These are a great example of exercises for the spinal erectors. Weakness in them will lead to injury and poor results in any lifting but they are overlooked because of the bodybuilding ''triangle'' that people focus on. Great video!
Hey mate I've been weight training for 16 years and have completely neglected my lower back. I tried the double leg raises while bent over a ball yesterday, and it really targeted my lower back! Really happy with your advice. Just wanted to say thank you and hopefully I'll be able to put on some strength and size to this area. Cheers
my right side developed to 4x the size of my left side due to broken femur + extended recovery. Super excited to give these exercises a go to catch up my left side!
Hey, I’m so glad I found these exercises. I’m recovering from a herniated disc. I’m near the end of my spinal decompression treatment. Is this relatively safe to perform?
Gives me a reason to finally blow that ball up. I have to bend and pick up a lot of heavy stuff working at a home improvement store. 2 years and it's finally catching up to me...
Great video. Clear, simple, important information and techniques. Questions: 1. Will strong erector spinae muscles make general lifting easier (e.g lifting boxes) ? 2. How many times per week is it suggested to perform these exercises?
If you have really weak erector spinae muscles on one side of your back, but not the other, should you still do the same number of reps on each side or do more on your weaker side?
Dr Joe - I’m 71 and attempting to be and remain active - had a 3 level laminectomy L2/3-L3/4-L4/5 2 years ago. I’ve been able to ski 70-80 days a year, ride my bike 30-50 miles, but I’ve been developing more lower chronic back pain over the last few months. Very localized to L2/3/4 area with zero butt/leg/groin pain (which was not the case before surgery). I know I need to strengthen the posterior chain - are these exercises safe enough for me( if used gently)? Thank you for all your time and effort to help people achieve their best fitness level!!!
Hi Michael! You definitely want to keep that erector muscles (as well as your entire core) strong given your history. Perhaps send the video/exercises to your doctor and make sure they approve them for your particular case. I don't see why it should be a problem. I've given these exercises to my patients post laminectomy. However, it's always best to check since they know your case much better then I do. Glad to hear that you are exercising regularly and keeping fit! Good luck!
Hi sir....I just had surgery for my herniated disc L5S1 2 years ago....I bet my back muscles are very weak my back looks almost flat...can I do theses exercises ? Are they safe for my case ? Please give me your feedback
The exercises shown are safe and I have had patients perform them that had previous back surgeries. However, if you are not sure, perhaps you could show the video to your doctor/therapist and get their opinion. Good luck my friend!
I have chronic muscle tightness in my erector spinea. I had a slight disc bulge at 23. I’m 34 now and the pain came back. It’s been a month of these muscle problems. Is this the exercises I should b doing to get the tightness out or do u recommend something else
I injuried my erectors when I head the stupid idea of lifting and carryig a 200lbs log. Days later I was passing out in my gym after a bicep curl right at the point I felt triggering when I lifted the log
I have a huge imbalance in my erectors. Left side much thicker. Including the entire side of my left torso, in comparison to the right side. Is there a way to isolate one side more than the other. Doing weighted exercises is preferred.
Hey, i’ve been working out at the gym now for 2/3 years and everything seemed to go right. Then i got backpain and multiple “knots”? in these exact muscles, especially the one closest to the spine. I then realized i needed to strengthen my leg muscles since i hadn’t been doing so till that point. Everytime i would tho, i feel these muscles in my back hurt. I’ve now come to the point where i feel like the right side of my body (muscles and abs) pull me towards one side everytime i walk etc. are these exercises the next best thing to try in my case without causing more pain? I really hope you see this comment, thanks in advance
Strengthening the erector muscle can be very helpful. It's hard to say if these exercises alone will solve all of your problems. From the way you describe the "pull", it sounds like you may be out of balance. I would suggest having it checked out by a chiropractor in your area. They might be able to help. Good luck my friend!
I thought I had si joint issues turns out I had trigger points in my lower left erectus muscles. Have had intense pain when standing and walking for the last 5 days. Feel a lot better today. Will definitely add these in to my work out. Would a reverse hyper be better than these or do these and the reverse hyper?
What the size of exercise ball you are using, I think my form is getting distorted because I have a bigger exercise ball. I want to increase the strength at T11 to L2 level precisely.
I’ve been struggling with an L4-L5 disc bulge for over a year now. It’s been really hard for me to stick to a rehab workout regimen because it doesn’t seem like anyone is confident in there solution and I’m terrified of regressing. I own a residential concrete business so I simply can not make it too much worse because I will be royally f$&@%#. Pardon the French. Have you rehabbed people with a disc bulge? How did it go? How long did it take? What would you suggest. I pray you are the man for the job!
