Just keep up with (beginning with starting, of course) regular, light, and complete fitness training. Maybe yoga two days/evenings a week, following the instructors' cues as comoletely as you can. Pick/Find the best instructor in your area, and go there; Avoid half-assed intructors, if you have the choice. *bows*
Wow! Did not expect a bunch of replies here. Thanks for the concerns guys! Ok first of all yes! I am ok :) this happened a few years ago. I have a good buddy who is a PT who helped me out. It’s definitely happened again, but truth be told it’s the McGill big 3 along with some modified back extensions and daily mobility work along with a lot I’ve learned on this channel that helps me manage and prevent another occurrence. My PT says ok if your back starts to feel stiff that’s a warning sign that the back mobility and extensions need to start happening right away. Very helpful! Lots of stability work really has helped and proper lifting technique for getting my kids out of the car!
@@robertfeiner7409 thank god you’re getting better man. Also , after I had a very serious neck / skull injury Ice baths were monumental in my recovery and are a stalwart of my weekly physical maintenance. Thanks for the update and take care to you and yours sir.
This happened to me while deadlifting. Midway through the 2nd rep an explosion when off in my lower back. Instantaneous all 4 limbs went numb, I couldn’t even wiggle my fingers or lift my feet to walk. I was frozen in position. If I hadn’t been standing I thought I was paralyzed. Never been more terrified in my life. After about 15 minutes I started to get the feeling back in my limbs but still couldn’t walk. Had to shuffle my way to a chair. I knew I was very hurt. Couldn’t move for 4 days and wasn’t back to normal for 2 months. Be careful out there.
when i was 22 i landed improperly on a trampoline. my lower back got progressively tighter over the course of the next couple hours until it was hard as stone. couldnt move much from the hips upward, and it took years to finally heal. most terrifying injury of my life. i thought my whole life was over
It is the most important part of body to keep strong , the abs , lower back and the whole core area , you use that area every time you do any lift , needs to be in top shape
Sit ups can actually be bad for your back! I think dr horschig did a video with dr mcgill on this, alongside other videos on best core exercises for spine protection!
Im a wood installer and ive done mine multiple times. But not since i started doing planks, deadbugs and yoga. Its really night and day differenece, i actually need to get back to doing them before i jinx myself 😂
I can relate. Been doing tile and flooring for almost ten years now. When I stopped doing regular core workouts for a few months I definitely noticed a difference.
OUCH! Been there! 20 years later I still can’t believe I did something so wrong to my own self!!! I knew better, but when you’re younger you feel invincible! Truth is, we are more fragile than we think! I pray she gets the proper treatment and care to restore her to optimal health! Never stop moving however, that’s key to overcoming this! My heart goes out to you dear ones! Thank you for sharing this & I sincerely hope it helps others to NOT DO THIS TO YOURSELF!!!❤ from Texas,USA
@@demiurgeobzen327 lol damn guys take it easy. Just appreciating the content. There are many ways a person can be injured. I was just unaware of this particular pathophysiological process
As somebody with multiple lower compressed disks, 2 herniated disks, one of which is herniated INTO the vertebrae (it's called a Schmorl's node) bracing myself for support when bending over for anything is my daily life. Always feels tight, always in pain, each morning I roll out of bed stiff and fighting to not reach for the ibuprofen.
@@ktro007 I don't want to be medicated. I had pill addiction issues when i was younger and would rather deal with the pain and mobility issues than get back on that wagon. Ibuprofuen is different, it juat helps the inflammation from the arthritis (compressed discs will do that), it doesn't numb anything, and doesnt effect your mental. I have a hard time making it to my PT doctor just due to my personal schedule. But I do PT at home after multiple different therapists showing me things I can do at home to help. I'm avoiding surgery at all costs becuase once you have your first surgery, your just scheduling your next surgery within. 5 years. I know all of this about my back pain becuase I've been to the doctor and had everything xrayed, MRI, echo scanned, etc to find the roots of my problems.
@@rhombo323 that's not necessarily true about surgery. My mom has had multiple herniated disc's, broken vertebrae, etc. Once she had surgery it fixed the problem. She has osteoporosis as well. How can't you fit PT into your schedule? If your in that much pain, like you say, you wouldn't be able to work a job...but hey its your life 🤷♀️
@@ktro007 I've had the pain for nearly 10 years, in reality, i grit through it and avoid lifting anything more than 50 lbs with a hinge motion to avoid agrivating the area. Some days are worse than others. And like I said, I do PT at home. 15 minutes in the morning, 15 at night. A lot easier than the 30 minute drive there, 45 minute session, and 30 minute drive back. As far as the surgery thing, I'm basing that from what my doctors have told me specifically and my particular case. With what they would need to do to try and repair the area, i would lose a lot of mobility, becuase they told me they would end up fusing vertebrae together. I'd rather deal with the pain and still be able to actually bend over.
@@NeelDhar I couldn’t even do that. I was so embarrassed by the noise and commotion I made by dropping the load in mid air I just bounced with my head down lol
Lol Danny I swear I helped a guy out like you in the gym. I saw it happen and I helped with what I could like putting the weights away and what not. Felt bad for the homie for sure
Hey do you know how to get rid of it? I’ve only just recently noticed I had it and assume it’s from lifting back when I didn’t really know what I was doing but it doesn’t hurt and I still can lift normal so is it an injury? Or an odd body deformity?
This is why having a strong core is important a lot of people neglect it just because it abs wont show till your sub 15% but you need your core to stabilize your body you can’t wear lifting belts forever
I have formed a habit from the gym to take deeper breaths and hold them in my stomach when bending over even for a small box that doesn’t weigh much. I knew breathing helps stabilize allowing me to lift heavier, faster, and safer, but didn’t realize how important it was
@@CybertroninfiniteOfficial Idk why but after I began the gym I have found myself hinging at the hip more than my knees now. Particular because of soreness takes more toll on squatting than bending down for some positions. I do work in a ware house where I pick up boxes of varies weights (heaviest common one being 34 lbs, but some to 48).
@@CybertroninfiniteOfficial you will develop weak and painful back as you age if you will never strengthen your core and back by avoiding hip hinging all your life. Learn good lifting mechanics, learn breathing and bracing and start lifting and stop living in fear
Had this happen to me with a couple of hundred pounds sitting on my shoulders while squatting. Absolutely terrifying feeling and sound. You feel crippled with pain. Not right away, which is deceiving, but the next day you are in agony. If you can walk, you're walking like a duck. I don't do squats with free weights anymore just because of this.
Sounds like you might have had a herniated disc. I had the same from doing squats too. It hurt the next day and I suffered with it for months. I did the correct physio etc, but it still twinges even several years later. I would recommend getting a personal trainer if you haven't already. Even though I'm experienced in the gym, I've learned so much already and am no longer afraid to squat heavy free weights. It's fantastic!
That doesn't sound like the same thing. It was silent with it happened to me. Your injury sounds much worse tbh, with this you're back in the gym in a couple weeks.
@@jameswilkes451 yeah it's definitely night and day difference between knowing how to do the exercises vs having a dedicated trainer watching your form in real time, giving quality feedback as you go.
if you go to any PT they'll have you rehab and continue to do the lift after you're healed. Your injury happened not because of the movement, it happened because you neglected your form (proper bracing on the lift). Thats why its so important on free weights to brace hard and keep your body tense, when you do the lift your body doesn't break the path needed.
This happened to me a couple of years ago. I was taking my mother with advanced dementia to her doctor's apointment. My back did this when I was lifting her out of her wheelchair into the car. The bad part was that I had to do this action 3 more times. I pushed through the pain, but when I got back home, I was in bad shape.
