Do This EVERY Day | NO More Low Back Pain! (30 SECS)
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- เผยแพร่เมื่อ 29 มิ.ย. 2024
- If you suffer from occasional or even chronic low back pain, you are definitely going to want to watch this video. I’m going to show you a single exercise that you can do anywhere, every single day, that won’t take you more than 30 seconds to do and will help you to get rid of that low back pain forever. Understanding the selection of the exercise however requires a brief discussion of the reasons for your lower back pain in the first place.
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In general, pain the low back can be categorized into one of two categories; neurogenic or muscular/joint related. The nerve related pain is almost always due to an issue with a lumbar disc or the nerve roots that exit the spine and travel to distant regions of the body. When you have nerve related pain it is always best to get examined by a doctor to confirm and then form a treatment plan specific to resolving the issue.
When the issue is muscular in nature however, or has had consequences on the joints of the low back because of the tight and weak muscles, then it is time to take matters into your own hands and do something about it.
The irony of low back pain is that most of the time the pain you feel is simply a symptom of a bigger issue somewhere else. For instance, the lower back should be a stable area of the body. The joints should provide very little movement in the form of rotation or side bending and the muscles should be capable of providing rigid, almost girder-like support, of this region.
This is usually the case however, when the muscles of the hips below get weak…they often look to the muscles of the low back to assist. This places a demand on the lumbar paraspinals that they are simply not equipped to handle. It is then that you are likely to experience tightness or spasm that provides the stability that was compromised but in a very unhealthy and unpleasant way.
Likewise, when the hips do not maintain the mobility they need given their ball and socket structure, then the low back is often the area that is asked to pitch in and lend mobility. As discussed earlier, this is a problem since this area of the body is designed to be stable. The key to changing the course of your low back pain is learning how and how often to intervene before any of this happens.
This is where the reverse hyperextension exercise comes in. This is incredibly powerful because it is driven from the ground up as the kinetic chain desires. The glutes are the muscles that drive the low back instead of the other way around. Additionally, this is an exercise that can be done virtually anywhere that you can lay down and let your feet hang off the edge. I show it on a bench, a glute ham raise and even reference how you can easily do this on your bed each morning.
The key is initiating the contraction in the glutes as opposed to trying to lift the legs with your low back. While the hyperextension is another great way to strengthen the lower back, it is one that is likely to be more difficult (especially for those suffering from lower back pain or weakness at the moment) and less likely to be able to be performed without modifications.
Try this once or twice a day, aiming for 10-12 high quality repetitions. Don’t worry about racking up more and more reps here. The key is that you only do ones that you can control and be sure you are initiating the right way with the glutes rather than the low back muscles.
If you find this helpful, please do me a favor and share it with a friend. If you are looking for a complete workout program that never overlooks the importance of the smaller exercises or movements and builds them in seamlessly to the heavier training you do to build muscle and develop a powerful athletic physique, head to athleanx.com at the link below and get the program that best matches your goals.
For more videos on how to fix low back pain instantly and the best way to treat a disc issue if you have one, be sure to subscribe to our channel here on youtube at the link below and turn on your notifications so you never miss a video when it’s published. - แนวปฏิบัติและการใช้ชีวิต
If you suffer from "low back" pain and need immediate relief, you NEED to check out this extremely helpful video => th-cam.com/video/DWmGArQBtFI/w-d-xo.html
I tried this...and then went running. It didn't help AT ALL! Halfway in my run my back got tight as hell
😅😂
@@drumma4lyfe06 he didn't say.do it once and your cured.
@@aronjohn84 yeah, you're right
Facepull?
"Honey, please just get in bed."
*Jeff silently doing reverse hyperextensions on the edge of the bed.*
"This booty don't build itself, do you like it or not?"
Nice comment 👍
Please make this goes up
I’m laughing so hard 😂😂
BEISisICE Lolol
This guy knows what he’s talking about, he owns a bone person.
A Calcium being
And Raymond the skeleton should have a dynamic intro.
U mean Jesse right?
Jesse?
@@teodorstefanov984 new here?
Jessie.
The 155 lbs muscle man who is a retired gummy bear eating champion of North America. Renowned guzzler of gummies, his royal shortness, Jessie!
Thank you so much! I’ve suffered from lower back pain for about 25 years. It goes out from lifting something or driving. When it goes out I can’t walk and am bed ridden for a week or two. This has absolutely helped me. I have been pain free for over two years doing this every morning, over my kitchen counter. One set of 20. This is the only thing that has helped completely! I never wrote a comment before. I just had to thank you. 🙏
8 months later, are you still feeling great doing this exercice ?
