Hi Brendan, In 2020, I herniated my L4-L5 disc with a mere sneeze. During diagnosis, my doctor told me that my L3-L4 disc is also protruding and may cause another such incident in future. In March 2023, history repeated itself and this time it was my L3-L4 disc. I am 31 now. I used to play football and cricket in my school and college, but after I started working, I couldn’t find time to play again. I want to restart my journey on field. But don’t know how and moreover I don’t have the confidence in me. My family is always concerned about my back, which sometimes makes me kind of irritated. 2 months back, I came across your TH-cam channel and start watching your videos and following our tips and exercises. Currently, I am doing all the exercises you have mentioned. I start with 2 minutes Couch Stretch, followed by 10-15 Split Squats on my bed corner because I am not sure if I will be able to do it properly with both feet on the ground. Next, I try to do 10 reverse Nordics, but I am only able to reach an angle of 45-50 degrees and then I come back because I am not sure if I will be able to touch my back to the floor and if I do, would I be able to come back up. Then I try few forward bending calf stretches and 2 leg elephant walks. Then 90 degrees box with 10 reps for each variation and then 3 pigeon stretches on bed corner each side. Standing QL-20 reps, 10 butterfly and pancake hold for few seconds. But recently in few of your videos you have been talking a lot about 3 trap raises, back extension holds etc. This is confusing me if I am on a right track or not. I prefer doing my exercises at home. I have a pull up bar and dumbbells at my place. Can you please answer some basic questions in your next video- 1. Do I need to do these Back Mobility exercises regularly or I need to do them on alternate days? 2. Can you talk about the proper form and points to remember, and reps count and sets for the exercises I have stated above? 3. Can you discuss the workout at home variations of these exercises so that I go to gym for the next stages? 4. If I must do these exercises on alternate days then can I do pushups, pullups and biceps curls in other days so that I can train my other body parts without affecting my back and disturbing my back routine? 5. Now you what I am doing currently, do you think this is the right approach or should I have started with the Trap 3 raises and Back holds and back extensions in the back extension machine at the gym? Would really appreciate you answering these questions. Cheers Mate.
I really don't think you should focus on the 5 minute thing that much, this information is valuable. As long as you don't get attacked by lizards, take as long as you need to explain a topic with full context. The part about stretching too hard too intensely too often actually making you tighter because stretching is a form of hypertrophy really opened my eyes regarding mistakes I've been making about my stretching
Great information to get on a healing building journey for your body. I am trying to implement these building holds, moves, stretches and exercises. Hardest part is finding where you need to start with these holds, moves, stretches and exercises and then working slowly within those parameters without overdoing them and causing more pain. Work in progress, when you are used to pushing yourself it is difficult to find the range of what you can do and not cause more pain the next day.
11:14 Thanks for putting ur work up for the public. Definitely great gems here. 32, never really emphasized the importance of taking things slow & particularly the importance of the hips (core in general). Tweaked my low back a few days and will adopt these exercises & lower the weight on my current workouts. 2 sets, 8 reps (low weight 2 body weight) Split Squat Seated Good Mornings Back Extention Pull Overs Hangs Gonna try this out & will check back in a few weeks ! Again, thanks for the knowledge brotheah 🙏🏼🙏🏼🙏🏼
@@Spopo9002 Im back to normal i feel. Took some time and followed through and my body is actually strong, flexible and more resilient. Thr important of going slow is vital to then work your way up.
@Spopo9002 i cant say per say i had that, my back was tweaked but never felt sharp pains throughout my leg ; which is the symptoms correct? I started to notice results after the 5th or 6th week. I was increasing gradually throughout the weeks by either (2.5lb, 5lb or 10lb, depending how my body was feeling).
the stretching sequences: can you PLEASE do a video where you add the extra tips, the one i heard about 90/90 lifting leg to get that hip muscle to fire (?) right before doing pigeon was brilliant. I’ve had such a hard time with pigeon! Also what you just said about NOT letting the spine separate during hangs, need to know! This was one mistake that landed me out of commission for 9 months again. There must be tips like this for each exercise? ❤
I love your info ❤❤❤ just one confusion for me- I’ve been told (and been trying to say this without the science knowledge just intuition and experience) that you cannot work out a muscle that is seized up already. (Not sure the technical term). My challenge has been that I can’t afford or get enough massage or release to just get to a starting place where the muscle is unknotted enough to work out on ?
