Workout 101- Strengthening The Lower Back (PAIN SAVER)
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Finally!!
It was so refreshing to see someone who actually knows what they are talking about and is distinguishing the differences between working the lumbar extensors (back muscles for arching backward) and the hamstrings and glutes. Nice to see that you referred to this as a back extension and NOT a back hyperextension exercise (hyperextension is incorrect form)!
The only suggestions that I have is to move the pads higher, just below the front hip bones (ASIS - Anterior Superior Illiac Spine) and also keep your knees slightly bent when doing the exercise. Both of these adjustments will help you concentrate on engaging the lumbar (low back) extensors instead of your hamstrings. Finally, the reps should be done very slowly in order to engage the proper muscles over the full range of motion instead of relying on momentum to execute the exercise.
Very helpful explanation, thank you. Are you a physio by chance..?
@@olitonottero7620: Retired physical therapist assistant here. I worked for a spine clinic that utilized the MedX strengthening machines to help patients recover from various spinal pathologies. When our patients were getting close to discharge, we would educate them extensively on the lumbar extension machine so that they could maintain their strength gains at home or at a health club. I have a lumbar extension machine in my home and use it to maintain my back strength. At the age of 63, I have no back issues.
ive been doing it wrong the whole time..thanks for the video! will use the real technique at the gym later today.
I've also been doing them straight for the past 3-4 years but that also helped fix my lower back aches (caused by sitting waaay too much at a desk)
Lmao cavemen in the corner smashing coconuts. .
dude that's got to be funniest explanation I've ever heard Lol!!
meshalen bowla lmfao....😂😂😂😂😂 I was like wtf is that sound and then I see this guy in the corner lmfao.... you killed me bruh 🤣🤣🤣🤣🤣🤣
Excellent Video clip! Forgive me for the intrusion, I would love your opinion. Have you researched - Liamwaan Soothing Enlightenment (should be on google have a look)? It is an awesome one off product for wiping out back pain and sciatica in 3 minutes without the headache. Ive heard some extraordinary things about it and my close friend Aubrey at last got excellent results with it.
Loll
😂😂😭
Guys i got a back injury 4month ago was on hevy pain pills 3 times a day i got 2 damage disc 2 damage facet joints and spinal ligament over strech 5 problems came out on my mri today in pain free, i was bed riden i would even go crawling to get to the restroom it was so pain full and scary that till now i dont stop working out and i will never stop im making alot of back and core abs muscle this hyperextension thing his using in the video has helped me alot on my therapy class its what my chiropractic has me doing so it dose help,who ever is having a back injury right now dont give up i almost did but im not giving up i 28 years old and have small kids that need me💪🏾😤 oh and for those that think that resting and bed will help it will only make it worst u need to get ur back strong and trust m it dose get better but u have to help ur body, i was so happy and thanks full to say today that i can even run now🙏 pray God heres prayers to be strong ur not alone guys alot of ppl out there with back problems more than what u think
What helped u the most
@@gerrygizzygarcia2572 core muscles loose weight stay mentally strong
@@BlackSkuLL4u2 ok thanks
Great advice however I would like to add that if you have lower back pain working out the gluts is probably a good idea too (so is working out all the other core muscles)
I am turning 66. My brother gave me your link. I fell off my roof 5 years ago and fractured my scarum putting me in a wheelchair for a year. The VA gave me Percocet aswell. 8 months ago the stopped the Percocet. I have done PT for the last couple years. I just got a planet fitness membership but wanted to talk to my brother about this. so, he said look at your videos. While in the wheelchair I got up to 300lbs. but now down to 285. I want to get the weight off and strength everything else. I am now retired and have a greenhouse and want to get stronger to make my gardening easier. Any tips; is this video right for me?
good and important video. I've been doing this exercise wrong and ended up with intense pain for several days.
Now I realize why I feel the soreness more in my legs than my lower back; thanks much for demonstrating the correct way to do it, Mr. Mclane!