This gives me hope, been having a lot of backpain since 14 months now, not much seem to really help me so far
@@ducoh2093 It's been 1 month and a half that my lower backpain is mostly gone (sometimes comes back up if I sleep very badly but no more strain/pain in an average day). It had been slowly and slowly rising up for months (if not years tbh) untill It was too much. I can share what I do as daily exercices if you're intersteted (it's not the exercices showed in this video tho) :)
@@ErgoProxyification Sure, please share it with me! Let me know how you want to share it
@@ducoh2093 and the 2'd video is a short 5 minutes routine I do every single day and it works wonders : th-cam.com/video/bcbuhePZZj0/w-d-xo.html&ab_channel=JeremyEthier
If any of those exercices don't "strech" you, don't feel olbigated to do them. Do those who you feel are necessary :) For me the ones which relieve my backpain the most I feel like are the cat-camel one and the standup - arm in the air one (from the first video). But doing daily exercices helped a lot overall I think!
Good luck :)
75 years old and I do what Jeff says. Changed my life as a professor (brain health)
and dancer (athletic health). Muscles, balance, energy, mental acuity all improved because of Jeff...His combination of training, education, and science has led to the best, safest and healthiest results. I am almost ready for the next 25 years.
Great to see somebody like you here. Salute too ;D
I hope you have a healthy life
aye good luck man stay safe
best of luck brother!! you got this
What specifically are you doing of his just like all of his stuff or like select number
Watching all the *Do this everyday* workouts now got 28 hours a day workout plan
The ultimate challenge
Ha! Lol
Nard Dog underrated comment 😂
AFTER you brush and floss 4x a day for 45 mins...
Subash 😂😂😂
Can we please appreciate the fact that Jeff puts a massive description under every single one of his videos? Thanks!
Vincent Vega to be fair i think thats jesses job
Either way it is much appreciated
@@jimothyus These descriptions were there before Jeff met Jasse
Haha made me look, it's an essay
I think it's ridiculously helpful
Listen up! I had a bike accident when I was 18, broke my tibia, fibula and femur in both legs, pelvis, all my ribs, both feet crushed, six months on my back in hospital..blah, blah......I worked very hard indeed on my recovery but by the time I was thirty ish I had a pain in my back that would keep me awake at night for the next 30 years. The pain always seemed to intensify when I was lying down trying to sleep. So, I’ve been doing these exercises twice a day for two weeks and I swear I am almost pain free.......I can’t believe it, I had given up and resigned myself to a lifetime of back pain.
Can’t thank you enough.
Jeff: "this is not a difficult movement"
Me: nearly shatter my entire lower body on half a rep
Haven’t tried it yet but that’s what I was thinking my back has been tight for years and can’t fathom doing this with ease right now.
You can actually start out doing this on the floor. There's a yoga pose commonly called the superman pose, which is basically this exercise on the floor. Probably the best way to go if you're starting with a very weak back.
@@davidhammond7724 thank you.
I ended up in a wheelchair on my first set!! I get to sit down now for the rest of my life. Its amazing.
@@DoomiePookie 😶 For real ?
I have had lower back pain for years. Started doing this 3 months ago and it has eliminated my issues, thank you Athlean-X
was it forward bending lower back pain?
@@prashanmadura2338 bro i have also forward bending lower back pain do you think this the exercise in this video will work?
YES GLUTES (BUTT) ,SHOULDER , ARMS,ARMS STRAIGHT OUT TO SIDES, THUMB TURNED BACKWARDS VIDEO, NECK . THIS IS THE FOUNDATION TO MOST THINGS .
@@umanggupta9660 I think if you have that, you should check with the doctor. I have muscle pain. The muscles to weak to hold my IT back the whole day. That pain is allways persinstent. I think jeff means that.
He's not Athlean-X,
He's everyones pops
*Jeff giving a tour of his home*
Jeff: And this is where the magic happens
Jeff: And by magic I mean reverse hyperextensions on the edge of the bed
haha legend
Armando Villa Underated comment.
You made my day good sir
Bruhhhhhhh 😂😂😂😂😂👌🏻
Armando Villa reps till failure
I am a physical therapist as well. Enjoy the videos. I recommended people sitting on the ground more than chairs and doing deep squats working on keeping heels on ground and being able to hold that position for several minutes.
Jeff, thank you so much. I feel like you’ve saved my life. i’m 14 years old, i lift for about 1.5 year now and my back pain was horrible for about 4 months. I’m doing this exercise for 3 weeks now and i feel lot better, i can finally run, jump and get up from bed without any pain in my back. Your videos also helped me with knee pain, shoulder pain and technique. Thank you Jeff❤
My lower back pain: **enjoys it's 24/7 existence**
Jeff:
My lower back: **sweats nervously**
I wish Jeff could tell me how to keep my relationships strong and stable.
