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.
Great and timely advice! I just realized that I am guilty of doing a lot of spine decompression and hanging without enough of proper muscle strengthening. You're a life saver. Thanks!!
There is a book titled..In Arthur's Shadow about Arthur Jones. Jammed with low back research and info. You will love it. Thanks for your info and work !!
Consistency is king with this, change can and will come, you just need to do it! Ive been in the bottom and know the helplessness that comes with this, its hard to say trust the process because youve probably been let down so many times. stay open and allow the change to happen. You never know how close you are to a life changing discovery with this stuff.
I tried, for several months, the inversion table, to stretch out the back. Outcome: loosened up everything and aggravated the problem. Correct conditioning, as stated here, is key. Great philosophy and insightful conditioning advice.
As a trainer and someone going through ATG cert. I would like to know where you learned your anatomy from? Did you just go through standard literature or was there a place you found yourself getting a good deep dive I.e. certain books, TH-camrs, etc. thanks for your service. Been following you since the beginning. You helped me go from not being able to train bjj anymore to being able to train as much as I want now. 🙏🏽
I am riveted to this topic! ❤❤❤ to who asked the question and for these answers. I was working carefully with physical therapist and going super low and slow (I thought) then WHAM the worst my back has gone out by far ever. It’s taken me about 9 months to really get back into a groove. Accidentally doing the wrong things and skipping the right things in the right way can be absolutely devastating. These things like hyper training the hangs etc …yes! I was doing. As well as hit and miss barely with the extension training etc. 🙏🙏🙏🙏❤❤❤❤
I’m sure it’s been asked. But I’m very curious on your thoughts on Stu McGill. I’m trying to use both your expertise and his. However, I do find some conflicting literature. What’s your take?
He has mentioned that the McGill Big 3 focuses on contracting the abs in an isometric position to protect the low back instead of focusing on strengthening the low back muscles. The McGill method is prescribed in almost all PT settings but it doesnt allow you to progress beyond static holds.
Dude, you helped me so much ❤ I did my first set of deadlift for a long time today. After lower backpain. I have gone throug your training schedule! Thanks!
Thanks for the great videos, I actually feel like I’m not alone in my journey. I have a question that I would be greatful if you could discuss, and that is what’s the best path during a flair up? Rest it or try and continue stretching to a degree? I’m stuck in a flair up and feel a little de motivated, appreciate your work and your great work you share with us all.
I completely jacked my back up for going on 9 months on an inversion table trying to decompress a herniated disc. Not sure what but I guess I ripped a muscle or connective tissue but it was pain I’ve never felt before. For 2 weeks at a time when I tweaked it I was not able to leave the house. Now getting way better but still wary of it. Wont use an inversion table again though.
well i been working out for decades but never did these kind of back exercises - so anyway i started with 1 30 secong hold on roman chair at hip height - i been adding 5 seconds everyday - this morning i will be doing 80 seconds - so far zero soreness - i plan to do that til i get to 2 minutes then i will add. a second set starting with 5 seconds - then i plan to do that til i reach 2 sets of 2 minutes - then i will start doing extension dives or whatever u call - what is your opinion on my plan ?
Do you ever train with the reverse hyper extension machine, visible in some of your YT videos? I ask because I own one and would like to know if its okay to mix it in with your other training sets.
What’s the difference between a reverse hyper extension and a back extension? Is it worth finding a gym with a reverse hyper? Sorry a little off topic just curious
How do you turn on a muscle that’s inhibited? If you have an imbalance/weakness on one side how can touch strengthen something that won’t fire properly ?
Do you think that Sit ups are a bad workout? It seems the majority of popular therapists are against them just like they are against rounding the spine while lifting, but I was curious what your opinion would be?
Just modify your sit ups so your lower back stays on the ground. If you have have history of back pain from flexing your back then I would avoid a full sit up.
When I`m doing back extension holds one or two muscles in my lower back get a bit tight after about 30 sec. I stop then because otherwise I risk that all my back muscles spasm really bad and everything flares up. Thing is when i take a break after that 30 sec. i could easily do another set of 30 sec. I guess i could do that 30 sec static hold multiple times a day as long as i take breaks between them. Does that make sense? Or would you stay with 1 static hold 3 times a week in my case?
My perspective is derived from overcoming chronic back issues myself. Ben has been my biggest mentor. We share lots of principles, worked together to form Back Programs in ATG. My own work is heavily focused on the nuances that I only learned from going through it myself.
Thanks for the reply. Your videos have gotten my out of back pain, Ben's got my knees right. Just wondered if I needed the book in addition to your videos. Thanks for what you do
![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](http://i.ytimg.com/vi/h_srhkcJxAY/mqdefault.jpg)
"Rain or shine, it's low back ability time." What an intro! Liked and subscribed.
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.
Great and timely advice! I just realized that I am guilty of doing a lot of spine decompression and hanging without enough of proper muscle strengthening. You're a life saver. Thanks!!
You are the literally real one.
There is a book titled..In Arthur's Shadow about Arthur Jones. Jammed with low back research and info. You will love it. Thanks for your info and work !!
Consistency is king with this, change can and will come, you just need to do it! Ive been in the bottom and know the helplessness that comes with this, its hard to say trust the process because youve probably been let down so many times. stay open and allow the change to happen. You never know how close you are to a life changing discovery with this stuff.