I would be working with a good physical therapist and or chiropractor in your area to help speed along your recovery. I have treated many patients with a similar issues. Chiropractic adjustments, soft tissue therapy, stretches and exercises. Recovery can vary. A bulge generally is not as serious as a herniation and usually has a much better outcome. The exercises in this video are effective for strengthening the area also. Good luck!
Sir! Do these exercises help in preventing back pain or it will help to completely relieve pain related to erector group of muscles. I’ve been learning anatomy of back muscles lately and I feel erector group of muscles are definitely the ones causing pain along with serratus posterior. I have this pain for more than three years now. This life is hard when the body hurts 24/7, 365 days. Just wanna know if these exercise for prevention or for cure as well. Thanks. Robinson, India.
Great question. You definitely want to do these exercises for prevention. The stronger the erector muscles, the less likely you are to injury your back. With that being said, we also use these exercises in my office while treating patients with back pain. It will help with treatment. However, you don't want to do them if they make your pain worse. Of course, as always, consult your doctor/therapist if you are having pain in your back.
We turn to these platforms when we feel helpless inspite of contacting our doctors and therapists. In the past three to four years, not even one doctor is capable of diagnosing my problem. Just one Physiotherapist thought it must be RSI and gave me treatment which helped temporarily. I appreciate your willingness to help the general public. Thank you.
@@robinsonksamuel5957 to relieve imideatly try these here, i have been doing them for several months now, and it works. th-cam.com/video/SlQRK-v-0Dg/w-d-xo.html
I have the same thing. I am having the pains for more than 3 years. The doctors say it was due to my sedentary lifestyle caz I studied hard. Now I'm a medical student. I have a serious back pain and my cervical and lumbar curves are gone. Doctors advice me to exercise erector spinae but they don't work.
Hey doc, I’m a 20 year old baseball player I’ve been having lower back pain on my right side for 7 weeks after pulling a muscle or ligament in my lower back deadlifting, the pain is on and off but mostly off, but when always comes back when I deadlift again. Ive been intermittently training and stoping whenever the pain comes back and don’t know how much time off I need to take for this injury. I’ve been really looking into keeping myself healthy outside the gym recently and notice that my spinal erectors have a severe imbalance, much larger on my left side. I’ve started doing Superman’s for a few weeks and then found this video, is there a way you could recommend on how to fix this imbalance? Or am I still recovering for the muscle pull and should take more time off?
Hey Doc! My back on the right side sticks out more compared to my left side and it is also thicker. I also have posture problems (scoliosis: it isn't that bad I just have a slight curve) and I believe the muscle imbalance is due to this main factor. Can I fix the muscle imbalance even if I have scoliosis? I'll still give the exercises a try great video!
thank you for this video...when i try to do the reverse hyper extensions I always get faint and weak as if Im about about to black out...does this just mean my erector spinae muscles are weak or could this problem be related to something else?
@@atwilsonjr Not sure what the issue is then. Is that the only exercise you experience the problem with? I would mention it next time you go into your doc's office.
My left side erector spinae is way bigger than my right side and whenever I try to do these exercices, I can only feel the left side getting exhausted and right side doing barely any work. Any ideas how to strengthen my right side and maybe stretch my left side?
Are you back to your normal activities? I would need to know a little more about your injury before recommending exercises. Good luck with your recovery.
@@OcraMedHealth im fully recovered and cleared by my doctor. It was from whiplash in a car accident. Sometimes its just a little uncomfortable, but nothing painful.
@@SM-iy9nm I would first complete a course of physical therapy with an emphasis on stretching and basic core exercises. If you have already completed P.T., continue the exercises they gave you. The exercises in this video, for the erector muscles, are also excellent to begin performing.
I can’t wait to fix my weak back muscles because I keep getting hurt, can’t even lift for the last 6 WKS, I want to blast the gym doing great workouts, and improve my health and mood, gym is key for happiness
Great video thanks! I had a couple long days at the desk whilst not observing good posture. I was screwed up for almost three weeks. Erector Spinae muscles cramped up, major pain, many days on my back in bed, sucks. Im 47 and in good shape. I'll make this part of my regime! THX
@@OcraMedHealth do you have any videos on working on arms and shoulders at home? I'm doing push-ups in all ways possible but nothing gives me the same muscle pain and doing benches and shoulder presses at the gym.