Face pulls probably 🤷🏽♂️
More action with the lower back and hips is the answer. More repetitive movements, multiple times a day, repeat whenever you get the chance.
High quality repitions
Get your money up! Grow a heart (since you sound like you care) & get your stroke game on point!
Chetan HG AAAAAHHH amazing 10/10 comment highly recommend
It’s a blessing that we have access to this man and for free. Thank you sir
Dude this is amazing. Had pain for weeks. Just done one set and it already feels 100 times better.
Jeff, thank you for removing all my pain . i have scoliosis all my life i've been in pain. when sitting, walking, sleeping whatever. chiropractors, physical therapy, orthopedic doctors since, I was 17 , now i'm the young age of 79 , and out of pain for the first. From my neck to my toes you have stabilized my spine,and i don't have to were arch supports any longer. thankyou.
I have sent you videos to everyone ,i even stop people in stores and tell them about you.
send the videos ;)
That's so nice! I hope I can get benefits from it as well. Any important video you would advice somebody with back pain to watch besides this?
You're great! Keep going Mrs.! 🙌🏼🙌🏼🔥🔥
I'm happy to hear your better Ann. It gives me hope that I can get back to normal. Past two weeks have been the worse in my life. I'm going to try this workout and pray for the best.
Thanq. Had back pain after trying crazy yoga move "little thunder" when not ready for it..ouch..muscles tight..I have incorporated today..thnx Jeff
He said "I didn't even realise I did this until Jesse pointed it out"
Does my man realise he goes to the gym every day too?
😂😂😂😂😂😂😂😂😂
He lives in the gym
Owen Fitzsimmons He’ll probably snap out and says “I didn’t realise I never go to the gym because I live in one until you pointed it out !”
He's always stoned when he does it
It's just second nature to him at this point.
Single greatest exercise I've found when it comes to chronic low back pain / tightness.
Have had low back pain for about 3 years which was really beginning to bug me when at my desk or driving. Experienced 2 bad spasms which had me out of commission for a couple of weeks each time. I've tried physios, massages, lots of different routines from youtube but this one exercise has had the greatest impact on my wellbeing of everything I've tried.
I no longer dread long drives, or wake up with a back and hips feeling awful. The day after I tried a few sets of reverse hypers I immediately noticed a reduction in my back discomfort and a big improvement in my ability to sit still in a car for 1 hour plus. Even the feeling of tightness which I had put down to shortened muscles is improving too. The whole problem was a weak low back and this is the cure.
Thank you Jeff. You may well have saved my life.
I've been dealing with lower back pain issues for yrs. This is truly helpful Jeff. Thanks for putting this together. THIS HAS HELPED ALOT !!
The only back pain Jeff has ever had, is from carrying the TH-cam fitness community.
Minibanter 👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻
That's a pain in the ass not in the low back.
The whole truth and nothing but the truth
Nah Jeff has trained all his life to do this. He doesn't have back pain.
Carrying and correcting
Jeff: "The Reverse Hyperextension can be done ANYWHERE"
Me: *starts looking around the house to see where I can do this*
I just tried doing these on the kitchen counter. No go. I’m going to try my stove next .
@@jordycabadas 😂😂 coffee table, will do in a pinch
Bed works, that's where I do mine, its the only place I can 😅
How about a medicine ball?
My coffee table works good
This exercise ABSOLUTELY WORKS! I did it today after finding out about it and back already feels better.
I used to do reverse calf curls. But this move takes it to the next level. It's INSTANT relief. Furthermore it made me feel where the weakness in my body is.
It's like im learning to walk again.
Thank you Jeff 🙏
"Face pull for your back"
Face pulls are everywhere.
A butt pull
"Jeff, my head hur-"
**"Face pulls my dude, facepulls**
Curls are the face pulls for your biceps
Reverse face pull
U making fun of me?
It’s funny how people sleep. I sleep on my side. My roommate sleeps on his belly. And the rest of the world sleeps on Jeff Cavalier
😂
What does that even mean?
This was actually genius
I get back pain when I sleep on my belly, heard from a friend its not good to sleep on your belly
A. P. The man has 10 mil subs no one is sleeping on him
Holy crap. 1 good rep and my lower back is already feeling better. This meams soo much to me. Gonna keep doing this. Thank you Jeff.
60 years of all kinds of sports (mainly boxing) and I never had instrant relief from discomfort the way I did with this exercise ! Now a fan ,I'm going through your vids for more info and better body positioning during workouts. Kudos from across the Atlantic
This dude should be granted a doctorate from the most prestigious university
He actually has a master’s degree in physical science and an official strength and conditioning certification
@@jaydodd5290 it just isn't enough for a guy who gives an in-depth analysis of the human body every single time...Jeff spits science in mere seconds...that's something you don't find
@@midnytevega2777 Actually most phisical therapists know all this.
