How To Fix Lower Back Posture
ฝัง
- เผยแพร่เมื่อ 30 พ.ค. 2018
- Do you have lower back pain? Do you have a "larger than normal" curve in your lower back? The problem may be your posture! This is a common condition known as "anterior pelvic tilt posture". Most often it is brought on in individuals who spend much of their day sitting and is caused by tightness in the hip flexors and low back muscles and weakness in the abs and glutes.
Today we're talking all about this "sway back" posture - what it is, why you get it, and (most importantly) what you can do to correct it!
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⭐️ NEWLY UPDATED VIDEO!! Check out the all-new version of this posture video on my channel at this link: ➡️ • How To Fix Lower Back ... ⬅️
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🔗 LINK TO JARED’S THICK EXERCISE MAT: urlgeni.us/amzn/drjaredexerci...
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OTHER VIDEOS YOU MAY FIND HELPFUL
✅ 6-MINUTE CORE WORKOUT FOR PELVIC TILT POSTURE: • Fix Your Pelvic Tilt P...
✅ 5 STRETCHES FOR BETTER POSTURE: • 5 Stretches For Better...
✅ 10-MINUTE DAILY POSTURE ROUTINE: • How To FIX Your Postur...
✅ HOW TO CORRECT YOUR NECK AND SHOULDERS POSTURE: • How To Correct Your Po...
✅ BEST STRETCHES FOR YOUR LOWER BACK PAIN: • Best Stretches For YOU...
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
I don’t want your likes I’m just helping 👌
4:23
5:46
9:39
Thanks for helping others out!
Definitely gets to the point. Though I have to say the time he took to really explain why the anterior posture is happening is greatly appreciated.
@@bakastep3107 indeed.
@@Nokdu. thorfinn!!
Oh no you will get that like whether you like or not.
This actually helped my confidence in some ways... i thought i was fat until i realized it's just my spine curve
Great! Confidence is what it is all about!
How long have you been doing these exercises to see results?
how long did it took for results?
Yeah when I lift my butt up I look skinnier
Omg same im literally slim now
I've had this for as long as I can remember I thought it was just my shape lol
I hope this video helps you fix it!
Will try all the things u mentioned.. hope i fix my tilt
😂😂
Same!
Me too😅
4:52 lunges - keep spine straight - 3x holding 20 secs on each leg
6:18 hip thrusts 3 sets of 20
6:30 one leg hip thrusts 3 sets of 10
8:22 one leg 20x
8:55 flutter kicks - keep back flat 20x
10:28 lunges - hip flexor stretch - can use dumbbells - use glutes to pull out of the stretch
*back should not be off the mat - keep your back flat
Thanks for helping others out, sarah!
@@toneandtighten Hello sir
Just wanted to ask whether apt can effect your height or not. Please reply 🙏🏻
Impressive
Ty
May lord bless you, Sarah. TH-cam comment section never disappoints me.
I thought I was thicc this whole time.. smh there goes my confidence
No you're just gay
@@issamike4230 yes daddy
Mr. Sir lmao
@@DonMr-Sir sus
Wtf is this😂
It's so cool like even after 3 years he is replying to everyone
Absolutely! I love hearing from everyone!
@@toneandtighten that's make u a good youtuber ❤️❤️
@@toneandtighten Subscribed
Why doesn’t school teach us how to correct posture problems they give us? 😔 thanks for helping us Mr Beckstrand!
You are welcome! I am glad you found this helpful!
They do tell us to sit properly but we really don't listen at all honestly
@@shallter455 they tell us but don't teach us how to
@@fashionovawigs...
@@BeanOnTheFlipside what
The reason why I'm here doing these exercises is not due to pain, it's because of the way my posture looks and especially since it makes the gains I've been making in the gym look significantly worse. Thanks man, did these exercises for first time and I feel so good, so fresh haha. Especially large lunges and the lower ab exercise did some magic😃
for real, As my back and ass are growing the arch inwards and from my belly just kwep increasing
MAN, WHY DIDN'T NO ONE TELL ME
How long until you started seeing an actual difference?
And how often did you do these
How long?
