Do you experience back pain often? If so, you’re not alone – back pain is one of the most common issues people face. Back pain is the number one cause of disability worldwide.
While there are many different causes of back pain, stretching and working out the muscles in your back can help prevent and alleviate back pain.
This blog post will discuss seven different back extension stretches and workouts that you can do at home to help improve your back health!
Below is my list of the best back extensions you can do, giving you all the needed information on the proper form of each exercise.
- Prisoner hyperextension
- weighted hyperextension-workout
- Twisted Hyperextension
- Back extension on the floor
- Switch Superman
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Prisoner hyperextension is a back extension exercise that primarily works the erector spinal muscles. This movement also activates the glutes and hamstrings to a lesser extent.
Typically this workout is done on a roman chair, however, you can also perform a modified version on the floor as shown below that will still target the lumbar spine.
How to do it
- Start by lying on your stomach with your hands behind your head and your feet together
- Keep your back straight, and slowly raise your torso and legs off the ground extending as far as you can.
- Hold the contraction for a second and then slowly lower back to the starting position.
- Do this in three sets of 20 reps.
Weighted back extensions are a great way to work on your back and also add additional weight to the movement for more intensity.
This extension alternative targets the lower back, as well as the entire posterior chain. The benefits of back extensions are many and can include increased flexibility in the lower back, improved posture, and relief from back pain.
The muscles worked during weighted hyperextension include the upper back, the glutes, and the hamstrings. These will directly impact your posture and help when it comes to life’s big lifts.
To do this exercise, you will need a back extension bench or roman chair and some dumbbells.
- Start by positioning yourself face down on the bench with your feet firmly planted on the ground.
- Place your hands behind your head and hold the dumbbells in place. Slowly raise your upper body off the bench until your back is fully extended.
- Keeping your back flat, raise your torso.
- Return to the starting position and repeat for reps.
Pro tip: You can also use a barbell in place of dumbbells for this exercise. Simply hold the barbell behind your head with an overhand grip and follow the same instructions as above.
Twisted Hyperextension is a back extension stretch for people who are looking to improve their mobility and flexibility, as well as an excellent back extension exercise that targets the muscles along your spine, as well as your glutes and hamstrings.
This exercise is also a great way to improve your mobility and flexibility.
To do this exercise:
- Start by lying on your back on an elevated surface with your feet hanging off the edge.
- Place your hands behind your head and press down on
- the surface to raise your torso and legs into the air.
- From here, twist your torso to one side while keeping your legs straight. Return to the starting position and repeat on the other side.
- Continue for desired reps.
Source: Nikki’s Haven
Back extensions are a great way to start strengthening your back muscles. It is easy to do and requires zero equipment, and is great for people who aren’t regular gymgoers.
Doing this is a very easy all you need is an open space
Here’s how to do it:
- Lie on your stomach with your legs straight and your arms by your sides.
- Slowly raise your head and shoulders off the floor, keeping your back flat.
- Hold for a count of five, then lower back down.
- Repeat ten times.
This is a back extension with a Superman twist that will really work your lower back. This exercise primarily works out the erector spine muscle, however, it also has some benefits for muscles surrounding the spine as well.
This workout is fantastic for preventing injuries to the back and also helps your spine health tremendously.
How to do it:
- Lie flat on your stomach with your arms extended in front of you.
- Raise your legs, chest, and arms off the floor at the same time then hold for two seconds.
- Return to starting position and repeat.
Bridges are a back extension exercise that primarily works the posterior deltoid, trapezius, and latissimus dorsi muscles in your back.
The benefits of bridges include increased back strength and stability, improved posture, and reduced risk of back injury. Bridges are back extensions that can be done at home with no equipment.
To do a bridge:
- Lie flat on your back with feet flat on the ground and shoulder-width apart, legs bent to 90 degrees.
- Drive your heels into the ground, and lift your torso and upper legs into the air, extending your hips forward until your upper thighs and torso are in line with each other.
- Squeeze your glutes at the top of the lift.
- Hold for two seconds, then slowly lower your back and legs to the starting position.
- Do three sets of 12 repetitions.
Source: Men’s health
Seals are back extensions that primarily works the posterior deltoid, trapezius, and latissimus dorsi muscles in your back.
The benefits of seals include increased back strength and stability, improved posture, and reduced risk of back injury. Seals can be done at home with no equipment. Or you can do these exercises on a lifted bench with a barbell underneath the lifted bench. The principal movements of the site remain the same.
To do a Seal stretch:
- Lie on your stomach
- Slowly raise your chest from off the ground while keeping your legs about a foot apart.
- While keeping your hips pressed to the floor, lower your chest back onto the ground.
- Repeat this 5 times in sets of 20
Source: Planet fitness
Back extensions involve stretching the back musculature and spine beyond their normal range of motion. Performing this movement strengthens the back muscles and helps improve posture.
