How To Fix Low Back Pain (5 ESSENTIAL STEPS!)
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- เผยแพร่เมื่อ 19 มิ.ย. 2024
- A 4-step process to rebuilding your back and returning to lifting weights. A collaboration with @BrianCarroll1306
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![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](/img/n.gif)
I injured my back 4ish years ago from squatting (I assume disc problems) and had to take 2 years off lifting. I’d say one of the most important things to not allowing it to happen again is knowing WHY it happened. Mine was squatting too low and causing internal rotation of my pelvis making me round my lower back and lose tightness. Two years back into squatting and I changed up my form and starting doing things like spine mobility and suitcase deadlifts and my back has never felt stronger. It takes time though so never rush it
EXACTLY! THIS! Herniated 2 discs in my lower back 2 years ago, and I'm still in pain to this day. I now know what caused it, should I eventually ever return, which I really hope to. I'm only 21, so hopefully my body will be able to heal eventually.
@@ditz3nfitness
Maybe, maybe not. Remember that gym training is not just about squatting, deadlifting and benching. Make the most of what you have, you can still be really strong! I have NEVER been able to bench properly but I sure can pull off some heavy dips. 💪🏻 15 years of thai boxing has blessed my body with some proper injuries and fixing the shoulder keeping me from benching is not even on my horizon today.
@@bjornelfsberg3518 so not working out legs but prioritizing upper body movements like dips and pull-ups while gaining weight with a high protein diet would still be alright? That’s what I’m doing now. I know people say not to skip legs, but I don’t really see the fun of working out something I don’t enjoy just because everyone says to.
@@ditz3nfitnessI fkd up my back about when I was around 18, 19 while doing normal exercise.
Now I'm 29 and my back is still fkd up.
I can lift weight, squat etc but when I stand around too much or sit down without back support for too long it starts the pain in my back.
:( @@abhilash9918
Perfect way of making people aware and not to get frightened if injured 👍👍👏👏
I frickin love this. Man it was a tough journey, back pain from bad stability & movement plus eating way too much & bad eating habits, feeling bloated & constipated, and that wreaking all sorts of chaos. Honestly never thought I'd see light on the other side of the tunnel. Really glad there's a way I can rebuild my functional strength back. Awesome work man!
This is some real solid (free) advice, thanks men been following you for years! You helped me with my backpain
You telling what it feels like, if it’s done wrong.. That is sooo important. Followed here, and Instagram for months. Thx 🙏🏼
Dude, Im a jiu jitsu black belt with L4 and L5 "pre disc bulges" (in Portuguese its called a protusão) and since Im following your directions on exercises posture and routine, my back pain decreased A LOT. I have to thank you for this, and your content is so important that Im passing McGill Big 3 to my father that have Parkinsons and need to build a huge core stability so he can get a better balance. Thank you so much for your content, sir.
Squat university é muito foda, eu não tenho muito conhecimento de biomecânica ou então progressão de treinamento, arenas faço diariamente o mcgill big 3 e é incrível, minha dor passou de incapacitante para pequenas pontadas nos flancos.
What a great amount of actionable info in just over 5 minutes. Thanks Brian and Aaron! I'm back on the recovery trail again and really hoping to get it mostly right this time.
Bruh I injured my back deadlifting like a week ago, perfect timing!
Perfect timing, I hope this can help! Here's some deadlift tips to watch after this video too: th-cam.com/video/Q2oZnfmwpUU/w-d-xo.html
@@SquatUniversity Thank you again! Keep up the good work man really been helping me in progressing in the gym!
Omg I did too, last Wednesday, and I've been wondering what to do to recover quicker! Just been walking and swimming but this will definitely help!
Same my low back is hurting a little bit too
Same my low back is hurting a little bit too
Thank you for addressing daily functional movements like picking things up from the floor. I have pets and struggle to pick up their food bowls and clean. Doing laundry and motions like sweeping are very challenging, as well. I wish my PT showed me how to perform daily activities like those.
You're so welcome! That's such a key area of rehab that most people never talk about but is HUGE. you can do all the corrective exercises you want but if we dont address the movement youre doing the other 23+ hours a day it's usually not a complete rehab
What a good content you have here! Congratulations and thank you very much!
I pulled a ligament in a lower facet joint in June this year. Before injury i was deadlifting 150kg with a 70kgBW. I'm currently 74kgbw an and back to 140kg deadlifts already. A planned out routine and a bigger concentration on stability exercises have really helped
I'm glad to hear you're doing better!
