Hope you guys enjoyed this one! Comment below what you'd like to see next, and don't forget to give me a follow on Instagram for more content (instagram.com/jeremyethier/ ). Cheers!
Hi Jeremy. I have purchased your beginner shred programme. I have hurt my back doing some DIY work at home. I have had an MRI scan which shows that I have a bulged disc at the L5/S1 junction. The bulged disc is touching my sciatic nerve and causing me pain. I am unable to train at moment. Can you suggest anything to help me start following your programme again, or create a video on how to train with a bulged disc please?
Great video! Although, sometimes back pain is caused by bulging discs. If this is the case, probably, it's not a good idea to continue doing deadlifts, etc. It will only cause more damage and pain. How about a video for those who have such problems?
00:00 *Introduction* 01:03 *Common Mistakes* 02:04 *First 2 Exercises (Squats, Deadlifts)* 03:34 *Second 2 Exercises (Back Extension, **05:16** Bird Dog)* 07:47 *Weekly Routine* 08:37 to pause 08:38 *Importance of a scientifically-balanced Program* Great Video Captain. However, your new pace of speech was a bit unneccarisly slow to me. Also, your new visual effect is MIND-BLOWING!
I bump the playback speed to 1.25x on every one of Jeremy's videos. It's the perfect pace for me. Although I'm sure his slower pace is good for a lot of people to follow. 👍
I injured my lower back earlier this year and couldn’t move for weeks. My physio suggested these exact videos and I’m all better now!! Amazing video! Top info
Yeah he's a very boring talker a good way to beat insomnia. He needs a caffeine drink it might make him talk faster and sound more motivated. Its just my opinion you don't have to agree
You should make a video on injury recovery and how to safely resume training after an injury, highly needed topic to be discussed- injury prevention and recovery are so underrated
I have a pulled right lat and wanna know how to come back correctly cuz it’s only 2 weeks and diet and sleep are still on point, wondering if I could use the same wieght just do less volume
It would be great Jeremy could talk about most common injuries involving the particular muscle or muscle groups he's talking about and ways to continue working out after them
Go to your phone settings -> apps -> permissions-> turn off microphone They be listening dawg. All the timeeeee. Welcome to the last days. #praiseJesus
I play football (soccer) twice a week, so when I got lower back pains all of a sudden, it really made me question my fitness. This video was so helpful, and I felt really comforted by what you said about even pro athletes having these problems. Gonna incorporate these exercises into my regime, thanks!
@@elliothemming330 lmfao isn’t it funny how none of them respond back..Anyways I’d get a trainer if I did it bc these exercises can really mangle your lower back up if you’re doing it wrong. Id think it would really be easy to not have the right posture when working out causing more damage than what you had.
These absolutely work. I've been only working on my abs and 2 of these movements for not even 2 weeks and I already feel a huge impact. I'm a runner who periodically gets aching in my lower back after my 2nd to 3rd km. Since I've been doing this I has totally gone away and I haven't have to cut my runs short anymore. Truly life saving techniques here.
I can’t thank you enough for this video. The bird dog movement you showed literally saved my life. I’m a powerlifter and have been dealing with excruciating lower back pain the last 12 months. Within 1 week I am almost pain free by following what you recommended. You’ve allowed me to return back to my normal life!
@@mikebond3210 Yeah, that's coincidence or placebo. Every time I see someone say a diet, specific exercise or stretch, herb, medication, etc. changed their lives in days or a couple weeks when we know it takes far longer to see the effects, I always 🤦♂.
I agree ...I've been doing bird dogs holding each side for 10 seconds each for 2 sets .I am 62 and have not had back trouble in years ! Thanks great presentation .
This is so true! I had many years of almost daily lower back pain that I just thought I had to get used to. I lost 33 lbs and began a workout regimen including exercises to strengthen my lower back and in a week the pain went away and hasn’t came back. When I first started doing those exercises my lower back was sore for a few days but I continued doing them every other day and in no time the pain went away.
This is the best lifting channel on TH-cam. And there are some great ones out there. But this one is my favorite. I love how he always includes scientific papers and studies to back up his lifting tips.
I'm a guy who has been deadlifting and squatting most of my life because of athletics and lifestyle, yet I still have lower back issues. One thing I've learned from my experience is that it pays to do maintenance activities like high volume lower back training AND stretching; tons and tons of stretching. Good video.
