2:05 sitting correctly 3:45 face down press ups 6:35 ab crunch 8:24 pointers, arm and leg extensions 10:30 standing pot stirs with tension band 11:05 stepping with tension band 11:50 oblique pull down across with tension band 12:25 pull up across with tension band 12:45 W's back pulls with tension band
First time watcher. These guys are great. I'm 35, lift weights 5-6 days a week, and have a pretty physical job (welder in Houston). Have lower back pain and after doing a few of these, it's helped out significantly. Very much appreciated
Thank you so much for giving tips for spondy and stenosis (plus pelvic tilt). I have been trying to figure out what helps for a long time, with many PT visits, and you guys are extremely helpful! I really appreciate all the work you put into helping us. Many Mahalos from Hawaii!
I cannot thank you all enough for all your help the last few years I’ve been following you. The latest was a severe bout of sciatica that literally took me off my feet. The neutral face down position turned the trick.
Hi Bob & Brad! I'm watching your Utube videos & taking them all in. If I've got to I look back to see them again to help me. I've got a very bad back. So far doing the exercises before getting out of bed has helped. Thank you for taking your time showing us these great exercises! Take care!
Thanks guys my sciatica finally went away for good giving hope to everyone out there my dr said nerves take so much longer to heal than muscle so stay positive. Also eat shrimp it helps heal nerves and also eat very healthy!!!
Hello, kindly tell how long it took you to heal? My mom is having it from almost 1 week now. How often did you do the exercises and what all did you do??? And to compare better, how young are you? If you don't mind sharing it. Your experience will be an important resource to guide me how can I make my mom heal🙏🏻 Thanks
@@EquallyIndian Hi there, first thing first I recommend you call your DR and ask about it because they will know so much more how to help than anyone else esp with locating what is causing the issue cause it can vary I am from the UK and had dr appointments on the phone and was given an exercises spread sheet if you have an email I can send it to you but it was 1. Active pelvic tilt, 2. Neural mobility SLUMP, 3. Yoga: Cobra pose, 4.Bodyweight squat and I did it everyday until I could do everything first time it was painful apart from the squats and I could not sleep on my bed or sit down on a chair without pain before also make a timetable and check it off when you do it so you wont forget. I am 22 and got it from much stress and also was slightly underweight and doing a big production project in university while working. Also stop with caffine if something is wrong with the bones cafine can get rid of bone density if your mum likes tea etc get decaffinated and reduce sugar as well and take calcium+vitamind vitamins, Primrose oil, codliver and fish oil, (I also took hairburst hair vitamins but it has lots of good stuff) and I ate pumpkin seeds which is also good for zinc.
Another thing was altough it was painful I tried to keep walking everyday and also tried to do pull ups in an outdoor gym I think this really helped as well. And when I came home I made a smoothie with Mankua honey 40+, Greens powder, Linwoods Flax Seeds Biological Cultures & Vitamin D, Noni juice, a handful of frozen berries and pineapple and filled it with water. The pain started a year ago and got worse the more I worked and started to heal beggining of april when I finally called my dr and completely changed my diet and lifestyle it may seem expenisve but I was in so much pain I was doing everything to help it
Sorry for long reply I hope it helps good luck! Also writing affirmations like I will heal soon and being grateful helped my mind when in pain and taking a good bath with methanol salts
@@odn4502 thank you so so much I'm here in India and my mum is 50 yrs young. All your points are valuable.. Yes, you're right, exercises prescribed to you by your doctor would be acc to your age, lifestyle, body type, country, climate etc. I'm really nervous to see a Dr at this corona time and that all tests and reports too.. That's a long procedure.. It took an year to heal?? Quite long though Happy to hear that you're fine now😊 Which sorts of tests did you go through? Like MRI etc.?? Here, in my country it's bit costly, so it would help me get a rough estimate too.. Rest, I'm thinking to be regular with mom's exercises and then see a Dr... But I'm confused...
*Regarding the opp. arm/leg lifts:* You can use an exercise ball to help stablize your core, especially if you have knee issues or are a beginner👌👍 PS- you can also lie back on the ball and roll back to get a soft stretch in your back with more support!
Thank you Yes I started to engage the transverse abdominal muscle (the corset muscle) and my lower back pain is relieved. I try to keep it engaged and feel the corset effect ((It has been estimated that the contraction of the transverse muscle and other muscles reduces the vertical pressure on the intervertebral discs by as much as 40%.)) Wikipedia The muscle is trained by Crunches And vacuum exercise (it's the only option for me I am fused T1-L4)
I live in China and have 2 bulging discs and cant walk, and I was told I need surgery. I refused because the doctors here are shady at best. I started your routines and now I pain free and can walk very well. Thank you so much!
great videos Bob and Brad thank you! What about pain? is this something where pain is an indicator of injury and should be avoided or should you work through the pain? and which ever case is true, to what degree?