@@mra7860 Thanks. I had my wife rub my lower back down with arnica gel. I slept with a small pillow wedged under my lower lumbar and legs elevated. It took about a week to feel a bit better. It was two weeks before I could fully trust my back again.
@@lumberfox89 wow thats great. I'm sure mine can be rubbed now. It's the 7th month after injury and I'm not fully healed. I will tag you on my comment so you see my story. Nobody has given me any insight on my comment since posting. Not even the guy who posted the video. I will try arnica gel
Lack of full warmup is sometimes the main problem. If you don’t feel fully warmed up, you’re not. If you cannot get fully warmed that day for whatever reason, then take it easy.
Exactly, I spend more time on mobility and my warm up than the actual session😅😂 no joke. If I don't my joints (that already have too much laxity due to hypermobility) take the load and my right side is guaranteed to take over and do more work. I always do core activation before weights too, it's a MUST.
@@trymii5396 If you are tight, you can tweak your back picking up a pencil. Also, she is probably half your weight or less. This is 100 lbs for you. If you have never tweaked your back with that type of weight, then I question how long you have been lifting.
I just got back into working out, what is "warmed up" because ipl do some stretches for like 15 mimutes first but no idea what im supposed to expect feeling warmed up
@@nabsnabster3488 Well, it can definitely happen to everyone, but bracing properly reduces that risk a LOT. And deadlifting with proper form is one of the safest weight exercises. Between the main 3(squat deadlift bench press), I believe the injury rate is from smallest to biggest: deadlift, squat, bench press.
@@nabsnabster3488 Also, one more thing to add. People usually believe lower back injuries are caused by deadlifting with a bent lower back, which is untrue(we didn't know any better before, due to lack of research). It turns out, lower back injuries are most often than not, the cause of rotation of the spine during active load, meaning rounding the back WHILE lifting. And in actuality, rounding your lower back is a safe(*) method of deadlifting, as long as it stays in the same position throughout the lift. (*) While what I said is true, there are other complications of lifting with a bent lower back. Having a bent lower back, reduces the amount of force generated by your hamstrings and increases the amount of force generated by your upper back, as well as decreasing the amount of activation in your abs, and increasing the amount of activation in your lower back. This means that the more you round your lower back, the more back you use, and less leg(hamstring) you use, and your lower back takes more of stress in keeping your trunk stable, and your abs takes less. This further means that, if a person who's only ever trained with a straight back, tried to deadlift with a bent back, at the same intensity as he does usually, not only will he not be able to lift the same weight, his injury risk increases a lot(because his upper back and lower back are not trained to handle that). This, does however have a few advantages: 1) In the case of proportions, an individual might find it easier to deadlift with a bent lower back. 2) It makes lifting the weight off the floor easier. 3) It requires less flexibility. And lmitations: 1) Oppositely, it might make certain individuals find deadlifting harder in this position, due to proportions. 2) It makes locking the weight out harder. 3) You turn a compound exercise into a mostly back oriented exercise.
As someone with back problems from working , and working out with dead lifts and squats. My best advice would be to absolutely stretch, stretch, stretch, yoga is wonderful, embrace it, it will be your friend as a bodybuilder, also know your body, practice perfect form with no weights first, than work your way up. After 1 1/2 years consistency, I no longer encounter the same type of back pain i had in the past, the more I train, and stronger I get, the less I have back problems. Feels great.
@plack_ benis same here. It's been a huge improvement in my posture, back pain, and even concentrating on my breathing, I also don't mind being the only guy in a room full of women doing yoga. 😏😏
Stiffness in the body is what enables people to lift heavy weights, not flexibility. The goal is to create as much pressure at the bottom of the lift as possible. I'd be optimal if you couldn't even get down there without the weight.
Last year in April one night I bent over to pick up the hose, something clicked . I was still motivated to pick up the hose but I couldn’t bend anymore. I wasn’t able to straighten up or move my legs. My body felt stiff and I had little mobility. After a minute or two trying to comprehend what was going on, sharp pain and weakness came out of nowhere. I then realized I was barely able to move my legs and breathing induced sharp pain at my lower back region. Took me close to 30 minute to eventually get back into the house whilst grabbing the wall as a form of support. Every step hurt. It was less than 20 steps to get back into the house 🙈🤦♂️. I wasn’t even 30 yet. That was just 10 days away. Thank you TH-cam algorithm and chiropractor for making this video
Something to note, bracing is not just about the front, it’s all around. Think of your back muscles expanding and contracting along with your stomach muscles. Brace the back along with the front and you’ll be incredibly solid. Takes time to learn but worth it.
I’ve had this exact thing happen to me countless times. First time ever was while doing T bar rows. It hurts to even watch video footage because I know the exact pain that came with that jolting feeling in the spine.
First time I got this my leg gave out and I dropped to floor. Only was lifting some light logs from floor and it snapped all the sudden. Had been swimming in cold water b4 that and had been training multiple times in gym earlier that week. After that I've got this like 4 times in 10 years. Always takes couple of months to fully recover. Light movements helps a lot to recover faster.
Quit gym because of this. Was doing a tricep pulldown when this happened. 3 months of deep heat, 4 years of mobility and very very light fitness. Working on sorting this out now with proper info thankfully!
@@LaitoChen shes using the bar bro.. there's nothing lighter than that and you cant practice the same movement with dumbells. You gotta be like either untrained or out of shape.
I’ve had this problem for 10 years now. No Dr could figure it out. I kept saying it felt like my back was spazzing out and just stopping momentarily. Chiro, didn’t help - couldn’t find anything. GP, didn’t help - couldn’t find anything. PT, didn’t help - couldn’t find anything. THIS IS IT!!!!!! This is what it is!!!!! I dropped my poor son once bc this happened mid-putting-him-on-the-toilet.
Breath in quickly to prepare for the sneeze, re-tighten your core and then blast it out. You should be able to maintain your lower core tightness as long as you remain focused on it, it should just get even tighter during the sneeze. Also look down or up so that you don't cause excessive lateral movement during the sneeze.
Omg, new fear unlocked. I am a calisthenics guy, with above average body control. I just started adding free weights into my workout because as im gaining weight my pull up no. reduced from 13 - 10 (with strict form). To counter this i do rows with only 10 kilos. Never heard of this injury before. But lately i started doing an exercise i dont know the name but its like crunches but for the back. It help me so much now i have greater control over my core.
NO! Don't get into the "fear unlocked" nonsense. There is no reliable correlation between MRI findings on the spine in the way of herniations and pain. There is no evidence this is a "spine injury".
Thank you for this one man! Preventative measures y'all Proper form y'all Patience y'all Don't compare to anyone else, you know where you're at; just one step from there, brothers and sisters.
I've done that. I've lifted weights without any significant injuries for years, but I did exactly that just squatting down to get something off the floor. I was too relaxed.
I did this deadlifting 8 years ago. I was just warming up with 135, felt a pop, then instant pain. I literally crawled from my garage to my house in agony.
Last year. Shitty warmup because I stopped what I was doing so someone could chat my ear off about nonsense. I've learned to be more anti-social in the gym.
Same! I don’t think what he describes in the video is what you experienced. Everyone in the video didn’t fall to the ground in severe pain. This happened to me not too long ago, except I also felt a pop sensation, then agonizing pain, worst in my life. My PCP believes I ripped/tore my fascia in my low back.
Gotta keep that core engaged. They might have breathed out at the same time they were lifting and that's may be why their spine slipped. Either way glad it's fixable.
@@masterDarts4188 Another tip: If your goal is to be able to lift heavy weights, dont train core exercises where you move, like sit ups. Instead train core exercises where the goal is to limit movement. Things like planks, farmers carries.
