The best exercise machines for lower back strength will build muscular strength and endurance, encourage good posture, and help prevent lower back pain. Fortunately, these machines and exercises are widely available at gyms, so you can build a resilient and strong back for life.
People have many misconceptions about back exercises and what actually causes back pain. Sadly, in an effort to avoid back pain, many people choose to avoid the best exercises to build back strength, which is actually what will protect the back from pain and dysfunction.
To optimally work the lower back, you’ll want to use some of the best exercise equipment and some bodyweight exercises. Let’s cover these in detail so you can build your back strength the right way.
Misconceptions About Working the Lower Back Muscles
Often, people treat any sensation in the low back with concern, avoiding all feeling in the low back at all costs. The truth is, your lower back is made of muscle just like any other muscle group. Among the lower back muscles are the erector spinea, the muscles that run vertically along your spine.
Train Your Lower Back Like You Do Other Muscles
When you train your erector spinae, they will feel fatigue and muscular soreness, just like you would feel your biceps if you did curls, or your abs if you did crunches.
You need to train your lower back muscles like you train your other muscles. You should feel flexion and extension through your movements, and that is ok!
Back Injury Does Not Equal Chronic Low Back Pain
People also think having a “bad back” is a curse for life. Sure, back issues are no joke and the possibility of chronic back pain is terrifying. But, the back can heal. Depending on the severity, a doctor, physical therapist and/or personal trainer can help develop a training plan or exercise routine that can take steps toward healing the back.
For instance, herniated discs are extremely common in the area of the lumbar spine. This is not a lifetime sentence! Herniated discs can heal, on their own without surgery.
The Harvard Medical School reports that 90% of pain related to a herniated disc will dissipate on its own within 6 months.
Remember, the body wants to heal itself. Blood flow and movement are good and facilitate healing, both in healthy and (most) injured situations. Obviously, please don’t go do back extensions in an emergent situation.
Your Back Is Not Fragile!
I repeat: your back is not fragile! The spine is made of 33 individual vertebra because it is MADE to articulate. It’s function is to move, and to support your movement! Of course, I hope your workout routine includes the right exercises for you and your goals, and I hope you employ proper form especially as you gain strength.
A strong back can withstand load, impact and movement. Please do not be scared of moving your back!
Why is Lower Back Work Important?
The last misconception that people have, and often the most dangerous one, is akin to thinking that running is enough training for the lower body. Many people skip building strength in their legs because they get on the elliptical trainer, recumbent bike, or cover ground outside.
That is not enough leg work! The lower body needs strength training, like the upper body. Strength training is not aerobic exercise.
Similarly, people often think that the elliptical machines, step machines, stationary bikes or other full body type cardio exercises are good enough back work. They simply do not build the kind of back strength and core strength that you need.
Aerobic exercise is not a bad form of exercise; in fact, cardio has many documented and undeniable health benefits. It’s just a different form of exercise. For best results, back strength is worked by resistance training.
Just like you work other muscle groups, you need to directly work lower back.
You might have heard that sit ups can be tough on the lower back. It’s true. Here are some alternatives to sit ups.
What Exercise Machines Are Good for the Lower Back?
The best lower back machine works your posterior chain, meaning your glutes, hamstrings and back. Some of the best lower back machines are:
- back extension machine
- reverse hyperextension
- good morning machine by Matt Wenning
- Back Attack by Sorinex
All of these allow extension at the hip and coordination with the erector spinae, glutes, and hamstrings.
How to Use Back Extension Machine
The back extension machine is mostly commonly seen as the 45 degree back extension. It’s the lesser intimidating one to start with. I actually love the horizontal back extension so much, I bought one for my garage. Both are fantastic exercise machines for your lower back, glutes and hamstrings!
- To perform the back extension, adjust the machine so that your hips can fold over the edge of the padding.
- Get situated on the machine with your heels snug against the pad behind your ankles. This is important.
- From here, hinge at the hip joint instead of bending in your back.
- Hinge at the hip joint to fold down, feeling the stretch in your hamstrings.
- Squeeze your glutes to return to your start position.
- To increase the challenge, you can hold a weight at your chest. If you aren’t there yet, just cross your arms across your chest.
Heres a whole tutorial on the back extension.
How to do the Reverse Hyperextension
The reverse hyperextension is one of my favorite machines ever. It was invented by Louie Simmons of Westside Barbell. The reverse hyperextension is starting to make it’s way to commercial gyms, but it’s not as common yet.
Here is how to use the reverse hyperextension:
- Step up and situation yourself on top of the machine.
- Scoot back to where the end of the machine is between your hip bones and pubic bone. If you are familiar with your snatch grip, this is where the bar contacts your body.
- From here, hold the handles for stability and let your lower body hang off the machine at 90 degrees.
- Keeping your quads on (knees straight), squeeze your glutes to make a big sweeping movement with your legs.
- Return your legs to your start position.
- If you are doing this with weights, you can use a bit of momentum. You’ll still want to press your legs hard against the rope and squeeze your glutes at the top of the movement.
- Repeat for as many reps as is your goal.
How to Use The Good Morning Machine by Matt Wenning
- Stand on the platform with your thighs making solid contact with the pad in front of you.
- Stand with your heels firmly against the pad behind your feet.
- Set your upper back against the pad, and brace your torso so you are ready to receive the weight.
- Unhook the weight pins with both arms.
- Hinge forward, being sure to perform the movement as a hinge.
How to Use The Back Attack Machine by Sorinex
- Stand on the platform with your thighs making solid contact with the pad in front of you.
- Stand with your ankles snug against the rollers behind them.
- Set your upper back against the pad, and brace your torso so you are ready to receive the weight.
- Unhook the weight pins with both arms.
- Hinge forward, being sure to perform the movement as a hinge, like the good morning machine.
How to Add These Machines Into Your Training
Try these when you are warmed up and feeling good. I suggest doing your big lifts like squats and deadlifts before these. These will be accessory work to do before you finish your training session.
Begin with an easy set of 8-12 repetitions. If it’s super light, increase the weight slightly. Continue doing this until you reach a good working weight. Use these lighter sets to feel and understand the exercise.
What Other Back Exercises Should You Do?
Of course, begin by trying these exercise machines for lower back training. For best health and strength results, you’ll want to work your whole back, including your upper back as well. This is an entirely separate post (to be written!) but the synopsis is that a full back session, not just lower back, will include exercises for the latissimus dorsi, rhomboids, trapezius muscle group, rotator cuff, and rear deltoids.
The best exercises and machines for these muscle groups are:
- Lat pulldowns
- Pullups or assisted pull-up machine work
- Barbell rows
- Rope pulls (face pulls)
- Seated rows
- Dumbbell rows
Try These Machines
Add these machines into your training program, and let me know how they go! I love hearing about your training, and what you enjoy, what works, what doesn’t. Give me all the feedback!
If I can help you plan your training or help with your fitness, please let me know!
Related Reading
How to address lower back pain from squats
About the author
Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.