What was the pain like? Dull ache etc?
Thank you Dr. Your knowledge is gold ✨️
How to deal with the same back problem but also with the upper back bowing forward due to poor sitting posture for 8 hours? You're doing a great job! Thanks to your exercises, I have cured my shoulder and lower back pain, now I'm working on strengthening my abs - they are the key. You make great materials.
For posture the farmers carry suitcase carry and back extension holds work well try a good weight and walk while staying straight and not bending and rounding and for the back extension find the machine set it right and just hold for 30 secs to 60 then add a 5 pound weight and so on
This channel really is exceptional. Triggered a back pain relapse two days ago, watched this video and worked through the suggestions. In under 36 hours I have gone from not being able to get dressed to moving freely. Thank you SU
So you started core training with what sounds like significant pain?
@@TheDirthound indeed!
@@DM-vi7lv Interesting. So next time you aggravate your low back will you go strait to core exercises?
Great informative video! Thank you!
I strained my back leg pressing a lot of weight that my legs could handle but not my back. Going to rest up and try this routine so I can exercise without getting hurt again. Your videos are always phenomenal.
What i love most about this channel that a actual good channel got big. Should be even bigger. People with shallow knowledge are winning over audiences with their simplistic understandings of muskuloskeletal health.
And I see Brian together with Mirabai. Brian can try Olympic lifts and she can do powerlifts. Good content, make the channel bigger.
This video is so helpful for my daily routine. Thank you sir!!
You're welcome
Thanks for the great info! Can you please do a video on cervical disc herniation c5-c6 and recovery for lifting? Would greatly appreciate it!
Great channel! Thank you so much!. That's a big boy too.
you are so good guys!
Good presentation 👍👍
Informative video ♥
Something always overlooked is having a decent mattress. A worn out mattress can strain your back every night, making recovery almost impossible.
Thanks!
I was about to ask you for a request for a video like this. I've seen you talk about the McGill big three so many times, but never really knew how to put it to use.
I injured my back squatting last week (I'm thinking most likely a QL strain, but possibly a disc problem) due to overuse of my back. I was doing heavy volume on a rowing machine, transferring patients at work, and doing chris heria ab workouts. I think my core was just too tired to squat heavy.
I'm taking a break from all those activities for a bit and trying to build up my core for squats again.
Thanks so much for this video and for making so much great physio information so accessible. Huge fan.
. I have bulging disks at L5 & S1, and I get spicy sciatica flares. Thanks for the informational video. Never got this information from any of my docs.
Unreal content.
Man I really appreciate this info! Been struggling with lower back pain since last August (PR deadlift attempt) and try everything… I will share my thoughts on this very soon! Thank you!
hello any update?
@@lvl5charmanderit took time but after following the recommendations I can normally do squats or deadlifts without pain (not a lot of weight for now but step by step) at the beginning it’s frustrating but it works, core exercises and glute excercises 2/3 times a week also try to find exercises or machines that doesn’t hurt you in the back, the worst thing you can do is stay still.. (in my opinion)
I hope this is useful for you man! Cheers!
@@mauriciomiranda2569 how long did you rest?
fantastic video. what an absolute gem you are
Thank you!
This is perfect I just got a disc bulge from repetitive deep squats, felt like it cane out of nowhere. Good to know im headed in the fight direction. Because my pain is not severe roght now is there anything else I can do to make my core stronger? Reverse Hypers?
Do more videos and shorts like this. I abhore those one type of shorts you do.
I was injured 7 years ago somehow, and I have been doing core exercises to try to help me this year as i noticed that my injury was getting worse. It has helped a lot. Now, I'm going to try to work my way through these instructions to get back to my high-school lifting strength. Back then (almost 20 years ago), I was squatting 637lbs as a warm-up. Thank you for making this video. 😊
I have disc injury its been months the mcgill big3 did help but i reach a point where it dont help any furthen then i add some mobility exercises and it did help , i still live with daily pain specially when sitting for too long
Sir, You are the best Physical Therapist.
Been following you and this routine for back pain it does help but i reach a point where I'm not getting any better
I'm better than last yr but still live with daily pain when sitting
I'm actually lost now I'm 27
Great stuff but please post something about how to heal, and strengthen Achilles tendinitis thanks.
I have a friend who suffers from a bulging disc in his neck and has been unable to get sufficient help through local doctors or physio - have you done, or could you do, a video on rehabilitating such an injury (I realise such an injury isn't particularly related to squatting)?
