Should You Use the Superman Exercise to Prevent Lower Back Pain?
Lower back pain is one of the most common things we treat at Body Zest, and many people look for simple exercises they can do at home to strengthen and protect their spine. One of the most popular is the Superman exercise. This is the one where you lie on your front and lift your arms and legs off the ground at the same time, hold for a moment, and then lower back down.
It looks straightforward, but is it actually good for preventing lower back pain? And how do you do it safely?
Here is what you need to know.
What the Superman Exercise Is Designed to Do
The Superman is meant to strengthen the muscles along your lower back, known as the spinal extensors. These muscles help support your spine when you stand, lift, walk and bend. The idea is that by building strength and endurance in these muscles, your spine will feel more supported and less vulnerable to strain.
When performed correctly and in the right context, the Superman can help:
build endurance in your lower back
improve spinal stability
strengthen the muscles that help you maintain good posture
support your core as a whole
But, like any exercise, it has to be done properly and at the right stage of your recovery.
How to Do the Superman Exercise Safely
Lie on your stomach with arms stretched out in front of you.
Gently lift your arms, chest and legs off the floor.
Keep your neck in a neutral position.
Hold for 3 to 10 seconds, depending on your comfort.
Lower slowly and with control.
Repeat 8 to 12 times.
The aim is slow movement rather than big height. Quality matters more than how high you can lift.
The Big Question: Is the Superman Good for Preventing Lower Back Pain?
The answer is: yes, but not for everyone.
Why it can help:
The Superman strengthens the back of your body and builds endurance in muscles that support the spine. People who sit for long periods or have weaker back muscles sometimes benefit from adding controlled extension exercises like this to their routine.
Why it is not right for everyone:
The Superman increases pressure through the lumbar spine. If you have any of the following, this exercise may irritate your back rather than help it:
disc issues
sciatica
sharp lower back pain
stiffness first thing in the morning
pain when bending backwards
In these cases, there are often safer and more effective exercises that build strength without adding unnecessary load to the spine.
At Body Zest, we often start with exercises such as bird-dogs, dead bugs or hip hinges, and only progress to the Superman when the body is ready.
How Many Repetitions Should You Do?
For most people, a good starting point is:
8 to 10 repetitions
Hold for 3 to 5 seconds
1 to 2 sets
As you get stronger, you can build up to:
10 to 12 repetitions
5 to 10 second holds
2 to 3 sets
Remember: the focus is control, not speed.
Better Alternatives for Some People
If the Superman feels uncomfortable or increases your symptoms, try:
Bird-dog
Opposite arm and leg lift. Lower spine load, excellent for stability.Dead bug
Great for core coordination without compressing the back.Glute bridges
Strengthen the glutes, which often play a bigger role in back pain than people realise.
These exercises strengthen the muscles that protect your lower back without overloading it.
When to See an Osteopath
If you are unsure whether the Superman is right for you, or if you keep getting flare-ups when you try to strengthen your back, it may be a sign that something deeper needs attention.
At Body Zest in Banstead, our osteopaths assess how your back moves, which muscles need support and which exercises are safest for you at your current stage. We can guide you through a personalised plan that actually works for your body, not someone else’s.
The Takeaway
The Superman exercise can be a helpful way to strengthen your lower back and improve endurance, but it is not right for every type of back pain. When used at the right time and with good technique, it can support better posture and a more resilient spine.
If you want to know whether the Superman is safe for your specific back symptoms, we can help.
Click here to book an appointment with a Body Zest osteopath in Banstead and protect your spine with the right movement for you.