Back extensions are popular with people looking to target and rehabilitate their lower back. But if you’re in that position or these have been suggested by your trainer, there are a few reasons you should think twice before giving them a place in your exercise regime. 

In this blog we’ll look at some of the anatomical reasons you should think about your approach to low back rehabilitation differently. We refer to the book, Low Back Disorder by internationally recognised low back specialist, Dr Stuart McGill, and we look at an alternative exercise that could work to help improve your low back pain.

First, some anatomy to help us understand the back muscles at play

When we’re talking about the lower back and lumbar region, we often talk about groups of muscles called extensors, flexors and iliopsoas. These attach to the spine via soft tissues or tendons. And if injured or weakened can cause pain in this tendinous lower back area. 

This time though, we’re going to focus on different m...

Do you get low back pain while you walk? It's an essential everyday task and it could be due to some simple posture faults that can be easily corrected. This isn't a magic pill that will correct your pain overnight, it's a slow and steady process that gets your body working correctly and reduces your lower back pain over time.

Some of the key learning points you'll cover in this blog

1. What is poor walking posture/technique?
2. The impact of poor walking on the spine
3. What is better walking posture/technique?
4. The impact of better walking on the spine

What is poor walking posture/technique?

During walking the compressive load on the lumbar spine is approximately 2.5 times your bodyweight, along with very modest shear forces. These forces can slowly wear down your body and eventually you'll experience pain. Over time this pain can come on earlier and earlier and you need to reverse this trend.

What is poor walking posture/technique?

• Slower pace, little to no arm swing and hunche
...

Jacky Farrell, 41, a software consultant, Redfield, Bristol.

Jacky used to work out regularly until she injured her back in 2008. Left in agony, she was unable to move or work for a time, and feared she would never regain her previous fitness level.

But within six months of working with Chris, she was able to exercise regularly and safely. 

The workout sessions were tailored to her needs and Jacky believes she is even stronger now because of it. She credits Chris with helping her to get fit and healthy. 

Most of all, she has had no back pain since she enlisted his help. 

Why did you decide you wanted to work with a personal trainer?

I used to train regularly until I got injured and became completely out of action.

I used to run and do body pump four to five times a week. Then one day, when I was helping somebody to move a cooker, I felt a ripping sensation. I was left unable to get out of bed or work for over a week. I was put on heavy pain killers.

I saw a chiropractor for a f...

Low back pain doesn’t have to be triggered by an event or accident. More often than not it is the result of a build-up or aggregation of actions over a period of time.

The problem is these damaging actions can be pretty mundane things. Normal things you don’t realise are doing you damage. That’s why in this tutorial I want to address some of the everyday causes of low back pain. Because awareness of what you might be doing wrong can actually be half the battle.

Repeated bending of the spine

You drop something and quickly bend down to pick it up. You bend down to talk to or play with young children. You wash up each evening in a sink that’s slightly too low for you.

All of these are actions that might happen every day, but that you perform without really thinking, and often in a rush, giving your body little or no time to prepare for the movement.

Add to this sit ups and crunches that are more deliberate actions but when done wrong can really put strain on the spine and cause low b...

When it comes to injury, your lower back is particularly vulnerable due to the number of moving parts in the area and the amount of weight it has to bear. If you’ve ever experienced lower back pain, you’ll know how debilitating it can be. That’s why protection is the name of the game. By learning more about the way you move and putting the right habits in place, you’ll be able to safeguard the health of your back for a long and active future.

In the above tutorial, I share the top seven things I recommend you start doing immediately to protect your lower back and guard against pain. In summary: 

1. Train movement over muscle 

When you head to the gym for a workout, I’ll bet many of the activities you include in your session are about training your muscles to make them bigger and stronger. Your lower back will be better served if you turn this on its head and start training or practising movements instead. This may not feel like traditional fitness exercise, but it will get your musc...