This was so helpful just got a roman chair for my home gym and my gluteus have been killing when i get off but my back got no workout. Thank you so much for showing proper form
Thanks bro this exercise help me strengthen my lower back,now the pain is gone after 3day of doing this exercise thanks you bro xxxx no more pain in my lower back xx good exercise for lower back pain
I’ve been doing this exercise wrong. Until now. Thanks man
awesome~ exactly what I was looking for
Thanks just helped me on my back/biceps day 🙏🏻💙
Soo helpful, I have one more roll to kick outta this world lol. Thanks man!
Awesome tips, anyone ever tell you that your voice sounds like Vince Vaughn lol
lol...nice that u mentioned that....
Henry Fernandez I thought the same thing lol
I think he is vince vaughn
Olivia Legree hi
Or Brian shaw
Very informative, clean and basic instruction. Thank you.
Just got one of these , great tips! Very well done video.
I gave up squatting and deadlifting due to a bad right knee, my scoliosis but especially my kyphosis, lordosis pelvic tilt, those last few things have made me scale back even bicep curls dramatically, it’s why I never do shoulder press either. Putting weight above my back in a standing/vertical position just compressed my back especially in the lordosis affected area of the lower/mid back. It’s a fulcrum that simply doesn’t exist for most people.
The Roman chair/hyperextension chair (though you shouldn’t actually hyper extent) does the opposite, it provides some traction, the lordosis doesn’t matter so much, and the knees are out of the loop completely.
Great content
Ive always had problems with this exercise, feel a lot of back pain doing it, no problem dead lifting or doing anything else with pretty heavy weight. Hopefully correction if my posture will help.
This is best for back pain I have it before
Excellent demonstration and explanation. Thanks.
Great video, Thanks! I used this machine for the first time today, never knew what it was for.
Clearly explained.....Thanks!
Lower back pumps from the back extension is the most insane feeling ever lol best feeling too
I work in a factory doing a lot of standing what exercises can I do to prevent the fatigue in my back and legs and feet
phenominal, phenominal, phenominal piece of information! I had to say it three times! Thank you! will incorporate this move in my workouts to strenghthen the lower back! Blessings! Lisa Guzman
Genius
Okay, thank goodness i was actually doing them correctly. Thanks for the video
Is it normal to have lower back pain if you’re a beginner?
oh my gosh you sound just like Vince Vaughn great video thanks
Excellent explanation, thanks a lot.
Just got back from the gym and a new coach told me to change the movement I felt confused first and than after I watched your video he was right first time I got a useful trick thanks to you and him
great form I am a chiropractor and see people extending too much jamming facet joints good video.
what's a safe way to do it? i just started doing weighted ones, have no problems, but what should i concern myself with?
Thank you...
Great piece of information
What if you have a herniated disc/sciatica? Should you really go into flexion?
He didn’t demonstrate any wrong way to use the Roman chair. The variations just target different body types.
2:40, 3:10 for glutes
3:34 for erector spinae
chronic back pain here.... and I've been going to the gym for a year with a trainer. I'm definitelyyyy going to try this, thank you!!!
it is not rotation, it is flexion
he is talking about rotation of pelvis
@@eyalgolan251 Then why did he mention the spine? Goog is correct
wow, i have cronic lower back pain.... now i know why hyperextensions werent helping
same here
Really helpful! Thanks.
thanks, great explanation video!
Do I go on App Store to download? I subscribed. I would like to get your workouts. I’m 55. Have significant spine issues due to arthritis. Thoracic and low lumbar. I need to strengthen much as possible. I like this video. You explain very well. Thx man. Appreciate it very much. Have a good day.
i have a deep arch in my spline and no its not from a tilted pelvis, i don't have a sit down job i've always had this arch my whole life so squats and dead lifts are incredibly hard for me and puts huge strain on my back, even doing leg raises my back will give before my abs
Everyone says squat and dead’s for back.... true it works the hell out of the muscles , but also compresses your spine like an accordion and rapidly wears out ur discs ..... by time the pain and problems happen, it’s too late the damage is done and the discs don’t regenerate .....