But on youtube there's a lot of phonies and idiots.
@@am33x I agree
@@am33x Actually most phisical therapists don't know all this. In todays world only 2% of the people qualified as Doctors have true knowledge.
The only back pain Jeff gets is from carrying all of us
This is gold
Lol more like carrying the fitness industry
Nice one ;-)
This wins the internet today. Lmao
Haha! Brilliant.
Love how confident he is in his advice
Can't wait to give it a try! This is the first week since I started working out again that I haven't had a sore lower back. Your tip about a wider stance so the hips can do their job has been a big help as well. Thanks Jeff!
I get my daily abs workout from laughing at these comments.
RobertB1St same and I actually get a upper abs cramp from overlaughing
Lol 😂
I usually get my abs by coughing from so much weed smoking, but I quit recently, so off to the gym I go!
@@i-never-look-at-replies-lol yeah abs and bronchitis are not a good trade off .
@@i-never-look-at-replies-lol Also that testosterone loss from that shit.
Okay, here it goes. Hopefully it helps some of you guys....
Twelve years back i broke my back. Tried a lot of stuff, but could never really manage to recover from it fully. Erly last year, i got hospitalized again due to a spasm. Couldn't move for a week. Finally with some physio i got back on my feet. I was asked to do back strengthening exercises along with glutes and core muscles. This was one of the exercises recommended by the physio. I was doing it at home initially cuz i couldn't hit the gym for a while. It made HELL a lot of difference. For someone like me, who carried this pain for a long time, I even forgot that I had broken my back 10 years ago.
A big shout out to AthleanX for recommending this exercise. It is part of my normal warm up routine every day at the gym and i suggest no one miss it ever. It just takes 2 mins for 2 sets. Makes a world of difference!!!
Of all the topics Jeff has videos about, the low back pain set is the most beneficial to me. I've been struggling with low back pain for decades (since I decided foolhardily to drag a huge desk up a flight of stairs by myself. That night, my back burned more than it ever has in my life). So after physical therapy, chiropractic, and lots of drugs, I finally started a routine based on Jeff's videos. It's been about 6 months of this and my back is stronger and feels better than it has in years. Thanks Athlean-X!
I’ve been having problems doing basic ab exercises like crunches due to lower back pain. I just did this for the first time ever and felt instant relief! I can’t wait to do this everyday. Thank you so much!
I felt instant relief as well and my nagging lower back pain is nowhere to be found. Trampolining helps as well believe it or not.
STAY AWAY from flexion (such as crunches) and work more with low back EXTENSION. Prop up on your elbows while laying flat for 2-3 mins, then lay flat for a minute. Go back and forth 5-6 times every day. It will make your back pain go away!!! And also try not to slouch when sitting!!
I had lowerback pain for 2 years i quited gym and almost my job because of this issue. Started this exercise 4 months ago thank you jeff for chaning my life i can live normal again.
Am happy for u 😊 I will start doing the exercises ,I too have lower back pain for 2years now , guys wish me good luck 😊
Can I ask you something, did you only do this exercise or tried some other exercises as well ?
@@winniemutindi3755 goooooooood luck lad , tell me did it work?
Really happy for you mate
Good for you man.hey I'm 23 now..I had to stop going to the gym 1.5 years ago coz of lower back pain..and now I took new year resolution to workout..and I'm scared of getting that back pain again..it comes sometimes..and I try to sleep..sit in a certain position to get rid of it..I can't tell how low I feel sometimes bcz of this..maybe this will help..let's see..I'll let you guys know
I did so much deadlift, my lower back started hurting due to my muscles pulling my whole upper body back. I started doing abs exersises again, to balance it out and i got it fixed. Thanks Jeff.
Is this a thing? I've never heard of pulling anterior muscles from having a strong back. Has anyone else gone through this?
Not saying what you sent through was fake but this is just really rare to come across
Deadlifts should not be done unless you plan of doing it for ever I guess as a deadlifter which is basically the end of you
KILLER DESTROYER entirely incorrect. The deadlift is a compound movement and strengthens the whole of the posterior chain. If you don’t do deadlifts now I would fully recommend starting. Make sure your form is correct though.
I think that's what im going through now. When I sneezed, my back freezes up and gives out some times. It's almost impossible to do hip thrusts or crunches.
How did you fix it?
Thank you for sharing this exercise. I had very bad lower back pain for 2-3 days. Just did it once Allhamdulillah feel much better now. Thank you so much!
Thank you Athlean-X for helping me!
I like to go out dancing with my partner and i was having back pains constantly in the morning. I go to the gym 4-5 per week and i was confused why it was happening. Your exercises helped me and it has relieved me from my pain!