@@suhailsalmani933 I fixed my back pain problem now. From all exercises I tried, this exercise really helped. But you will need a safety squat bar. I guess it is possible to emulate a safety squat bar by inserting two bands to a barbell. th-cam.com/video/sIdoCs4OSEc/w-d-xo.html
Great video and this topic is very important. I see the Bird Dog exercise recommended for this too, how would you position that in the progression? I'm a pretty fit 50+ but my lower back muscles are weak and cause me all sorts of issues. I'm giving your 1st level exercise a go for a week to see how things develop.
Could you respond me please? I want to ask you a few questions since you are a chiropractor and a gymnast too . I have scoliosis and I'm trying to fix it somehow without surgery and I started doing calisthenics not long ago..
Dr. Joe, regarding the added rotation (6:24 in the vid), could you please explain which side erector muscles are being worked relative to the direction of the twist? For example, if I extend and rotate to the left, does that target the left side erectors or the right side erectors more?
Hi following your exercise,getting real lower back burn on extension,in your opinion how long does it take to strengthen a weak back,and should I b stretching my weak back after exercises,or would u advise not to stretch weak back,would love your opinion,
Strengthening your back is always a work in progress. Strength comes slowly and gradually and requires consistent work. Stretching is also important. Good luck!
Hi, I have a disease called Camptocormia, The erector muscles have been infiltrated with fat cells which does not allow me to stand upright. I don't think I will ever be able to do the 2nd exercise as I cannot lift my torso. Any advice?
Perform the exercises that you can do. As the erector muscles get stronger from those exercises, perhaps you will be able to perform the 2nd exercise. Good luck!
On the Lift Torso Up, if I lift up the left side, are left erectors spinae more engaged ? (sry for my english). I wish to focus on my left weak side. thx for the video
I hope that this will help. My SE muscle injury stems from golf. Over the last three years it has gotten worse by the end of each season. This year the pain and discomfort extended well into winter, and I don’t want to get injured during this golf season. I am 61, and although I was benching 225, and Squatting 300 3 years ago. I haven’t been to the gym much over the last few years. Thanks for your help.
@OcraMed Health hi Dr Joe. when doing these exercise should i activate my core muscles ? also if i have one side underdeveloped due to scoliosis (right side) should i concentrate on doing exercises on that side more than the other?
Hey Ben! The core will activate when you do these exercises. In regards to the underdeveloped side, I would do 2 sets for every one set you do on the stronger side (until you feel that the muscle equalize). Good luck!
So essentially reverse Hyperextensions and Hyperextensions? I don't do them but I can start. Could I do this on a normal flat bench as opposed to a ball? I don't have any issues with my back but would like to incorporate them as I don't really workout my back from flexion to extension but rather with isometrics from squats/deadlifts.
You can definitely just use a normal flat bench. However, it may feel uncomfortable if the bench is not well padded. Glad to hear you are going to add those exercises into your training. Let me know how it goes.
My erectors esp on my Left side are very weak as is my QL. My right side keeps pulling my left side over or my left side is just trying to stop the right from falling over. I have a weak right glute and tight ql on that side. Such a muscular imbalance pain nightmare just screwing up everything from neck to back on that one side. I just started using a kettle ball (holding in my right hand only and walking) so my left QL will kick in. I actually felt some relief on the left . Can or should I still do the erectors or should I wait until my QL on the left is stronger.
Keep doing what your doing if it is helping. These erector exercises should be safe to perform. Work the left erectors for extra sets until the two sides balance out. Good luck!
I did that last variation and got a HUGE headache for 2 days. Back back was very sore. Seems these guys connect all the way up like a chain one affects the next and so on. I’ll go a bit easier. Thanks these are really good. The last one is a killer!
The right side of my back especially my lumbar area seems to be lacking the erector spinae muscles while my left side is overdeveloped and has a lot more visible muscle. I believe this muscle imbalance caused my scoliosis. But what caused this imbalance? Should I only do exercises with my right leg to compensate for the lacking muscle on the right side?
I would train 2 sets on the right side for every set on the left. Chances are the scoliosis caused the muscular imbalance. May not be able to fix in completely (depends on the severity) but working the weaker side should help. Good luck my friend!
I have eustachian tube dysfunction in my right ear and had my right ACL completely snap but since had the surgery to fix it, I also get my right nostril blocked up a lot with my right side of my throat feeling tight too. I think it's due to these muscles being weak and I think sitting on my bike constantly done it, one physo said my right hip was the root problem... Said it was locked up causing all of this, what do you reckon?