if we have low back/hip tightness, should we slowly progress 1 thing at a time like the hip flexor progression and master that and not include back extension reps in the same session, or put it one separate days or only seek to master 1 at a time?, for my back i think it’s been too much yanking on that low back in both directions and the back can feel terrible sometimes. thoughts? of an effective route? great video dude, gods work 🙏🐐🔥
The idea of building strength to allow for flexibility only made sense after I tried this. Post workout often I’m less stiff in the back and have far more range of motion or flexibility
Sir I'm suffering from lower back pain from past 3 years i done every lower back exercises that are essential for the issue every doctor say you are there is nothing in your back you are good but my pain is still there i feel stifness on the right side of my lower back and specially in the tail bone and every time i move my its creat a sound what can i do kindly make a video on it i do all the things like extensions bridges sql planks and lots more
I used to suffer teh same. I had disc bulge in my lumbar and sacrum also. If it helps, working on developing core muscle strength and glutes helped a lot
This guy is changing my life
Hi
Brendan,
In
2020, I herniated my L4-L5 disc with a mere sneeze. During diagnosis, my doctor
told me that my L3-L4 disc is also protruding and may cause another such
incident in future. In March 2023, history repeated itself and this time it was
my L3-L4 disc.
I
am 31 now. I used to play football and cricket in my school and college, but
after I started working, I couldn’t find time to play again. I want to restart
my journey on field. But don’t know how and moreover I don’t have the
confidence in me. My family is always concerned about my back, which sometimes
makes me kind of irritated.
2
months back, I came across your TH-cam channel and start watching your videos
and following our tips and exercises. Currently, I am doing all the exercises
you have mentioned.
I
start with 2 minutes Couch Stretch, followed by 10-15 Split Squats on my bed
corner because I am not sure if I will be able to do it properly with both feet
on the ground. Next, I try to do 10 reverse Nordics, but I am only able to reach
an angle of 45-50 degrees and then I come back because I am not sure if I will be
able to touch my back to the floor and if I do, would I be able to come back
up. Then I try few forward bending calf stretches and 2 leg elephant walks. Then
90 degrees box with 10 reps for each variation and then 3 pigeon stretches on
bed corner each side. Standing QL-20 reps, 10 butterfly and pancake hold for
few seconds.
But
recently in few of your videos you have been talking a lot about 3 trap raises,
back extension holds etc. This is confusing me if I am on a right track or not.
I prefer
doing my exercises at home. I have a pull up bar and dumbbells at my place. Can
you please answer some basic questions in your next video-
1.
Do I need to do these Back Mobility exercises regularly or I
need to do them on alternate days?
2.
Can you talk about the proper form and points to remember, and
reps count and sets for the exercises I have stated above?
3.
Can you discuss the workout at home variations of these exercises
so that I go to gym for the next stages?
4.
If I must do these exercises on alternate days then can I do
pushups, pullups and biceps curls in other days so that I can train my other
body parts without affecting my back and disturbing my back routine?
5.
Now you what I am doing currently, do you think this is the
right approach or should I have started with the Trap 3 raises and Back holds
and back extensions in the back extension machine at the gym?
Would
really appreciate you answering these questions.
Cheers
Mate.
I really don't think you should focus on the 5 minute thing that much, this information is valuable. As long as you don't get attacked by lizards, take as long as you need to explain a topic with full context. The part about stretching too hard too intensely too often actually making you tighter because stretching is a form of hypertrophy really opened my eyes regarding mistakes I've been making about my stretching
Completely agree with this.. the length doesn't matter if the content is as valuable as this ♥️
My back is better and you are the reason! Thank you...
Great information to get on a healing building journey for your body. I am trying to implement these building holds, moves, stretches and exercises. Hardest part is finding where you need to start with these holds, moves, stretches and exercises and then working slowly within those parameters without overdoing them and causing more pain. Work in progress, when you are used to pushing yourself it is difficult to find the range of what you can do and not cause more pain the next day.
