Fitness Training Exercises

Strength Training - Lower Back
Lower Back Machine

Equipment Required:

Lower back machine (Follow manufacturer's instruction for use of machine)

Starting Position:

Select appropriate resistance.
Adjust the foot rest so the knees are at or above hip level.
Sit with buttocks and back resting against the seat pad.
Place feet flat on the foot rest.
Hold the upright handgrip with both hands.
Keep the head in alignment with the spine (chin slightly tucked).

Actions To Execute Exercise:

Slowly press the upper back against the seat pad to lower the back to a fully extended position (avoid hyperextension).
Pause; slowly return to starting position.
Repeat.

Breathing Technique:

Exhale while pushing back; inhale while returning to starting position.
Avoid holding your breath.

What The Exercise Does:

Stretches the lower back (erector spinae, quadratus lumborum).

Variations On This Exercise:

None

Precautions / Contraindications

Do not over arch (hyperextend) the lower back.
Stop if this exercise causes any low back pain.
This exercise may be contraindicated for some individuals with shoulder, neck or back problems, arthritis, high blood pressure or during pregnancy.

Fitness Training Tips:

Use slow and controlled movements.
Start out with light weight and progress gradually.
Stretch the lower back after this exercise.