How long did I take
One thing this doc mentions which is VERY important is that when you're doing your stretches, MAKE SURE you're not going into the pelvic tilt which is what your body is wanting to do from all this time of bad posture. When you stretch, keep your core tight and get into a posterior pelivc position while stretching. That was a GREAT tip doc.
I've stretched many times and didn't notice that's what I was doing. Doing it the right way makes a huge difference.
Umar - you are exactly right! Thanks so much for sharing - I appreciate it. Have a good day.
Well he does explain that at 4:45 or so. Completely agree with you though.
@@UNCGradUNC "One thing this doc mentions"... he didn't say that it wasn't explained. He's just emphasising it in the comment, because some people might've overlooked how important this point is.
You should feel like your abs are sucking in when doing these exercises
Mine is so bad and certain muscles are so weak I cant get my pelvis to even rotate into the normal correct position.
I could kiss you right now. I always had my belly stick out, making me look pregnant because of the way my back was arched. doing the first stretch immediately took away my back pain! thank you!
I'm stoked it helped you, Anthony! No kiss necessary. Thanks for commenting!
Tone and Tighten "no kiss necessary " lmao
Anthony Rosi Exactly same with me..
No homo
"No kiss necessary" Lmfao
i couldn’t figure out why i’ve always been skinny but always had a protruding tummy and realized how far forward my lower back pushes forward. i hope i can fix it
I hope this video helps you, Miranda!
Does it work??
I’ve had this back for years and have been in pain for a while now. I just did all of these exercises and my pain has seriously gone and even my back seems to be a little straighter! My flexors must of been super tight. Thank you so much for this I will be doing these every day from now on! 💗🙌🏼
You are welcome, Susan! I am so glad this video has helped you!
hey Susan. it's my first time watching this and I suffer chronic back pain. did his exercises really eliminate your lower back pain?
*must HAVE been
is your back normal now?
Workout your abs and booty. I got about 1 inch taller and my back pain decrease. It took me 3 months of working out for basically every day. I'm still working out right now.
does doing leg workout help posture?
@@playerunknown12396 alot of legs workouts are going to workout other areas. So sure. Make sure to really target the abs. Modern humans sit down for hours. Which make our abs weak and low back tight. Working out the abs will bring some balance back your posture.
@@jaylenjames364 Okay I will train abs more. But I wanted to ask about deadlift exercise that while performing deadlift my back curves inwardly . so i wanted to know that if its correct or the back should be exactly flat.
@@playerunknown12396 squeeze your glutes or abs to get your pelvic in the right position.
Lay on the ground... if there's a "big" gap between the floor and your back.... put your knees up... your pelvic should be positioned like that. We have a natural curve in our spine but it shouldn't be curved like an Instagram model (lol).
Get your pelvic in position and do deadlifts. Deadlifts are good for glutes.
* Stretch out legs (quads and hip flexors) and low back
* get stronger abs and glutes
@@jaylenjames364 thank you man i tried it and it helped me better .
Thank you so much man. I really didn’t realize how uneven my body’s muscles were until recently.
Happy to help!
Thank you so much school for this posture and suffering.
Exactly it makes me so less confident
Hello Bruce Lee I really like you Bruce Lee your a very cool guy Bruce Lee, sad you died tho Bruce Lee
IM forced to fix it. If i don't fix this its going to make pitching nearly impossible or impossible.
Really well explained and demonstrated. This is going to be my daily routine. Thank you.
You're so welcome, Michael! I hope you find this routine effective and thanks for commenting!
How many reps each stretching u do?
Any updates?
Mine is so bad that when i lie down there's a huge gap between my back and the ground.
These will help, Sadie! Also, do you have a foam roller at home? If so these will blow your mind: th-cam.com/video/8otTdS5DhE4/w-d-xo.html Good luck!
Do you have a protruding or fat stomach ?
I have the same issue.
Nichonar Peters do you have a fat stomach ?
@@billymatthews4150 No, just poor posture.
Wow, I've watched a load of videos to fix this, you explain it really really simply. Thank you.
You're very welcome, Sadaf Taqvi! I hope they help you! Thanks for commenting.
I’ve had this problem for so long and went to chiropractors and PT and this was the only thing that provided immediate relief. Thank you for this video!!
