How to Heal Your Own Low Back Injury
ฝัง
- เผยแพร่เมื่อ 5 ก.พ. 2025
- To find the right solution, you must first identify the right problem.
This took me years of my injury loop to understand. As I connected the dots of my past ignorance it started to become very clear to me. I was misled about the entire situation of my low back pain & injuries.
Given how normal it is in society & gym culture to NOT train the low back directly...and how equally normal it is to have low back problems with time...
I realized how even the best "solutions" given to people...will not be complete. The greater big picture first has to be understood. Had I just been taught that:
1.) The low back is comprised of living adaptable tissue, all from the deepest layer to the biggest visible muscles. There is no point of just preserving it. We must BUILD it, gradually.
2.) A "GOOD" low back is not just an uninjured back. A "GOOD" low back is one that is resilient, strong and mobile. Therefore a "BAD" low back isn't just an INJURED back. A "BAD" low back is one that is sensitive, weak and immobile.
3.) Pain ≠ Injury, and Injury ≠ Bad Back.
However, the more your back is like the "Bad" back(sensitive, weak and immobile)...the more likely it is to get injured. And the more dysfunction & injury you face, the more likely it is for you to have pain.
People tend to disregard correlation entirely and debate about the CAUSE. However, I think it's a much better effort to put all the controllables in your favor. The majority of things in life improve best this way. Being directionally correct is enough.
4.) If it can slowly break down, it can slowly rebuild.
It's only law. Only those who try will figure this out. All of this is a spectrum, over time. Not an instant light switch.
These principles would have guided me through all the endless technicalities and seemingly conflicting information/expertise on the topic.
It's a confusing world out there. Especially in the space of healing & the body. I don't claim to know all of it either. I don't even think it matters...
The most important thing I could offer you is the right GOALS & DISCERNMENT. So then you can navigate everything out there, to achieve those goals.
Which for me are...
A life of gratitude, that is free from back pain & hopelessness. One of the greatest curses is to feel trapped in your body. It's one of the greatest gifts we have. I hope you find your way back to feeling this.
You will.
I am grateful to be able to help in any way possible. I hope something in these episodes sparks the right shift in your mind so that the long game makes sense.
For more guidance & coaching on these principles, the BBB online coaching program is live! Shoot me an email at lowbackability@gmail.com for more info.
Regardless, I am rooting for you.
Brendan
Your channel is the Best guidance for low back health in my life
Thank you 🙏🏻 ❤️
As someone who resolved over 10 years of low back pain in the past few months, this matches my experience - my disc/facet joint issues were symptoms, not causes. Functional movement training was the key which finally allowed my back to start healing properly, and now I've started building on that with strength/flexibility training which I avoided for years.
What program or type of exercises did you use?
@@davidvolkov179 Primary principle was maintaining neutral spine during movement/load bearing with the primary exercise being the hip hinge - learning it properly and applying absolutely everywhere in real life. Sitting to standing and vice versa, in and out of bed, all manual handling requiring any degree of bending - things as simple as picking up a small object like a phone, all the way through to lifting actual weights. Having tried this as a last resort, I couldn't believe how effective it was for me - I used to get nerve root blockers etc and thought I was on the road to surgery, now I'm completely off medication - hope this helps.
The number of times I almost give up and come back to your videos to restore my faith is insane. I have been training and following your advice for over 4 months now and every once in a while I will get a crazy pain which will make me wanna give up.
Keep up the great work please!!
Are you ok now? I'm suffering from a disc herniation for the last two years left my studies because of the inability to sit.
@@kamalsinghrawat3407 hey, why leave studies bro :(
@@pranavdixit6267 can't really sit without pain for more than 20 mins, tried preparing for CAT in 2023 despite this condition and made it worse.
@@kamalsinghrawat3407 the same
I've been looking for someone who could figure this out for years. I always knew the problem was weakness and instability but could never understand how to put the hip and back together. Thank you for the hard work on this!
