Back and Spine Exercises

Back Extension Exercise

The back extension exercise lifts the chest a little off the floor while lying face down. It strengthens the spinal extensor muscles, which support posture, protect against compression fractures in osteoporosis and help recovery from low back pain.

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What it does

Strong back extensors hold the spine upright and resist forward rounding. Research in osteoporosis supports extensor strengthening for posture and back pain.

It is a regular part of rehab plans for lumbar spondylosis, ankylosing spondylitis and scoliosis, and it features in our lower back pain physiotherapy programmes.

How to do it

Lie face down with a pillow under your hips and arms by your sides.
Tuck your chin slightly and squeeze your shoulder blades together.
Lift your chest a few centimetres off the floor.
Hold 3 to 5 seconds, then lower slowly.
Progress by placing your hands lightly by your temples.

How much

8 to 10 repetitions, 2 sets, once a day.

Common mistakes

Lifting too high and crunching the lower back.
Looking up and straining the neck.

Stop and check with us if

It causes sharp low back pain or leg symptoms.

Medical note

These instructions are general guidance, not a personal prescription. If you have a recent injury or surgery, a diagnosed condition, or symptoms such as numbness, weakness or dizziness, get assessed before starting. Stop and seek advice if pain increases sharply or you feel unwell.

Frequently asked questions

Is this the same as McKenzie extension?

No. McKenzie uses the arms to push up with the back relaxed. This one uses the back muscles to lift.

Is it safe with osteoporosis?

Gentle extension strengthening is recommended. Avoid forward-bending sit-ups.

Related treatments

Back

Ready to feel better?

Book an assessment at our Indirapuram clinic or ask for a home visit. Call +91-9999973681 or send a WhatsApp message and we will confirm your slot.