I'm not sure if you have any idea how much you're impacting people's lives.. but this video really changed mine. I was falsely diagnosed with a minor disk injury a year ago and have been stuck doing all those Mckenzie exercises for almost a year only to relieve the pain for a small while.. it had never occurred to me that the problem could be that I have weak glutes or abs .. and it made so much sense since I practically sit for a living and I never used to target my glutes independently in any of my workout routines.. just days in doing this routine, I began to feel less low back pain for more and more extended periods of time.. all I want to say is THANK YOU and keep doing what you're doing. Cheer !!
Thank you for adding all the modifiers! I am a senior and former national class athlete who has been, unfortunately, sedentary for a couple decades. I have been looking for ways to not default to my "kill yourself" workouts yet feel like I am making gains; low-back is key for me. Explaining the science is also very helpful.
This is so true. Heavy deadlifts, back hyper extensions and squats have done wonders for my back. I don't get any lower back pain any more except the once in a while soreness after a heavy back day.
Thorough and well-presented as always, Jeremy. While things are better now, I had regular issue with my lower back for the very reasons you mentioned here. Despite all the deadlifts and squats I was doing it kept flaring up and drove me batty. These secondary exercises are the key and make a massive difference.
If u want to strengthen multifidus then bird dog is the answer. Multifidus can turn off with a back issue or injury, so while the big back erectors are firing with deadlifts, etc, these small deep muscles, which stabilize the spinal vertebrae, are not working which means more chance or re injury and pain. I started doing bird dogs , side planks an dead bugs a few years ago to build a stronger core after years and years of chronic back issues. And really helped strengthen my back.
Good video man. I've had a pinched nerve in the lower back for 4 years. And my spine was a little curved. No options except surgery. I decided to go to the gym, started working my upper, then found your video, and 5 months later I was fine. Thanks man!
Good video. I would add a front/side plank progression. Internally rotate the hips during Roman chair exercise to shut off the glutes/hamstrings to isolate the erector spinal (low back extensors). If poor form during squat, I always suggest barbell or dumbbell step ups to keep the spine in neutral and get the same range of motion/load of the lower extremities. If trouble with barbell deadlift, switch to a hex bar deadlift to shift the center of mass closer to the body and provide less strain to the lower back.
i had issues with my spinae erectus muscles after a lower back injury and I was told by various physios and massage therapists to just do stretches and to do different twisting exercises NONE of which helped until I randomly did back extensions in the gym and the next day my back felt 1000x better and they are one of my favourite exercises and try to do them EVERY time I go to the gym
This was perfect! I almost left the video when you talked about “do squats and deadlifts” then you said “but these workouts are actually associated with back pain as well” and I’m like HELL YEAH HE UNDERSTANDS
Thank You So much. 8 years ago I had lower back spine operation. Ocassionaly I have some back pain due to working sitting position or bad sleeping position nevertheless operation was succesful and I have never been fitter and stronger than now. 3 months ago I became a father and I'm trying to organize new training routine, I Will defintely include your advices. Thank You So much. You are a live saver.
This was such a perfect video for me and what I have been doing lately. I've had a bad back for years but now I'm trying to strengthen it. I have been doing your routine for a few weeks now. Back extensions and bird dogs twice a week. I have a question though. Should I also do any side plank lifts? I'm not sure what the name of it is called but it strengthens your QL muscles. Is that ok to do also? I've heard that also helps strengthen your back to prevent injuries? Your thoughts? Thank you very much. 😀
Bro, I love your channel. Thank you so much for making these videos. I'm trying to rehab my messed up body back to shape and your videos are so helpful. Anything on feet and lower leg strengthening and twisted pelvis or anterior pelvic tilt would be helpful to see. And any videos on what exercises could help open the body back up from years of sitting and not being active, posterior chain re alignment and strengthening.
As usual, awesome content with tons of research and scientific background checks. Jeremy easily has one of the most well-educated fitness channels on TH-cam. The problem is that the gym we go to doesn't have equipment for back extensions. Is there an alternative exercise/equipment that activates the lower back in the same way?