@@2424jhg thank YOU
I always have low back pain when I get to expose to cold draft...does not matter is it summer or winter. is that can be fixed with roman chair exercise? Also should I wait for pain to reduce to start exercises. Please, advice me. Help...
Another awesome video mate. Thank you so much you have a great perspective. ❤
Side plank do wonders for my L4-L5,L5-S1 ! 120 sec side plank per side at once
I can't tell you enough how much your content is relevant to me! Thanks for continuing to put "new" truths out there about low back injuries and the healing that can ensue.
Mate, everything , and I mean everything , that you’ve said in this is gold. Especially the first part about cause and symptoms. I wish someone like yourself was around 25 years ago when I first did my back. Since then I’ve learnt a lot about my back but it took a lot of dead ends and useless modality’s before I understood what I needed to do. And yes I’m very wary of trainers (all young and fit with no history of back pain) who go right, I want you to do this exercise and do 3 sets of 10 .
Subscribed.
You’ve convinced me that a back extension equipment is gonna be my next purchase you’re the only PT person who had explained a pathway to rebuilding my back/strength I wish I’d heard this ten years ago but thank you
How are you now?
I feel like we have a lot in common. I was very athletic but had a herniated disc 2,5 yrs ago playing basketball and have back pain ever since. Have tried numerous therapies and approaches and while it did improve back to when the injury first occured, it still is messed up. Can't do anything (sportswise) that is actually fun. Been to the doctor last week who immediately wanted to perform a PRT injection. Since I'm that desperate I was actually considering it once again, but your input has given me hope. Have watched a bunch of videos from you and will start my rehab journey once again as soon as I get home.
Thank you for providing all these information for free!
I herniated L4L5 playing basketball and been having pretty severe sciatica. I miss playing as well.
I have had an L5-S1 herniated disc for 1 year. Even though it has improved to a point, it feels like it is not healing anymore. The reason for my injury is that I force forward bending excessively. I do sports regularly and sometimes I have difficulty walking. I feel different nerve pain in different parts of my leg.
It all started with my desire to do handstand press.
Sometimes I get extremely depressed because the pain is starting to tire me out.
I don't give up and continue with Mckenzie exercises and core exercises that don't hurt.
I hope my life will be better after 1 year. I don't want to have surgery.
You must slowly start to train like this man, I'm telling you doing exercises that "dont hurt" is a band aid and you will re injure yourself, the body can heal wonderfully. Also look into movementgmes on youtube.
I would try hanging for 60 seconds and do it for sets daily, get a firm matress so your spine is force flat, but i would start with those holds on the low back extension, ive herniated my disc 3 times and most recently had the S1 L5 or vice versa. you need to start doing the seated goodmorinings and split squats to lengthen your hip flexors and adductors...you will start to feel the tension and pain go away, and then slowly start with reps on the back extensions
@@03maxibro in how many months youv healed you're disc l5-s1 afte doing exercises
@aryansubba379 well it's been almost two years now, I've been doing knees over toes low back ability exercises twice a week, specifically the seated good morning, ATG split squats, and low back extension and static holds on the low back which had been game changing. I would imagine in another two years I'll be so healed I never knew I was injured.
How are you doing now?
Man, your videos have helped me tremendously. I have been in pain for three months and now feel 85% better just by doing the back extensions and split squats (in only two days). I’m also mentally better because I now have hope. Thank you
❤🩹
Your journey resonates with me on so many levels.
Wow, just thanks
Best content. So much better than my own physio. I'll be following ever step. salute from the UK
This is the only common sensed information about fixing lower back pain I have ever heard. I have been looking for solutions and wasn’t successful. I am immensely grateful to have found you. What a priceless information! You are incredible human being who cares about others-genuinely! So rare. You are very young, so please don’t change, keep this important quality! Thank you so very much for everything you are doing for all of us struggling out there . Now I know that I have the way to heal. Can’t wait to start❤❤❤
🥹🥹🥹❤️🩹❤️🩹❤️🩹. Thank you so much. This means a lot to hear, truly!