In general I have only little to no pain during the day, but when I squat or do rdl my lower back starts to hurt a little. Not that much but enough for me to stop squatting. The more I squat or do rdl the more pain I have and the longer it takes to go away. I also tried to alternate squats with Smith machine squats to limit my technique breakdown (to be sure that my form isn't the reason causing back pain) and completely stopped doing rdl. It's like a constant handycap that only appears during squatting and deadlifting 🙁
Namaste from India. I have herniated disc in my L4L5 since 3 years & took medicine, done physiotherapy, then join a gym under instructor, moving towards a slow recovery with almost regular flare ups of pains. Religiously following your all social media accounts. Planning to buy your books too. Started with McGill big 3 , kindly write about how we can add more exercises. Please do a video detailing about progression ,just like you have mentioned here in the white board. A detailed video , from McGill big 3 till Lifting phase. Thank you so much. You are really awesome.
Had a pretty back injury myself, very light kettlebell swings are helping a lot
Had an L1-S5 fusion last year. Your channel has been instrumental to me recovery. Thank you!!
It took about 9 months before i could handle any level of load. Used resistance bands to retrain my core and legs once i could walk again.
Once i was comfortably able to explore my limits i began rucking slowly increasing. Will do another year of slow progression and then return to competitive next year
Awesome hope it works well
I started doing the golfers pickup by instinct, been doing it for years now. I usually injure my back with really small things, rarely by lifting heavy.
Usually that's the case!
Can I do anything additionally to these excersises? Such as walking or other forms of low impact cardio? How do I know when I'm ready tho move on from the core exercises?
Do a video for finger rehabilitation too please. My fingers hurt when I started rope climbing. I could do 10+ pullups. But when I kept doing sets of singles on a rope something happened to my finger and it hasn't been the same for 2 months or so now
Can we get a video on the landmine deadlift please? It always feels closer to a squat than a deadlift to me, so I'd be interested to hear your advice and tips. Many thanks!
First off, love this channel. Second I need help if I can get it that would be great. I have a pop in my hip that happens after lifting my right leg it pops as my thigh straightens back up with my back. This happens when I return from leg lifts laying down or when standing and do knee raises. It does not hurt but the pop concerns me. If there is a video from this channel please link it.
Great video brothers
Thank you
In the load progressions could be beneficial adding some lunges or bulgarian squats with goblet hold between the goblet squat and the front squats?
Thanks for the video is awesome!!
How do I know how much time to take off? Do I have to be completely pain free ?
Great video! I'm a personal trainer and work at a chiropractor, seen so many DL injuries and my ex allowed a bulge to completely destroy his life. All things are possible with the right mind set and hard work
Billions are being wasted training neurologists when all spinal patients of the world need are quacks & personal trainers. 😂
Chiropractors are killers
Hey Dr. Horschig, I know it's rare, but could you make a video addressing posterior pelvic tilt?
Looking for clarification, if I'm experiencing lower back pain, is it recommended to take a break from all lifting including upper body? What about cardio and body weight exercises during the rebuild phase?
I have lower back stiffnes in the morning when I first wake up. Standing tall is okay but going into flexion hurts so bad. I don’t have ankylosing spondylitis (I went to rheumatology and did blood test etc.) but my lower back hurts when I lay down for too long or when I decompress my spine. Sitting is okay but after lying down it gets so stiff and painful. Walking helps so much, doing mcgill big 3 helps too. But is there any fix for my morning back pain? Is it gonna disappear if I improve my stability and core strenght over time? I want to know what is wrong with me actually 😂
I had a back injury while doing a barbell row back in highschool, 5 years ago I guess. And maybe that injury created my instability? Middle of my barbell row set suddenly my back got locked up and I couldn’t move very much for a week or so. This exact injury happens once or twice a year. 3 months ago I was lying on my bed and suddenly my back locked up again.
Hi, do you have a short/video for wrist's pain? I was placing the barbell wrongly and it caused this pain in my wrist
For the modified curl up, are you trying to “squish” your hand with your lower back or make sure your hand is not touched with your lower back?
So I’m 6’4 with very very long arms and long femurs. My upper back always rounds to do deadlifts. I’ve trained this way from light weight to heavy 300+ but not sure if this is something I should eventually fix?
