Strengthening of the lower back muscle is a must — both to create a strong base for any form of physical activity or sport and to ensure proper posture and avoid lower back pain.
The back extension or hyperextension is a popular bodyweight exercise that uses gravity for resistance and effectively isolates the muscles in the lower back, thereby activating and strengthening them.
“Whether one does deadlifts, squats or any bodyweight exercises or lifts, the lower back muscles engage extensively,” says Yogesh Kumar, a fitness trainer from Delhi. “They bear quite a bit of load and facilitate the range of motion too. In the gym, we often come across people who have a weak lower back or are at the beginner level in the fitness journey. For them the back extension or the hyperextension is an effective workout to strengthen the muscles in the region.”
A 2013 study analysed the effect of back extension exercise over a 10-week period on back muscle strength, endurance and spinal range of motion of young females. Half the participants were made to do back extension exercise for three days a week; others didn’t participate in any type of exercise targeting the back. After 10 weeks, there was a significant increase in the overall back muscle strength and spinal range of motion in the group which did the back extension exercise.
Also called back raises or lower back extension, this exercise provides conditioning to the muscles of the mid- and upper-back region as well. Other than the lower back muscles (the spinal erector muscles that control the forward flexion of the thorax), the exercise extensively engages the core, enhancing core stability and strengthening the gluteal muscles.
Back extension: Injury risks and precautions
“While doing strength training exercises or playing sports, the body receives jerks or shocks,” says Kumar. “These jerks can become detrimental if the lower back muscles are not strong enough, as maximum intensity is felt in that part of the body.”
Back extension is an effective means to reduce injury risks. However, the exercise itself require a cautious approach, including the number of days a week and the reps in the sets, to avoid overstraining the muscles.
It can be done three times a week, says Kumar, advising that two sets of 12-15 counts each are ideal.
“[People should] avoid doing the exercise with weights, especially beginners,” adds Kumar.
Since the range of motion directly targets the muscles of the lower back, doing the exercise with weights can lead to unnecessary loading, which further increases the chances of injury. And one should always complete the full range of motion to get the complete benefit of the workout.
How to do the back extension
- The exercise is performed using a back extension machine, which is of two types: a 45-degree and a 90-degree version. The latter is also called the Roman chair.
- While performing the workout, the pads (which support the thighs) should be adjusted based on the person’s height. The positioning of the pads should be a couple of inches below the hip, allowing the appropriate range of motion.
- Place the thighs on the pads with feet secured and a slight bend in the knee.
- Align the shoulders, spine, hips and knee in a straight line.
- Inhale and exhale. While exhaling, lower down the torso by bending from the waist.
- Return to the starting position while inhaling.
- Repeat the same movement for the required number of repetitions.
Takeaways
- Back extension exercise or hyperextension is an effective workout for strengthening the muscles of the lower back.
- Those who have a weak lower back should stick to doing the exercise with their bodyweight. Adding weights increases injury risks.
- While doing the exercise, it is important that the shoulders, spine, hips and knee all remain in a straight line and the pads should be adjusted a few inches below the hip.