Is it a muscle burn like you get from lifting weights? If it is, that is fine. Those low back muscles are probably weak and are being worked...which is a good thing! Keep me posted on your progress!
To be fair, I don’t think I ever work out my lower back so it’s hard to discern between a normal and an abnormal burning feeling in that muscle group. So far, no after-workout lower back pain so it’s very likely normal. I have chronic upper back pain at about 3/4 of the length of the erector spinae. I was told that my upper back is too weak and these muscles are constantly over stretched because of bad posture. I’m hoping these exercices along with others like bird dog and supermans will solve my problem. Thank you for the reply and the great videos!
These are a great example of exercises for the spinal erectors. Weakness in them will lead to injury and poor results in any lifting but they are overlooked because of the bodybuilding ''triangle'' that people focus on. Great video!
Thank you!
needed this, found this dude again
Happy to help!
Hey mate
I've been weight training for 16 years and have completely neglected my lower back. I tried the double leg raises while bent over a ball yesterday, and it really targeted my lower back!
Really happy with your advice.
Just wanted to say thank you and hopefully I'll be able to put on some strength and size to this area. Cheers
Glad I could help my friend!
I respect the physique especially for ur age! Lookin good!!!!!!
Thanks!!
For any age
Ain’t that hard when u gotta use human growth hormones
@@AlessandroMTheManfu balls
my right side developed to 4x the size of my left side due to broken femur + extended recovery. Super excited to give these exercises a go to catch up my left side!
Good luck my friend!
Same but I got my imbalance from deadlifting improperly. It's been a frustrating and long process trying to grow them.
How did you break your femur? Must’ve hurt like a mf
Thanks Dr. DeMarco this is what I was looking for.
You are welcome!
And really good for spondylolisthesis because the spine is completely safe on the ball...
Hey, I’m so glad I found these exercises. I’m recovering from a herniated disc. I’m near the end of my spinal decompression treatment. Is this relatively safe to perform?
These are safe exercises. However, since you are under treatment at the moment, discuss them with you doctor/therapist first. Good luck my friend!
This is what Ive been missing! Thanks!
Glad to help!
Gives me a reason to finally blow that ball up. I have to bend and pick up a lot of heavy stuff working at a home improvement store. 2 years and it's finally catching up to me...
Good luck! Let me know how it goes.
Great video. Clear, simple, important information and techniques. Questions: 1. Will strong erector spinae muscles make general lifting easier (e.g lifting boxes) ? 2. How many times per week is it suggested to perform these exercises?
Yes, strong erectors will make all lifting easier and safer. I would work these exercises every other day. Good luck!
If you have really weak erector spinae muscles on one side of your back, but not the other, should you still do the same number of reps on each side or do more on your weaker side?
The Thorasic extention were extremely difficult for me. I bet i have weakness there.
Sounds like you might. Keeping working them. Your strength will definitely improve in that area!
Great video, looking forward to trying these. Thanks doc 🙏
Happy to help!
good video. I liked the twisting exercise, that's a new one for me!
Glad you liked it!
Thank you for the great exercises!
You're so welcome!
Great new exercise, thank you!
Welcome!!
Thank you for this. I have cervical and spinal stenosis.
You're welcome! Good luck!
Thanks. Very helpful. God bless you.
You're welcome!
Very good information and valuable advice. Thank you!
Glad it was helpful!
My weak spinae spasms when i tense and almost slipped trigger spasm. Its weak cuz ive never ever excercised it.
Hope these exercises help then! Good luck!
Thank you for this video
Happy to help!
Dr Joe - I’m 71 and attempting to be and remain active - had a 3 level laminectomy L2/3-L3/4-L4/5 2 years ago. I’ve been able to ski 70-80 days a year, ride my bike 30-50 miles, but I’ve been developing more lower chronic back pain over the last few months. Very localized to L2/3/4 area with zero butt/leg/groin pain (which was not the case before surgery). I know I need to strengthen the posterior chain - are these exercises safe enough for me( if used gently)? Thank you for all your time and effort to help people achieve their best fitness level!!!
Hi Michael! You definitely want to keep that erector muscles (as well as your entire core) strong given your history. Perhaps send the video/exercises to your doctor and make sure they approve them for your particular case. I don't see why it should be a problem. I've given these exercises to my patients post laminectomy. However, it's always best to check since they know your case much better then I do. Glad to hear that you are exercising regularly and keeping fit! Good luck!
