Comments on: Back Extension Technique

By: Dr.Bombay

Dr.Bombay — Wed, 04 Sep 2013 19:20:58 +0000

“I would think if your lower back is really weak, just making a concerted effort to sit up straight all day may be enough to start working on strengthening your back.”

This is insane. “Trying” to sit straight all day – ie expending concerted effort – is like working out 8 hours in a row. It will hurt more than help. If you have to strain yourself to sit upright, DO NOT! Rehabilitate until sitting up straight is effortless.

By: Vikas

Vikas — Mon, 02 Apr 2012 16:01:39 +0000

HI Lyle,

Many thanks for this very informative article. I was about to ask you a question, but it was answered when you clarified Robert’s doubts.

Bojan, I think Lyle answered you question about flat/rounded back during good mornings when he said lumbar flexion under compressive forces is a big no-no, the case with squats, deadlifts and good mornings.
On the other hand, the forces on spine during back extension are not compressive, so its ok to round one’s back even when using weights(I hope I interpreted it correctly Lyle. :-))

By: Daniel

Daniel — Thu, 01 Mar 2012 00:42:54 +0000

Do you have any links or references for more information about McGill’s research showing that back extensions done on the floor cause spinal hypertension? I’m curious to learn more; I have a personal trainer who strongly believes in the floor back extension and I’d like to have a conversation about this with him. Thanks for this informative article!

By: Bojan

Bojan — Sun, 31 Jul 2011 17:43:57 +0000

Lyle, what are your thoughts on good mornings (the excercise 😀 )? Would you recommend doing them with flat or rounded back? Thanks!

By: Jorge

Jorge — Tue, 26 Apr 2011 05:12:31 +0000

Sir,
Thank you for writing this article. I’ve been doing the low pad-round back extensions the same way you do for a couple of years now. My back is solid, I no longer have back pain and everyone I train feels great after training with back extensions for a month or so. Thanks for the full picture and the science behind it. I can now better explain to people why we train this way and not the old way(high pad-straight back).

For everyone else out there, just do what the article says! You will notice a positive difference.

By: ja_trembl

ja_trembl — Sat, 05 Mar 2011 06:38:31 +0000

I’d just also mention another reason not to get too carried away with tiring out the lower back. You don’t want to be so tired that afterwards and into the next couple days, it’s difficult to sit up straight. You’re really going to be undermining your back health and form if you end up sitting totally hunched over hours on end at a computer or something for the next couple days. In fact, I would think if your lower back is really weak, just making a concerted effort to sit up straight all day may be enough to start working on strengthening your back.

By: lylemcd

lylemcd — Wed, 21 Apr 2010 00:38:18 +0000

Compression + flexion if you round your back. Which is a very bad thing to do.
No.
No.
No.
No.
Depends and I believe I addressed programming in the article itself. Read it again.

By: Robert

Robert — Tue, 20 Apr 2010 15:05:09 +0000

Hmmm….What type of forces are at play in a deadlift then? Or is it actually okay to round one’s back in this type of movement? Well…I can see how the trajectory of the weight is slightly different. In a DL the weight is seemingly pulling one down in an extended/rounded spine position. Whereas in an extension, the weight travels in an arch? But they still seem like a similar movement. And to steal more of your time, might it be better for me to train back extensions for isometric endurance (no rounded back) in order to squat without bending forward? This is all just very interesting to me and I really appreciate your response thus far.

By: lylemcd

lylemcd — Tue, 20 Apr 2010 12:46:51 +0000

Flexion + compression (squat/dl with rounded back) is different than flexion/distraction (bottom of back extension). The first causes a massive posterior force on the nucleus pulposus which can lead to herniation of the disk; the latter does not.

By: Robert

Robert — Mon, 19 Apr 2010 20:54:52 +0000

Hey Lyle, great article, as I have been looking for information specifically on proper back extension technique for a while now and have always been confused as to what muscles should be working during this exercise. I would like some clarification on the rounded back aspect of the movement. I think I understand what you’re saying (but could not be) about the part of the movement where the spine is rounded not being subject to compressive forces (which is dangerous, ie rounded back during a squat). I can see a distinct difference in where the force of the weight is going. But then I wonder why it is always advised that a person not round one’s back during a deadlifting movement? The trajectory of force on the weight of a deadlift seems similar to the bottom position of a hyperextension (weight below you pulling you down and forward). Is the difference the loading parameters? I would like to start training my spinal erectors dynamically as I think this would aid my other lifts, but admittedly have always perhaps mistakenly been afraid to do movements involving back-rounding of any kind. I have a very long torso compared to my legs and have a hard time coming out of the whole on squats without leaning forward. Would really appreciate clarification on my muddled question, haha.