Same. I am 17 and about 3 months ago I deadlift 140 kg max. I had a belt on and my form was really good but for some reason I have a back pain since then. Now I can Deadlift 146 without problem. I don't know what happened with the 140
@@Bobcheloo even the cattle medicine says it is from "some reasearch" so what it really says we as medicine and reasearch for people that are cattle and sheep, have some reasearch that suggests this. Lol
I'm a remedial massage therapist and majority of cases with my clients who have lower back pain, the primary cause are tight glutes. This is easily tested with the client lying prone and performing hip joint extension. This action should activate the glutes first, then the hamstrings and for hyper extended cases (rare), the lower back. If a client feels discomfort or pain on their lower back when performing hip joint extension it indicates their glutes are so tight that they can barely activate it so their lower back takes over. I would also palpate the glutes with my elbows and find lots of bumpy knots on the glute max and a few triggerpoints. I find that 10 minutes of myofascial release on both glutes was a bare minimum to take the physical stress away from the lower back and restore function back into the glutes. I noticed this after post assessment where the client no longer felt discomfort or pain. Hamstrings should be treated as secondary but I would also check the posture of my clients especially for anterior pelvic tilt because you wouldn't want to over lengthen already weakened hamstrings. As a self care advice, I'd show them some dynamic and static stretches for their glutes and after a few days or a week of loosening up the glutes (depending if their case was acute or chronic) to seek advice from a physio, exercise physio or fitness trainer to strengthen their glutes so as to decrease the likelihood of the lower back from taking over for the glutes. Lower back pain in most cases I've dealt with come from over used glutes or weakened glutes which can become more prone to fatigue and tightening.
Great content, lately I've been experiencing back pain despite I perform exercise regularly (I swim competitively) and I've always noticed I tend to hyperextend my back and probably there's some imbalances that make me lower back weaker but at least now I know how to attack this without making the pain worse (it happens more often after swimming a lot of breaststroke and sometimes with butterfly if the training gets too intense).
So great to see the multifidus muscles addressed in a gym-based programme - Love the mix of practical and research in your vids, seamed together to be easily digestable. Thank you!
I get lowerback soreness after a heavy squat or deadlift session, which fades away within a day or two; and the degree of soreness isn't too high but is enough to make it uncomfortable for me to either bend forward or sideways. Should i be concerned about it?
I had multiple back surgeries and in result am somewhat permanently disabled or in pain due to not being willing to fuse . The 60% pain reliever techniques are the bird dogs , back extensions and don’t forget the STIFF LEG DEAD LIFT ! Makes life so so much easier but it’s all still the same struggle but the pain is less then extreme at least . Everyone please keep your core supported and look after you back , it’s life changing . Lucky I’m an absolute CU#T of a thing , I just keep on keeping on through it all . But not everyone is built for it . Move it or lose it . Sauna , stretching and these exercises are life changing .
This video has helped reaffirm my process of lower back strength and extension limits. Very much needed as I'm constantly lifting objects into trucks and so on.
disclaimer: lower back pain can also come from having a tight lower back. In that case you need to do some stretching and mobility exercises. Resistance training might worsen the pain because it puts more strain on the back thats already tight. Just keep that in mind.
This is often very true as the lower back muscles tend to be shortened or hypertonic, as they primarily hold us up against gravity and maintain posture. That said training them even more would not be that beneficial. Stretching and improved mobility would be more benificial, as said. Also strenthening your abdominal/ core as antagonists to the lower back might get it better. The Abdominal/ Core are often weak or too weak in contrast to the lower back which compensates this weakness.
ok so the ad i got for this video was about a kid in a wheel chair and my first thought was "hmm I guess I should watch one of his leg videos while im here"
its rare to find a doctor or a fitness expert give good advice for free-..... jeremy however gives extraordinary advice AT VIRTUALLY NO COST.....#AtrueFan From India
![เปิดบ้าน นาราเครปกระเทย 1 ไร่ ขายขาดทุนหลัก10ล้าน เอามาใช้หนี้!!! l [Nickynachat]](http://i.ytimg.com/vi/0jz84VFWVP4/mqdefault.jpg)
Hope you guys enjoyed this one! Comment below what you'd like to see next, and don't forget to give me a follow on Instagram for more content (instagram.com/jeremyethier/ ). Cheers!
Hi Jeremy. I have purchased your beginner shred programme. I have hurt my back doing some DIY work at home. I have had an MRI scan which shows that I have a bulged disc at the L5/S1 junction. The bulged disc is touching my sciatic nerve and causing me pain. I am unable to train at moment. Can you suggest anything to help me start following your programme again, or create a video on how to train with a bulged disc please?
Hey Jeremy great video! Do one on hip pain and the possible causes & how to fix it.