That before MRI is gnarly, the after is amazing, though I realise the before is taken a bit lateral of midline, but was there really no surgery or anything? Just physio? What's the timeline between both MRIs? Thanks
Hey i love your videos im from germany im 22years old and i have 4disc Bulges and 2 herniated discs in the thoracile Spine due to poor Lifting technique im Dealing with pain evry day since 3years do u have any exercises i can do for Recovery
For resting, is this taking time off of all lifting or just exercises that would cause issues for the lower back (ie squatting, deadlifting)?
Do you have a complete bodybuilding routine of exercises for people with back problems? I have an L5-S1 disc bulge, I managed to recover from pain following your videos, doing the McGill Big 3, cat-camel movement, laying down 4 times a day for 3 minutes, walking 3km a day... But now I want to start building muscle in the gym but I don't know what to do, I know what to avoid but not exactly what to do.
I like your rep scheme progression. What is the day to day schedule like for the McGill 3? 3x a week? Daily? More, less?
If I do all these exercice should it prevent injuries in the future ? also doing the McGill exercices in 1min without pauses instead of 10sx6 ok ?
Excelente!
Thank you
How long after acute injury should one initiate rehab starting with core training?
Do you engage your rotator cuff or just the lats before the dead lift
New to the channel. Thanks for sharing. I've a minor bulging disc L4&5 & a mild labral tear in my hip. I've yet to see an ortho consult. My issue has been ongoing for about 18mths, maybe more
My question is what do you mean by rest? I work out most days (HIIT weight training) the supplementary stretching & strengthening exercises I've been given don't seem to be making a dent in my stiffness but I'm reluctant to "rest" as (perhaps vainly) I was to stay lean (& not feel guilty when I eat the odd treat or have a couple glasses of wine 😂)
So when you say rest, is it rest from just heavy lifting or would you include cardio / yoga / other non weighted workouts? And how do you gauge how long to rest for?
Sorry if that was too much Qs!
Can you do a hyperextended elbow video?
Saludos
Por favor
No olvides tu canal en español.
Te sigo por los dos
Pero me cuesta el inglés
Por ello te pido que no te olvides de subir estos videos también en español
Muchos de tus consejos han cambiado mi vida
Necesito tus explicaciones en español
Gracias
Almost all hand using exercise my neck engaged so i have pain on neck . I have good form while pushups but my neck engage ( I have small khyposis) can you help me
I had a Microdiscectomy after rupturing 1 of my 4 herniated discs. Is it possible for me to go back to lifting or is this for non-surgery injuries?
How many days a week do you do the core workout (bird dog, lying head raise, and side plank)?
My pain does increase when I do McGill Big3. 4 times a week it feels like the core stability gets worse because I get sore in core
I know this question is far from the content of the video. But, can you elaborate what side of scoliosis do you strengthen and stretch? Im a PT student and I want to fix my scolio
How would you programme this ? Daily or ?
While resting, could I use my Peleton bike, or is that too risky?
Hey Aaron great video! A quick question: why front squat before going to back squat? Doesn’t front squad put pressure to the anterior side of the vertebrae which supposably would lead to felt pain?
For someone with a flexion intolerance (which is one of the most common presentations for low back pain for those who lift heavy) - a front squat has less flexion torques on the spine. Now obviously when we're talking about specific rehab for an individual it's always best to individualize the plan - so this is just more of a general recommendation
@@SquatUniversitygotcha, thank you!
Front squats are what herniated discs L-4, L-5 and S-1 in my situation.
Sustained an injury during deadlifts last month. Pain was brutal so went in for an MRI which showed disc bulge at L4/L5. I immediately started McGill Big 3 but noticed that even contracting my core caused the pain in my back to light up. It almost feels like a pulling sensation which very sharp and hot. I feel lost.
theres a “true beginner” core workout. i forget the name but its like these 3 but much lighter. good lucl.
Great vid as always. Screwed my lower back up around a year ago and still having flare ups of a naggeing dull ache which sometimes can refer to the bladder region causing nausea. Single leg deadlifts with single dumbell which I had progressed upto was the culprit. Biggest mistake was trying to get my torso as low/level as I could. Anyone any idea what this is likely to be, disc/ligament/tendon problem? General physiotherapist was of no help and unable to specify what it could be.
Hey i just saw a video from this channel about a guy who got a hernia while doing split squats. Also a video from Athlean-x about unbalanced lifts like that putting you at risk for a hernia. Have you been to a doctor? I have no formal training and am fairly new to lifting, but a doctor is a good place to start!
Tip number 1 is important. Forget what barbell medicine or alan thrall says(work through the pain). Herniated my l5-s1, and couldnt move without the most intense pain. Those guys are saying get right back to it. Been dealing with it 5 years, taking time off and actually starting from scratch with core strengthening has done wonders.
