How to Correctly Perfom Back Extensions Without Back Pain

I absolutely love back extensions — do you?

But here's the thing… they have to be done correctly to unlock all the incredible benefits for your deep core, back, posture, and entire body. If you're ready to level up your back extensions and strengthen from the inside out, my latest YouTube video walks you through a powerful progression of back extension exercises that will help you create more space through your spine, build true core strength, and activate your fascia with your breath, all without back pain.

This isn’t about “how high” you can lift — it’s about how you move and lengthen through the body. You’ll learn how to support your spine by engaging your deep core and fascial system, so every movement becomes more efficient and connected.

🧘‍♀️ Back Extension Progression for a Stronger, Healthier Spine

These movements target your posterior chain, spinal alignment, and core stability — all while teaching your body how to move more intelligently.

1. Swan Prep
A foundational starting point for everyone.
Lie flat on your stomach with your palms flat on the floor just in front of your shoulders. This gently aligns your spine and begins to wake up your back and core for movement. Think of this as creating length and space through your body — not just lifting.

2. Back Extensions with a Foam Roller
Now we’re building on Swan Prep by adding a foam roller.
As you lift into the back extension, keep your shoulders relaxed and reach long through the legs. This is where we really start engaging the deep core. Focus less on your arms and legs, and more on initiating the movement from your core and fascia. It’s a subtle shift that changes everything!

3. Standing Back Extensions with an Exercise Band
This variation is a game-changer — especially if you’re tight in your hips or struggling to activate your mid-back.
It’s also one of my go-to's for pregnant clients! Stand with an exercise band anchored in front of you. As you pull your arms back and lift tall into the extension, think of this as a core exercise — not just a back one. Let your deep core guide your movement from the inside out.

🌟 Counterbalancing with Arch & Round
After back extension work, I love flowing into a gentle arch and round movement. This not only stretches your spine but also helps deepen your deep core and pelvic floor connection. Done correctly, you’ll feel a sweet release through your mid-back and a deeper connection to your core.

🌟 Why Back Extensions Belong in Your Routine

These powerful (but gentle!) movements can completely shift how your body feels and functions:

• Enhanced Spinal Mobility – Improve flexibility and range of motion.
• Improved Posture – Strengthen your back and stand taller with ease.
• Core Stability – Build deep, supportive strength where it matters most.
• Injury Prevention – A strong posterior chain is key to preventing back pain and injury.

📝 Tips for Effective Practice

• Slow & Controlled: It’s not about speed — slow it down to get more out of every rep.
• Breathe With Intention: Let your breath guide your movement and support your core.
• Listen to Your Body: If something feels off, modify or skip it — always honor your body’s needs.

By following this progression, you can build a solid foundation for back strength and overall well-being. Remember, consistency is key to seeing improvements.​

Want to take your training further?

• Learn More About Core Rehab – Heal, reconnect, and restore your core + pelvic floor postpartum
• Ready to make effectively train your clients and get results? Learn more about my Instructor Training Program.