Video Request : Stretching routine before going to bed.
that would be a good vid
I think he did describe his nighttime stretching routine in one of his much older videos
He doesn't recommend stretching at night, I don't remember the explanation or the name of the video but he discourages stretching before bed
@@Diegomolinams98 I clearly heard him say otherwise, stretch after workout but preferably before going to bed.
Just found it back in this video at this timing : th-cam.com/video/wLAerhu77ws/w-d-xo.html
But also on other videos.
After the day work , workout ect.. u tense up in your sleep the most , best to stretch in the morning, first thing I do , been 4 years of this , now after 30 min routine I hang from a bar for 5 mins , then hit my invert table for 5 mins, pains still there but under control, I've increased my range of motion so much I get great adjustments without the invert table now, but still love my table
My lower back pain immediately decreased substantially after one set. I will be doing this every day at least twice a day now. Thank you, you badass sir.
Update: 5 days in and I no longer have back pain. I had back pain from lying down to sleep and it is gone. I do around 4 sets of 10 a day.
Update: 6 months no back pain when doing anything. I do a set of 12 every morning and a set of 12 after I lift. You'll notice I do a lot less than when I first started. It is just maintenance at this point.
This is the kind of comment we need. Thanks.
Thank you. I have had low back pain for a couple years now. Nothing has helped. I will try this. My lower left back hurts and it controls my day! Physical therapy dodnt do anything for me.
Bullwinkel Jeff has more vids on lower back pain and how to fix, check those out! Really good stuff.
Can concur: one set and the pain that kept me up all night last night has eased substantially. Love the update/edit too; makes me even more optimistic!
This was my exact question. I just started doing this and feel a noticeable difference and now I'm wondering if I can do it more than once a day?
Just wanted to say that I’ve been watching your videos for a few years now and they have helped me so much! Everything for lower back issues, shoulder issues to seeing planters fasciitis disappear and not come back! Didn’t even know what it was I had, just thought it was a problem I had with arches. Thank you so much for doing these videos they have been a blessing to me. Plus I put everyone I’ve seen with muscle issues and weaknesses onto your videos! Thanks again and keep up the great work!
Louie Simmons developed that movement in the 80s after he broke his back doing good mornings. He said it turned into one of the most important movements he used in his gym.
Great call and props to Louie Simmons who INVENTED the reverse hypertension machine at the Westside Barbell Club in Columbus, Ohio. I actually gave one in my gym and use it everyday.
You definitely don't see this the equipment for this move in many gyms.
michael cramer no doubt, I love mine!!!
EXACTLY! 😁😁😁💪🐄🇺🇸🦅🏁❤
Bruce Lee injured his back doing good mornings too 😵
My guy Jeff is the only person I trust on TH-cam with health related videos. You can tell he actually knows what he's talking about and not just spouting nonsense. Keep up the good work fam!
Check out Jeff nipard or Jeremy ethier they both post consistent science based fitness videos and use papers and studies to back it up those two channels and athlean x are the only channels I trust on TH-cam. Best wishes to you and your goals brother
Sung-Soo Devine Jeremy Ethier uses so many studies you’ll feel like you just got your PhD after watching his videos. Really good stuff, though.
@@sung-soodevine4458 Thank you for the recommendations! I'll make sure to check them out. Best wishes to you as well bro!
I appreciate you and your channel Jeff! The information you provide on injury avoidance and the proper way to perform an exercise is priceless. Was having chronic groin area pain until you showed hazard of placing knee on a bench when performing a bent over dumbbell row. Now I do them w/o knee on bench, both feet planted - no more pain! Having had five shoulder surgeries due to impenishments to both shoulders and resultant rotator cuff fraying, you advice on variations to benchpresses, overhead presses and dips has also saved me from a developing problem. Yeah face pulls, etc.!!! The exercises for lower back pain were also extremely beneficial. Because of your invaluable advice, I am pain free, getting stronger and more buff than ever before as a natural trainer. Cannot thank you enough Jeff!!! Happy training - William!
What was that exercise for groin pain you did?
I love your videos brother. Been watching for years. You’re helping a lot of people out there, keep going strong.
The day I win that giveaway Jeffs going to internally rotate his shoulder while eating carrot cake
Hahaha
Hahahahhahahahahahahhahahahahahahahahahahaha
Dude! Hahahahahaha!
😂😂😂😂
How did he know my back was hurting? Just yesterday i was doing squats and my back was tight!
If squats are giving you back pain, it sounds like youre not squeezing your ass enough at the top.
what do you mean your back was tight? if your back was tight you need to work your lower abs by curling your pelvic up and squeezing with your glutes as hard as possible. this video is for people with weak lower back, not tight lower back. tight lower back means it's overworked and u need to flex your spine some more. this video is for people with tight lower abs causing them to go posterior tilt when squatting. this video helps them to extend and curve their lumbar spine. if your lower back is tight you need to stretch it by flexing your pelvic and lower spine in front of you and up.