Never push through pain - it's telling you something isn't optimal.
Is there are case for slowly over time building your bodie's ability to handle stretched and otherwise unfavourable positions (ie. rounded lower back)? Seems like the sensible people who approach the ATG/kneesovertoes approach to addressing imbalances are getting good results?
I myself feel like one of my QLs is tighter than the other, and that this is causing me spinal instability due to a muscular imbalance. I can particularly feel it when I am arching my back for a bench press - body feels almost crooked to one side. There is definitely a case for suit case carries and supermans to try address this, but light weight full-range of motion back extensions and QL extensions look like they are effective.
Is there something like this plan
But for neck?
Hi , is it bad to lift deadligt with tennis elbow?
So 6 reps for each side for the big three, for example 6 reps for each knee sitting on bird-dog or 6 in total in 1 set, 3 each?
I dont have lower back pain but i will already apply exercice to prevent it
I need to ask something Iam 14 years old and playing basketball profesionally I got 2 degenenative and 2 protrusion disc Can I be profesional with this issues? Cause basketball containts lots of bending motion.
Picking from floor, I practiced to use my toes. I can pick a dollar bill without crumbling it😂
Come on, let's pick up some new akills 😊
On a serious note, thanks for these tips. My disc prololapse has relapsed after a surgery 25 years ago. I am 50 now and the recovery is longer. Looking for some help and landed in the right video ❤
I sit at the desk all day and have pain in the lower spine. What to do? Thanks.
Dr Aron, I need your opinion on my injury. I hope you can help me.
I got MRI of my right shoulder and radiologist is saying that I have a tendon tear. But I dont feel pain during normal tasks, I only feel pain when I do lateral raises and other exercises.
Orthopaedic surgeon is yet so suggest what to do.
But if he states surgery must be done. Should i come to your therapy centre first?
I would 100% recommend physical therapy first before surgery. If you'd like to come to St. Louis and work together I'd be happy to see you.
@@SquatUniversity thank you doctor.
Make a video about back spasms
Do u recommend Good Mornings while seated on a bench? If YES, pls point me to a video with “how ToDo,s” like u did. in your Standing Good Mornings video….
What happens when u can't do squats cause you were told by a surgeon that you have stretching of your hip labrum (where they trying to prevent a 2nd labrum tear post surgery)
are those weighted ear muffs at 1:00?
I saw a video with Brian Carroll where I thought he advised against stacking the feet for the side planks but he does it in this video. Does it matter?
It depends on the person - if youre going to roll from one side plank to the next or have poor stability then you can have one foot in front of the other.
I though you mentioned hyperextensions for rehab and built a stronger low back
What if I feel the same back pain when I do side planks?
What if McGill big 3 is causing pain, especially curl up?
Would you create a similar video coming back from rotator cuff (supraspinatus) tear surgery to competitive powerlifting bench press? Please and TIA.
You bet.
@@SquatUniversityYay! Looking forward to it. Might help me too. I have bursal sided supraspinatus fraying w/type 2 acromonion & am trying to avoid full tear and surgery. Delayed pain from workouts, occasionally during... even just lifting arm palm down without resistance with upright torso. Hypermobility difficulty to know what position is best.
@jenniferwilkerson7492 Thanks for asking this. Seems your injury went farther than mine, sorry about that. Was it gradual over time or sudden?
I initially injured it slipping on ice. Kept lifting carefully. After 2 steroid shots decided on surgery. Recovery is wicked but I'm back to lifting... hoping to start back up with progressive overload soon.@@sheryl3268
👍🏻
Ok, but how many of this workouts we make in a week?
Hey Aaron my upper back disc is uncomfortable when touched because of how I set the bar on my back, how do I fix that?
They make bars that go over your shoulders. I dont know what they are called, but they look almost like a harness or like 2 backpack straps
Hi I am playing highschool football right now and our coaches are very hard but I have low backpain and want to try out the steps to help fix lowerback pain but our coaches are hosting offseason workouts and 2 days a week we have lowerbody requiring squats, deadlifts, hangcleans, and RDL's but if I were to tell them they would probably assume i am making excuses and kick me off the team or I dont want to lift but I do so idk what to tell them.
Find the coach you think is most likely to understand and talk to him about it. You dont want to have a problem that will follow you the rest of your life. But also try these exercises for a few weeks and see if it gets better. Otherwise you have to talk to somebody