Dr. Andy Galpin

And I guess maybe to clarify, these are typically not scored in terms of force output or duration of time.

These are simply, can you execute the exercise without that low back moving off of the platform?

So it's pass fail kind of stuff.

So I want to see a five, realistically.

Four is probably more common at best.

Below three, we're making our movement and our core and abs a very, very high priority in our training program.

The other exercise I mentioned, the back extension test, the number you're going to see there, I think the original number was like 178 seconds, such that if you scored below that, then you were increased likelihood of having low back pain.

And I think the top end number is 200 seconds.

So if you score...

and hold that position for longer than 200 seconds, so you're talking three and a half minutes here, that you're less likely to be experiencing back pain.

None of these can tell you 100% if you're going to have back pain or don't, but again, it's more or less likely.

Most of the time, you're going to cut that test off at four minutes.

So if you're anywhere over 200 to 240 seconds, you're probably going to check that box and say, if you do have back pain, it's not because of low back or any of our extensor muscles.

Muscular endurance or fatigue.

Some other things I can give you that are, you know, again, my personal experience and not necessarily scientifically supported or extremely thoroughly supported.

And these are things like, do you actually have active control of your transverse abdominus?

So can you pull your abs inward?

This might sound silly.

You're like, of course I can.

but many people can't, or they can, but it's very, very minimal.