@@joegt123 got it! Come to think of it, i dont really squeeze my ass when i come back up. I'll start doing this!
@@Zetsuke4 thanks for the advice! I'll definitely start working on my abs and start squeezing my cheeks when i come up! Like i told @joegt123, i dont think i squeeze very much during squats! I'll work on this!
@@noepadilla6688 give er' a squeeze and flex core when you unrack the bar to set up as well. I found this helps me from experiencing back pain.
This right here is the video I have been searching for for months. My lower back kills me (mostly from work) and I KNEW I needed to strengthen it but didn't know how until just now. And I just bought a bench like the one you used in the video. I'm looking forward to doing these daily. Thank God I found this channel and this video.
I had been suffering from lower back pain for a long time, and the doctor told me that there was weakness in the lower back muscles Thank God I have done these exercises successfully and I can say that my lower back pain has disappeared Sometimes I wanted to give up because I did not see any improvement, but I continued doing these exercises for about two months, and now, thank God, the lower back pain has disappeared. The lower back muscles have become strong. I advise anyone to be patient, do these exercises, and pray to God. God willing, back pain will disappear Thanks athlean
I've been using Jeff's routines for a few months now... WOW! He KNOWS HIS STUFF! By treating the causes rather than dealing with symptoms is the difference. Whether it's getting bigger biceps or wider deltoids or stopping low back pain, Jeff's advice is priceless!!!
Great exercise! 45 yrs old, suffered lower back pain for years, this movement, daily, has made a huge difference, very minor discomfort on occasion, but feel much better otherwise, thanks so much!
Yeh same.
A few years back I saw a video by Jeff describing different factors that can cause problems and realized I had issues with ankle mobility. I can point my toes easily but can't bend my toes toward my shins well. At least couldn't, bit mire flexible now. Started working on that, doing time under tension training (TUTT) and glute bridges to strengthen my glutes. The TUTT helped with mind muscle connection and control deep in the squat where my form was breaking down. Now the only pain I usually get is the normal sort you get after a good workout.
And now?
4 years ago i had a doctor tell me i should never lift heavy weights or have a physical job ever again due to my back pain, same day i watched this video, 1 week later no more back pain AT ALL. Now i’m lifting more weight than ever with absolutely zero lower back pain, thanks Jeff:)
Jeff, you are absolutely a life-saver. I recently discovered your channel and started implementing your tips like this, and honestly, your advice has changed my life absolutely for the better.
You’re the best to do it in the fitness game, bar none.
This video changed my life and I'm forever grateful to you! I had extreme pain every single morning for 2 years that made it nearly impossible to get out of bed in the morning. After an hour, it would fade and by the afternoon it was gone. It made it so I didn't want to sleep anymore because I knew I'd wake up in pain. Doing these exercises 3x per day (over a large exercise ball and holding onto the bottom of my couch) and my pain is gone completely! I saw results after literally 1 day. I can't thank you enough!!!
I’ve had lower back pain for 2 years. I’m in the 10th day of doing this exercise and I’m already pain free! How’s ur pain?
@@George-um1ke how is your pain today guys?
@@estefanogross9285 my pain is still here. I really don’t think that this exercise alone will help so much.
@@George-um1ke you keept doing it?
@@estefanogross9285 yes but it got worse
*NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached!
giveaway.athleanx.com/ytg/30-sec-low-back-pain
If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
ATHLEAN-X™ I lost 😭
Wow
😔
I never win..😣
Good.. nothin
This is a life saver. Was first introduced to this in Jeff's full body workout.
Thank you Jeff, the last three days I had terrible back pain. I have been doing these exercises three times a day and the pain is now subsided. Thank you so much! This pain relief feels amazing. Jarod, Canberra Australia
Then finish with face pulls, driven by your glutes.
💪
Matt Crosby 🤣🤣🤣
With external rotation
Is this the funniest thing ever said on TH-cam? Love the comment bud!
Ask me out to dinner first
Me: ok it's lower back, probably no facepulls here
Jeff: this is my FACEPULL for the posterior chain
I'm 53 and have 5 herniated disc's in the lumbar section of my spine as well as 6 others with various damage between the shoulders area. Jeff's videos and info have helped me immeasurably.
This is incredible. I've been having lower back pain for weeks and I did this once and instantly felt better! I'm going to do this ever morning from now on
Update?
Yo
Update bro
He’s died doing too many reps
Ive been training for over 30 years. My routine is old and played out. Your videos have helped me put new life back into my fitness program! I cant thank you enough!