I have Anterior Pelvic Tilt. My low back feels tight and weak. Can I still do this exercise?
Check out my video on anterior pelvic tilt. You may want to follow the stretches/exercises on that video instead. Good luck!
Wish I knew about this before!
Glad I could help!
Your main image of arrows is point to the wrong body part. Points to the lats rather then the erector spine.
Hey Doc
Are you recomanding these also for ppl with low back injuries like a bulge or hernia? Great demonstration, thank you.
As long as you can perform them pain free.
Thank you for the reply.
My muscle snaps just left side of my spine in lower middle area can you please suggest me any exercise. Please reply me!!
Did you try the exercises in the video?
Can you show some exercises for people with sciatica and disc issues?
I have videos on that.
How many times a week do we do these back is not to strong
Hi sir....I just had surgery for my herniated disc L5S1 2 years ago....I bet my back muscles are very weak my back looks almost flat...can I do theses exercises ? Are they safe for my case ? Please give me your feedback
The exercises shown are safe and I have had patients perform them that had previous back surgeries. However, if you are not sure, perhaps you could show the video to your doctor/therapist and get their opinion. Good luck my friend!
Thanks for the video I can see this is the one I wanna do thank You
Good luck!
Thank you.
You're welcome!
I have this problem diagnosed but how can I do these if I’ve not got a ball? Can you show them done without a ball pls
I have chronic muscle tightness in my erector spinea. I had a slight disc bulge at 23. I’m 34 now and the pain came back. It’s been a month of these muscle problems. Is this the exercises I should b doing to get the tightness out or do u recommend something else
Have you had the back evaluated by a P.T. or chiro?
I injuried my erectors when I head the stupid idea of lifting and carryig a 200lbs log. Days later I was passing out in my gym after a bicep curl right at the point I felt triggering when I lifted the log
Thank you!!
You're welcome!
What if one is bigger than the other like uneven? Would I do one leg only on the weak?
Wondering this too
Saw now that he replied to another comment about this saying yes
Yes, I would work the weak side more. Good luck!
Exercises start at 2.40 good info
Thanks for watching!
I have a huge imbalance in my erectors. Left side much thicker. Including the entire side of my left torso, in comparison to the right side. Is there a way to isolate one side more than the other. Doing weighted exercises is preferred.
Perform 2 sets on weaker/smaller side for every one set on good side. Good luck!
thank you sire
You’re welcomed! Happy to help!!
Thanks
Glad I could help!!
Hey, i’ve been working out at the gym now for 2/3 years and everything seemed to go right. Then i got backpain and multiple “knots”? in these exact muscles, especially the one closest to the spine. I then realized i needed to strengthen my leg muscles since i hadn’t been doing so till that point. Everytime i would tho, i feel these muscles in my back hurt. I’ve now come to the point where i feel like the right side of my body (muscles and abs) pull me towards one side everytime i walk etc. are these exercises the next best thing to try in my case without causing more pain? I really hope you see this comment, thanks in advance
Strengthening the erector muscle can be very helpful. It's hard to say if these exercises alone will solve all of your problems. From the way you describe the "pull", it sounds like you may be out of balance. I would suggest having it checked out by a chiropractor in your area. They might be able to help. Good luck my friend!
I thought I had si joint issues turns out I had trigger points in my lower left erectus muscles. Have had intense pain when standing and walking for the last 5 days. Feel a lot better today. Will definitely add these in to my work out. Would a reverse hyper be better than these or do these and the reverse hyper?
If the reverse hyper feels good, u can definitely include it. Good luck!!
So of your erector spine is under active this is a good one to fix an excess forward lean?
What the size of exercise ball you are using, I think my form is getting distorted because I have a bigger exercise ball. I want to increase the strength at T11 to L2 level precisely.
I believe that is a 65 cm ball.
@@OcraMedHealth thank you 😊
Gotta keep it THICC. I agree
I’ve been struggling with an L4-L5 disc bulge for over a year now. It’s been really hard for me to stick to a rehab workout regimen because it doesn’t seem like anyone is confident in there solution and I’m terrified of regressing. I own a residential concrete business so I simply can not make it too much worse because I will be royally f$&@%#. Pardon the French. Have you rehabbed people with a disc bulge? How did it go? How long did it take? What would you suggest. I pray you are the man for the job!
I would be working with a good physical therapist and or chiropractor in your area to help speed along your recovery. I have treated many patients with a similar issues. Chiropractic adjustments, soft tissue therapy, stretches and exercises. Recovery can vary. A bulge generally is not as serious as a herniation and usually has a much better outcome. The exercises in this video are effective for strengthening the area also. Good luck!