What cardio would you recommend ? I’ve been out the gym and gained a lot of weight and want to include cardio to help me lose weigh quicker , but not increase my symptoms. My pain has been moderated so I’m ready to be in the gym.
Great video as usual! With regard to sitting posture can you demonstrate the proper way to sit on a soft seat such as a couch or sofa? This is for watching tv or reading? The softness of furniture is challenging to keeping good posture. Any tips would be greatly appreciated .
Hi Guys, your videos are the best, i have been watching for years. However, this new white screen video that I watched on my smart tv hurts my eyes, and may interfere with sleep if I watch you in the early evening because of the blue light. Your "in the PT room" videos are highly preferred. I bought the McKenzie books and the soft pollers you endorsed. Please go back to the PT room!
I did the extension exercise, the pain in my leg is gone and the pain is now centralized in my lower back. I have herniated disc in L4,L5 and S1. Should I continue the extension exercise?
I need some help with back exercises for loosening and strengthening the mid and lower back. I have T12, L1, L2 fusion. Before my accident I was very athletic and loved the outdoors. I want it back, what ya got for me?
Here's a video idea - how about a recommended one-stop-shop exercise routine for recent retirees? I've tried to come up with a routine for my parents, following B&B's exercises, but lots of the good and effective exercises without equipment are placed across several videos. It'd be great if they were all in one or a series of videos.
I h as ve si issues because of 2 back surgeries. I'm fused (now) from L2 - S1. Will these help since I've had fusion? I really don't want thre SI surgeries!
I've been having this question for a while now. On the teres major on both side I have what i believe a muscle knot. when i roll my lats and get around the upper lat area, teres major and its really painful, it also shoots up to my arm. My question is, is that a muscle knot or a nerve....
Have extremely painful siatica and lost some function in my left leg. I have it about 4 months now it hasn't gotten much better and I'm going crazy. I get lower back spasms every morning which last for a few hours and sometime they even wake me up in the night. Doctors just keep prescribing me pain medication without even scanning my back. Stretching seems to give some relief however if I push too hard on these it causes a flare up. I hope this will resolve itself soon 😫😭😭😫
Dear bob & Brad, plz help. My mother age 55, is diabetic from last month, hypertensive from 3 years. Her legs muscles get stiff again and again and again.. 4th day of therapy is again on zero and ms gets stiff again. What should i do
Most of us sit on soft furniture in our homes like in the evening? I sit in a recliner and not a straight back dining chair. That wouldn't be very comfortable for watching TV. I would love to know if someone makes some sort of padded support that would fit on a recliner to give good posture but not be so rigid.
I got my hip jammed real hard by a fake chiropractor and could barely walk, and these exercises have loosened up my tailbone and hip socket and are really saving my life.
Really sensible movements for gardening. Lawn work, picking Up trash on city streets/boulevards need raking stones & sand. Please SHOW US ????? SHOW US OK? We wa t to have Renewed STRENGTH & Flexibility to ENJOY OUR HOBBIES of outdoor activities this Summer 😀. This senior person woman 🧕 wishes to revive her physical operations to enjoy SPRING & SUMMER & AUTUMN SEASONS fill her higher QUALITY OF LIFE!!! Can U help? Wishing & hoping .
The more I watch these guys the more I realize those pilates VHS videos I bought for one low easy payment of $9.95 were right. Alot of these exercises resemble pilates.
I have a dumb question. Flexion is bending forward (why can’t it be called extension). and bending backward extension (?why not flexion). but that means you are flexible. ....So what’s the difference between flexion or extension.
Hello sir.. I'm following you both for almost every pains etc. On 4th of October night, my mom(50 years age, height 5'3, weight around 73 kgs) with nowhere and no jerk got intense lower back pain with possibly no ability of mobility and there is difficulty in walking , sitting and lying down too. Sir, I'm worried and hope nothing is serious. Kindly help. Watching your vedios, I think it's sciatica pain, (from lower back till right leg above the knee) and I'm following the exercises too.. But it's been almost 1 week and there is minimal improvement or not at all...! May be I'm not that frequent in exercises, just once in a day.. Kindly guide sir 🙏🏻🙏🏻 Also, kindly make one vedio on all sorts of good postures for normal people with no pains of sitting, sleeping etc as you made on driving , to avoid & precaution of back pains Thanks 👍
2:05 sitting correctly
3:45 face down press ups
6:35 ab crunch
8:24 pointers, arm and leg extensions
10:30 standing pot stirs with tension band
11:05 stepping with tension band
11:50 oblique pull down across with tension band
12:25 pull up across with tension band
12:45 W's back pulls with tension band
Preventing injuries and making people healthy and stronger! Thank you Brad and Bob!
i cannot even express in words just how helpful you men are!!!!
