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Back Extension Exercises


About this topic


Back extension exercises focus on making your back muscles stronger and more flexible. Back extension exercises focus on the long muscles along your spine and other muscles in your back. Back extension exercises can help with problems such as bulging discs and back pain. Based on your back problem, these exercises may make some people worse. ‚  

General


Before starting with a program, ask your doctor if you are healthy enough to do these exercises. Your doctor may have you work with a trainer or physical therapist to make a safe exercise program to meet your needs. ‚  
Strengthening Exercises ‚  
Strengthening exercises keep your muscles firm and strong. Start by doing each of these exercises 3 to 5 times. Slowly, work up to doing each exercise 10 times. Hold each exercise for 3 to 5 seconds. Do all exercises slowly. ‚  
  • Standing back bends ¢ ˆ ’ Stand with feet slightly apart. Put your hands on your hips. Lean back and look towards the ceiling until you feel a stretch. For a disc problem, you can do this exercise without holding it for 10 times in a row.
  • Hip lifts ¢ ˆ ’ Lie on your back with your knees bent and feet flat on the floor. Tighten your stomach muscles and lift your buttocks off the floor. Relax.
  • Elbow prop on stomach ¢ ˆ ’ Lie on your stomach, resting on your lower arms. Rise up on your elbows as high as you are able. Keep your hips on the floor. Then, lower your back and shoulders down.
  • Prone press-ups ¢ ˆ ’ Lie on your stomach with your arms bent and your hands near your shoulders. Raise your upper body by straightening your arms. Keep your hips on the floor. Then, lower back to the ground.
  • Leg lifts on stomach ¢ ˆ ’ Lie on your stomach. Keeping the knee straight, lift one leg towards the ceiling. Then, lower back to the ground. Repeat with the other leg.
  • Upper body lifts on stomach ¢ ˆ ’ Lie on your stomach. Extend your arms over your head so your elbows are by your ears. Keep your head aligned with your back and lift your upper body off the floor. Then, lower back to the ground. If this is too hard, start by lifting one arm at a time off the ground. Hold the arm up for 3 to 5 seconds. Then, lower back to the ground.
  • Alternate opposite arm and leg lifts on stomach ¢ ˆ ’ Lie on your stomach. Extend your arms over your head so your elbows are by your ears. Keep your head aligned with your back and lift one arm and the opposite leg at the same time. Then, return to the start position. Repeat with the other arm and leg.
  • Arm and leg lifts on stomach sometimes called Superman exercises ¢ ˆ ’ Lie on your stomach. Extend your arms over your head so your elbows are by your ears. Lift your upper body and legs up off the floor at the same time. Lower to the ground. This is a very difficult exercise. It may take some time doing the other exercises before you are strong enough to do this one.
  • Exercises on all fours ¢ ˆ ’ Start on your hands and knees. With all of these exercises, keep your back as level as possible. If you are having trouble with this, you may want to put a small object on your back, such as a book. If it falls off, you are not keeping your back level enough during the exercise.
    • Lift one arm up to shoulder level. Lower it back down. Now, lift up the other arm.
    • Lift one leg up and kick it straight out until it is in line with your back and hold. Lower it back down. Now, lift up the other leg and hold 3 to 5 seconds. Alternate legs.
    • Lift one arm and the OPPOSITE leg up at the same time and hold. Lower them back down. Now, lift up the other arm and OPPOSITE leg and hold. Repeat. This is not an easy exercise. It may take time to be able to do this.


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What will the results be?


  • Better strength and flexibility
  • Less back pain
  • Less back numbness, tingling, and spasms
  • Walking and other activities may be easier

Helpful tips


  • Stay active and work out to keep your muscles strong and flexible.
  • Keep a healthy weight to avoid putting too much stress on your spine. Eat a healthy diet to keep your muscles healthy.
  • Be sure you do not hold your breath when exercising. This can raise your blood pressure. If you tend to hold your breath, try counting out loud when exercising. If any exercise bothers you, stop right away.
  • Try walking or cycling at an easy pace for a few minutes to warm up your muscles. Do this again after exercising.
  • Exercise may be slightly uncomfortable, but you should not have sharp pains. If you do get sharp pains, stop what you are doing. If the sharp pains continue, call your doctor.

Where can I learn more?


American Academy of Orthopaedic Surgeons ‚  
http://orthoinfo.aaos.org/topic.cfm?topic=A00666 ‚  

Consumer Information Use and Disclaimer


This information is not specific medical advice and does not replace information you receive from your health care provider. This is only a brief summary of general information. It does NOT include all information about conditions, illnesses, injuries, tests, procedures, treatments, therapies, discharge instructions or life-style choices that may apply to you. You must talk with your health care provider for complete information about your health and treatment options. This information should not be used to decide whether or not to accept your health care providers advice, instructions or recommendations. Only your health care provider has the knowledge and training to provide advice that is right for you. ‚  

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