You are welcome! I am so glad it helped!
you dont know you just changed my life. I appreciate this and all of your videos.
Thank you so much, Micaela! I appreciate your support!
I've been watching a lot of videos about this recently but yours is easily the best one. I appreciate that you managed to covey all of this info in an easy to understand way and show how to do these exercises. Thanks man!
You are welcome, Waffle Robot! I appreciate your kind words and positive feedback!
I have had this for years but I didn’t know what it was
I don't know a name - I hope that this video helps! Best of luck to you! Thanks for watching and leaving a comment.
Anterior Pelvic Tilt I think
@@toneandtighten i always thought i was fat and everyone topd me itz beacuse ur fat
Its lordosis
@Eat your cereal remember me?😉😜
Great job. I had recently moved from calisthenics to a stint of weight lifting and my back began arching over time. Hadn't realized how many of these exercises I was doing with the calisthenics. Keep up the great work.
Thanks so much, Dan! I am glad you found this helpful!
Love your videos! They’re really making a difference in my mobility. Do you have any content on how to correct (or lessen) flat back syndrome?? Thanks!
Tbh these are actually helping I walk with much ease and my posture feels more relaxed
I am so glad to hear that! Thank you for sharing!
Nice that you take the time to reply to comments.
It's a lot of work, 111crazymofo111, but I enjoy helping people! Thanks for commenting!
Thank you for this video. I'm 26 and suffer with this. Used to have a desk job, and now I'm on my feet all the time.
I have seen a chiro for this, but it's nice having a video to look back on and with different exercises to try. 😌
You are very welcome, The Ghost! I hope you find it helpful!
I have had this lower back pain for about a year and months, i could bend or lift things from the ground and I'm confident to say after following all of these exercises the pain is gone. Thank you Mr💃🙏
Oh, I am so glad to hear that! Thanks for sharing!
Just wondering how long before you saw a difference I have started to get back pain and looking for exercises to help me.
@@mrjosh992 two weeks I saw the difference, I can promise you if you do them for two weeks everyday you will see the difference. Goodluck
@Dudu Letanke thank you for the response. I have just joined a local gym that does classes, and I will go do the ones that help with posture and lower back. Hopefully, that helps me, too. I do have bad shoulders, so i can also start working on them with my membership
@@mrjosh992how has it been ? Please respond
Not the hero we deserve,but the hero we need.
You are too kind! Thank you!
Excellent video 👍🏻 I wish so much i had known this info 20 years ago - makes so much sense - sharing this one !
So glad you like it, Henna Gal! I hope they help you! Thanks for commenting.
I absolutely love your videos. i already feel better from using the exercises in your neck and shoulder videos
I thank you good sir. Thank you for making me realise why my posture was so unusual. I hope you and the others who see this post have an amazing year.
You bet! I hope these help and thanks for commenting!
good job my friend ....we really appreciate your work.
Thank you, Ask Jeff Williams! I appreciate your support!
Hmmmmm
thanks
Good work friend
@@toneandtighten 2l7hppooohhohophh
Thank you! Been suffering with this for some time now
atOM X - You are welcome! I am glad that you found the video helpful. Best of luck to you!!
Man I can not tell you how helpful this video was. Thank you so much.
You're welcome! I am so happy to hear it was helpful!
Great explanation ! Fantastic stretches and strengthening exercises. Thanks Doc!
You are welcome! I hope you find this helpful!
This is just what I needed! I started seeing a physio therapist today for this very same issue and thrilled to see that exercises she recommended are very consistent with yours. I’m going to implement these techniques at home twice a day. Look forward to being ‘fixed’.🙂
Charlie - awesome! I am glad that you are seeing a PT! I hope that it helps soon. Thanks for watching and leaving a comment. Best of luck to you!
What are the results
Results?
What pains did you have?
Yep tried them. - really useful.. Suggest more exercises for that down time on business trips
Ever since my motorcycle crash 6 months ago my back hasn't been the same. This video definitely saves me from a world of pain! Thank you !!
I am so glad to hear that! You are welcome and thanks for commenting!
Thanks dude I recognize the professionalism. I'm happy to try these and prevent problems evolving
You are welcome! I hope they help you out!