@@oz_peter i witnessed a person broke their finger by flickin a mere pencil. you will never know when it happens my guy, people tend be mindless when they're doing their usual things so the brain be like "oh this should be easy right, no need to prepare your body for anything", like in Jareth's case, picking up a stack of newspapers and judging from your account, you're just a kid who loves shit-posting so i shouldn't have taken you seriously
the same thing happened to me when I was squatting, I heard the best thing is to keep on moving and don't lay in your bed (and of course what was said in the video) :D
Same here. I’ve had it happen now during squats, power shrugs, and high pulls. Everytime it’s happened there was no warning signs and I was having a relatively good workout until it happened. I’m always terrified it will happen again.
@@seanswetledge9978 same my man but need to stop worrying about that, it really helped me as well. I dont know the science, but if you stop worrying, it helps lessen the risk of injury
Happened while squatting before. Braced, was not heavy in terms of legs but still had a pop. Had a few days of tightness and discomfort afterwards. Working on different back and core work to address it.
iv never had an issue with squats, iv never "braced" or anything like that, I like to breathe out and let all the air out of my stomach before going down, I love heavy high bar ass to grass squats for reps, of course not really beginner friendly
The thing these videos are making me realize is that I must have WAAAY more core strength than I think I do. I'm still going to try all of these exercises because that is terrifying.
Same thing happened to me a couple years ago deadlifting. My back has never been the same since. This channel has been extremely helpful with giving me tools to improve my core strength and stability. It's my primary focus and I no longer lift heavy weights anymore. The fear of injuring myself again like that is too great so I focus on my overall physical health while continuing to do skeletal muscle training/maintenance. For some context, it happened during 2020 when I was doing a lot of exercise and I dropped over 30 lbs. I was in a caloric deficit for about 9 months while continuing to push myself with heavy weights. I paid the price unfortunately and at nearly 41 years old now I accept that my time in the sun of powerlifting is basically over. It is what it is.
Y’all should read the book breath by James Nestor. He’s a journalist that traveled the world to learn of the many breathing techniques across the world. There was a woman he talks about who, while in the hospital, healed her scoliosis with breathing. She went on to teach other patients with her same issues the same technique and documented everything
I have scoliosis and learned a similar breathing technique due to my vocalist career. It did not cure my scoliosis nor did it change it at all. It did help me transition to weight lifting , which did improve my scoliosis pain but I still have scoli even after all that
Been there too, the day after the incident I couldn't even get up from my bed, I had to roll up and crawling just to stand up. I were walking in pain for 3 days.
This happened on the leg press. I slowly walked to the locker room trying not to faint to grab my belongings. I had to lay down on the bench lightheaded holding back tears while two ladies stood there taking selfies not asking me anything. I lay there for probably a good 30 mins before I decided to suck it up and drive 25 mins home in agony.
One possible way to cue this- wrap something around the waist a bit loosely (could be a weight belt or yoga strap or just string/rope.) Have it tied just loosely enough that when you brace you 'fill it up.' Using this you can practice the brace standing or hingeing or actually lifting. It's a nice biofeedback cue.
@@brian8861 right, this is a way to work on proper form, particularly when the cause of the poor form is neuro/motor control. The biofeedback cues train the brain to repattern the movement.
Happened to me deadlifting a few months back. Sitting, standing, walking, bending, all hurt. Missed the gym for two weeks and it hurt to move at all for 3 days. Not fun.
My back gave out when I was bent over trying to pull a stuck extension cord underneath something and my lower back went: ⚡️⚡️ on me. I collapsed completely. My ears were ringing and I barely made it back on my feet. I couldn’t move well for 2-3 days until I was well enough to see my chiropractor.
I love this kind of content because so many people like me just hopped in the gym, made gains, and never learned how to brace and strengthen our cores. I had nice looking muscles and then one day - permanent injury. Your prescription for rehabilitation here is simple, concise, and effective. This will probably save someone many years of pain.
@@ivanribnikov2001 if by fix you mean hide the pain or avoid movement, then it doesnt. If by fix you mean create strength and capacity to do said movement pain free then it is the same. Core stability and strength training is both the fix and prevention.
If you are ever going to lift anything heavy, you must know how to do it, and properly engage your core. This can easily happen to you while trying to move some heavy furniture around the house.
I finally know what happened to me about 8 years ago at college doing a max incline leg press. I have 5 herniated discs in my lumbar spine and I believe this event contributed, as I was never the same again
That exercise with a kettlebell or dumbell on your stomach while you practice breathing really helps. Or 90-90 breathing with the feet on a wall in front of you.
This has happened to me too while squatting though. Was out of motion for a week after. That shit scared the hell out of me man! I am seriously considering not using free rack squat now
Usually before deadlifting i breath all the way out which lets me flex my transverse abdominus. It feels like your lower back and your lowerr tummy are being squeezed
@@nisa3612 Sounds like OP is talking about doing stomach vacuums. Im pretty sure when youre bracing your core for lifts though youre meant to do the breath in and push your core out sort of bracing though. Think about how pointless weightlifting belts would be if you werent pushing your core out into them to increase pressure.
I had this happen in my squat on smith machine. I was aiming for form don’t judge me 😂 geezus what a minute. Nobody helped lmao! Probably cause I’m a silent lifter and I try not to shout even when weight is crushing me. Haha. Men 🍺
I appreciate the work you do to educate me and others on back health, mechanics and strength. But man, these example clips are like the opposite of “popping” or “chiro cracking” videos, I watch them and wince in pain remembering when it happened to me
Yep. Had this happen to me while doing a moderately heavy warm up set. I couldn't even bend down it hurt so much. I was literally walking like an elderly person for the next few days but eventually it improved. Be careful with your back.
I remember I first started deadlifting and my good'ol gym buddy taught me about "breathing into the belly", that advice has helped me break many PRs throughout the years.
I went from deadlifting six plates to not being able to sleep without pain. Just woke up one day, coughed once and my back completly blown out. Its been 2 months since and recovery is very slow. Do not neglect signals of back being fatigued guys and girls
@@JayMoney-hd1jl well it was my experience. Truth be told, the damage was most likely done on metal concert i attended 2 days before and heavy lifting. But that one cough just sealed the deal. And it wasnt even bad cough just one oomph right after i got up from bed in the morning
follow your mobility and stability routine, do mcgills big 3. always warm up and don't start heavy, then work your way up. don't ego lift. now you got nothing to fear. grab a barbell and get going
I don't lift weights but I do a lot of carpentry, landscaping and gardening. This happened to me while straining to build a wall in a squat 13 yrs ago. It has been a recurring pain that a chiropractor called a compressed disc and he just wanted to have me on continual adjustments that never actually resolved it. Today I see this video and now I know what to do! I've figured out that a stronger core and using my butt muscles is helpful and now I have this exercise to really help - Thank you.
I have hernia. Have because it is a permanent damage to your disc. I didn't get it because of weight, I've got it because of twisted spine. If I have been, eg. playing footbal (soccer for muricans), maybe I would have developed muscle stability and corrected my spine enough. It hurt so bad. It is under control now, but it will never be the same. Calisthenics helped and helps a lot.
Similar maybe but I doubt its the same. Because the way I brace I don't feel the sense of defecation that you refer to I think. Great question though, I wanna know the answer.
This is why I don’t do goofy exercises like barbell rows. If you were going to do them you need to do the off the floor version. No one ever tweaked their back doing chin-ups.
Barbell rows are a great exercise for a normal person. If someone tweaks their back doing barbell rows, especially if it's with an empty bar, like in the video, they should go see a doctor because there is something seriously wrong with them
Barbell rows are actually a great exercise for any intermediate to experienced lifter. It’s not for some ‘influencer’ that doesn’t really lift who’s just trying it out for views on TikTok.
