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01/04/2026

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12/31/2025

Lower back pain?
Why a one-legged back extension can help

A one-legged back extension can help by improving pelvic control, lateral core stability, and hip–spine coordination, reducing uneven load on the lower back.

By removing symmetry, the pelvis is forced to stay level.
This shifts work into the hip and core instead of the lower back stiffening for support.

The load is lighter and better distributed, which often feels more comfortable for sensitive or stiff lower backs while still building real control.

Progress it the right way:

If the full movement is too difficult,
• start by holding the end position and focus on staying stable
• progress to small, controlled ranges of motion
• use hand support if needed
• gradually increase range and control over time

Only progress when you can move slow, controlled, and pain free.

This is not about forcing reps or loading harder.
It is about restoring control so the lower back no longer has to protect itself with stiffness.

12/31/2025