This is great information. Thank you for concisely explaining and demonstrating what creates the issue, and how to best fix the issue.
I know my way around the gym, but my time at work has really done a number on my posture. I thought juwst working out in general would help out, but clearly I need to focus on the parts that contribute to the negative effect.
My pleasure, Alex! Thank you for your kind comment. I hope these help you out! Good luck!
This is great! I'd love to see a combined one for fixing posture that is tailored for diastasic recti and sacroiliac joint pain :)
Thank you for the suggestion, J CM!
My lower back and hips are extremely bad shape from ten years of not working but I remember how free it feels went you feel like this doctor. It's almost makes you an entirely different person
Your instruction is very easy to follow with all the explanation along the way, thank you so much!
Thanks so much and you are welcome!
Exhaustive yet concise, clear explanation pleasantly delivered, and preempting possible difficulties or misunderstandings. Just a great, useful video. Thanks.
What a kind and well-thought-out comment, ilpacca! I appreciate your succinct yet laudable compliments. Thank you!
man i would love to be your patient because doing this on your own is really hard
Thanks for explaining why the anterior pelvic happens in a very logical way.
I wouldn’t do the exercise if I don’t understand why I need to target those muscle groups!
Thanks a lot !
You bet and thanks for commenting!
Respects he sat in his chair for hours to demonstrate what the pelvic tilt looks like
Nah he just leaned his pelvis forward...
Thanks Jared for the targeted info always pleasure to watch your videos.🙏
Thanks so much, Amarjeet! I appreciate your comment.
thanks doc this is my problem from last many years
You're very welcome, horror nepal! I hope they help you! Thanks for commenting.
This video is helpful. Been working on a desk and barely got anytime to physical activity for the last 10+ years which really messed up my lower back posture. This video is a good start to fix it.
I am glad you are finding this helpful and thanks for sharing!
Thank you so much for making this video, one can reallly tell you're passionate about what you do because of all the detailed information you give
I appreciate that and you are correct! I am passionate about what I do and I hope this video helps you!
I sit all day at work and its destroying my posture and back. YOU have been a Godsend - I did these exercises that actually WORK!
Jose, this is awesome!!! I am so happy to hear that they worked for you and that they helped! Thanks for leaving a comment. Good luck in the future!
I have a back like that and have been having lower back pain.. Thank you ❤
You are welcome! I hope this helps relieve your pain!
What an excellent video, no nonsense and covering all areas. Thank you so much.
Glad you enjoyed it!
thank you so much i’m sure this will really help and you did an amazing job at explaining this because i know i could never have explained it so well.
You're so welcome! I hope you find this video helpful and thanks for commenting!
You sir, are a life saver!
Oh stop, Paul. You're far too kind... 😉
I hope this helps you out! Good luck!
Paul Wainwright So after 1 year, did it work? How did it go ?
@@tangankucingg definitely! I still have times when it flares up through no fault of my own, but I've Incorporated this into my morning routine and it's made the world of a difference. The rest of me is falling apart but at least my back is good 😊
Paul Wainwright Wow 👏May i know how long did it took? I want to set a goal 😊
@@tangankucingg 6-8 weeks I started to notice a difference. My hamstrings didn't feel as tight and my hips flexer was much looser. My alignment started to feel better and lower back wasn't as tired by the end of the day. Every morning it was back to beginning for a longer period. About the 4 month period I added some additional core exercises and started to notice my running alignment was better and casing less pressure in other areas. You have to make it part of your routine, other wise everything just goes back to how you started. I do my exercises while the coffee is brewing in the morning, if Im running late I steal a meeting room in the office and quickly do 10min of work. Look stupid the first time but I'm comfortable for the rest of the day 👌.
Good luck!!!
No one has ever shown me these stretches this way and it has been super helpful! It’s amazing that I do all these ab workouts and my back feels better than before
Wonderful news, Kaylea Wilson! I am glad you are finding these helpful.
You are an angel!!!!! My back has been hurting so bad. Thank you sm!!!!
Fr!
My pleasure! So glad it helped!
Wow. Ive had horrible lower back posture my whole life... this video changed everything.. thank you.
So glad to hear you found this helpful, Rachel!