3 days split
Cardio and running form
Great video! Although, sometimes back pain is caused by bulging discs. If this is the case, probably, it's not a good idea to continue doing deadlifts, etc. It will only cause more damage and pain. How about a video for those who have such problems?
reduce lower back pain : deadlift
cause lower back pain : deadlift
Deadlift shouldn’t be a strength exercise.
doing it wrong yes lol.
@@TheBooban hope you're just making a really bad joke.....
Thomas Brand music no. People always overload it and they all get a slipped disc in the end. Light weights and more reps, no back issues.
Strengthen and improve deadlift: dumbbell deadlift
Every exercise can be a lower back exercise if you do it wrong enough
Facs! I use very heavy weights for strict curls so that I tear down the muscles in my lower back. Compound exercise.
@@ButterNautTheKing dude he was joking
@@eerice704 so was i
axaxaxa
@@eerice704 🤡
00:00 *Introduction*
01:03 *Common Mistakes*
02:04 *First 2 Exercises (Squats, Deadlifts)*
03:34 *Second 2 Exercises (Back Extension, **05:16** Bird Dog)*
07:47 *Weekly Routine* 08:37 to pause
08:38 *Importance of a scientifically-balanced Program*
Great Video Captain. However, your new pace of speech was a bit unneccarisly slow to me.
Also, your new visual effect is MIND-BLOWING!
It's perfect for non native English speakers
@@ariskaraiskos8079 I am glad it helped! English is a foreign language to me too! :-)
Hasn’t Jeremy been talking like this sice forever?
@@elalexsantos3150
He pretty much always has, yeah. But OP might be a new sub or something.
I bump the playback speed to 1.25x on every one of Jeremy's videos. It's the perfect pace for me. Although I'm sure his slower pace is good for a lot of people to follow. 👍
Back Extensions 3:42 (3 x 8-15 reps)
Bird Dog 5:16 (3 x 8-6-4 reps) (10 second hold each rep)
Weekly Routine 8:37
Bro u forgot the squats and deadlifts
@@topadoku😂
@@topadokunot everyone can do weights
@@Deadsmegma yeah but mostly everyone who have a stick, bag, some other objects either light or heavy, and a weighing scale
@@topadokuIt's dangerous to do free weights when you have no idea what is causing back pain. This vid gives terrible advise.
I injured my lower back earlier this year and couldn’t move for weeks. My physio suggested these exact videos and I’m all better now!! Amazing video! Top info
how did u injure it
Are u fine now please reply
Same i had 2 years ago pain and now i had too after football game
@@nimeton5984 same brother
Pretty funny that you paid for a physio and they tell you to watch TH-cam. Lol
Speed x1.25
Yeah he's a very boring talker a good way to beat insomnia. He needs a caffeine drink it might make him talk faster and sound more motivated. Its just my opinion you don't have to agree
More like 2x
I don't mind his pace his videos are very chill but each to their own
Ty
🙏
You should make a video on injury recovery and how to safely resume training after an injury, highly needed topic to be discussed- injury prevention and recovery are so underrated
Yes please . Because I’m recovering from a slipped disc and I might be back soon after 6 weeks but I wanna know the proper way to return to workout
I have a pulled right lat and wanna know how to come back correctly cuz it’s only 2 weeks and diet and sleep are still on point, wondering if I could use the same wieght just do less volume
It would be great Jeremy could talk about most common injuries involving the particular muscle or muscle groups he's talking about and ways to continue working out after them
What Fidget said.
Especially for shoulders, always the damn shoulders that get injured
your work is greatly appreciated. well done
mainly i appreciate how u supported your info with studies
I swear I just thought about this yesterday. TH-cam is reading our minds
😂
You probably talked about back pain. Your phone is obviously listening to you
Khabib will kick your "lower back" anyways , AGAIN .
😂😂😂
Go to your phone settings -> apps -> permissions-> turn off microphone
They be listening dawg. All the timeeeee. Welcome to the last days.
#praiseJesus
@@4blakE2duB0nesS ohhhh it's happening
I play football (soccer) twice a week, so when I got lower back pains all of a sudden, it really made me question my fitness. This video was so helpful, and I felt really comforted by what you said about even pro athletes having these problems. Gonna incorporate these exercises into my regime, thanks!
have they helped?