As the end of the year is comming, and christmas is on it's way, I want to say thank you to Jeff and his crew. This Video is a good example how they care about us non Fitnessguys. Started this year in May and it littarelly changed my life for the better. I will never be as sporty as Jeff but he motivated me to train 5 times a week and I fell so much better. I needed 6 month to nearly compleete A1X but it is great feeeling, Do I have issues? Hell yes, my nutrition is still improovable, but still I feel so much better and it took me 44 years to realise.
So once again, thank you, have some beautifull days with your beloved ones, looking forward to the challanges of next year!
On a similar path to you, I'm 36 but it's been a hell of a journey! Just going through AX1 for the 3rd time (because I enjoyed it and am saving for AX2!). Enjoying the progress 👌👍🏻
Jeff… I've had 2 lumbar microdiscectomy surgeries for an L5 S1 herniation that put pressure on my sciatic nerve and caused unbearable pain.
I wasn't even 40 yet.
I am now almost 41, still have some low back pain and nerve issues due to the 2nd herniated disc.
I have to say, I have been at my wits' end not knowing what to do to get rid of this pain - not to mention the psychological trauma from having a repeat surgery and fearing even worse later down the line.
Your videos, especially this one, have given me hope and I am already feeling a difference just from 1 or 2 times of performing these types of exercises.
Keep up the good work, and God-bless!
I have been doing this exercise for last ten days and so far there are very encouraging results. Thanks a lot for this sharing this exercise.
Putting the science "back" in strength
Just tried this... and the tightness I was experiencing in the right side of my lower back immediately dissipated. This really helped; thank you for these videos, Jeff.
Was the pain appearing when u sit?
@@yassenhesham892 if you have low back pain when you sit, it's because either your back muscles can't hold your weight too long or there's an inflammation going on. If you're 100% sure your back muscles are fit for the job, you might want to have your spinal cord checked. Good luck
@@righy2711 I have severe back muscles weekness and stiffness. Pain when sitting. Pain in lower back muscle nd fill lumber spine. Wht to do??
@@righy2711 i too facing same issue with weak back muscles , help me out
@@jewelkhan3183 how are you now
He explained very clearly and said lower back itself is very stable but the pain is due to some other reason and then said that it can be because of weak buttocks and finallyI understood my problem thank you Jeff
I’ve suffered from occasional back spasms a few times a year to the point of been unable to walk when it happens. Doing 10 reps of this a few times over a few days had me playing golf the day after I could hardly stand up. Thank you so much Jeff 👍
Thank you Jeff. I dont comment much on videos but I just owe you a big thank you. Been watching and implementing your videos on lower back pain, posture correction, etc these past few days.
I am 27 and always a very active person and train very hard( but not smart). recently the injuries and lack of balance in my training have finally caught up to me. I consistently bounced back and forth between lower back issue, hip flexor issue, and knee issues. Every time I face one of these issue I thought stretching and rest is key but I just put it off for a bit. Through your videos I finally realize its my goddamn lack of strength in my core, lower back, back, and glutes. I seriously can't believe how fast my lower back pain and knee pain went away when I started training my lower back and glutes, it's only been a week and the pain is already gone.
Anyways, thank you so much man for making these kind of videos for free. You are legit brother
Me: Daamn my lower back hurts.
Jeff: What did you say?
Face pulls
I'm finding your content so helpful I have all kinds of issues lower back, hip issues, rotator cuff...and your videos and explanations are so helpful!!!
Oh Jeff... I just love how you present stuff. This video has been VERY helpful to me. Lower back pain be gone! Thank you!
VIDEO REQUEST: "SHIN SPLINT" STUFF
I'm curious. I thought that shin splints were caused by weight and force not being cushioned by running on the front half of your foot?
Heel to toe isn't a normal human movement evolutionary speaking?
@@TomekBlacksMyth a video on everything i need to know from the knee down made by Jeff would be great! i don't know anything about that area and how to warm up, stretch, and make sure everything is working properly and how to fix. i don't have constant shin splints but every once in a great while, i get them.
I used to get shin splints so bad I would wake up screaming in pain.
Yaaa we need a shin splints video
shin splits usually come from running posture, i've had problems with shin splints cause i pull forward with my shins and my glutes/hamstrings are weak
I swear Jeff is listening to me through the phone. I’ve literally been getting back pain the last 2 weeks. How does he always do this 😂😂
Another thing that you can do when your muscles are already tensed up is to stretch them to remove the tension. This helped me a lot with my back pain. Since doing those stretches daily I didn't have any back pain again.
Thank you Jeff for all and every single exercises that you have posted.!!