Think of it like a soda can, when open you get crushed easily. However, if the soda can is closed, it's almost impossible to break it. That's why when I lift I pull in air to my stomach and tense my abs to create the closed soda can.
I feel that, happened to me two or three times while deadlifting. Could be easier to screw it up since I have scoliosis and a now thinning disk. I still deadlift. The first time pulling my back, I was afraid to deadlift for awhile. Once I started again, eventually it happened again but, I still deadlift. Just gotta practice hip hinging and bracing more I guess. I refuse to not deadlift 😔
New fear unlocked
6.9K likes💀 why didn't I get a notification earlier 💀
Imma place this one right next to Testicular Torsion.
Bro literally a new fear unlocked
It's painful bro. But fixable 😊
Just keep up with (beginning with starting, of course) regular, light, and complete fitness training. Maybe yoga two days/evenings a week, following the instructors' cues as comoletely as you can. Pick/Find the best instructor in your area, and go there; Avoid half-assed intructors, if you have the choice. *bows*
@@William.Driscoll dont so fucking yoga, free weights, core exercises and thats it, yoga is crap
Ugh this has happened when taking my toddler out of the car. It’s just one of those. Oh no. Oh no. Moments. I empathize with her so much.
Does it pain pretty bad? How are you now Robert? And how does one fix this?
Did you need surgery to fix it?
So scary. How did it feel? how were you able to recover? How long was recovery ? Is it a forever effecting type injury ? .
Wow! Did not expect a bunch of replies here. Thanks for the concerns guys! Ok first of all yes! I am ok :) this happened a few years ago. I have a good buddy who is a PT who helped me out. It’s definitely happened again, but truth be told it’s the McGill big 3 along with some modified back extensions and daily mobility work along with a lot I’ve learned on this channel that helps me manage and prevent another occurrence. My PT says ok if your back starts to feel stiff that’s a warning sign that the back mobility and extensions need to start happening right away. Very helpful! Lots of stability work really has helped and proper lifting technique for getting my kids out of the car!
@@robertfeiner7409 thank god you’re getting better man. Also , after I had a very serious neck / skull injury Ice baths were monumental in my recovery and are a stalwart of my weekly physical maintenance. Thanks for the update and take care to you and yours sir.
No wonder my dad told me to start with calisthenics at a young age and to stay off weights until way later. Your core is EVERYTHING
Whats a good way to get into calisthenics? Do you have any recommendations for beggginers ?
@@masterDarts4188 simple push up pull 200 total reps 1 day and rest 1 day
@@masterDarts4188 get some gymnastic rings, pull ups, push ups, start bicycling and light jogging. And don't forget jumping jacks for warmups
I've always used weights, the problem are not the weights, the problem is learning to control your core as you progress with your training.
Smart dad
This man is out here saving lives.. subscribing 😊
This happened to me while deadlifting. Midway through the 2nd rep an explosion when off in my lower back. Instantaneous all 4 limbs went numb, I couldn’t even wiggle my fingers or lift my feet to walk. I was frozen in position. If I hadn’t been standing I thought I was paralyzed. Never been more terrified in my life. After about 15 minutes I started to get the feeling back in my limbs but still couldn’t walk. Had to shuffle my way to a chair. I knew I was very hurt. Couldn’t move for 4 days and wasn’t back to normal for 2 months. Be careful out there.
when i was 22 i landed improperly on a trampoline. my lower back got progressively tighter over the course of the next couple hours until it was hard as stone. couldnt move much from the hips upward, and it took years to finally heal.
most terrifying injury of my life. i thought my whole life was over
Reason why Squat and deadlift I refuse to try to PR. I always just go for less weight and more reps
@@alexanderrahl7034trampolines are no joke: broken bones, paralysis and death occur every year.
@@loveamerica3426 can't blame the trampoline for human mistakes/accidents LMFAO 🤦🏾♂️
Deadlifts...
My dad used to always say if your back feels tight do some situps. I never realized how important core strength is to back health.
stomach and back muscles have to be close in strength or you get an imbalance
It is the most important part of body to keep strong , the abs , lower back and the whole core area , you use that area every time you do any lift , needs to be in top shape
This is why you shouldn't train exclusively with weights
@@scoobydoobyballs1270 you should always train with weights , just need to do the right exercises, the proper way , weights are good, keep you strong
Sit ups can actually be bad for your back! I think dr horschig did a video with dr mcgill on this, alongside other videos on best core exercises for spine protection!
I’m a tile installer and it’s happened on more than one occasion. I’ve got to start working on my core before the back injury is too bad.
Im a wood installer and ive done mine multiple times. But not since i started doing planks, deadbugs and yoga. Its really night and day differenece, i actually need to get back to doing them before i jinx myself 😂
@@plack_benis382 coool
I can relate. Been doing tile and flooring for almost ten years now. When I stopped doing regular core workouts for a few months I definitely noticed a difference.
learn proper lifting mechanism, breathing and bracing and start lifting weights and it's impossible to hurt your back during work
I've got a playlist with a bunch of great videos that have helped me so far, take a look and see if there's anything that helps you.
OUCH! Been there! 20 years later I still can’t believe I did something so wrong to my own self!!! I knew better, but when you’re younger you feel invincible! Truth is, we are more fragile than we think! I pray she gets the proper treatment and care to restore her to optimal health! Never stop moving however, that’s key to overcoming this! My heart goes out to you dear ones! Thank you for sharing this & I sincerely hope it helps others to NOT DO THIS TO YOURSELF!!!❤ from Texas,USA
you alright now tho?
I was unaware this could happen. Terrifying!
You should stop lifting.
@@theaccordian9377 wtf man
you were unaware you could injure your spine?? 🤨
@@demiurgeobzen327 lol damn guys take it easy. Just appreciating the content. There are many ways a person can be injured. I was just unaware of this particular pathophysiological process
@@demiurgeobzen327from doing a bent over row with light weight yes
Im doing core exercises when i get home now.thanks. i hope these people recover from the injury.
Research the Valsalva maneuver
You recover from this kind of thing in like a week if you keep moving. Really hurts but feels worse than it is.
Core is supper important to any kind of barbel squat or deadlifting exercises you decide to do!
I hope they don't. I cancelled out your hope, hope you have a horrible day.
@@danialrafid
Your wife left
As somebody with multiple lower compressed disks, 2 herniated disks, one of which is herniated INTO the vertebrae (it's called a Schmorl's node) bracing myself for support when bending over for anything is my daily life. Always feels tight, always in pain, each morning I roll out of bed stiff and fighting to not reach for the ibuprofen.
Have you not been to the doctor? If you had all that going on they would have you on heavy pain meds and then doing physical therapy...js
@@ktro007 I don't want to be medicated. I had pill addiction issues when i was younger and would rather deal with the pain and mobility issues than get back on that wagon. Ibuprofuen is different, it juat helps the inflammation from the arthritis (compressed discs will do that), it doesn't numb anything, and doesnt effect your mental. I have a hard time making it to my PT doctor just due to my personal schedule. But I do PT at home after multiple different therapists showing me things I can do at home to help. I'm avoiding surgery at all costs becuase once you have your first surgery, your just scheduling your next surgery within. 5 years.
I know all of this about my back pain becuase I've been to the doctor and had everything xrayed, MRI, echo scanned, etc to find the roots of my problems.
@@rhombo323 that's not necessarily true about surgery. My mom has had multiple herniated disc's, broken vertebrae, etc. Once she had surgery it fixed the problem. She has osteoporosis as well. How can't you fit PT into your schedule? If your in that much pain, like you say, you wouldn't be able to work a job...but hey its your life 🤷♀️
@@ktro007 I've had the pain for nearly 10 years, in reality, i grit through it and avoid lifting anything more than 50 lbs with a hinge motion to avoid agrivating the area. Some days are worse than others. And like I said, I do PT at home. 15 minutes in the morning, 15 at night. A lot easier than the 30 minute drive there, 45 minute session, and 30 minute drive back.