@@elliothemming330 lmfao isn’t it funny how none of them respond back..Anyways I’d get a trainer if I did it bc these exercises can really mangle your lower back up if you’re doing it wrong. Id think it would really be easy to not have the right posture when working out causing more damage than what you had.
@@johndough5192not really. Don’t go high weight until you get the form down. Plenty of videos to show you how. Only goofs get a trainer now a days.
These absolutely work. I've been only working on my abs and 2 of these movements for not even 2 weeks and I already feel a huge impact. I'm a runner who periodically gets aching in my lower back after my 2nd to 3rd km. Since I've been doing this I has totally gone away and I haven't have to cut my runs short anymore. Truly life saving techniques here.
I can’t thank you enough for this video. The bird dog movement you showed literally saved my life. I’m a powerlifter and have been dealing with excruciating lower back pain the last 12 months. Within 1 week I am almost pain free by following what you recommended. You’ve allowed me to return back to my normal life!
Damn only in one week?
@@mikebond3210I think he sleeps in bird dog position
@mattie2477 How are you doing now? No longer in pain lifting weights?
@@mikebond3210 Yeah, that's coincidence or placebo. Every time I see someone say a diet, specific exercise or stretch, herb, medication, etc. changed their lives in days or a couple weeks when we know it takes far longer to see the effects, I always 🤦♂.
@@mikebond3210
A week and a day😂
I agree ...I've been doing bird dogs holding each side for 10 seconds each for 2 sets .I am 62 and have not had back trouble in years ! Thanks great presentation .
This is exactly what I needed as I've been experiencing a bit of lower back pain recently! Thanks for the great upload!
Instructions not clear. Preformed every work out with perfect execution but, my lower back is still not green. Does that mean it's still weak?
yes
JAdames hahaa nice joke
Lol
Yo this actually made me laugh 😂
Only if it was red before!
That gym is majestically aesthetic!
I agree.
Yes cat
Started going to the gym recently due to back pain caused by hard labour work, this video is definately giving me hope.
Anyone who speaks while having their hands like that is someone I surly trust . I’ll be subscribing
iv had a back injury 10 years ago
this helped a lot thanks
This is so true! I had many years of almost daily lower back pain that I just thought I had to get used to. I lost 33 lbs and began a workout regimen including exercises to strengthen my lower back and in a week the pain went away and hasn’t came back. When I first started doing those exercises my lower back was sore for a few days but I continued doing them every other day and in no time the pain went away.
This is the best lifting channel on TH-cam. And there are some great ones out there. But this one is my favorite. I love how he always includes scientific papers and studies to back up his lifting tips.
I'm a guy who has been deadlifting and squatting most of my life because of athletics and lifestyle, yet I still have lower back issues. One thing I've learned from my experience is that it pays to do maintenance activities like high volume lower back training AND stretching; tons and tons of stretching. Good video.
This guy is great who agrees?
Thx Jeremy, always coming with the best science based excercises. I've learned a lot from you. Keep up the great work
I'm not sure if you have any idea how much you're impacting people's lives.. but this video really changed mine.
I was falsely diagnosed with a minor disk injury a year ago and have been stuck doing all those Mckenzie exercises for almost a year only to relieve the pain for a small while.. it had never occurred to me that the problem could be that I have weak glutes or abs .. and it made so much sense since I practically sit for a living and I never used to target my glutes independently in any of my workout routines.. just days in doing this routine, I began to feel less low back pain for more and more extended periods of time.. all I want to say is THANK YOU and keep doing what you're doing. Cheer !!
أخي هل أستطيع التكلم معك
same as mine bro, mild disc bulge and suggested not to do heavy work..hope it helps me like your, will be starting today.
Finally a trainer talking right about lower back strength and mentioning McGil's research. Thank you man
Thank you for adding all the modifiers! I am a senior and former national class athlete who has been, unfortunately, sedentary for a couple decades. I have been looking for ways to not default to my "kill yourself" workouts yet feel like I am making gains; low-back is key for me. Explaining the science is also very helpful.
Super well explained. Very educational as well. Perfect demonstration. Best exercise video I’ve ever seen.
This is so true. Heavy deadlifts, back hyper extensions and squats have done wonders for my back. I don't get any lower back pain any more except the once in a while soreness after a heavy back day.
Thorough and well-presented as always, Jeremy. While things are better now, I had regular issue with my lower back for the very reasons you mentioned here. Despite all the deadlifts and squats I was doing it kept flaring up and drove me batty. These secondary exercises are the key and make a massive difference.