I have been having lower back pain for a year now and I have seen biokineticist and she advised to to these stretches, I hope I come back with good news in 8 weeks to 6 months.
Best of luck! I hope this helps!
Very well explained video. Great work!
htc - Thanks so much! I appreciate the comment.
He literally explained in the best way possible the best explanation I've ever seen on youtube
Thanks so much! I appreciate that!
@@toneandtightenwelcome and thanks for the reply
Fantastic ! Finally I got understanding of my lover back/ hip area problems ! Thank you so much for your work !
You are welcome, Maria! I am glad you found this helpful and thanks for commenting!
Man, I needed this info 34 years ago, but grateful to have it now! Thank you!
Better late than never, right?! Thanks for your support and leaving a comment. Have a great day!
the best explanation.. thanks a lot. 🙏👍👍🌹🌹
qrmills - You are welcome!! I am so glad that you found it helpful! Thanks so much.
Had serious back pain couldn’t stand straight at all, I watched a few other videos, they didn’t work but this one actually worked
Great news, Rachel! Thank you for sharing!
Thank you so much!!! I’m 33 and my doctor warned me if I don’t start dealing with this now, I’ll struggle with mobility as early as when I reach my 60s. I’ll follow these instructions every day
You are welcome! I hope you find it helpful!
I love your videos. They are awesome.
I would like to know how to improve flat feet that I have. It would be great if you made a video on that as well.
Thanks so much for your kind comment, Aisha! I've got some feet videos coming up in the queue - thanks for the suggestion!
Well explained video I understand a lot more from watching this. I will check Out some other videos too. Thanks!
biz720- thanks so much! I appreciate it.
Excellent content. I really feel better and my pain decreased noticeably. Thanks a lot.
You're very welcome, Amir Hakimi! I am glad these are helping you and thanks for commenting!
I’d just like to take a moment to appreciate that you kept talking through the video… even when you were doing the stretches and exercises… and also, I thought I was born like this and now I’m struggling with self confidence because I put on some weight and my stomach looks like I’m pregnant 🤰… but immediately I stood with a “corrected” posture, my stomach was so much better 😮
🙏 thank you
You are welcome and thank you for your kind comment! I am glad this was helpful for you.
LIKED AND SUBBED!!!! in like my 4th grade, teachers told Me to Sit straight on the chair in school, I was EXTREMELY obedient, I thought it's the "good posture". I sat straight up, even pushing my back in while sitting, I thought all my class students are not obedient to the teacher . I had back pain since years, I'm a highschooler right now. I read my dad's biomechanics book and orthopedic book because I love to study (he's a physiotherapist) I noticed something is not quite right, I always knew it, but never bothered. I even got a red belt in taekwondo, fully stretched like a elastic. But everytime I did laying down exercises, my lumbar back was off the ground. But finally I one day I got a video recommend by another TH-camr on this issue but somehow I still didn't think it was with me. Today, after going to the gym, I got this in my feed and all those problems struck me, because I had just done exercises laying down. Then I realized, it's this thing all these years. Thanks mate, I don't know, this was like fate making me watch this vid. Thank You very much.
Have a great day!
Holy cow I am watching the rest of the vid, and 8:56 is the exact moment my back started to hurt in taekwondo. WOW, I ACTUALLY TRIED TO KEEP MY BACK ON THE GROUND JUST LIKE IN THE VIDEO, I feel like a stupid genius, I tried to fix it but ignored it, I'm really a bruh moment. LoL
Clear and helpful. Thanks!
Tony - thanks so much! I appreciate your kind comment! Thanks for watching.
This video has got everything, cause, action, and fix.
I appreciate it!
This is what I've been looking for after all the online searches. Had lower back pain for over a year. I thought it was my mattress or chair. Replaced them both but didn't help. It was all the constant sitting like you said and me thinking that overarching my lower back is a good sitting posture that caused the pain. This video helped me a lot. Thank you.
I am happy to hear that! You are welcome and thanks for sharing!
Nice teaching instinct
Very well explaind:)
Ojaswini - thank you! I appreciate your kind comment! Have a great day!