This guy is a G
I was wondering if you can do a video on postural correction, like the 3 trap raise and a tutorial on other workouts that also help?
Thank you for what you are doing
Great info!! Keep it coming 👍
You’re a lifesaver dude
11:14 Thanks for putting ur work up for the public. Definitely great gems here. 32, never really emphasized the importance of taking things slow & particularly the importance of the hips (core in general).
Tweaked my low back a few days and will adopt these exercises & lower the weight on my current workouts.
2 sets, 8 reps (low weight 2 body weight)
Split Squat
Seated Good Mornings
Back Extention
Pull Overs
Hangs
Gonna try this out & will check back in a few weeks !
Again, thanks for the knowledge brotheah 🙏🏼🙏🏼🙏🏼
how are you doing now bro ?
@@Spopo9002 Im back to normal i feel. Took some time and followed through and my body is actually strong, flexible and more resilient.
Thr important of going slow is vital to then work your way up.
@@Christianalejandro3.0 how much time took you bro, and your symptoms was including sciatica too ??
@Spopo9002 i cant say per say i had that, my back was tweaked but never felt sharp pains throughout my leg ; which is the symptoms correct?
I started to notice results after the 5th or 6th week. I was increasing gradually throughout the weeks by either (2.5lb, 5lb or 10lb, depending how my body was feeling).
@@Christianalejandro3.0 thanks for the reply bro, appreciate it
the stretching sequences: can you PLEASE do a video where you add the extra tips, the one i heard about 90/90 lifting leg to get that hip muscle to fire (?) right before doing pigeon was brilliant. I’ve had such a hard time with pigeon! Also what you just said about NOT letting the spine separate during hangs, need to know! This was one mistake that landed me out of commission for 9 months again. There must be tips like this for each exercise? ❤
Where can I find your program?
Amazing information mate! Delivered in a great way, thanks for your work brother! ☝️🔥
appreciate you!
I love your info ❤❤❤ just one confusion for me- I’ve been told (and been trying to say this without the science knowledge just intuition and experience) that you cannot work out a muscle that is seized up already. (Not sure the technical term). My challenge has been that I can’t afford or get enough massage or release to just get to a starting place where the muscle is unknotted enough to work out on
?
The building ingredients to pain. Never heard that before and it really resonated with me. I enjoy how you break down the topics.
if we have low back/hip tightness, should we slowly progress 1 thing at a time like the hip flexor progression and master that and not include back extension reps in the same session, or put it one separate days or only seek to master 1 at a time?, for my back i think it’s been too much yanking on that low back in both directions and the back can feel terrible sometimes. thoughts? of an effective route? great video dude, gods work 🙏🐐🔥
Florida really is a different country😂
The idea of building strength to allow for flexibility only made sense after I tried this. Post workout often I’m less stiff in the back and have far more range of motion or flexibility
Exelente conocimiento BRO, sigo todos tus consejos y ejercicios me esta yendo muy bien!!!
Thoughts on reverse hypers? I just bought one
Is there anything I can do with a lower herniated disc? I'm having so much trouble doing nothing.
Or is the answer everything that doesn't hurt my back
Sir I'm suffering from lower back pain from past 3 years i done every lower back exercises that are essential for the issue every doctor say you are there is nothing in your back you are good but my pain is still there i feel stifness on the right side of my lower back and specially in the tail bone and every time i move my its creat a sound what can i do kindly make a video on it i do all the things like extensions bridges sql planks and lots more
I used to suffer teh same. I had disc bulge in my lumbar and sacrum also. If it helps, working on developing core muscle strength and glutes helped a lot
@yacha6347 I done all of these strengthen exercises, but it gives some relaxation but not completely recovered
@@naturalbuildingfitness8620 debes realizarlo minimo 6 meses, y seguir construyendo fuerza el resto de tu vida, nunca parar.
Cool
I am finding im getting knee pain on the outside of my knees when doing the Roman Chair. Is anyone else finding this?
Have you tried turning your toes outward instead of having them straight? I've heard that helps some people.
also: dragons hoard the gold you’re looking for, that’s a mythological biblical metaphor. 👀