Studies have shown that one can improve the endurance of the extensor muscles by as much as 22% within 6 weeks. These muscles can help to reduce back pain, stabilize the spine, and contribute to healthy posture. They also help to perform specific human body movements. There are several ways to train your back muscles and there are several exercises to choose from. I recommend that you perform the exercises with a slow and controlled tempo when possible and include isometric holds too as this has been proven to be very effective in recent studies. Avoid rapid movements such as jerking as this can lead to injury. When using equipment, make sure that it best works with your strength levels, ability, and comfort level. Complete the same recommended workouts each week for the duration of this course. If you have an underlying issue and are unsure about taking part in this program in any way then I advise that you seek advice from a medical professional.