Back Extensor Strengthening

• By Lynn_Smit
• Posted October 28, 2008 at 6:02 am
• Report post

Hello Sara
I do back extension exercises in the gym for my back on the apparatus that is called "back extension bench". I have done this with my clients that I do osteo training with. There is a improvement in their back extensor muscles' strength and no more lower back pain on those without osteo. The other exercise that you can do to strengthen those muscles, especially the new client to exercises, is the "floor swimming", as well as a Pilates exercise call "breaststroke prep".
I had success full results myself and with my clients.
If you are not in contact with a qualified Personal Trainer, seek out a therapist that works with osteo/or back problems.
Sunshine greetings to all from a sunny and hot South Africa.
lynn
Bodyfitness Personal Trainer and Pilates for Seniors

• Reply

• By SaraMeeks
• Posted October 28, 2008 at 7:13 am
• Report post

Good for you and thanks for responding. Anyway you could explain what a "back extension bench" is? The only back machine I know of targets the lower back, not the upper back where it is more needed, most people I've observed do it incorrectly and one has to get into a lot of flexion to begin the exercise.
Yes, both of the Pilates exercises you mentioned are good for back strengthening. There are many exercises for back strengthening in Pilates and Yoga, and also in my program.
It's been my experience that people find them hard and don't want to do them very much. I think more emphasis needs to be placed on back, and also hip abductor and extensor, strengthening.

• Reply

• By JenBBB
• Posted October 28, 2008 at 10:01 am
• Report post

I'm just back from an hour-long visit to a Physical Therapist who is on the staff at my regional hospital. My endocrinologist wrote out a prescription for me, and my insurance paid for it (because I had met my deductible).
It was excellent. There was a 10 minute warm up, followed by a variety of exercises with bars, bands, weights and lying down. His exercises covered leg, hip and upper body strength, and posture, and ended with stretches.
I'm keen to continue them at home, or my gym, on a regular basis. It's good to have a personalized program. My osteoporosis is moderate to severe and I was concerned about not only doing the correct exercises, but also not breaking any bones in the process!
He was so helpful and enthusiastic, and has given me his e-mail in case I have questions, and he will be e-mailing me further exercises.

• Reply

• By francaise
• Posted October 28, 2008 at 10:27 am
• Report post

Are there any at home exercises that I can do at home to strengthen the back extensor muscles? I have osteo. of the spine, but also have a problem with my sacrum separating from my pelvic, so am rather afraid to try anything that could cause more problems. I have just been diagnosed with osteo. and have received the Reclast infusion 2-1/2 weeks ago.

• Reply

• By SaraMeeks
• Posted October 28, 2008 at 10:31 am
• Report post

Francaise:
If you contact me privately, I can send you some basic exercises. However, it would be better for you to get a prescription from your doctor and see a therapist, trained in osteoporosis management, for a personalized program. I also do telephone consults--details on the Consumer Info page of my website www.sarameekspt.com

• Reply

• By SaraMeeks
• Posted October 28, 2008 at 10:33 am
• Report post

To JenBBB:
As long as he didn't give you any spinal flexion exercises (forward bending, twists, or sidebends,) you most likely have a safe program. Sounds as though you've been given enough to do, too!

• Reply

• By zeta
• Posted October 29, 2008 at 1:33 pm
• Report post

hello lynn, I have chronic low back pain and there is no way I could do the 2 exercises you mention here, tho i'm glad they work for some. my spinal T scores are in osteopenia range, but i am disabled and use a walker due to arthritis. however i must say i did try these exercises before i was disabled and they only made my back pain worse. i have had an MRI to rule out dics problems and so on. i'm wondering if any of you folks have suggestions for other exercises that might help relieve back pain that would not be so challenging for a disabled person?? i had 12 PT sessions which emphasized 'core' strengthening and i am doing those exercises everyday w/o improvement. most of the suggestions i read here are for folks who are healthy except for osteo. thanks zeta

• Reply

• By SaraMeeks
• Posted October 29, 2008 at 9:55 pm
• Report post

Zeta:
Please contact me privately sara@sarameekspt.com We can discuss your situation further.

• Reply

Add to the discussion