@@lowbackability
What you are doing is really not changing people’s lives but it’s the li e between being alive and live like a vegetable or really live and enjoying. So be proud of what you are doing and don’t stop! So grateful 💜
Great video! Deeply resonates with me and my back strengthening journey.
Hi Brendan,
In 2020, I herniated my L4-L5 disc with a mere sneeze. During diagnosis, my doctor told me that my L3-L4 disc is also protruding and may cause another such incident in future. In March 2023, history repeated itself and this time it was my L3-L4 disc.
I am 31 now. I used to play football and cricket in my school and college, but after I started working, I couldn’t find time to play again. I want to restart my journey on field. But don’t know how and moreover I don’t have the confidence in me. My family is always concerned about my back, which sometimes makes me kind of irritated.
2 months back, I came across your TH-cam channel and start watching your videos and following our tips and exercises. Currently, I am doing all the exercises you have mentioned.
I start with 2 minutes Couch Stretch, followed by 10-15 Split Squats on my bed corner because I am not sure if I will be able to do it properly with both feet on the ground. Next, I try to do 10 reverse Nordics, but I am only able to reach an angle of 45-50 degrees and then I come back because I am not sure if I will be able to touch my back to the floor and if I do, would I be able to come back up. Then I try few forward bending calf stretches and 2 leg elephant walks. Then 90 degrees box with 10 reps for each variation and then 3 pigeon stretches on bed corner each side. Standing QL-20 reps, 10 butterfly and pancake hold for few seconds.
But recently in few of your videos you have been talking a lot about 3 trap raises, back extension holds etc. This is confusing me if I am on a right track or not.
I prefer doing my exercises at home. I have a pull up bar and dumbbells at my place. Can you please answer some basic questions in your next video-
1. Do I need to do these Back Mobility exercises regularly or I need to do them on alternate days?
2. Can you talk about the proper form and points to remember, and reps count and sets for the exercises I have stated above?
3. Can you discuss the workout at home variations of these exercises so that I go to gym for the next stages?
4. If I must do these exercises on alternate days then can I do pushups, pullups and biceps curls in other days so that I can train my other body parts without affecting my back and disturbing my back routine?
5. Now you what I am doing currently, do you think this is the right approach or should I have started with the Trap 3 raises and Back holds and back extensions in the back extension machine at the gym?
Would really appreciate you answering these questions.
Cheers Mate.
Hi, just in case Brendan does not answer, I can give my personal experience. I had a herniated L5-S1 disc and I am correcting it with strength/mobility training and walking/hiking. I am out of pain and I am much more mobile then before. My experience was that I could do other body parts (squats, curls, bench-press) as long as I am keeping the weight light or moderate so that my back is not aggravated. Currently I do 2-3 strength sessions per week. I am exercising at home with a set of dumbbells. The exercises I tried or I am doing now include:
Goblet squats
Quadruped hip extensions
Bird dog
Dumbbell bicep curls
Plank
Standing dumbbell shoulder press
Single leg step down (on stairs) with dumbbells
Single leg calf raise with dumbbells
Farmer carry
Glute bridges (with weight)
Tripod Dumbbell Rows
Lying hamstring curls
Single-arm dumbbell bench press
Wall tibialis raise
Dumbbell Lunge
Side Plank
Bird dog row
Woodchoppers
Single leg glute bridge
Corkscrew
Plank dumbbell drag
Upper circle crunch
One side carry
KOT calf raise
Patrick step up
Split squat
External rotation
Pullover
Trap 3 raise
Single leg hip flexor raise
QL raise
Jefferson curl (Elephant walk)
Seated Good morning
Superman/Alternating superman
Romanian dead lift
Always try the exercise without weight first to make sure you have proper form and you can do it without aggravating your back. Only add weight after you are certain you are safe. The exercises were not added all at once, but slowly during the past year as I felt more comfortable and stronger.
@@vedran307 Hi Mate,
Thanks for replying. Your story gave me a bit of hope. Can you suggest how I can start the journey specially how many sets and reps should I perform for every exercise. It would be kind if you can suggest which specific exercises should I perform initially and in what count and what should it feel like when it's time for me to move up the ladder.