Sir! Do these exercises help in preventing back pain or it will help to completely relieve pain related to erector group of muscles. I’ve been learning anatomy of back muscles lately and I feel erector group of muscles are definitely the ones causing pain along with serratus posterior. I have this pain for more than three years now. This life is hard when the body hurts 24/7, 365 days.
Just wanna know if these exercise for prevention or for cure as well. Thanks.
Robinson, India.
Great question. You definitely want to do these exercises for prevention. The stronger the erector muscles, the less likely you are to injury your back. With that being said, we also use these exercises in my office while treating patients with back pain. It will help with treatment. However, you don't want to do them if they make your pain worse. Of course, as always, consult your doctor/therapist if you are having pain in your back.
We turn to these platforms when we feel helpless inspite of contacting our doctors and therapists. In the past three to four years, not even one doctor is capable of diagnosing my problem. Just one Physiotherapist thought it must be RSI and gave me treatment which helped temporarily.
I appreciate your willingness to help the general public. Thank you.
@@robinsonksamuel5957 to relieve imideatly try these here, i have been doing them for several months now, and it works.
th-cam.com/video/SlQRK-v-0Dg/w-d-xo.html
I have the same thing. I am having the pains for more than 3 years. The doctors say it was due to my sedentary lifestyle caz I studied hard. Now I'm a medical student. I have a serious back pain and my cervical and lumbar curves are gone. Doctors advice me to exercise erector spinae but they don't work.
could weak erector spinae muscles lead to pelvis imbalance and knee pain?
Hey doc, I’m a 20 year old baseball player I’ve been having lower back pain on my right side for 7 weeks after pulling a muscle or ligament in my lower back deadlifting, the pain is on and off but mostly off, but when always comes back when I deadlift again. Ive been intermittently training and stoping whenever the pain comes back and don’t know how much time off I need to take for this injury. I’ve been really looking into keeping myself healthy outside the gym recently and notice that my spinal erectors have a severe imbalance, much larger on my left side. I’ve started doing Superman’s for a few weeks and then found this video, is there a way you could recommend on how to fix this imbalance? Or am I still recovering for the muscle pull and should take more time off?
Perform more sets on the right erectors to help balance the issue out. Also, I would recommend having the injury looked at by a profession. Good luck!
the ones with the best spinae muscles are hockey, since they can throw a punch without losing balance
Kengan asura
Hey Doc! My back on the right side sticks out more compared to my left side and it is also thicker. I also have posture problems (scoliosis: it isn't that bad I just have a slight curve) and I believe the muscle imbalance is due to this main factor. Can I fix the muscle imbalance even if I have scoliosis? I'll still give the exercises a try great video!
Check out this video. Good luck!!
These basicly just crunches and leg raises reversed🤔
I guess you can think of it like that although it's working an entirely different muscle group.
thank you for this video...when i try to do the reverse hyper extensions I always get faint and weak as if Im about about to black out...does this just mean my erector spinae muscles are weak or could this problem be related to something else?
Quit smoking
Are you possibly holding your breath as you perform the exercise?
@@OcraMedHealth not fully but I do breathe explosively (exhaling with resistance)
@@atwilsonjr Not sure what the issue is then. Is that the only exercise you experience the problem with? I would mention it next time you go into your doc's office.
I have a pulled muscle (sore knot) in my thorasic erector muscle. Should I do these exercises right after swelling goes down?
The knots are on both sides.
Wait until the injury heals. Good luck!
How about supermans?
Yes, great exercise. That would be fine to perform also.
@@OcraMedHealth Thanks (:
Bine doctore
Thanks!
I don’t have a ball
Use whatever you have. Use a stool, chair, a stack of pillows, etc.
My left side erector spinae is way bigger than my right side and whenever I try to do these exercices, I can only feel the left side getting exhausted and right side doing barely any work. Any ideas how to strengthen my right side and maybe stretch my left side?
Have you tried just doing single leg extensions on the right?
@@OcraMedHealth No, only back extensions with rotation. I'll give these a try
OK. Let me know how it goes.
You're working your butt
Yup. Along with the erectors. It's all posterior chain so it's all good!
Hey doc. I had a t12 fracture back in august and was wondering if there was some exercises to help the lower back.
Are you back to your normal activities? I would need to know a little more about your injury before recommending exercises. Good luck with your recovery.