As far as the surgery thing, I'm basing that from what my doctors have told me specifically and my particular case. With what they would need to do to try and repair the area, i would lose a lot of mobility, becuase they told me they would end up fusing vertebrae together. I'd rather deal with the pain and still be able to actually bend over.
@@rhombo323 isn't as bad as you say then if you can "grit through it" and take ibuprofen. 🙄
Man the pain is real watching this. Had this happen a few times. Put me out of work for at least 2 full days
Happened to me mid-deadlift. I never bothered clearing the bar or racking the weights. I walked out the gym like a hunch back
this happen to me about two weeks ago and still feel pain but it was so hard to breathe or bend over when that happened
I had to get someone else to re-rack the plates and bar. It was bad.
@@sirbearingtonthethird feels u. Happened to me in 2019 and ever since my lower back gives me hell after physical activities
@@NeelDhar I couldn’t even do that. I was so embarrassed by the noise and commotion I made by dropping the load in mid air I just bounced with my head down lol
Lol Danny I swear I helped a guy out like you in the gym. I saw it happen and I helped with what I could like putting the weights away and what not. Felt bad for the homie for sure
Oh man that visual brings me back to my early days of deadlift training. Walking with a pelvic tilt for a week made for good conversations though 😂
Hey do you know how to get rid of it? I’ve only just recently noticed I had it and assume it’s from lifting back when I didn’t really know what I was doing but it doesn’t hurt and I still can lift normal so is it an injury? Or an odd body deformity?
@@dbangzflask8661 same , and I’m sure doing hip thrusts will help
@@Facecel_ bet I’ll definitely try it out
@@dbangzflask8661 I’ll greatly appreciate if you could follow me
Planks may help you too but you gotta do proper planks so you need supervision
This is why it's important to engage your core
This is why having a strong core is important a lot of people neglect it just because it abs wont show till your sub 15% but you need your core to stabilize your body you can’t wear lifting belts forever
I have formed a habit from the gym to take deeper breaths and hold them in my stomach when bending over even for a small box that doesn’t weigh much. I knew breathing helps stabilize allowing me to lift heavier, faster, and safer, but didn’t realize how important it was
I prefer straight squatting to pick things up. Bending over has always been super dangerous imo
@@CybertroninfiniteOfficial Idk why but after I began the gym I have found myself hinging at the hip more than my knees now. Particular because of soreness takes more toll on squatting than bending down for some positions. I do work in a ware house where I pick up boxes of varies weights (heaviest common one being 34 lbs, but some to 48).
@@CybertroninfiniteOfficial you will develop weak and painful back as you age if you will never strengthen your core and back by avoiding hip hinging all your life. Learn good lifting mechanics, learn breathing and bracing and start lifting and stop living in fear
@@ollvi when you squat, you have to hinge your hip especially if you squat ATG like me
Had this happen to me with a couple of hundred pounds sitting on my shoulders while squatting. Absolutely terrifying feeling and sound. You feel crippled with pain. Not right away, which is deceiving, but the next day you are in agony. If you can walk, you're walking like a duck. I don't do squats with free weights anymore just because of this.
Sounds like you might have had a herniated disc. I had the same from doing squats too. It hurt the next day and I suffered with it for months. I did the correct physio etc, but it still twinges even several years later. I would recommend getting a personal trainer if you haven't already. Even though I'm experienced in the gym, I've learned so much already and am no longer afraid to squat heavy free weights. It's fantastic!
That doesn't sound like the same thing. It was silent with it happened to me.
Your injury sounds much worse tbh, with this you're back in the gym in a couple weeks.
@@jameswilkes451 yeah it's definitely night and day difference between knowing how to do the exercises vs having a dedicated trainer watching your form in real time, giving quality feedback as you go.
if you go to any PT they'll have you rehab and continue to do the lift after you're healed. Your injury happened not because of the movement, it happened because you neglected your form (proper bracing on the lift). Thats why its so important on free weights to brace hard and keep your body tense, when you do the lift your body doesn't break the path needed.
Remember your core isnt just your abs, its your abs,hips and glutes
Not lower back?
@@jollygoodgordon5580 what do you think you're hips are part of?
@@JahTheOne9 dees nuts
@@jollygoodgordon5580 well you're not completely wrong, touche
Whats a good work out for the hips and glutes ? I want to make sure im doing this with propper care.
This happened to me a couple of years ago. I was taking my mother with advanced dementia to her doctor's apointment. My back did this when I was lifting her out of her wheelchair into the car. The bad part was that I had to do this action 3 more times. I pushed through the pain, but when I got back home, I was in bad shape.
You're a good son to help her with her condition.
@@mechanix80 Thanks. It was the hardest 6 years of my life, but I have no regrets.
@@lumberfox89you will be blessed for your good nature. How did you get better? How long did it take?
@@mra7860 Thanks. I had my wife rub my lower back down with arnica gel. I slept with a small pillow wedged under my lower lumbar and legs elevated. It took about a week to feel a bit better. It was two weeks before I could fully trust my back again.
@@lumberfox89 wow thats great. I'm sure mine can be rubbed now. It's the 7th month after injury and I'm not fully healed. I will tag you on my comment so you see my story. Nobody has given me any insight on my comment since posting. Not even the guy who posted the video. I will try arnica gel
Lack of full warmup is sometimes the main problem. If you don’t feel fully warmed up, you’re not. If you cannot get fully warmed that day for whatever reason, then take it easy.
Exactly, I spend more time on mobility and my warm up than the actual session😅😂 no joke. If I don't my joints (that already have too much laxity due to hypermobility) take the load and my right side is guaranteed to take over and do more work. I always do core activation before weights too, it's a MUST.
Bruh, she was just lifting the barbell, isn’t that supposed to be the warmup?
yup i did squats one day and just wasn’t feeling it and didn’t warm up ended up throwing my back out
@@trymii5396 If you are tight, you can tweak your back picking up a pencil. Also, she is probably half your weight or less. This is 100 lbs for you. If you have never tweaked your back with that type of weight, then I question how long you have been lifting.
I just got back into working out, what is "warmed up" because ipl do some stretches for like 15 mimutes first but no idea what im supposed to expect feeling warmed up
As a powerlifter, I always told people to protect their spine, they have to try to shit themselves without actually shitting themselves.
So does it happen to people who don't know how to brace properly, or have weak mind to muscles connection? Or can it randomly happen to anyone?
@@nabsnabster3488 Well, it can definitely happen to everyone, but bracing properly reduces that risk a LOT. And deadlifting with proper form is one of the safest weight exercises. Between the main 3(squat deadlift bench press), I believe the injury rate is from smallest to biggest: deadlift, squat, bench press.
@@nabsnabster3488 Also, one more thing to add. People usually believe lower back injuries are caused by deadlifting with a bent lower back, which is untrue(we didn't know any better before, due to lack of research). It turns out, lower back injuries are most often than not, the cause of rotation of the spine during active load, meaning rounding the back WHILE lifting. And in actuality, rounding your lower back is a safe(*) method of deadlifting, as long as it stays in the same position throughout the lift.
(*) While what I said is true, there are other complications of lifting with a bent lower back. Having a bent lower back, reduces the amount of force generated by your hamstrings and increases the amount of force generated by your upper back, as well as decreasing the amount of activation in your abs, and increasing the amount of activation in your lower back. This means that the more you round your lower back, the more back you use, and less leg(hamstring) you use, and your lower back takes more of stress in keeping your trunk stable, and your abs takes less.
