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Standing back extension: how to do it
The standing back extension is a small backward lean with your hands on your lower back. It is a gentle way to break up long periods of sitting and takes about 30 seconds.
It will not fix posture or pain on its own. It can be one small part of staying active and moving regularly through the day.
How to do it
- Stand with your hands on your lower back, fingers pointing down.
- Lean back gently and look ahead, with soft knees.
- Hold for 2 seconds, then return to standing.
Dose: 8 reps.
Tip: Skip this one if it increases your pain.
Common mistakes
- Leaning back too far. A small, comfortable lean is enough.
- Locking your knees. Keep them soft.
- Tipping your head back hard. Keep looking straight ahead.
- Rushing the reps. Move slowly in both directions.
- Holding your breath. Breathe normally.
Easier options
- Lean back only a few centimetres.
- Skip the 2 second hold.
- Do fewer reps, for example 4, and add more over several days.
This matches the Standing Back Extension exercise in the Mo app.
When to stop and see a professional
Stop and speak to a doctor or physiotherapist if you notice:
- numbness, tingling or weakness in a leg or foot
- pain that shoots down a leg
- sharp or pinching back pain
- pain that started after an accident, fall or other injury
- problems controlling your bladder or bowels (seek emergency care)
- pain that keeps getting worse, wakes you at night, or comes with fever or unexplained weight loss
If the movement increases your back pain, stop and try the pelvic tilt guide instead, or ask a professional.
Do this with Mo, a 5-minute guided routine app
Mo the sloth guides short daily posture, neck and back exercises, with gentle reminders and a pain check-in. Learn more about Mo.
Related guides
- Pelvic tilt
- Hip hinge
- Lower back pain from sitting
- Standing side bend
- Mo: Posture & Back Pain Relief app