Incorporating targeted strengthening exercises can help gym-goers overcome back pain and build resiliency. 

Don’t Fear Lumbar Movement—Expose It to Tolerance

One of the biggest myths in strength training is that you should avoid lumbar movement if you have back pain. While excessive or uncontrolled spinal motion under heavy loads can be problematic, the spine is designed to move, and complete rigidity isn’t the answer. Instead of fearing lumbar motion, the goal is to progressively expose your back to controlled stressors, allowing the tissues to adapt and grow stronger.

Strengthening the erector spinae, glutes, and posterior chain through gradual exposure is key to reducing sensitivity and improving durability. Below are three foundational movements that can be programmed initially to help rebuild confidence and capacity in your lower back while improving your ability to handle load.

1. 45-Degree Back Extensions

This exercise is a staple for building lower back endurance and strength while reinforcing proper hip hinging mechanics.

How to Perform:

• Position yourself on a 45-degree hyperextension bench with your feet secured.

• Cross your arms over your chest or hold a weight plate at your chest for added resistance.

• Hinge at the hips, lowering your torso while maintaining a neutral spine.

• Extend back up until your body forms a straight line.

• Perform 3-4 sets of 12-15 reps, gradually increasing load as tolerated.

Why It Works:

• Improves strength endurance of the lumbar extensors.

• Reinforces proper hip extension mechanics without excessive spinal loading.

• Provides a controlled environment to gradually expose the spine to movement.

2. Sorensen Holds 

Sorensen holds are an isometric endurance exercise that strengthens the posterior chain and enhances spinal stability under fatigue.

How to Perform:

• Position yourself on a hyperextension bench or GHD, securing your legs while keeping your torso unsupported.

• Hold your upper body parallel to the ground, maintaining a neutral spine.

• Start with 30-45 seconds per set, progressing to 60 seconds over time adding weight as able.

• Perform 3-5 sets, ensuring quality positioning throughout.

Why It Works:

• Builds endurance in the erector spinae, glutes, and hamstrings.

• Enhances spinal stability and postural control under sustained tension.

• A great assessment tool—research shows lower endurance correlates with increased back pain risk.

3. Reverse Hyper Isometrics

The reverse hyper is a fantastic tool for both rehabilitation and performance, as it allows dynamic or isometric contraction of the posterior chain without spinal compression.

How to Perform:

• Lie face down on a reverse hyper machine with your legs hanging off the edge.

• Engage your glutes and lower back to lift your legs until they are parallel to the floor.

• Hold the top position for 10-20 seconds, gradually increasing hold times.

• Perform 4-5 sets for longer-duration holds or increase repetitions for more dynamic exposure.

Why It Works:

• Provides decompressive loading while strengthening the posterior chain.

• Targets glute and erector strength in a controlled, pain-free range.

• Can be used in both rehab and performance settings to reinforce spinal resilience.

The Big Takeaway: Load It, Don’t Avoid It

Avoiding movement doesn’t solve back pain—it prolongs sensitivity and weakness. Instead, progressively exposing your lumbar spine and erector spinae to controlled movement and load is the key to long-term durability. By incorporating movements like 45-degree extensions, Sorensen holds, and reverse hyper isometrics, you can build a strong, pain-free back that allows you to keep training hard.

If you’ve been struggling with back pain and aren’t sure where to start, working with a performance-based physical therapist can help you develop an individualized plan to return to lifting with confidence. Book an assessment at our clinic, and let’s get you back to training pain-free!