This further means that, if a person who's only ever trained with a straight back, tried to deadlift with a bent back, at the same intensity as he does usually, not only will he not be able to lift the same weight, his injury risk increases a lot(because his upper back and lower back are not trained to handle that).
This, does however have a few advantages:
1) In the case of proportions, an individual might find it easier to deadlift with a bent lower back.
2) It makes lifting the weight off the floor easier.
3) It requires less flexibility.
And lmitations:
1) Oppositely, it might make certain individuals find deadlifting harder in this position, due to proportions.
2) It makes locking the weight out harder.
3) You turn a compound exercise into a mostly back oriented exercise.
@@nabsnabster3488 Sorry for the essay, LOL
@@daniroadto900lbsdeadlift4 commenting just to save this comment.
As someone with back problems from working , and working out with dead lifts and squats. My best advice would be to absolutely stretch, stretch, stretch, yoga is wonderful, embrace it, it will be your friend as a bodybuilder, also know your body, practice perfect form with no weights first, than work your way up. After 1 1/2 years consistency, I no longer encounter the same type of back pain i had in the past, the more I train, and stronger I get, the less I have back problems. Feels great.
yoga is really the key along with some core strengthening. Yoga was the only thing that got me back to 100% after i did mine like this at work
@plack_ benis same here. It's been a huge improvement in my posture, back pain, and even concentrating on my breathing, I also don't mind being the only guy in a room full of women doing yoga. 😏😏
Can you trll me what types of yogo do you like ? Are there any videos you persoanlly recommend. I want to make sure im worming out the right way.
Stiffness in the body is what enables people to lift heavy weights, not flexibility. The goal is to create as much pressure at the bottom of the lift as possible. I'd be optimal if you couldn't even get down there without the weight.
Messed up lower back during competition it has humiliating
Brother, you are a master of succinct education. God bless.
Oh the pain. Wouldn't wish this on anyone. Months of progress gone in a split second.
So basically just make sure your core is strong and always control your movement to prevent it the best u can.
just squat heavier
Yes
Last year in April one night I bent over to pick up the hose, something clicked . I was still motivated to pick up the hose but I couldn’t bend anymore. I wasn’t able to straighten up or move my legs. My body felt stiff and I had little mobility. After a minute or two trying to comprehend what was going on, sharp pain and weakness came out of nowhere. I then realized I was barely able to move my legs and breathing induced sharp pain at my lower back region. Took me close to 30 minute to eventually get back into the house whilst grabbing the wall as a form of support. Every step hurt. It was less than 20 steps to get back into the house 🙈🤦♂️. I wasn’t even 30 yet. That was just 10 days away.
Thank you TH-cam algorithm and chiropractor for making this video
This happens to me every once in awhile. Horrible pain, can barely walk or get out of bed. Anti inflammatory meds to the rescue.
Something to note, bracing is not just about the front, it’s all around. Think of your back muscles expanding and contracting along with your stomach muscles. Brace the back along with the front and you’ll be incredibly solid. Takes time to learn but worth it.
Imagine you're trying to push out the biggest shit of your life, so you need to use all the muscles around your waist to squeeeeeze in lmao
Yeah, like your body is a tube and you’re spreading pressure around all ends
Yes exactly. Wearing a belt helps you learn what this is supposed to feel like
@@invertexyz I did this and shit my pants, bad advice.
@@invertexyz but he said expanding instead of squeezing or did I miss something?
I’ve had this exact thing happen to me countless times. First time ever was while doing T bar rows. It hurts to even watch video footage because I know the exact pain that came with that jolting feeling in the spine.
This makes me so grateful that my body hasn't let me down yet, even though I'm 42 and lift heavy things regularly.
"and lift heavy things regularly" this is why you wont get hurt, your body is strong and resilient
First time I got this my leg gave out and I dropped to floor. Only was lifting some light logs from floor and it snapped all the sudden. Had been swimming in cold water b4 that and had been training multiple times in gym earlier that week.
After that I've got this like 4 times in 10 years. Always takes couple of months to fully recover.
Light movements helps a lot to recover faster.
I did this squatting three plates. Couldn’t really walk for 2 days. I was good a week later
Quit gym because of this. Was doing a tricep pulldown when this happened. 3 months of deep heat, 4 years of mobility and very very light fitness. Working on sorting this out now with proper info thankfully!
Lmao
How on earth did you pop your back doing a tricep pushdown?!
Lol you don't belong in a gym that's for sure
Wtf
That's terrifying. It could happen to anyone, all it takes is one bad rep. Hope she ended up ok
Can't happen if you're too weak to dislocate your spine by pulling/pushing on your limbs.
No it can't. This is just people with weak cores rushing into compound movements at weights they have no business being at.
@LaitoChen Yeah it's impossible to ever make a mistake. I'm sure everyone's form I'd on point every rep every day
@@LaitoChen shes using the bar bro.. there's nothing lighter than that and you cant practice the same movement with dumbells. You gotta be like either untrained or out of shape.
I've done so much fucked up shit and haven't injured my back yet 😬
I’ve had this problem for 10 years now. No Dr could figure it out. I kept saying it felt like my back was spazzing out and just stopping momentarily. Chiro, didn’t help - couldn’t find anything. GP, didn’t help - couldn’t find anything. PT, didn’t help - couldn’t find anything. THIS IS IT!!!!!! This is what it is!!!!! I dropped my poor son once bc this happened mid-putting-him-on-the-toilet.
What was the solution
@@RahzAlGhulstill haven’t found a solution. It’ll just randomly decide not to work 😂
It shows on a simple x ray. You must be receiving healthcare in a 3rd world country
Caught one of these the other day because I was squatting and sneezed. When you figure out a way to sneeze and keep stable, you let me know.
Wear a belt when sneezing
So unlucky! Sorry. Was it one of those build-up sneezes or just bam all of a sudden?
@carrija definitely a random unexpected sneeze. Probably caught a nose full of dog hair on the way down.
Breath in quickly to prepare for the sneeze, re-tighten your core and then blast it out. You should be able to maintain your lower core tightness as long as you remain focused on it, it should just get even tighter during the sneeze.
Also look down or up so that you don't cause excessive lateral movement during the sneeze.
@@invertexyz solid advice
Omg, new fear unlocked.
I am a calisthenics guy, with above average body control. I just started adding free weights into my workout because as im gaining weight my pull up no. reduced from 13 - 10 (with strict form). To counter this i do rows with only 10 kilos. Never heard of this injury before.
But lately i started doing an exercise i dont know the name but its like crunches but for the back. It help me so much now i have greater control over my core.
NO! Don't get into the "fear unlocked" nonsense. There is no reliable correlation between MRI findings on the spine in the way of herniations and pain. There is no evidence this is a "spine injury".
Back extensions?
Don't worry, if you are doing calisthenics you should have enough core strength and it's unlikely this will happen to you.
Use dumbbells' instead
@@casuallymika oh yes.
Thank you for this one man!
Preventative measures y'all
Proper form y'all
Patience y'all
Don't compare to anyone else, you know where you're at; just one step from there, brothers and sisters.
omg I'm so glad I came across this video! I'll never neglect my core ever again. Thank you so much❤❤❤
I've done that. I've lifted weights without any significant injuries for years, but I did exactly that just squatting down to get something off the floor. I was too relaxed.
Same here. Im 36 and been lifting since 9tn grade. It happened on a deadlift 2 months ago. Never had any issues before that.
I did this deadlifting 8 years ago. I was just warming up with 135, felt a pop, then instant pain. I literally crawled from my garage to my house in agony.
