Sitting all day can wreak havoc on your lower back, but a simple exercise called the 'low back extension' can help reverse the damage. Fitness coach Dan Go shares how to perform this movement correctly to strengthen your spine and prevent pain. Here's a step-by-step guide to executing the low back extension safely and effectively.
- Set the pad at hip height: Place the pad just below your hip bone, not at your waist. This ensures proper alignment.
- Lock your feet into the footplate: Position your heels back and toes pointing forward for stability.
- Start from a dead hang: Let your torso drop straight down, keeping your spine neutral.
- Rise until your body forms a straight line: Stop when your torso is parallel to the floor to avoid hyperextension.
- Squeeze at the top, don't crank: Engage your glutes and core, not your lower back.
Dan emphasizes using controlled reps (8-12 per week) and adjusting if you feel any discomfort. Combined with strength training and mobility work, the low back extension can help rebuild spinal health and alleviate pain from prolonged sitting.