@@OcraMedHealth im fully recovered and cleared by my doctor. It was from whiplash in a car accident. Sometimes its just a little uncomfortable, but nothing painful.
@@SM-iy9nm I would first complete a course of physical therapy with an emphasis on stretching and basic core exercises. If you have already completed P.T., continue the exercises they gave you. The exercises in this video, for the erector muscles, are also excellent to begin performing.
@@OcraMedHealth thanks doc u da man
3:01-4:00
I am mackerel after 2 x20 I feel like going to sleep
Cwsing 7 ok mackerel
2:45 3:30
3 set of 20
5:25
3 sets of 20
(3 times a week)
-thank you!
I want to work these muscles everyday so while doing other exercises so I don't hurt my back or something and maybe I will grow taller xD
si eu
I can’t wait to fix my weak back muscles because I keep getting hurt, can’t even lift for the last 6 WKS, I want to blast the gym doing great workouts, and improve my health and mood, gym is key for happiness
Great video thanks! I had a couple long days at the desk whilst not observing good posture. I was screwed up for almost three weeks. Erector Spinae muscles cramped up, major pain, many days on my back in bed, sucks. Im 47 and in good shape. I'll make this part of my regime! THX
Good luck Bryan!
Great exercises. Love your no nonsense approach. Straightforward and effective!
I appreciate that my friend!
@@OcraMedHealth do you have any videos on working on arms and shoulders at home? I'm doing push-ups in all ways possible but nothing gives me the same muscle pain and doing benches and shoulder presses at the gym.
I have serious pain along the the Spinals muscle in my mid back, on my left side. I am glad I found this video.
Hope it helps! Keep me posted on your progress.
You got any scoliosis? I do
Same pain happens with me in the Erector spinae region .the pain first started from doing biceps barbell curls
@@ayjie6829 I guess I do but it is not obvious.
@@suhailsalmani933 I fixed my back pain problem now. From all exercises I tried, this exercise really helped. But you will need a safety squat bar. I guess it is possible to emulate a safety squat bar by inserting two bands to a barbell. th-cam.com/video/sIdoCs4OSEc/w-d-xo.html
Thanks for the video!! I was wondering if these exercises help with scoliosis?
They can help scoliosis and are safe to perform if you are healthy. Good luck my friend!
Great video and this topic is very important. I see the Bird Dog exercise recommended for this too, how would you position that in the progression? I'm a pretty fit 50+ but my lower back muscles are weak and cause me all sorts of issues. I'm giving your 1st level exercise a go for a week to see how things develop.
Glad I could help my friend! Keep me posted on your progress.
Could you respond me please? I want to ask you a few questions since you are a chiropractor and a gymnast too . I have scoliosis and I'm trying to fix it somehow without surgery and I started doing calisthenics not long ago..
What would you like to know?
Dr. Joe, regarding the added rotation (6:24 in the vid), could you please explain which side erector muscles are being worked relative to the direction of the twist? For example, if I extend and rotate to the left, does that target the left side erectors or the right side erectors more?
Rotate to left works left side. Happy to help!!
Hi following your exercise,getting real lower back burn on extension,in your opinion how long does it take to strengthen a weak back,and should I b stretching my weak back after exercises,or would u advise not to stretch weak back,would love your opinion,
Strengthening your back is always a work in progress. Strength comes slowly and gradually and requires consistent work. Stretching is also important. Good luck!
Your gains 👌🏽✨
Hi, I have a disease called Camptocormia, The erector muscles have been infiltrated with fat cells which does not allow me to stand upright. I don't think I will ever be able to do the 2nd exercise as I cannot lift my torso. Any advice?
Perform the exercises that you can do. As the erector muscles get stronger from those exercises, perhaps you will be able to perform the 2nd exercise. Good luck!
On the Lift Torso Up, if I lift up the left side, are left erectors spinae more engaged ? (sry for my english). I wish to focus on my left weak side. thx for the video
You may want to work on this exercise: th-cam.com/video/5aGMJnrUBRs/w-d-xo.html
Should we have posterior pelvic tilt or anterior pelvic tilt?
Thank you very much
Try to keep the pelvis neutral.
I hope that this will help. My SE muscle injury stems from golf. Over the last three years it has gotten worse by the end of each season. This year the pain and discomfort extended well into winter, and I don’t want to get injured during this golf season. I am 61, and although I was benching 225, and Squatting 300 3 years ago. I haven’t been to the gym much over the last few years. Thanks for your help.
Good luck my friend!