If u want to strengthen multifidus then bird dog is the answer. Multifidus can turn off with a back issue or injury, so while the big back erectors are firing with deadlifts, etc, these small deep muscles, which stabilize the spinal vertebrae, are not working which means more chance or re injury and pain.
I started doing bird dogs , side planks an dead bugs a few years ago to build a stronger core after years and years of chronic back issues. And really helped strengthen my back.
This is the best fitness channel on TH-cam
Good video man. I've had a pinched nerve in the lower back for 4 years. And my spine was a little curved. No options except surgery. I decided to go to the gym, started working my upper, then found your video, and 5 months later I was fine. Thanks man!
How are you today ?
@@alizameeruddinkhan3916 Good
Man I f***ing love your channel! This is where I started my workout journey and every video is so informative yet not overwhelming with all the info.
Squats and deadlifts introduced pain for me 😅
Good video. I would add a front/side plank progression. Internally rotate the hips during Roman chair exercise to shut off the glutes/hamstrings to isolate the erector spinal (low back extensors). If poor form during squat, I always suggest barbell or dumbbell step ups to keep the spine in neutral and get the same range of motion/load of the lower extremities. If trouble with barbell deadlift, switch to a hex bar deadlift to shift the center of mass closer to the body and provide less strain to the lower back.
I subbed for one reason. You explain clearly, not bullshit, get to the point and i get what i clicked for. Thank you.
I need this in a big way. I’m getting big but can tell my Lower back is falling behind
i had issues with my spinae erectus muscles after a lower back injury and I was told by various physios and massage therapists to just do stretches and to do different twisting exercises NONE of which helped until I randomly did back extensions in the gym and the next day my back felt 1000x better and they are one of my favourite exercises and try to do them EVERY time I go to the gym
this dudes animation is on another level lmaoooo
what's funny about that
I animated it
@@khalil7011 some people think it is used for saying something cool or legendary like lol they dont even know the full form .
This was perfect! I almost left the video when you talked about “do squats and deadlifts” then you said “but these workouts are actually associated with back pain as well” and I’m like HELL YEAH HE UNDERSTANDS
Finally a problem i was suffering from long time
Lower back pain can also be caused by compensation for under-developed glutes. A strong butt can fix some lower back pains
Bro your content is epic! Thank you for your dedication. You’re helping a lot of people and including myself with your videos. Legend bro ❤️
Planks, Romanian Dead lifts, and Good Mornings. 3 sets each, 2x a week since highschool. Never had a single back issue.
Thank You So much. 8 years ago I had lower back spine operation. Ocassionaly I have some back pain due to working sitting position or bad sleeping position nevertheless operation was succesful and I have never been fitter and stronger than now. 3 months ago I became a father and I'm trying to organize new training routine, I Will defintely include your advices. Thank You So much. You are a live saver.
And then progress to lifting both of your hands and legs
This only works for guy who do NNN
You will need a massive donger for that but worry not our boy jeremy will make video on donger streches and strengthening it to hold the body weight
You can just try lifting the hand and leg on the same side, it already gets interesting.
But Jeremy said that doing the Superman is bad for the lower back.
You are very clear and precise!
Love this, thank you so much!! Just started playing racquetball and have tweaked my lower back. I'm going to start incorporating these immediately 🙂
The best video of this problem, greetings from Chile
This was such a perfect video for me and what I have been doing lately. I've had a bad back for years but now I'm trying to strengthen it. I have been doing your routine for a few weeks now. Back extensions and bird dogs twice a week. I have a question though. Should I also do any side plank lifts? I'm not sure what the name of it is called but it strengthens your QL muscles. Is that ok to do also? I've heard that also helps strengthen your back to prevent injuries? Your thoughts? Thank you very much. 😀
Bro, I love your channel. Thank you so much for making these videos. I'm trying to rehab my messed up body back to shape and your videos are so helpful. Anything on feet and lower leg strengthening and twisted pelvis or anterior pelvic tilt would be helpful to see. And any videos on what exercises could help open the body back up from years of sitting and not being active, posterior chain re alignment and strengthening.
appreciate the suggestions for those of us who don’t deadlift!
Thanks Jeremy, I'm going add these exercises to my weekly routine 💪🏻
Kettlebell swing would be helpful. I LOVE your channel. Keep up the great work
As usual, awesome content with tons of research and scientific background checks. Jeremy easily has one of the most well-educated fitness channels on TH-cam.
