Seated Back Extension

Lower BackChair

Accessible drill to gently strengthen the spinal erectors and improve posture control. Performing it seated on a chair provides stability and reduces spinal axial load.

How to do it

1Sit on the edge of a chair with feet flat on the floor, hip-width apart, and back straight.

2Place your hands on your thighs or cross them over your chest, keeping shoulders down.

3Hinge your straight torso slightly forward from the hips.

4Engage your back muscles to return upright and gently extend through your thoracic spine.

5Pause at the top, then repeat.

Common mistakes

Rounding your lower back during the forward hinge, which removes work from the erectors.

Hyperextending your lumbar spine at the top instead of achieving a moderate thoracic extension.

Lifting your feet off the floor or relying on momentum and jerking.

Breathing

Inhale as you lean forward, and exhale as you extend back to an upright position.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.