Last year. Shitty warmup because I stopped what I was doing so someone could chat my ear off about nonsense. I've learned to be more anti-social in the gym.
Same! I don’t think what he describes in the video is what you experienced. Everyone in the video didn’t fall to the ground in severe pain. This happened to me not too long ago, except I also felt a pop sensation, then agonizing pain, worst in my life. My PCP believes I ripped/tore my fascia in my low back.
@@realBatman-89I can't even listen to music
The way this channel put the fear of god into me to work my core so i dont have a fucked up back when im old 😭
This is golden advice. Experienced the same issue multiple times over the years. Core bracing has made this a thing of the past
Gotta keep that core engaged. They might have breathed out at the same time they were lifting and that's may be why their spine slipped. Either way glad it's fixable.
Are there good core training excercises ?
@@masterDarts4188 whole bunch just look up ab workouts, usually when people talk about your core they typically mean your abs
@@cwynn4802 Oh, my bad I thought it was for something else I'm stupid 😅
@@masterDarts4188 Another tip: If your goal is to be able to lift heavy weights, dont train core exercises where you move, like sit ups. Instead train core exercises where the goal is to limit movement. Things like planks, farmers carries.
That happened to me when I was doing lateral bounds..I couldn't bend or walk properly for a few days. It's very painful
Theseasonorg explains the whole bible God bless
The look on her face when she put back 10lb bar said "bih shouldn't have tried it"
Those bars are usually 45lbs in most gyms.
@@sebfox2194 still very light, definitely not something I'd imagine a non-elderly person slipping a disk with...
This happened to me years ago, had to lie on my back for 30min at the gym before being able to get up and go home
Yooooo the exact same thing happened to me! I couldn’t even put my equipment away 💀
are you good now bro?
@@elmehdi68 Since I learnt about the bracing cue in the video, my back's been better. I still have slight pain when doing bent-over rows though.
I picked up a stack of newspapers and threw my back out. I was 27. Always been an issue since. Well until I began weight training that it…
@@oz_peter what’s ur dl max brah
@@oz_peter i witnessed a person broke their finger by flickin a mere pencil. you will never know when it happens my guy, people tend be mindless when they're doing their usual things so the brain be like "oh this should be easy right, no need to prepare your body for anything", like in Jareth's case, picking up a stack of newspapers
and judging from your account, you're just a kid who loves shit-posting so i shouldn't have taken you seriously
@@oz_peteryou're a tool
@@oz_peter im embarrassed to admit, I looked at your content. Yikes.
@@oz_peter youre slow
OMG. This happened to me twice while gardening. It is so painful. Ty so much for this great advice.
the same thing happened to me when I was squatting, I heard the best thing is to keep on moving and don't lay in your bed (and of course what was said in the video) :D
Same here. I’ve had it happen now during squats, power shrugs, and high pulls. Everytime it’s happened there was no warning signs and I was having a relatively good workout until it happened. I’m always terrified it will happen again.
@@seanswetledge9978 same my man but need to stop worrying about that, it really helped me as well. I dont know the science, but if you stop worrying, it helps lessen the risk of injury
Happened while squatting before. Braced, was not heavy in terms of legs but still had a pop. Had a few days of tightness and discomfort afterwards. Working on different back and core work to address it.
iv never had an issue with squats, iv never "braced" or anything like that, I like to breathe out and let all the air out of my stomach before going down, I love heavy high bar ass to grass squats for reps, of course not really beginner friendly
The thing these videos are making me realize is that I must have WAAAY more core strength than I think I do. I'm still going to try all of these exercises because that is terrifying.
Same thing happened to me a couple years ago deadlifting. My back has never been the same since. This channel has been extremely helpful with giving me tools to improve my core strength and stability. It's my primary focus and I no longer lift heavy weights anymore. The fear of injuring myself again like that is too great so I focus on my overall physical health while continuing to do skeletal muscle training/maintenance.
For some context, it happened during 2020 when I was doing a lot of exercise and I dropped over 30 lbs. I was in a caloric deficit for about 9 months while continuing to push myself with heavy weights. I paid the price unfortunately and at nearly 41 years old now I accept that my time in the sun of powerlifting is basically over. It is what it is.
I feel like simply knowing about things like this instantly makes you 75% more prone to it happening to you!
The same with snapping your muscles, best to just warm up before lifting overall heavy weights to get a feel for it.
It's true. Thinking about about it, slowly but surely manifests it to reality
@@Mrkevi123 Haven't been able to manifest me being a trillionaire yet
@@Mrkevi123 lmao. if that was true everyone would be a millionaire
Knowing about stuff like makes you more aware of having proper form, making this less likely to happen smh
Y’all should read the book breath by James Nestor. He’s a journalist that traveled the world to learn of the many breathing techniques across the world. There was a woman he talks about who, while in the hospital, healed her scoliosis with breathing. She went on to teach other patients with her same issues the same technique and documented everything
“Just breathe different bro” stfu
More likely the physical therapy she was involved in at the time had a bigger impact and Nestor left out the details that didn't serve his narrative
I have scoliosis and learned a similar breathing technique due to my vocalist career. It did not cure my scoliosis nor did it change it at all. It did help me transition to weight lifting , which did improve my scoliosis pain but I still have scoli even after all that
Caution on advocating cures that uses 1-3 simple remedies dedicated to 1 single field. It can quickly spiral out of control
Been there too, the day after the incident I couldn't even get up from my bed, I had to roll up and crawling just to stand up. I were walking in pain for 3 days.
This happened on the leg press. I slowly walked to the locker room trying not to faint to grab my belongings. I had to lay down on the bench lightheaded holding back tears while two ladies stood there taking selfies not asking me anything. I lay there for probably a good 30 mins before I decided to suck it up and drive 25 mins home in agony.
If you’re watching this, you’ve been there
One possible way to cue this- wrap something around the waist a bit loosely (could be a weight belt or yoga strap or just string/rope.) Have it tied just loosely enough that when you brace you 'fill it up.' Using this you can practice the brace standing or hingeing or actually lifting. It's a nice biofeedback cue.
stay away from belts.
actually learn proper form and work on your core.
@@brian8861 right, this is a way to work on proper form, particularly when the cause of the poor form is neuro/motor control. The biofeedback cues train the brain to repattern the movement.
Breathe in and shit your pants while holding your pee.
I learn so much from this channel. Thank you very much.
Happened to me deadlifting a few months back. Sitting, standing, walking, bending, all hurt. Missed the gym for two weeks and it hurt to move at all for 3 days. Not fun.
My back gave out when I was bent over trying to pull a stuck extension cord underneath something and my lower back went: ⚡️⚡️ on me. I collapsed completely. My ears were ringing and I barely made it back on my feet. I couldn’t move well for 2-3 days until I was well enough to see my chiropractor.
Did the chiro fix it?
@@user-df3kc8jm9q he alleviated the pain but I needed more recovery and stretching.
Let's do this! (Not the injury, the exercise)
I love this kind of content because so many people like me just hopped in the gym, made gains, and never learned how to brace and strengthen our cores. I had nice looking muscles and then one day - permanent injury. Your prescription for rehabilitation here is simple, concise, and effective. This will probably save someone many years of pain.
Oh girl I felt that. Just happened to me when bending and coughing. No deadlifting for me today.
Jesus, the fact that it happened with almost no weight at all is scary. Is there a way to prevent this from happening?
didnt he just explain in the video how to fix this?
get stronger. brace properly.
@@Brurarum fix =/= prevent though
@@ivanribnikov2001 if by fix you mean hide the pain or avoid movement, then it doesnt. If by fix you mean create strength and capacity to do said movement pain free then it is the same. Core stability and strength training is both the fix and prevention.