The problem is that the gym we go to doesn't have equipment for back extensions. Is there an alternative exercise/equipment that activates the lower back in the same way?
thank you alot my back pain stopped because of you thank you very much
0:11 Every ointment advertisement on television
Your info and breakdown is so well put together. Be blessed!!
Need this cuz my lower back got messed up a year ago from deadlifting
Savage123 me too, I hurt my back squatting recently. It was terrible, still feeling it honestly.
Same. I am 17 and about 3 months ago I deadlift 140 kg max. I had a belt on and my form was really good but for some reason I have a back pain since then. Now I can Deadlift 146 without problem. I don't know what happened with the 140
just do anterior pelvic tilt and learn to do lumbar extension and flexion through lower abs pelvic curls you'll fix it u need more mobility
Good to see the result of the exercises
Tight hamstrings and glutes is the main cose of lower back pain, so stretch those 2 times a day 10 each.
@@Bobcheloo and you got that 75% data as fact from where exactly? Lol
@@Bobcheloo even the cattle medicine says it is from "some reasearch" so what it really says we as medicine and reasearch for people that are cattle and sheep, have some reasearch that suggests this. Lol
The best way is to train them then stretch them
I'm a remedial massage therapist and majority of cases with my clients who have lower back pain, the primary cause are tight glutes. This is easily tested with the client lying prone and performing hip joint extension. This action should activate the glutes first, then the hamstrings and for hyper extended cases (rare), the lower back. If a client feels discomfort or pain on their lower back when performing hip joint extension it indicates their glutes are so tight that they can barely activate it so their lower back takes over. I would also palpate the glutes with my elbows and find lots of bumpy knots on the glute max and a few triggerpoints.
I find that 10 minutes of myofascial release on both glutes was a bare minimum to take the physical stress away from the lower back and restore function back into the glutes. I noticed this after post assessment where the client no longer felt discomfort or pain. Hamstrings should be treated as secondary but I would also check the posture of my clients especially for anterior pelvic tilt because you wouldn't want to over lengthen already weakened hamstrings.
As a self care advice, I'd show them some dynamic and static stretches for their glutes and after a few days or a week of loosening up the glutes (depending if their case was acute or chronic) to seek advice from a physio, exercise physio or fitness trainer to strengthen their glutes so as to decrease the likelihood of the lower back from taking over for the glutes.
Lower back pain in most cases I've dealt with come from over used glutes or weakened glutes which can become more prone to fatigue and tightening.
Strengthening them as well
Usually i watch multiple videos, But with Jeremy every thing is clear.
Wo listening to this gave me lower back pain out of no were.
Needed this exactly
Great content, lately I've been experiencing back pain despite I perform exercise regularly (I swim competitively) and I've always noticed I tend to hyperextend my back and probably there's some imbalances that make me lower back weaker but at least now I know how to attack this without making the pain worse (it happens more often after swimming a lot of breaststroke and sometimes with butterfly if the training gets too intense).
This is one of the best videos concerning this issue on youtube. Thank you
So great to see the multifidus muscles addressed in a gym-based programme - Love the mix of practical and research in your vids, seamed together to be easily digestable. Thank you!
These videos are amazing. God bless you and your channel!
Great explination as usual Jeremy! I have one question tho: do you encourage using belt when going for heavy sets of Squats/ Dead Lifts?
Depends. Using it cause no problem, only increases the amount of weight u can use
Sophisticated video graphics, excellent explanation.
Pro video. Works really well 1.25 playback speed. 😉
Yes! I'm glad I'm not the only one who does this, that is the only way to make him talk at a normal speed!
Very ,Very Good, Excellent, Keep up the Good Work.Sounds Very Experienced; Very Scientific, Practical,and Informative. 👍❤️😁********
Easy fix to lower back pain: freestyle swimming.
Haha nice!
I agree, but my lake is frozen.
My hips are sinking after taking breath and my spine goes into hyper extension which causes lower back pain ☹️
That is how I got my spinal hernia. Take care with the kicks.
Thank you for this info it’s reassuring me to continue coz I had stopped doing deadlifts and bird dogs post hysterectomy
Hello, show how to properly squat, I can only do slav squat.
You actually want to squat ass to grass.. sooo, you're on the right track!
FANTASTIC video. Thank you.
