Question
Hi Dr. Gillman,

Thank you for taking the time to read my question. My problem is that I just got back into exercising and I think I may have hyperextended my back on the back extension machine. I was pushing about 90 pounds with my back the first time and I thought I could handle 105 so I upped the weight. I am a 5'2" female, 127 lbs. I have only used the machine twice, but today I noticed that whenever I lie on my stomach and arch my back up in like a press up position my lower back is in extreme pain. I feel it mostly in my mid- lower back towards my L1 or L2, even maybe my Th12. I don't feel pain when I bend forwards or when I bend backwards with my hips, but when I bend backwards by pushing my chest up and out, it hurts as much as when I arch up on my stomach. I'm worried that I may have sprained my back or fractured something. Any helpful insight on how to recover or what my problem is would be great. Thank you for your time!

Answer
Chelsea,

This is a crappy exercise!   Your seated, thus your butt, hip, and thigh muscles are not participating in disbursing your weight, and your torso weight is all resting on your lower vertetbrae.   The extension jams the joints on the back sides of the vertebrae (called facet joints).   It is very likely you strained these joints.  So, for now, simply stop arching your torso backwards and give it a rest.  Do other exercises for your back, e.g. split squats, good morning exercise, lat' pull downs, "birddog" on ball, and Superman-on-ball.  You can google these or go to YouTube, and if you can't find them then send me an email and I'll get them over to you.  

'Best,

Dr. G
www.drgillman.com