Back extension exercises to grab the best benefits instantly

Back extension exercises are an impeccable way of working out the lower back muscles which help in maintaining a good posture. The exercise is also vital for those who suffer from lower back muscle pain regularly. When you perform these exercises timely, you can gain immense benefits in no time. 

Let us dive into the crux of back extension exercise for more! 

What is the back extension exercise?

Also known as the Romanian chair, this exercise is designed to work out the lower back muscles. To perform this exercise, you need a back extension machine at home that can help bring instant results. This workout is also good for abdominals. As a result, you can prevent any injury on your back muscles and improve your fitness. 

How to perform back extension exercises?

To perform the back extension exercise the machine is vital. Make sure you adhere to the instructions provided in this article to avoid any complications while working out.

How to do it- Brace the abs while holding the arms folded and maintaining the body in a horizontal position. Your ankles should be anchored well during the exercise. Now, try to gradually bend at your waist at 90 degrees to the lower body. Make sure you do not arc your lower back and squeeze your glutei at the top. 

Extend to the start position and stretch upward just slightly so that the back is hyperextension. Avoid arching your lower back and squeeze your glutei at the top. Try three sets of five repetitions- more or less depending on the condition and strength of your back and ab muscles. This is how you have to perform the workout on your back extension machine.

Tips to remember while working out on back extension machine

Many people have noticed that even after they follow every instruction carefully for the exercise, they are unable to work out correctly. This happens because people make a few intricate mistakes that make the entire exercise go wrong for them. If you want to avoid making mistakes on the back extension machine, here is how you can do so. 

  1. To avoid any injuries, make sure that you adjust you’re your feet under the pads carefully. 
  2. A good fit is vital for you to start the bend at the hips. So, pay attention to that. 
  3. Your lower body must be positioned across the large pad. 
  4. Make sure that your body is at a distance so that you can flex your upper body at the right angles. 
  5. Your arms should stay crossed beneath your chest. 

How to perform lower back extension exercise?

The lower back extension exercise is perfect for all those who want to get rid of their back pain in an instant. Performing this exercise regularly can bring some additional benefits that will enable you to improvise your health. Perform this exercise at least 2 to 3 times per week for best results. In case your back pain does not wither away, seek medical help immediately. 

How to do it- Lie down on the ground with your stomach facing the floor. Keep your arms on the sides. Legs should be extended. This is the start position. Gradually, lift yourself using your torso and extend as far as you can. Make sure you feel comfortable while doing this. Your buttocks should be tightened. Your focus should be working out the lower back. Now, slowly lower yourself back on the floor. Keep breathing. Repeat these 2 to 3 times for the best lower back extension exercise. 

How to perform stability ball back extension exercise?

Another incredible exercise to perform for your lower back, stability ball back extension is all that you need. This exercise is designed to work out your lower back, upper back and even abs. Once you master this workout, you can move ahead with other advanced variations as well. Let’s take a look! 

How to do it- Position yourself by putting the ball on an open area. At this point, kneel by facing the bowl. Now, lean forward so that your midsection rests on the ball. Now, place your hands behind your head and raise your torso from the waist. Once you do that, return to your start position. Perform this stability ball back extension exercise regularly. 

Frequently Asked Questions 

1. Is this exercise effective?

Yes. The back extension is very effective provided you follow the instructions as assigned to you.

2. What to do if my back pain is not going?

Please visit the doctor immediately or get yourself medically tested to avoid any complications. 

3. How many times should I perform these exercises?

You can perform these exercises at least 2 to 3 times a week. Two to three reps are sufficient. 

Relative Article- Back Exercises for Women


These back extension exercises are the ultimate way to take your lower back muscles game to the next level. Do not miss out on this