Thanks.
More power to you.
@@mr.goodhuman847
I started with the following training workout two times a week combined with daily walking or hiking at least 5km (walking is very important):
Goblet squats
Quadruped hip extensions (no weights)
Bird dog (no weights)
Dumbbell bicep curls
Plank (no weights) - start short, increase duration with time
Standing dumbbell shoulder press
Single leg step down (on stairs) with dumbbell
Single leg calf raise with dumbbell
Farmer carry
Glute bridges (no weights)
Dumbbell rows
Lying hamstring curls (no weights)
Single-arm dumbbell bench press
Wall tibialis raise (no weights)
I did 2 sets of 15-20 reps. That usually takes around 1-1.5 hours with warmup and cooldown. During cooldown, focus on stretches that relieve lower back like one in this video (th-cam.com/video/7V-EbW-DmN0/w-d-xo.html&ab_channel=HASfit ). I decided for a large amount of reps to train for endurance because I wanted to make sure my back can take a lot of everyday activities (I don't usually lift 100kg during my daily activities, but with 3 kids, I do lift 20kg lots of times, so that is why I went for endurance). I started with 4kg weight dumbbell and 15 reps. When I was able to do 20 reps for 2 sets, I increased the weight slightly. Once I got to 15-20kg I decided to introduce new exercises because I noticed I still lack mobility/strength in twisting movements. That is when I added these:
Dumbbell Lunge
Side Plank
Bird dog row
Woodchoppers
Single leg glute bridge
Corkscrew
Plank dumbbell drag
Upper circle crunch
One side carry
KOT calf raise
Patrick step up
Split squat
External rotation
Pullover (wall)
Trap 3 raise
Single leg hip flexor raise
QL raise
Jefferson curl (Elephant walk)
Seated Good morning
Superman/Alternating superman
Romanian dead lift
Again, I started without weight or with 4kg, 2 sets, 15-20 reps and increased slowly. Some of these might be more comfortable for you at the moment than they were for me or they might be harder. Find the ones you can do at first and incorporate more as time goes by.
I don't think I am out of it completely, but I was able to run for 45 mins recently or hike with 20kg weight in my backpack for an hour. My end goal would be to get back to trail running or to be able to participate in hybrid course races like Spartan or Hyrox. Just be patient and persistent and take it slow, don't go for things that are not comfortable.
@@mr.goodhuman847
I am on a regime of 3 training session per week (2 strength training + 1 hike with/without weights) accompanied by daily walking of at least 5km. This year I hope to get to 5 sessions per week (I got there already, but was I saw that my body is not ready yet so I had to reduce it)
I started with this workout:
Goblet squats
Quadruped hip extensions (no weight)
Bird dog (no weight)
Dumbbell bicep curls
Plank (no weight)
Standing dumbbell shoulder press
Single leg step down (on stairs) with dumbbell
Single leg calf raise with dumbbell
Farmer carry
Glute bridges (no weight)
Tripod Dumbbell rows
Lying hamstring curls (no weight)
Single-arm dumbbell bench press
Wall tibialis raise (no weight)
I did 2 sets of 15-20 reps. I went for endurance because I wanted to make sure I can withstand the challenges of daily life with 3 kids (I lift 20kg multiple times in 5 minutes during playing, but I almost never have to lift over 50kg). I started with 4kg and 15 reps and when I saw I can do 20, I would increase the weight and decrease back to 15 reps. I am now at around 20kg (one year later).
I also noticed I lack mobility/strength in twisting movement and during some dynamic movements so I added these exercise:
Dumbbell Lunge
Side Plank
Bird dog row
Woodchoppers
Single leg glute bridge
Corkscrew
Plank dumbbell drag
Upper circle crunch
One side carry
KOT calf raise
Patrick step up
Split squat
External rotation
Pullover (wall)
Trap 3 raise
Single leg hip flexor raise
QL raise
Jefferson curl (Elephant walk)
Seated Good morning
Superman/Alternating superman
Romanian dead lift
Again, starting from 4-5kg and going slowly. You may be stronger or weaker in some of these then I was when I started, but find the ones that work for you. Don't push through pain.
