Lumbar Extensor Strengthening (Back Extensions)

B+

Moderate Evidence

At least one well-designed RCT supports effectiveness

10-15
Reps
1-2
Sets
2-3 times per week
Frequency
4-8 weeks for strength gains
Results In
Beginner
Difficulty
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How to Perform

Lumbar Extensor Strengthening

Beginner: Prone Extensions

  1. Lie face down
  2. Gently lift chest using back muscles
  3. Hold 2-3 seconds, lower slowly
  4. Repeat 10-15 times

Intermediate: Bird-Dog

  1. On hands and knees
  2. Extend opposite arm and leg
  3. Hold 5 seconds, alternate
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Evidence Summary

Isolated lumbar extensor strengthening has been studied in multiple RCTs showing benefits for chronic low back pain. Studies show significant improvements with progressive resistance training.

Evidence Type: Multiple RCTs

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Health Benefits

Reduces chronic low back pain. Improves spinal stability. Increases functional capacity.

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Cosmetic Benefits

Improved back muscle definition. May contribute to appearance of lower back 'dimples' (though primarily genetic).

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How It Works

Progressive resistance training increases strength and endurance of lumbar extensor muscles, which are often atrophied in chronic LBP patients.

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Contraindications & Safety

Acute disc herniation with radiculopathy. Spinal stenosis (may worsen with extension). Spondylolisthesis (consult physician).

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Goals This Helps

muscle-definition pain-relief Posture Correction
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