If you don't already have one, a vid on how to get back into training AFTER an injury: tips, preventive measures, treatment, etc.
This was a fantastic video and very informative. Thank you very much!
I get lowerback soreness after a heavy squat or deadlift session, which fades away within a day or two; and the degree of soreness isn't too high but is enough to make it uncomfortable for me to either bend forward or sideways. Should i be concerned about it?
Rudranil and Kankana fatal disease
Start counting your days
Rip
I had multiple back surgeries and in result am somewhat permanently disabled or in pain due to not being willing to fuse .
The 60% pain reliever techniques are the bird dogs , back extensions and don’t forget the STIFF LEG DEAD LIFT ! Makes life so so much easier but it’s all still the same struggle but the pain is less then extreme at least .
Everyone please keep your core supported and look after you back , it’s life changing . Lucky I’m an absolute CU#T of a thing , I just keep on keeping on through it all . But not everyone is built for it .
Move it or lose it .
Sauna , stretching and these exercises are life changing .
I literally just googled how to relieve lower back pain this morning lmao
gaven leu it’s google spying on u 👀
Same here! OMG...
Yoga and parnyaam
google owns youtube so they retarget you here when you search something
In high-school marching band, and I'm plain the tenors which is demanding on the back, this. Video will help alot.
Q: What are your thoughts on "Good Mornings" for lower back strength?
I've heard those are among the worst exercises one can do
Do resistance band good mornings
@@LlamaArmy even if done properly?
Goodmornings are great if you have enough hip mobility to execute them properly. Not alot of people have great hip mobility, including me..
@@aljezwijghuizen2125 true. As a former athlete, they help alpt with hip explosion.
Thank you, i've been hyperextending doing these moves and had no idea i was doing more harm than good. Will start training correctly now.
Great video just sound more alive and exciting man😂
This video has helped reaffirm my process of lower back strength and extension limits. Very much needed as I'm constantly lifting objects into trucks and so on.
1:05 錯誤訓練
2:08 舉槓鈴
深蹲 硬拉
讓下背有較高的活躍度
每周一次
3:49 羅馬椅
6:30 改善下背協調性 鳥狗運動
肌活下背穩定肌
6:58 錯誤
7:08 正確
第1組8次
第2組6次
第3組4次
每周增加1~2次夏背運動
就能快速增加下背力量
每周進行重量深蹲+硬拉
這麼好人啊你
One of the best channel for fitness... I really like your videos.... 👍👍👍👍👍
Jeremy Ethier: Maintains neutral spine
Every Calisthenics Channel: *laughs while doing a Bridge.*
Calisthenics channels are for clowns, though.
Thank you for this exercises
disclaimer: lower back pain can also come from having a tight lower back. In that case you need to do some stretching and mobility exercises. Resistance training might worsen the pain because it puts more strain on the back thats already tight. Just keep that in mind.
Get physio advice but the non deadlift exercises work very well if you do them and listen hard to your body during
This is often very true as the lower back muscles tend to be shortened or hypertonic, as they primarily hold us up against gravity and maintain posture.
That said training them even more would not be that beneficial.
Stretching and improved mobility would be more benificial, as said. Also strenthening your abdominal/ core as antagonists to the lower back might get it better.
The Abdominal/ Core are often weak or too weak in contrast to the lower back which compensates this weakness.
really glad i saw this, I was over-extending on the back extension
ok so the ad i got for this video was about a kid in a wheel chair and my first thought was "hmm I guess I should watch one of his leg videos while im here"
This has given me clarity to the pain I've felt for years. Thanks for this!
*Another video 2 years later*
"If you've been doing the exercises mentioned in this video you've just been putting your back at risk"...It never ends.
its rare to find a doctor or a fitness expert give good advice for free-..... jeremy however gives extraordinary advice AT VIRTUALLY NO COST.....#AtrueFan From India
Dont know if I should train lower back on pull or legs day
I think it depends on what exercises are in my split and what my goals are so I think I'll train it on lower body days
Zetsuke4 you just answered your own question😐
jones mohammad no i didnt
Lol
Very informative. Very well done. Exactly what I needed - 2 options. Thank you
6:25 Don't mind this comment, I just needed to put a bookmark for Birddog. Thanks for the video by the way.❤
Hello I have a question, bird and dog exercise (8,6,4) reps ( so each hand will take 8 reps ? So it will be 8 in right hand then 8 in left hand ??