My strength session lasts around 1-1.5 hours along with warmup and cooldown. For cooldown, I am focusing on low back stretches (there are plenty of videos for these).
The whole process is long and it took me a year to get to where I am now, but I see a road to get back to the activities I like (Spartan, Hyrox and other hybrid races) so I am happy. Just make sure to take it slow and be disciplined about it.
@@mr.goodhuman847 I am on a 3 workout per week regime. I tried to get to 5, but my body was not ready yet, so I am taking it slow. The workouts I do are:
MON: Full body strength
WED: Hiking (5-10km) with or without weighted backpack
FRI: Full body strength
I try to walk at least 5 km every day to support this and stretch daily.
I started with these exercises for my Monday and Friday session:
Goblet squats
Quadruped hip extensions (no weight)
Bird dog (no weight)
Dumbbell bicep curls
Plank (no weight)
Standing dumbbell shoulder press
Single leg step down (on stairs) with dumbbell
Single leg calf raise with dumbbell
Farmer carry
Glute bridges
Dumbbell rows
Lying hamstring curls (no weight)
Single-arm dumbbell bench press
Wall tibialis raise (no weight)
I do 2 sets of 15-20 reps. I started from 4kg and 15 reps and increased reps. When I can get to 20 safely on all exercises, I would increase the weight and decrease the reps back to 15. I use the same weight on all exercises to keep the session simple and so I don't have to readjust my adjustable dumbbell. With a warmup and cooldown, my workout lasts 1-1.5 hours. In the cooldown I focus more on lower back stretches.
Later, I noticed I lack mobility and strength during twisting and dynamic movements so I introduced these exercises (1 by 1, first without weight and only then with weight, as above)
Dumbbell Lunge
Side Plank
Bird dog row
Woodchoppers
Single leg glute bridge
Corkscrew
Plank dumbbell drag
Upper circle crunch
One side carry
KOT calf raise
Patrick step up
Split squat
External rotation
Pullover (wall)
Trap 3 raise
Single leg hip flexor raise
QL raise
Jefferson curl (Elephant walk)
Seated Good morning
Superman/Alternating superman
Romaniad dead lift
Just take it slow and don't push or go through pain. You may be stronger or more sensitive on some movements than I was so don't push it where you don't need to.
Lots of great information I wish I heard 3 years ago. But glad I found now. I really think this is the progression I've been looking for, from a Mcgill big 3 foundation, which kept me out of pain, but stiff and scared of flexion/movement.
Great video!
Been stuck with disc herniation in C5-C6 and L5-S1 for years now trying everything with little progress! You are the only person online who shows clearly how to recover and that’s there’s hope! Will check back in a few months hopefully with progress 🙌👏
Same story with me
Progress?
Brother how it's going?
How's it going ?
You've helped me a lot so far and this resonates with my experience.
The back pain is a symptom. The problem is in the hips mostly in my case
Can I do back extension if I have facet joint arthropathy?
This resonates with me hard! I’ve had SI Joint, Glute Medius, Adductor/Groin & lower back pain alternating with piriformis. Mainly SI Joint. Years before was Piriformis. Will try to look into your program
Best back pain advice in youtube, pure information
🙏🙏🙏
I always have low back pain when I get to expose to cold draft...does not matter is it summer or winter. is that can be fixed with roman chair exercise? Also should I wait for pain to reduce to start exercises. Please, advice me. Help...
Thanks man greetings from Austria 🇦🇹
Great information, thank you Brendan!
I am so grateful to find you. This was what I was thinking but could not connect the points in such a clear and positive talk.
I get it. I am 63 now and an ex pro athlete who still thinks I'm strong... but thinking and putting in the hard work doing are two different things.