@@ivanribnikov2001 preheb
If you are ever going to lift anything heavy, you must know how to do it, and properly engage your core. This can easily happen to you while trying to move some heavy furniture around the house.
I finally know what happened to me about 8 years ago at college doing a max incline leg press. I have 5 herniated discs in my lumbar spine and I believe this event contributed, as I was never the same again
When you pick something and suddenly you are like "oh well, I guess this is my life now" with a twisted/bent back that is too painful to reverse.
The problem is that I can only brace my core when I am holding my breath in
That exercise with a kettlebell or dumbell on your stomach while you practice breathing really helps. Or 90-90 breathing with the feet on a wall in front of you.
@@utkarsh2746 what's 90-90 breathing?
Yes that's what breathing and bracing means, almost every deadlift you see is performed with a held breath
The keyword is valsalva maneuver if you wanna search for practice guides
Good point. I have a doubt regarding this. I hold my breath for a rep for DL/Sq and then brace again for the next rep. What do yall do?
I die inside when I see the coaches at my gym tell complete beginners to do barbell rows. It takes time to develop a proper bracing.
I cringe inside when people don't do lifts properly, I can't even do them properly. It's hard to build technique. I'm sticking to my 1 lb bar for now
This is excellent information. Thank you!
This has happened to me too while squatting though. Was out of motion for a week after. That shit scared the hell out of me man! I am seriously considering not using free rack squat now
Usually before deadlifting i breath all the way out which lets me flex my transverse abdominus. It feels like your lower back and your lowerr tummy are being squeezed
I thought by "tightening core" means this, but he said expanding instead of squeezing, can someone pls explain this? Thanks
@@nisa3612 expanding then squeeze that core, so after you expand it enough, squeeze it..
The typical advice is to breathe in at least a little, but if breathing out works for you keep doing that.
No, breath in instead and hold the breath into your stomach to turn your core into iron
@@nisa3612 Sounds like OP is talking about doing stomach vacuums. Im pretty sure when youre bracing your core for lifts though youre meant to do the breath in and push your core out sort of bracing though. Think about how pointless weightlifting belts would be if you werent pushing your core out into them to increase pressure.
I had this happen in my squat on smith machine. I was aiming for form don’t judge me 😂 geezus what a minute. Nobody helped lmao! Probably cause I’m a silent lifter and I try not to shout even when weight is crushing me. Haha. Men 🍺
women ☕️
@@batswing4473 bro I’m a bro
@@thepresence9652 pretty sure they trollin
@@joestutkitz5014 na it’s probably cause of the smith machine 💯
@@thepresence9652 Men 🍺
I appreciate the work you do to educate me and others on back health, mechanics and strength. But man, these example clips are like the opposite of “popping” or “chiro cracking” videos, I watch them and wince in pain remembering when it happened to me
Yep. Had this happen to me while doing a moderately heavy warm up set. I couldn't even bend down it hurt so much. I was literally walking like an elderly person for the next few days but eventually it improved. Be careful with your back.
What can we do to help treat😢 this kind of injury?
Chiropractor for immediate release or move around do stretches, apply heat itll eventually pop back into place
Dont do bent over rows.
Had this happen to me at work while I was employed at Amazon, it was absolutely debilitatingly painful- had to pay the chiropractor a visit.
Did it get better?
So weird seeing someone admit to going to a chiro on an evidence based physiotherapy page 😂
There wasn't even any weight on the bar!
😅
Stunning and Brave..
I remember I first started deadlifting and my good'ol gym buddy taught me about "breathing into the belly", that advice has helped me break many PRs throughout the years.
I went from deadlifting six plates to not being able to sleep without pain. Just woke up one day, coughed once and my back completly blown out. Its been 2 months since and recovery is very slow. Do not neglect signals of back being fatigued guys and girls
Everyone wakes up. Nobody wakes up, then coughs and throws their back out
@@JayMoney-hd1jl well it was my experience. Truth be told, the damage was most likely done on metal concert i attended 2 days before and heavy lifting. But that one cough just sealed the deal. And it wasnt even bad cough just one oomph right after i got up from bed in the morning
@@pisk64 the plot thickens
bro i'm scared to work out now. between this and arm wrestling breaks and the torn pec i just wartched...idk man
These are only two workouts
You’ll be completely fine if you stretch well(like 40 seconds to 60) and do correct stretches, and do proper form and take good rest days
Working out prevents more injuries than it causes. Just dont go excessively heavy and youll be fine
its important to learn core bracing before lifting anything that involves core stability specifically so this doesnt happen.
follow your mobility and stability routine, do mcgills big 3. always warm up and don't start heavy, then work your way up. don't ego lift.
now you got nothing to fear. grab a barbell and get going
I don't lift weights but I do a lot of carpentry, landscaping and gardening. This happened to me while straining to build a wall in a squat 13 yrs ago. It has been a recurring pain that a chiropractor called a compressed disc and he just wanted to have me on continual adjustments that never actually resolved it. Today I see this video and now I know what to do! I've figured out that a stronger core and using my butt muscles is helpful and now I have this exercise to really help - Thank you.
Very High Quality Content. Much Appreciated.
What's the recovery time on this?
Probably a week or 2
@@percules3333 thanks for replying with the answer
I have hernia. Have because it is a permanent damage to your disc. I didn't get it because of weight, I've got it because of twisted spine. If I have been, eg. playing footbal (soccer for muricans), maybe I would have developed muscle stability and corrected my spine enough. It hurt so bad. It is under control now, but it will never be the same. Calisthenics helped and helps a lot.
Is bracing your core the same as the Valsalva maneuver when on the toilet?
It's pretty much the same, though you can still breathe while bracing whereas the Valsalva maneuver has a closed airway for the entire 10-15 seconds.
Similar maybe but I doubt its the same. Because the way I brace I don't feel the sense of defecation that you refer to I think. Great question though, I wanna know the answer.
Choir taught me so much about health! Lol
She has very tight yoga pants whilst wearing a hajab. Very disrespectful. Do it without the haja, Allah should not have to witness sexualised hajabis
You make me sick. Christians can be disgusting, but you muslim people are so messed up.
Allah can't see you when you're indoors.
This is why I don’t do goofy exercises like barbell rows. If you were going to do them you need to do the off the floor version. No one ever tweaked their back doing chin-ups.
agreed. there's so many alternative exercises one can do, pick one that you're most comfortable with
Barbell rows are a great exercise for a normal person. If someone tweaks their back doing barbell rows, especially if it's with an empty bar, like in the video, they should go see a doctor because there is something seriously wrong with them
Barbell rows are actually a great exercise for any intermediate to experienced lifter.
It’s not for some ‘influencer’ that doesn’t really lift who’s just trying it out for views on TikTok.
This is why it is important to have a friend or trainer to help guide you with proper technique
She was rowing the empty bar. That was really a freak accident no one would have anticipated.
Think of it like a soda can, when open you get crushed easily. However, if the soda can is closed, it's almost impossible to break it. That's why when I lift I pull in air to my stomach and tense my abs to create the closed soda can.
The abaya doesn’t work that way sis.
What is a radical Penguin doing in a Gym.
haram thengs
I feel that, happened to me two or three times while deadlifting. Could be easier to screw it up since I have scoliosis and a now thinning disk. I still deadlift. The first time pulling my back, I was afraid to deadlift for awhile. Once I started again, eventually it happened again but, I still deadlift. Just gotta practice hip hinging and bracing more I guess. I refuse to not deadlift 😔
Dude! So good.Thank you.🎉
Don't egolift kids
she was literally lifting the bar 😭🤣🤣
@@moneymakinmitch8130 For her ego 😂
One words:
OUCH!!!
Well this my new anxiety in the gym😀