How to Strengthen Lower-Back Muscles

Video Transcript

"Hi, I'm Les Whitley, here today to talk to you about strengthening muscles of the lower back. One of the pieces of equipment that we use is the hyper-extension bench or 45 degree angle back extension machine. Similar set-up on most designs, you want to adjust to make sure that your hips are further forward when you're in auto machine to allow good range of motion in flexion of the trunk of your upper body. Begin by getting into the machine using the handles to hold on to for support. Extending your body so your hips are resting on the pads, arms can either reach down in front of the body or cross the chest, depending on what's more comfortable for you. Begin by slowly lowering your body down to roughly a 90 degree angle and extending your body back up to a straight line position, emphasizing a nice tight squeeze at the muscles of the lower back. Control the motion slowly as you lower down and again tightening the muscles as you come up. We straighten the muscles, emphasize good control of the motion to minimize the chance of injury. Shooting for anywhere from ten up to fifteen repetitions, maybe multiple sets, two to three to begin. Ideally, easing your way into it as that muscle becomes stronger, you will notice you'd be able to go for longer, may begin to add resistance as you progress. Control the motion slowly beginning especially getting the feel of the range of motion, you will experience a little bit of tightness, maybe a little bit of soreness as you get into it. Don't get too aggressive especially in the beginning to minimize the chance and impact of injury."