Therapeutic approaches to back rehabilitation over the past 30 years have focused primarily on passive care (rest, non-use of the back muscles) for symptom relief, despite a lack of scientific use to support their efficacy. Now, some rehabilitation programs are looking back and going forward with progressive resistance exercise to strengthen the lower back and restore normal musculoskeletal function. Research has shown that lumbar extension exercises using progressive resistance significantly increase strength and decrease pain in chronic low-back pain patients. If you suffer from lower back pain, consult you doctor before attempting the following exercises.

Back Extension: Lying On Floor
Lie facedown on the floor with a cushion or large pillow placed under your hips and legs for support. Keep your arms at your sides. Begin the exercise by exhaling as you lift your upper body and raise your head, shoulders and chest as a single unit until they are a comfortable distance from the floor (about several inches). Pause for about 5 seconds and inhale as you return to the starting position. Perform 10 to 15 repetitions and complete several sets, resting between each as needed.

In the initial stages of this exercise, to help you maintain proper form, your feet, knees and hips should remain in contact with the floor at all times. As your skill and conditioning increase, you can extend your hands in front of you as you lift, to increase the difficulty. From there, you can progress to raising your opposite arm and leg together or both arms and legs at the same time for a greater challenge.

Back Extension: On a Machine (some call the machine a Roman Chair)
You'll need a back extension, Roman chair or ham/glute machine to perform this exercise. Begin by hooking your feet (with your toes pointed toward the floor) between the padded rollers at the rear of the unit. This will keep your lower body firmly anchored during the exercise. Adjust the padded seat so that your hips rest at the edge of the pad. You should be able to bend at the waist. Your knees should be slightly bent.

Now, bend at the waist until your torso forms a straight line aimed toward the floor. Squeeze your shoulder blades together and cross your arms in front of your chest. Exhale as you lift your upper body by pivoting at the hip so that your torso is raised slightly beyond parallel to the floor. Lift only as far as is comfortable (do not hyperextend your back); do not lift to the point of pain. Pause for a moment and then inhale as you return to the starting position. Perform 10 to 15 reps, pausing as needed between sets. Try to complete 2 to 3 sets.

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written by WillD, August 31, 2007

I wake up every morning with back pain. I started a exercise where I lay on my bed with my upper torso hanging over the side, around the belly button. Then I put my hands behind my head and come up. This sounds similar, any down side to what I am doing.