower back. In addition, our lower backs are the weakest during rotation, so your lower back muscles will really get challenged in a different way during this exercise.

If you have a bad lower back, use caution with this exercise. Start slowly and build up over time.

Starting Position: Begin by placing your feet securely against the edge of the machine, and rest your thighs on the pads. Place your arms over head.

Form: Exhale as you extend your body backwards. When you get to the top of the motion, rotate your body to one side. Hold for a brief second and then un-rotate your body before slowly lowering towards the floor.

Personal Trainer Tips: This exercise can be done in two ways, you can perform 6-15 repetitions on one side and then switch to the other side or you can alternate sides.

Remember this is an advanced lower back strengthening exercise. If you feel pain, stop and consult with a licensed health professional.

There are many different lower back exercises that you can do besides this one. If this is too advanced or you don't have access to this back exercise equipment, consider using a seated back exercise machine.

You can also strengthen your lower back by doing
lower back exercises on the floor or
low back exercises on an exercise ball.

For a better perspective on lower back pain, check out these
6 Potential Causes of Lower Back Pain.

Yours in Health,
Dr. Charles Physical Therapist/ Personal Trainer

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