Should You Stop Doing Back Extension Exercises 

Whether you should stop doing back extension exercises depends on your individual circumstances, fitness goals, and any existing medical conditions. Back extension exercises can offer several benefits, primarily targeting the muscles of the lower back, but there are situations where caution or discontinuation might be necessary. 

Find below some considerations to help you decide whether you should continue or stop doing back extension exercise

Existing medical conditions 

If you have a history of lower back issues, herniated discs, spinal stenosis, or other spinal conditions, it’s essential to consult a medical professional before performing back extension exercises. In some cases, these exercises might exacerbate your condition or lead to discomfort.

Pain or discomfort 

If you experience pain or discomfort during or after performing back extension exercises, it’s advisable to stop immediately. Pain is a signal that something might be wrong, and continuing the exercise could worsen the situation.

Incorrect form 

Proper form is crucial when performing back extension exercises. If you’re unable to maintain a neutral spine alignment or if you’re relying on momentum rather than muscle engagement, you might be putting excessive stress on your spine. Incorrect form can lead to injuries over time.

Alternative exercises 

There are alternative exercises that can target the same muscle groups as back extensions without putting as much stress on the spine. For example, exercises like bird dogs, supermans, or cat-cow stretches can help strengthen the back muscles without the potential risks associated with back extension machines.


If you’re recovering from a lower back injury, it’s best to work with a physical therapist who can guide you through appropriate exercises for your specific condition. They can help you determine whether back extension exercises are suitable and when it’s safe to incorporate them into your routine.

Gradual progression 

If you’re new to back extension exercises, it’s important to start with a conservative approach. Begin with a lower range of motion and minimal resistance, gradually increasing as your body adapts. Rushing into heavy weights or high repetitions can increase the risk of injury.

Professional guidance 

If you’re unsure about whether to continue back extension exercises, it’s beneficial to seek guidance from a certified fitness professional or physical therapist. They can assess your individual needs, evaluate your form, and provide personalized recommendations based on your goals and health status.

To conclude 

If you’re able to perform back extension exercises with proper form, under the guidance of experts, and without discomfort, they can contribute to a well-rounded fitness routine and strengthen the muscles of the lower back.