God bless u bro
Ur a real champion
U changed my whole life from pain and dying slowly
God bless u again
I tried, for several months, the inversion table, to stretch out the back. Outcome: loosened up everything and aggravated the problem. Correct conditioning, as stated here, is key. Great philosophy and insightful conditioning advice.
I train it 2 times a week. It's enough for me to be out of pain.
Just found this channel and I love it. You get into important details and distinctions that other channels don’t
Your explanations are the best incorporating ATG concept , thanks
Even with spondylolisthesis, I do _something_ every day. Back extension made my pain go away, so I do those all the time.
As a trainer and someone going through ATG cert. I would like to know where you learned your anatomy from? Did you just go through standard literature or was there a place you found yourself getting a good deep dive I.e. certain books, TH-camrs, etc.
thanks for your service. Been following you since the beginning. You helped me go from not being able to train bjj anymore to being able to train as much as I want now. 🙏🏽
I am riveted to this topic! ❤❤❤ to who asked the question and for these answers. I was working carefully with physical therapist and going super low and slow (I thought) then WHAM the worst my back has gone out by far ever. It’s taken me about 9 months to really get back into a groove. Accidentally doing the wrong things and skipping the right things in the right way can be absolutely devastating. These things like hyper training the hangs etc …yes! I was doing. As well as hit and miss barely with the extension training etc. 🙏🙏🙏🙏❤❤❤❤
I’m sure it’s been asked. But I’m very curious on your thoughts on Stu McGill. I’m trying to use both your expertise and his. However, I do find some conflicting literature. What’s your take?
He has mentioned that the McGill Big 3 focuses on contracting the abs in an isometric position to protect the low back instead of focusing on strengthening the low back muscles. The McGill method is prescribed in almost all PT settings but it doesnt allow you to progress beyond static holds.
Dude, you helped me so much ❤ I did my first set of deadlift for a long time today. After lower backpain. I have gone throug your training schedule! Thanks!
@@Intepaca 🙏
👏Resonates so much
Thanks for the great videos, I actually feel like I’m not alone in my journey.
I have a question that I would be greatful if you could discuss, and that is what’s the best path during a flair up? Rest it or try and continue stretching to a degree?
I’m stuck in a flair up and feel a little de motivated, appreciate your work and your great work you share with us all.
Do you remember Me 14 Year's old degenerative disc basketball player. I feel much more comfortable bending forward.
Worst thing I did was dead hangs. Second was press ups. Press ups started good, but then set me back to ground zero.
I completely jacked my back up for going on 9 months on an inversion table trying to decompress a herniated disc. Not sure what but I guess I ripped a muscle or connective tissue but it was pain I’ve never felt before.
For 2 weeks at a time when I tweaked it I was not able to leave the house. Now getting way better but still wary of it. Wont use an inversion table again though.
well i been working out for decades but never did these kind of back exercises - so anyway i started with 1 30 secong hold on roman chair at hip height - i been adding 5 seconds everyday - this morning i will be doing 80 seconds - so far zero soreness - i plan to do that til i get to 2 minutes then i will add. a second set starting with 5 seconds - then i plan to do that til i reach 2 sets of 2 minutes - then i will start doing extension dives or whatever u call - what is your opinion on my plan ?
Do you ever train with the reverse hyper extension machine, visible in some of your YT videos?
I ask because I own one and would like to know if its okay to mix it in with your other training sets.
I have the same question…
I’ve ordered a back ext /Nordic/rev hyper machine and want to incorporate it all
There’s one at my gym, I like it. Feels like a good decompression of the lower spine when the legs swing under. No one else uses it 😂
What’s the difference between a reverse hyper extension and a back extension? Is it worth finding a gym with a reverse hyper? Sorry a little off topic just curious
Hi Brendan, should I do the back extensions before or after my leg day routine?
Hello sir . Do you have videos for high hips ?
Hi, how about someone who just did RFA surgery tho? Your help would be very helpful, cheers
How do you turn on a muscle that’s inhibited? If you have an imbalance/weakness on one side how can touch strengthen something that won’t fire properly ?
Should you do any lower back stretches after you train it ? Or just relax ?
@@fallguy6196 just relax. Stretching the back itself after training it is likely going to irritate it!
How can one do Jefferson curl if one is suffering from bulging disc
Do you think that Sit ups are a bad workout? It seems the majority of popular therapists are against them just like they are against rounding the spine while lifting, but I was curious what your opinion would be?
Just modify your sit ups so your lower back stays on the ground. If you have have history of back pain from flexing your back then I would avoid a full sit up.
When I`m doing back extension holds one or two muscles in my lower back get a bit tight after about 30 sec. I stop then because otherwise I risk that all my back muscles spasm really bad and everything flares up. Thing is when i take a break after that 30 sec. i could easily do another set of 30 sec. I guess i could do that 30 sec static hold multiple times a day as long as i take breaks between them. Does that make sense? Or would you stay with 1 static hold 3 times a week in my case?
Best roman chair for under 200?
I know kot guy released a back book recently. What is the difference between his approach and yours?
My perspective is derived from overcoming chronic back issues myself. Ben has been my biggest mentor. We share lots of principles, worked together to form Back Programs in ATG.
My own work is heavily focused on the nuances that I only learned from going through it myself.
Thanks for the reply. Your videos have gotten my out of back pain, Ben's got my knees right. Just wondered if I needed the book in addition to your videos. Thanks for what you do
I am guilty as charged for dabbling with way too many core exercises.