I’ve had extreme lower back pain do to my curved back and it’s been like this since the second maybe first grade and this was so helpful, thank you 😊
You are welcome, Georgia! I am so glad you found this video helpful and thanks for sharing!
Im having the same issues, any other advice to get rid of it
Thank god I found this video literally has helped so much thanks man
You are welcome, Blue Scones! I am glad you found it helpful!
My goodness you this video explains so much my struggle I wish I knew this earlier.
During my teens years i was always a bit chubby. I've lost a lot of weight recently and it's clear the damage and fatigue your body absorbs over time from carrying all that weight.
The change is gradual and you grow into it so you don't really notice it.
I've been trying to correct my posture simply by consciously keeping it straight but after a day or two it's getting painful and it's at that point where you realise how fragile your body is if you don't take care of it.
I initially thought that spinal decompression exercises would relieve some pain and it did to some extent but I knew I needed to correct the core issue.
I've just done the hip flexor warm up and one set each of phase 1 and what a difference I can instantly feel.
I've been gaining muscle on the top of my abs but only the top and now it makes so much sense why.
Thanks so much for this video.
Much love ❤️
You are so welcome, Eric! I am so glad to hear you are already feeling better! Thanks for sharing!
Same im still tryna lose weight and i see what you mean carrying that weight does have an affect and ive been doing one of his exercises and I already lost back pain like ive only gotten this weight because i have like a type of thyroid that helps me gain weight and i have very low metabolism so yeah and i go to the gym so it is helpful
@@daisyquake9751which one?
I've be struggling with this back for years and it effected on my confidence so bad
So now I really wanna fix it
That's why I'm here
Thank you so much
I will start doing these exercises today
Hope it works
Best of luck to you!
Good exercise, got rid of back pain instantly after doing this exercise. Thank you very much
Great to hear and you are welcome!
Brother, the way you explained matters was so easy to understand. Thank you.
Oh, wonderful to hear! I am so glad you found this helpful and thanks for sharing.
Thank you!! Finally an answer to all my lower back pain and the prego belly look. So how many days does it take to correct the posture? should I also be trying to stand or sit differently as well?
This was extremely helpful for me. I do a lot of yoga but have been struggling w my low back. your explanation on how to get flat back first was so helpful. Going to be doing these exercises!!
Glad it was helpful! Thank you for sharing!
This is amazing thank you, I struggle with the pelvic tilt so this is super helpful
You are welcome! I am glad you are finding this helpful!
This act helped me a little bit...Thank you. Kepp this work up!!
This video was very well done, if your other videos are just as well put together you have earned yourself a new subscriber!
S Schweb- Thank you so much! I will try to keep making videos that will help you out! Thanks for subscribing - it means a lot!
I say “my back huuuuurts” so often. I’ve had this since I was born.
Sorry to hear that! Hope you feel better soon!
Sameeee i thought it was normal...17 years later I realized
Idk how long I have had it but wouldn’t be surprised for I’ve had it since I was kinda born
@@quintenleonard5166 happy 18th birthday sry it’s late bro 🤣
you, sir, are a true public servant. Thank you!!
I appreciate that and hope you find these helpful!
For the past year my back has hurt so much when I sleep that I would wake up with back pain and couldn’t go back to sleep ! Thank you . I will work on these areas every morning and night
You are welcome! I hope this video helps and thanks for commenting!
I’m 25 and realized I’ve been standing/walking wrong my whole life
I hope this video helps improve your posture, Avery!
At this point I dont know if Im breathing or blinking right
did these exercises fix it for you
@@icecreammachine7636 I learned I’m chewing and eating wrong lmao
@@icecreammachine7636 wait i can see 😮
Sterling needs to see this ASAP!!
😂 he said it’s cause his body is stiff and it helps him
Thank you my man. Good job and keep it up.
You bet!
I have been like this for five years your a live saver
I hope it helps! Good luck!
@@toneandtighten ye rlly appreciated it :D
great exercises - just what i need - be good to have a pdf of these ?
2:00 damn mad I was sitting down and watching this video
Right advices. Very rare for a doctor in our days.
Thank you! I hope this video helps you!
Thanks for this. I have a l5 to s1 protrusion and this is the only excercise where o dont hurt my back.
You are welcome! I hope you find these exercises helpful!