Back pain is a rampant problem in today's society.
Roughly 65 million Americans reported that they deal with back pain of some sort.
To help not just treat back pain, but also bulletproof your lower back in order to prevent future injury, you need to build up the muscles surrounding your spine.
A great way to do that is with the back extension machine.
Being a high risk movement, there's a lot to look out for, ESPECIALLY if you're a beginner to the movement.
That's where I come in.
In this article, I will walk you through how to utilize the back extension, along with other machines, to prevent lower back pain for good!
Why the Back Extension Machine?
Back Extension Machine - How To:
Choosing a machine:
There are typically two back extension machines to choose from. Machine #1 (sometimes referred to as a glute machine) engages glute and hamstring muscles while the second places much more stress on the lower back.
Machine #2 targets the lower back more directly and when used properly can build surrounding spinal mauscles.
Setting up: To ensure that your feet are firmly locked in under the footpads, adjust the back extension machine to a comfortable height. To get yourself set up properly, lay your lower body across the pad right around hip height and lock your feet in.
To stretch your upper body at the correct angle, you need to be far enough forward to hinge at the hips effectively.
Place your arms across your chest or hold a weight for balance.
1. Assume your position on the foot platform of the back extension machine. Your ankles should be just over the lowest leg pad. Your pelvis should be directly below the thigh pad. Your knees and ankles should be in a straight line, and your legs should be hip-width apart.
2. Focus on your core. Make sure your pelvis and spine are in a neutral alignment. Maintain healthy posture with your head and neck, it helps to look straight forward.
3. When comfortable on the back extension machine, slowly bend at the hips. While doing so, squeeze your glutes and resist the weight of your upper body up as you lower yourself.
4. At the bottom of the movement, pause briefly and engage your lower back and glute muscles to raise your torso back upward.
5. Slowly return to the beginning posture while keeping your spine neutral.
6. Continue for a desired number of reps and safely remove yourself from the back extension machine.
Back extension machine muscles worked:
With the help of your glutes and hamstrings, the back extension machine primarily works your erector spinae muscles.
These muscles include the iliocostalis, longissimus, and spinalis. They are responsible for back extension and rotation.
Back Extension Machine - Tips:
Move slow: The lower back is very receptive to injury and keeping a slow and controlled pace will help build strength and prevent injury throughout the exercise.
Use lighter weight: The back extension exercise is a complex movement to get used to. For your safety start off with a zero-light weight and master the form before you increase the weight.
Do not over/hyperextend at the top: When using a back extension machine, it's important to not overextend at the top of the exercise. Hyperextension of the lower back can cause a world of pain and long recovery time.
Do not lock your knees: Keep a slight bend in your knees when completing back extensions. Leaving your knees fully straight and locked will take the stress off your lower back and onto your knees, likely causing pain.
Back Extension Bench:
If you do not have access to a lower back machine, using a bench is a great alternative. Similar to the back extension machine, the back extension you can angle yourself to hinge at hip level.
The angle you choose is up to you, and finding the correct foothold can be difficult to start.
Reverse Hyperextension Machine:
A reverse hyperextension machine is a piece of gym equipment that allows you to complete hyperextensions while laying face down on a padded bench. The machine typically offers adjustable resistance levels and footrests to assist you in the exercise. If you do not have access to a machine, don't sweat it, you can still complete reverse hyperextension at home.
Build A Back Of Steel
The back extension exercise is effective in building lower back strength. However, if you do not have access to a back extension machine or back extension bench, it's difficult to complete the exercise. That is one of many reasons why I designed the Back of Steel Lower Back Strengthening Program.
Back of Steel will give you access to many beneficial at-home bodyweight exercises designed to prevent future lower back pain. If you are tired of back flare-ups, spasms, and pain, Back Of Steel could be the perfect fit for you!
Back of Steel - Lower Back Strengthening Program
Back Of Steel is a supplemental workout program to improve strength and endurance in specific areas of the body to keep you free from lower back pain.
Back Of Steel is a 15-minute-per-day, 3-day-per-week program that is perfect for anyone trying to increase their low back durability.
Back Of Steel can be done independently or as a supplement to your current activity routine.
Find Pain Relief
Strengthening the lower back is a great way to prevent injury. If you are looking to relieve pain and tightness through muscle massage, you need a proper tool that will get into those hard-to-reach places.
The QL Claw is designed specifically for muscle release through tissue massage. Check out our Testimonial page and hear from satisfied athletes, therapists, and trainers on how the QL Claw has helped them.
Now that you've read about back extension, check out our pages on chest and back workout and back workouts at home!
Sources:
[1] Donnelly, Joseph M. Travell, Simons & Simons Myofascial Pain and Dysfunction: the Trigger Point Manual. 3rd ed., Wolters Kluwer Health, 2019.