The niggling lower back twinge or pain is often difficult for many health professionals to not only diagnose, but to also recommend an exercise regime that will help alleviate the pain and get to the root cause of the issue.

These types of back pain issues are sometimes referred to as non specific low back pain, but what does that term actually mean? In order to try and find an answer, the question was posed to Dr Stuart McGill, who has some very interesting views and rejects the “non specific” part of this description.

He says, ”If you have ever been told that you have non specific low back pain, then it is my opinion that there is no such thing, that is, unless you have already undergone a thorough assessment, that has involved provocative testing. By provocative testing, I really mean testing that involves the finding of motions, postures and loads that have actually caused the pain and contribute to make it feel worse. Once a good part of the cause has been identified, that immed...

What is spondylolisthesis?

Spondylolisthesis is a condition of the spine. It occurs when one of the vertebrae
slips out of alignment and rests on the bone, or disc, below it. It usually impacts the
base of the spine, but the issue can occur further up. The condition may be caused
by damage through trauma or fracture, or simply by genetics.

Spondylolisthesis can cause moderate to severe pain and may affect movement or
quality of life. The good news is that the condition is often treatable, and exercise
can help.

Should you exercise with spondylolisthesis?

Suffering with spondylolisthesis shouldn’t have to stop you doing anything you
want to do, as long as you’re taking care. It is not just about the types of exercises
you should or shouldn’t do, it’s about how you go about those exercises and being
mindful of what you’re trying to get out of them.

What should your goal for exercise be?

Before you rush off to do the high intensity workout, it’s important you undertake
some rehabilitation or...

Do you suffer from lower back pain? Or have you in the past? Chances are if it’s the latter you won’t be in a hurry to repeat the experience.

Debilitating and frustrating in equal measure, low back pain can impact your everyday and affect your sleep too, leaving you feeling miserable and exhausted.

The good news is it’s never too late to put in place a few good habits to protect your spine, strengthen the muscles around it and ultimately reduce the chances you’ll pick up a lower back injury.

In the video above you’ll find seven ideas that you can put into place straight away – so what are you waiting for?

Build resilience to prevent injury from everyday movements

You may be conscious about hurting your back when you’re playing a sport or working out, but often you’ll find it’s the ‘normal’ movements like bending to pick up a Lego brick or twisting awkwardly to get into the car, that cause the issues. 

That’s why it’s important to make sure that the types of exercises you’re doing...

People often don’t appreciate how important exercise is for the spine both in terms of building strength and increasing resilience. Incorporating simple stretches and movements into your day is a great habit to get into whether you currently suffer with lower back pain, you have in the past or you just want to protect yourself against future problems.

But the methods I show you in the video above don’t concentrate on the traditional fitness exercises you might normally expect. Instead we’ll look at three ways in which exercise can help to support your spine both now and in the future:

1. Transferable skills
2. Building resilience
3. Activating the glute muscles

Back and spine strengthening exercises

If you suffer from a weakness in your spine, traditional exercise can cause stress to build up, creating pain or discomfort when undertaking certain movements. By instead concentrating on specific exercises that have been designed to support the spine you’ll be able to release this tens...

Exercise for low back pain should be therapeutic rather than for fitness, this stage comes next. As your back becomes painful your body will tighten muscles to protect the spine but this creates a muscle imbalance.

Why does your body create a muscle imbalance?

The quick answer, to protect the spine short term but this creates a long-term problem. The psoas muscle becomes tight because it’s closest to the spine and offers short-term stability to spine. If this tightness stays long term it can put unnecessary stress on the spine and trigger back pain.

If one muscle tightens its opposite muscle relaxes

If your psoas becomes tight your gluteal muscles (buttocks) become relaxed. The goal of exercise is to readdress this balance, it means relaxing the tight muscles (psoas) with stretches and activating the relaxed muscle (gluteals) with exercise.

What stretches loosen the psoas muscle?

The psoas starts each side of your lumbar spine and up to the mid-back and diaphragm. It ends on the ...