I just got my mri and realized that all the medical modalities are just temporary fixes that often do not work. I am open to some short term pain relief via steroids or even one shot to allow me to up my exercise and strengthening game.
I have two bulging disc's ar l5 and l6 and bad sciatic pain. Pt has helped but I need to get more movement. I have just started getting into the pool which is helping... but I need more... more motivation and common sense advise.
Thanks for the chat and I look forward to following all your videos and telling a couple of friends that we have been discussing our back pain.
God bless you.. you can help a lot of people with your knowledge and demeanor. B
So grateful this reached you and resonated! You will get back 100%. Cannot wait to hear about your progress. Keep me in the loop! 🙏🙏
That was great and hopeful
Thanks bro
God bless you!
How did you function as an athelete then, I mean before the injury?
With all of the weaknesses you just tolerated?
IM ENTERTAINED !!!!!!!!!!!!
Today after doing roman back extension i am feeling pain in my left hip. Looks like mild muscle strain. It seems today i bent more to increase range of motion which caused strain. Any suggestions to faster healing and recovery?
You and the guys at ATG have a great thing going! Physically you guys seem to have the real truth to it. I think some of this stuff is not widely accepted because we have a big pharma/medical that are a business first. The whole method does not liberate the patient, it just takes their money and robs them of the growth, learning, and true healing phase that life is throwing at them. And we all became (most still are) brainwashed that we are fragile/dysfunctional beings.
The only thing I would point you towards, since you have provided so much useful info to me, is the art of viscero-somatic inhibition. Our organs share some of the same nerve roots that intervate the low back and spine. So proper organ function, and digestion, etc really do go hand in hand in back pain and stability. Organs rank higher on the bodies hierarchy and can inhibit proper muscle function and control, especially within the abdominal wall. So many people need to adjust their diets and digestive health in conjunction with this type of training. In my opinion. Just something to consider down the road as you grow this page and reach new heights with your success.
Great insight. What is best diet for back health? I would assume anti inflammatory but pls provide speofiics
Found you on fb. I was injured a month ago due to bad dl😂
You are my guide in this bad period, you gave me the motivation and especially the right information! The problem is not my herniated disk,the problem is my weak back ✌🏻✌🏻 I'll work hard on my back and I'll let you know how I Will solve It.
How is it going?
@dragosbpmgeek9244 hi Bro, 5 months ago I was in the shit. Life was painful. Now I am better and stronger. I am able to work sitting all the day (still not 100% healed) , I have some bad days when I stop training and I spend much time at home but in general I feel much much Better. I also restarted running and doing my sports and also using weights in Gym (still not squatting/deadlifting); What sympthoms do you have?
Thanks for the reply. Glad it worked out good for your! Wish you all the best! I just re injured my back and woke up with a lateral shift, I can't straight myself up. Lot s of pain, been in rest for 2 days, and now is more manageable. Looking for options to get back in some shape and not get this kind of situation yearly.. Training program seems pretty advanced, hope I ll fins some exercises I can manage. How did you start your recovery?
@@dragosbpmgeek9244 tò be honest when I woke up in the morning I had lot of pain just standing in all the body. The solution was walking every morning tò feel Better, but the body also Need tò become stronger, so I started with low Weights the program he sells. It Is not expensive , he does it for passion and there are not people like him in the internet to be honest.
Can you make video about sprinting plz?
Amazing discussion once again. I’m definitely feeling on that wavelength of maybe the original injury was just a symptom of years of back abuse. Thanks for even more inspiration
Is this kid reincarnated from a wise old person 🤣
Amazing, I am going through the exact same process right now. This content will help me a lot. Tyvm for this
More good stuff from you. Great thoughts here
Im that dude! appreciate this
I love this shit man! I’m getting better
How long did it take you to solve the herniated disc when you figured out to work on the back muscles?
Did you experience any nerve type symptoms with your injury?
So what training program are you offering? How does it work, is it on an app? What equipment do I need? Do they have those back extension machines in regular gyms?
Most gyms have them in my experience.
Great video, Brenden!