There are a variety of back extension exercises that can be done to help alleviate back pain. Some of these exercises include the latissimus dorsi, trapezius, posterior deltoid, and the teres major and minor. There are also a number of back extension alternatives that can be done to help prevent back pain.
Back extensions don’t just work out the back, many of the back extensions work abs, chest, and arms along with helping main muscle groups like psoas major. In turn, these other muscles help the overall body giving you better lumbar strength and lower back strength.
For example, the workout listed below was the 5th workout we recommended. The reason it is on this list is that it is a hyperextension exercise that helps with muscular endurance that triggers not only the back but the legs and arms in the same exercise.
-The Superman: This exercise is great for working on your lower back muscles. To do this exercise, lie face down on the ground with your arms extended in front of you. Slowly raise your upper body and legs off the ground and hold for a few seconds. Repeat this exercise a few times.
Below is the list of our recommended back extension alternative machines that you can purchase for at-home use. These exercise machines range in both price and quality, however, they will all give you great exercise!
If you’re looking for a way to stretch and work out your back, back extension machines are a great option. Here are the five best back extension machines on the market:
The Xmark Commercial 45 Degree Hyperextension Roman Chair is a great choice for people who are looking for a durable and sturdy home gym equipment.
The Xmark commercial 45-degree hyperextension roman chair that can be found online and in many stores that sell fitness equipment.
It typically costs around $100-$200. This particular machine has a weight capacity of 400 pounds and comes with padded leg rollers for comfort.
This is a goldilocks pick, not too expensive but also is high quality and will get the job done.
The Valor Fitness BE-11 Smith Machine is another great option that comes with adjustable safety spotters.
The Valor Fitness BE-11 Smith Machine has a retail price of $799.99. This particular back extension machine is a weight capacity rated for 500 lbs.
It has an extra-low starting point allowing individuals of all sizes to use it with ease and comfort. Additionally, it features adjustable back pads and thigh rollers for added support during your workout.
Here are some back extension exercises you can do with the Valor Fitness BE-11 Smith Machine:
Try the Seated Back Extension with the Valor: Sit on the machine with your back against the padded support and your feet hooked under the footpads provided. Extend your back by contracting the muscles in your lower back and glutes until your torso is perpendicular to your legs
The Stamina Inline Traction Control System is a good choice for people who want to be able to use their own body’s additional weight as resistance.
The Stamina inline traction control system is an excellent way to help relieve back pain. The system comes with a door attachment and two handles. You can use the door attachment for doorway stretches or the handles for other exercises.
The system provides three levels of resistance, so you can customize your workout according to your needs.
One great thing about the Stamina inline traction control system is that it is very affordable. The cost of the system is only $39.99 plus shipping and handling. This makes it a great option for people who are looking for an affordable way to relieve back pain.
If you are looking for an inexpensive back extension stretch or workout, the Stamina inline traction control system is a great option.
The BodySolid Powerline PPR200X Plate Loaded Row Machine is a good choice for people who want to be able to use added weight plates as resistance.
The BodySolid Powerline PPR200X is a great back extension machine that can help you with back pain. This machine is very versatile and can be used for a variety of back exercises.
The PPR200X has a weight capacity of 200 pounds, making it perfect for people who are looking to build their back muscles. Additionally, the machine comes with a lat pulldown attachment, which makes it even more versatile.
The BodySolid Powerline PPR200X is a great value at $499.99.
If you’re looking for an all-in-one back extension machine, the BodySolid Powerline PPR200X is a great option. It’s versatile, durable, and relatively affordable at $499
The Ironmaster Super Bench Adjustable Decline Ab Bench is a good choice for people who want an adjustable back extension bench.
The Ironmaster Super Bench Adjustable decline ab bench is a great back extension stretch and workout for back pain. It costs around $200. You can use it to target muscles such as latissimus dorsi, trapezius, posterior deltoid, and the teres major and minor.
This machine itself is adjustable so you can find the perfect angle and range of motion for your back. It also has a decline option which allows you to put more focus on your lower back muscles.
If you are looking for a back extension machine that is affordable and effective, then the Ironmaster Super Bench Adjustable decline ab bench is a great option for you. It will help you relieve back pain and prevent future injuries.
No matter which back extension machine you choose, you’re sure to get a great workout in and help relieve back pain.
When it comes to back health, there is no better way to treat and build your back. It can be extremely tempting for people to jump into working out without doing the proper research beforehand. However, if they don’t take a moment to come up with a plan of attack, you may be putting both yourself and your back in harm’s way. By taking the time to learn you could be saving yourself from some serious injuries.
The first step to creating a back extension regiment is to fully understand what each exercise will do for you and do the recommended reps. It is important to follow our repetition count so that you don’t push yourself to the point of hurting your back. This isn’t just important for workouts, however, it will directly affect your entire life. A bad back equals a bad day.
Fight the discomfort and work out with confidence. Our recommendations come from having your best interest in mind. So with that being said, let’s take that bad back equals bad days and flip it on its head. By following this list you can turn bad back days into remarkable back days getting you back to living your life without saying ouch.