And they’re especially bad if your form is bad or if you have stuff like scoliosis and pelvic tilt like me. Everything is entirely wrong with some conditions for those exercises. I’m going to fix stuff like that like crazy till I consider squatting again.
Well this helps for the muscles along the spine, but it doesn't do much for the transverse muscles across the back, so one of each workout would have been helpful
This was actually very good. I went to Jeff and he was doing to much lol
This is an awesome video..
Best tip.👍
u have clear my doubt . great video
What about with twists? Whats the best way to add twists in?
I'm more impressed with that guy's body at 1:47 HOLY SHIT... Is that a 6x shirt!?
i fucking love this channel
I have been able to use one of these stabilizers for a long time, but for the first time my new gym (in my apartment-much cheaper) does not have one. I have tried substituting a work out ball-is there any other way or machine I can use to be able to correctly do this lift/motion?
super helpful
Can this double as an ab workout or do you know of any machines that do both?
I find deadlift boring and are kinda worried I will become unfocused due to that, so this helpful
Amazing: that's just like crunch where you must bring your hips and head closer, and not use your legs (hip flexors). So just like crunchs, it's a short range movement. I really got it now, thanks!
Now is there any risk in working in dynamic?
Always thought you’re not supposed to bend the spine. I’ll try it. I have a bad back. Degenerative disc
Good explanation! Greetings from Germany ✌️
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It's Vince Vaughn behind the scenes of Dodgeball...
my right knee feels like it's going to snap when i do these.. i have bad knees
I had bad knees. I found that exercising my knees, by doing Bulgarian (one-legged) squats and squats on top of a wobbly surface (e.g. BOSU board or similar) stopped my knees from being painful.
this is a really good exercise for strengthening your lower back.
Somebody can tell me in simple english what kind of exercise i must do if i have back pain ?
The second one, when you have to bend your back
Why don't you include inversion table..
How often should we do this exercises?
Good tips👍
I wish i saw this video 2 yrs ago. Welp..that explains why i saw gains in my glute workouts.
thanks for that tip
Great explanation. I was using the wrong technique.
It always trips me out when a guy knows what he's talking about, but clearly neglects leg days
You don't know his story
Does these exercises affect the patient
Is this safe for someone with a blown disc?
Thank you for all the enlightenment...
But I have something like spondylitis/disk issues... Doctor suggest to avoid forward bend. But how am I supposed to strengthen my lower lumber region at gym?....
If You got L5-S1 Spondylthesis DONT DO DEAD LIFTING it makes your back way more susceptible to 'Throwing it out' (were it feels like you can stand straight, or walk around for more than 30seconds).
Mary Solz i thought dead left strengthen the lower back 🤔
Can this be helpful for heirnated discs
I did the same and it caused me more back pain! :(
When i do this machine im sore in my glutes and lower back is that a good thing
Been doing it wrong this whole time
Helpful
how do you know how far to come up??? only to parallel to the floor?
helpful!
V nice info
Vince Vaughn?
Zara Tadić that’s the new average joes gym #dodgeball
who the hell is that?
Will this help straighten your back?
ball slam baby
He just slapped his own ass ... LOL not once but twice haha !
Trouble Maker GUH FAAAW HAAAH HAAAWWW HYUCK
The guy in the back playing whack a mole
What’s the brand on that extension machine?
Ah... no wonder .. thanks man
thanks....
was doing it all wrong....
What is this bench called
That was flexion not rotation
this machine is like 700$ :\ ... instant buy.
is this vince vaughn?
I never feel it in my glutes, just lower back. Is that good or bad?
+Koby Byerly 1:20 watch the video...
Lower trap exercises
with Herniated Discs can i do this exercise?
yes
4:34
and the best cameraman of the year award goes to...
👍👍👍
👍👍👍
DRP GYM