Good info! Have you ever heard of the 12 minutes foundation training with Eric Goodman? I'd love to hear your opinion on it. It's been helping my lower back significantly.
I've been doing all of what you say in the videos. And every once and a while when I bend over I get that sharp quick pain like a spasm. Does that mean I'm not progressing ? Or will that eventually go away ? I'm definitely getting stronger but that spasm still happens sometimes.
Is your program okay to do with low back herniation with modic changes (Modic 1, inflammation)?
Do you have a program of lifts/stretches to follow?
LowBackAbility.com
Brilliant video
I was told all my leg and foot pain and saddle numbness isn't from my building disc. I am practically paralyzed in pain for four weeks. I am so fed up! I have no answers! 😭
Did anyone have numbness in butt/groin from bulging discs?? I don't have much back pain except in my tailbone
What would you say if you started getting problem with repetitive (unloaded) flexion (say changing career and becoming a gardener in your 50s) and you kept getting this unilateral (sometimes bilateral) SI-Joint-Could-Be-Disc-Because-You-Always-Had-Lumbar-Bulges. This despite the fact that you've been doing banded birdog, hip thrusts, back exentions for months.
I can do all the exercises in the gym but when I go bend over and pick up a couple of sticks....pain for days.
Great!
Keep going bro. Thanks
Hi, i just did RFA surgery 2 days ago. Do you think i suould start doing everything you just listed out as soon as possible?
Hi Brendan,
Would love to know your opinion on weighted situps/crunches and whether these hurt the lower back?
There is a lot of conflicting information out on this. Would love to know your take.
I’ve really regressed on all your suggested exercises where I’m not longer getting flare ups! 🤞 but i have noticed i still have some sensitivity/soreness on a daily basis, is this supposed to go away as I progress further? Or does this mean I still need to regress more? I think it does feel more sore on days after i’ve trained it so i’m not sure what my back should feel like after. for reference i think my soreness is gone if i don’t train anything at all for a while but also will get sore if i’m sitting a lot
I wonder the same. Been training and following him and Squat University for a year now, I feel MUCH better, but it seems I have so many more issues in the hip/back area, that I need to train MORE
@@clubbizarre same!! like definitely improvement but not enough where ive made progression on the exercises. and i never had hip impingement before and now i do! like maybe we're just doing stuff wrong and aggravating things further since we're not completely out of pain?
Hey, hope you can see this. I have a lumbar strain on my right side and trying to build tissue tolerance. I can do weighted side extensions on roman chair with no pain the next day. However, I did the 2 min back extension isometric hold and i got pain the next day. I am continuing doing the weighted ql extensions because I get no pain, but was wondering what to do for those back extensions? Is there a less taxing type?
are there any channels like yours for shoulders
most people don't wanna do the work. that includes digging for information. they'd rather write a story about their misfortune and just take the pills , the surgeries etc... one pill to compensate another pills symptoms to compensate another pills symptoms and your tax payer dollar goes a long way funding the system that supports this business and norm....
Absolutely true. I've sent people that had back pain to this channel because this stuff works. And so many guys have checked it out and then just gave up. .. "that's what it takes? Forget it". Sad
Hey Brendan, if I have to much sciatica to lean forward to get any sort of range of motion when doing back extensions should I just stick with holds for a while and see if it starts to go away or should I regress to something else?
I’m not Brendan but I would do holds as long as it doesn’t cause any pain. If it causes pain, maybe regress. Feel better man
@@lennon4879 thanks man, I appreciate it
'Like' #200 reporting for duty 🫡
No audio I think
Turn up the volume😂
Mate, everything , and I mean everything , that you’ve said in this is gold. Especially the first part about cause and symptoms. I wish someone like yourself was around 25 years ago when I first did my back. Since then I’ve learnt a lot about my back but it took a lot of dead ends and useless modality’s before I understood what I needed to do. And yes I’m very wary of trainers (all young and fit with no history of back pain) who go right, I want you to do this exercise and do 3 sets of 10 .
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