Coach details lower back extension technique to prevent gym injuries

US-based health and performance coach Dan Go shared a targeted lower back extension exercise guide on X on July 24, 2026, aimed at helping desk workers relieve pain and prevent injuries.

X content posted by the fitness expert warned that individuals sitting in chairs for six to eight hours daily risk aggravating pre-existing disc compression if they perform movements with poor form or jump straight into heavy strength training. Go noted that the lower back extension exercise previously saved his own lower back after years of prolonged sitting. He emphasised that rebuilding lower back health requires strict attention to movement quality before incorporating additional weight, adding that many gymgoers execute the movement incorrectly and risk damaging their spines.

To prevent common gym injuries and maximise spinal relief, Go outlined five key steps for performing the lower back extension correctly:

• Set the equipment pad at hip height directly below the hip bone rather than the waist to ensure proper range of motion.
• Lock feet into the footplate with heels pressed back and toes pointing forward or slightly outward to maintain a stable base.
• Start from a dead hang position, allowing the torso to drop straight down with a neutral spine to stretch the posterior chain.
• Rise only until the body forms a straight line parallel to the floor, stopping before hyperextending the lumbar spine.
• Squeeze the glutes and erectors at the top of the movement without cranking or creating a pinch in the lower back.

To maintain correct alignment, Go suggested imagining a broomstick placed along the back, noting that if the imaginary stick lifts off the upper back, the person has extended too far. He advised individuals to drop their range of motion immediately if they experience pinching or compression. Go recommended executing controlled bodyweight repetitions between 8 and 12 times per week before gradually adding resistance as strength improves.