Back Extension Exercises to Strengthen Your Back

Do you feel back pain every now and then? If yes, then you are not alone. Back pain is a common complaint of people of this generation. The hours you spend sitting (in not-so-correct posture) on a chair while working at the computer and your sedentary lifestyle can subject your back to a lot of discomfort and distress. But the good thing is that you can prevent this pain from aggravating by practising some exercises. Performing these exercises can help strengthen your back and provide you relief from the constant pain.

5 Hyperextension Exercises You Can Try at Home

Back extension exercises can provide you relief from back pain. You can practise them along with crunches to build a balanced, solid midsection. Here are some top 5 exercises that you can try at home:

1. Cat and Cow Stretch

This simple stretch can be performed as a warm-up exercise. This exercise can improve your balance and posture. This exercise will also help calm your mind.

How to Perform

• Get down on all fours on a yoga mat aligning your wrists underneath your shoulders and your knees underneath your hips. You will be in a tabletop position.
• Breathe in and tuck your toes. Then arch your spine and lift your toes for a cow pose.
• For cat pose, untuck your toes and round your spine.
• Next, drop your head and keep your abdominal muscles tight and drawn in. Your navel should be drawn toward your spine.
• Return to normal position.

2. Swimming Pose Exercise

This exercise can help stretch your back and lower the back pain. This is a great workout for lower back, butt, and core.

How to Perform

• Lie down on your stomach on a yoga mat keeping your legs straight and together.
• Stretch your arms straight overhead and ensure that your abs are tight.
• Next, stretch your arms and legs as far away as possible in opposite directions so that they come up off the floor.
• Also, elongate your spine for your head to rise off the floor.
• Move your left arm and right leg up and down and pulse for a few seconds.
• Then move your right arm and left leg up and down and pulse.
• Breathe in for a total of 5 seconds. Similarly, breathe out for the same duration.

3. Pilates Dart Exercise

This exercise is often recommended to those who experience back pain. Performing this exercise helps strengthen the muscles of the lower and upper back. The trapezius and latissimus dorsi back muscles are put to use in the dart workout which stretches and pulls open the front of the rib cage.

How to Perform

• Lie on your stomach on a yoga mat and straighten your legs.
• Keep your arms by your side.
• Inhale and raise your abdominal muscles up.
• Exhale while keeping your abdominal muscles pulled in. Make sure your upper body is not on the ground – it should be slightly off the mat.
• Your glutes and legs (thighs) should provide stability to your lower body.
• Bring your arms behind you while sliding your shoulder blades and keeping your gaze pinned downwards.
• Inhale and hold for a few seconds.
• Exhale and lower your body to the mat.
• Repeat the exercise three times.

4. Superman Stretch

The superman stretch involves raising the arms and legs simultaneously. This challenging stretch can benefit the back tremendously.

How to Perform

• Lie down on the mat on your belly. Extend your legs behind you.
• Straighten out your arms in front of you. Relax your neck and make sure it is aligned to your spine. Keep your gaze onto the mat.
• Engage your glutes and core.
• Lift your arms a few inches away from the floor, raising your chest up. In unison, raise your legs a few inches away from the floor. Hold for 5 seconds.
• Next, lower both your arms and legs onto the floor.
• Repeat the action. Subsequently, try and hold the pose for a longer time.
• You can also try to raise the arms and legs a little higher but remember not to force it.

5. Planks

Planks can strengthen your abdomen and wrists, and build up your arms. Here is how you can perform planks.

How to Perform

• Start in the plank position on a yoga mat.
• Align your wrists underneath your shoulders.
• Extend your legs straight behind, grounding the toes.
• Stretch your heels back and secure the legs.
• Raise your kneecaps and push the front of your thighs upwards.
• Tilt your tailbone back.
• Next, push your hands into the mat to straighten your arms.
• Feel your breath expand into your chest as you engage the lower abdominals.
• Hold for several counts of breath before returning to the usual position.

Tips to Keep in Mind While Performing Back Extension Exercises

Some tips that you should keep in mind while performing back extension exercises are:

• Exhale while raising your arms and legs. Inhale while lowering them.
• Make sure you follow every step properly. Be patient and take your time to get comfortable with the moves.

A Word of Caution

It is important to be cautious while performing these exercises.

• In case your back feels sore after performing lower back extension exercise, get in touch with a doctor immediately.
• People with a herniated disc must avoid doing these exercises for it may heighten intervertebral pressure.
• Individuals with sensitive spinal nerves must refrain from performing reverse hyperextension exercise.

Back pain is a common issue. Most people experience it at some point or the other in their lifetime. Give your back a chance to develop stronger by taking on back extension exercises.

Also Read:

Yoga or Gym: Which is Better?
Simple Morning Exercises That Will Make You Feel Great All Day
Health Benefits of Climbing Stairs