The people who disliked this video had so much pain they started crying they couldn't see where they're clicking
Tal Plays 😫😂😂😂
Nah everyones back pain reincarnated in human form and came to dislike
Park_ING yes they did
Spineless haters?
makes sense
*_Back pain is killing your gains_*
Aloysius Solas So true
It's destroyed far more than my gains. My back issues have ruined my whole life. My fitness, my career, my sanity. I used to lift, run, swim, and now I'm lucky to hobble around the block before collapsing in pain in front of the TV.
Vagitarian What happened to cause that permanent damage?
@@sc7244 Work. I was just an expendable construction worker. And when they're done with your back, they'll call it a pre-existing condition and scrap you.
@@PouchMaster that is anywhere anymore. Pukes.
Definitely gonna give this a try.I was having a lower back pain at my right hand side when running 🏃♂️ or working out started doing some different stretches and exercises you recommended for the hip flexor in a previous video noticed the difference right away.Thanks for the knowledge .Now I don’t have to stop working out 🏋️♀️
Jeff is awesome - gets me the physical therapy I'd never actually go to an office for. Thanks bud 👍
Perfect timing. My backs been killing me 😂
holy shit same
I like the way that you demonstrate simple exercises as well. That's a good, considerate move.
wow thank you, i’ve been bench pressing a bit more than i can and i started having lower back pain. did this 15 times and now it’s starting to disappear! will keep doing this everyday and be more considerate of how much i’m lifting
Me @ 6pm in my car: "Man my back are killing me today..."
20min later
Notification: Athlean X
"No More Back Pain..."
Also AthleanX: "Better luck next time..."
I've been doing this simple move for about two months and I have to say it's probably the best thing I've ever added to my workout. I recommend to all my clients to do it along with the "bridge reach-overs" and I've seen every single one of their back pain or bad posture disappear. Amazingly simple. Amazingly helpful.
@@Harry64278 i googled it and i know now how its performed
Thank you Jeff. You save people so much time, money, and pain. Starting this now.
I had chronic back pain 4 years back,after having many medical treatments and therapy. Finally, i tried this exercise, and it worked. Thanks alot, God bless you..guys it really works.
I can't describe how much my lower back pain ha set me back. My whole motivational drive was broken by this. Thanks for this video.
Exactly. Trying to do even beginner or easy ab and core exercises, get a few reps in and the back pain kicks in. Just doesn't make you feel like continuing.
I definitely will try this to see if it will alleviate my lower back pain. Thanks Jeff!
I had that back pain 2x in my life, complete with spasms and inability to get out of the bed. Not as painful as kidney stones or migraines, but right up there on the list. I do this back exercise religiously.
Thanks for this!
“i don’t always do it in the gym”
okkk Jeff ;)
I’ve been lifting since I was 18 and am now 43. I was diagnosed with degenerative disc disease when I was 35 (best shape of my life). I believe everything Jeff just said, but also coupled with good stretching, such as yoga has helped a lot. I don’t think think I’ll ever stop lifting....my pallbearers will be the last to help me move
Unicorn Hunter what Yoga do you recommend, please?
@@user-hb1ve6mc6f I honestly don’t delve into it as much as I should, but Jen Hillman from that hippie channel psyche truth has helped a lot. It’s helped so much that I don’t have to watch it. I can just do it without instruction. I hope it helps. Just google her and back pain
I have DDD too! This is true stuff, my back pain was severe and it's totally gone! Donezo I'm a new person.
Because of excersizes from PT, and Jeff who also is a PT lol
I have the same.
Good one.
I've been doing this twice a day for five or six weeks now and my back is something I don't notice much anymore. Thanks!
It's been a couple of years now that's Im watching you.. and boy you have been of a HUGE help.
Thank you, very much.
Thank you ...and Jessie for creating actual content that has helped me attain the level of health that I needed in order to be a better husband/ father/fireman! I’m currently in the best shape of my life ( in part )thanks to the two of you! I’m currently 42yrs old at the time of this posting & currently I’m the leanest I’ve ever been in my life!!! Because of your channel and ur scientific approach to health... my family and I all work out and have intense joy every day! The gym is where we go to become “Superheroes “! As my kids say! You guys have changed the game when it comes to TH-cam fitness. In my 42yrs I’ve lost so much time in the gym along with numerous injuries listening to Bro Science!!! I’m blessed to only NOW feel in shape because now I only listen to you guys .... no filler, no Bro Science..... just great info,great vignettes from a couple of Scientific Bros! Thanks gentlemen. Btw.. how would I or any interested party contact you? I’d like to show you my before and after pics so u can see the impact you’ve had on my life! Thank you!
Keep up the good work! You’re saving lives... or in my case generations!!! Btw at my heaviest I weighed 323 lbs at 5’6” and now I weigh in at 145lbs!!! While being the strongest I’ve ever been ! Thank you!
From 323 lbs to 145 lbs? Good on you mate. That's a great determination.
👏👏👏