@OcraMed Health hi Dr Joe. when doing these exercise should i activate my core muscles ? also if i have one side underdeveloped due to scoliosis (right side) should i concentrate on doing exercises on that side more than the other?
Hey Ben! The core will activate when you do these exercises. In regards to the underdeveloped side, I would do 2 sets for every one set you do on the stronger side (until you feel that the muscle equalize). Good luck!
@@OcraMedHealth thank you! Can I do these exercises daily or should I rest a day in between?
Every other day should be fine.
What about Deadlifts and Hyperextensions. Do they work the erector too ?
Definitely!
Sir, Is this exercices can help fixing elevator spinae injuries. Or it just for protection?
Both
When ur spine sticks out...
good
Good afternoon how would the exercises work if you have a herniated disc at L5
I would discuss with your doctor. As long as the exercise doesn't hurt, it should be fine to perform.
So essentially reverse Hyperextensions and Hyperextensions? I don't do them but I can start. Could I do this on a normal flat bench as opposed to a ball? I don't have any issues with my back but would like to incorporate them as I don't really workout my back from flexion to extension but rather with isometrics from squats/deadlifts.
You can definitely just use a normal flat bench. However, it may feel uncomfortable if the bench is not well padded. Glad to hear you are going to add those exercises into your training. Let me know how it goes.
Very helpful thank you. Getting a work out ball today.
Happy to help my friend!
My best doctor, could you make a vedio on wing chun.
I'll see what I can do my friend.
My erectors esp on my Left side are very weak as is my QL. My right side keeps pulling my left side over or my left side is just trying to stop the right from falling over. I have a weak right glute and tight ql on that side. Such a muscular imbalance pain nightmare just screwing up everything from neck to back on that one side. I just started using a kettle ball (holding in my right hand only and walking) so my left QL will kick in. I actually felt some relief on the left . Can or should I still do the erectors or should I wait until my QL on the left is stronger.
Keep doing what your doing if it is helping. These erector exercises should be safe to perform. Work the left erectors for extra sets until the two sides balance out. Good luck!
@@OcraMedHealth thank you Dr for your help!
I did that last variation and got a HUGE headache for 2 days. Back back was very sore. Seems these guys connect all the way up like a chain one affects the next and so on. I’ll go a bit easier. Thanks these are really good. The last one is a killer!
Definitely ease into the exercises. Good luck my friend!
The right side of my back especially my lumbar area seems to be lacking the erector spinae muscles while my left side is overdeveloped and has a lot more visible muscle. I believe this muscle imbalance caused my scoliosis. But what caused this imbalance? Should I only do exercises with my right leg to compensate for the lacking muscle on the right side?
I would train 2 sets on the right side for every set on the left. Chances are the scoliosis caused the muscular imbalance. May not be able to fix in completely (depends on the severity) but working the weaker side should help. Good luck my friend!
What if u don’t have a ball
Use whatever you can find. Chair, pillows, end of a couch, etc.
does the single leg lift work the erector on the same side or opposite side of the leg lift
Yes same side. However, you do activate fibers on the opposite side also.
I have eustachian tube dysfunction in my right ear and had my right ACL completely snap but since had the surgery to fix it, I also get my right nostril blocked up a lot with my right side of my throat feeling tight too. I think it's due to these muscles being weak and I think sitting on my bike constantly done it, one physo said my right hip was the root problem... Said it was locked up causing all of this, what do you reckon?
This is working wonders so far, though for the torso extension I feel the burn mostly in my lower back. Is that normal?
Is it a muscle burn like you get from lifting weights? If it is, that is fine. Those low back muscles are probably weak and are being worked...which is a good thing! Keep me posted on your progress!
To be fair, I don’t think I ever work out my lower back so it’s hard to discern between a normal and an abnormal burning feeling in that muscle group. So far, no after-workout lower back pain so it’s very likely normal.
I have chronic upper back pain at about 3/4 of the length of the erector spinae. I was told that my upper back is too weak and these muscles are constantly over stretched because of bad posture. I’m hoping these exercices along with others like bird dog and supermans will solve my problem. Thank you for the reply and the great videos!
Thanks for the feedback!
Antoine Boyer 👍
What is the size of the ball
65 cm
Hey,Doc Is there any reason why I feel a strain in my cervical spine when I perform these?
You really shouldn't but if you do, try to support your head/neck with your hands.
Sure,I will give that a go
Thank you Doc. For the great advice.💪🙏
Damn DILF status!
What if i dont have a ball
Try using a chair or stack up some pillows. Good luck!