I’m with ya!!! This is pretty much the first video I have found on this..
First time watcher. These guys are great. I'm 35, lift weights 5-6 days a week, and have a pretty physical job (welder in Houston). Have lower back pain and after doing a few of these, it's helped out significantly. Very much appreciated
Thanks bob and brad for the life saving advice. I’ve taken this time at home to rehabilitate myself and it’s all worked. Thank you both so much.
a lot of your basic advice has improve my quality of life by leaps and bounds.. thank you for this resource 😭
You dudes are the BEST! WHO KNEW physical therapy could be so much fun!!!
Thank you so much for fixing my back!!! You guys are the best physical therapists in the world.
Thanks for your continued support- especially now, when more people might be home and finding projects that needed attending to.
Thank you so much for giving tips for spondy and stenosis (plus pelvic tilt). I have been trying to figure out what helps for a long time, with many PT visits, and you guys are extremely helpful! I really appreciate all the work you put into helping us. Many Mahalos from Hawaii!
I cannot thank you all enough for all your help the last few years I’ve been following you. The latest was a severe bout of sciatica that literally took me off my feet. The neutral face down position turned the trick.
You are right, you are the best two physical therapist I have ever met. I am going to go to you guys on face book. Thank you
Hi Bob & Brad! I'm watching your Utube videos & taking them all in. If I've got to I look back to see them again to help me. I've got a very bad back. So far doing the exercises before getting out of bed has helped. Thank you for taking your time showing us these great exercises! Take care!
Thanks guys my sciatica finally went away for good giving hope to everyone out there my dr said nerves take so much longer to heal than muscle so stay positive. Also eat shrimp it helps heal nerves and also eat very healthy!!!
Hello, kindly tell how long it took you to heal?
My mom is having it from almost 1 week now.
How often did you do the exercises and what all did you do???
And to compare better, how young are you? If you don't mind sharing it.
Your experience will be an important resource to guide me how can I make my mom heal🙏🏻
Thanks
@@EquallyIndian Hi there, first thing first I recommend you call your DR and ask about it because they will know so much more how to help than anyone else esp with locating what is causing the issue cause it can vary I am from the UK and had dr appointments on the phone and was given an exercises spread sheet if you have an email I can send it to you but it was 1. Active pelvic tilt, 2. Neural mobility SLUMP, 3. Yoga: Cobra pose, 4.Bodyweight squat and I did it everyday until I could do everything first time it was painful apart from the squats and I could not sleep on my bed or sit down on a chair without pain before also make a timetable and check it off when you do it so you wont forget. I am 22 and got it from much stress and also was slightly underweight and doing a big production project in university while working. Also stop with caffine if something is wrong with the bones cafine can get rid of bone density if your mum likes tea etc get decaffinated and reduce sugar as well and take calcium+vitamind vitamins, Primrose oil, codliver and fish oil, (I also took hairburst hair vitamins but it has lots of good stuff) and I ate pumpkin seeds which is also good for zinc.
Another thing was altough it was painful I tried to keep walking everyday and also tried to do pull ups in an outdoor gym I think this really helped as well. And when I came home I made a smoothie with Mankua honey 40+, Greens powder, Linwoods Flax Seeds Biological Cultures & Vitamin D, Noni juice, a handful of frozen berries and pineapple and filled it with water. The pain started a year ago and got worse the more I worked and started to heal beggining of april when I finally called my dr and completely changed my diet and lifestyle it may seem expenisve but I was in so much pain I was doing everything to help it
Sorry for long reply I hope it helps good luck! Also writing affirmations like I will heal soon and being grateful helped my mind when in pain and taking a good bath with methanol salts
@@odn4502 thank you so so much
I'm here in India and my mum is 50 yrs young.
All your points are valuable..
Yes, you're right, exercises prescribed to you by your doctor would be acc to your age, lifestyle, body type, country, climate etc.
I'm really nervous to see a Dr at this corona time and that all tests and reports too.. That's a long procedure..
It took an year to heal?? Quite long though
Happy to hear that you're fine now😊
Which sorts of tests did you go through? Like MRI etc.??
Here, in my country it's bit costly, so it would help me get a rough estimate too..
Rest, I'm thinking to be regular with mom's exercises and then see a Dr... But I'm confused...
fantastic men!!! always something new you share with us. thank you.
Dr Berg and your guy’s videos have helped me educated myself on my own body and health more than anything. You guys are awesome :)
Excellent, thank you!
You are amazing, explaining nicely and kindly.
always being so real!!! what a joy
Thank you Bob and Brad! Going to try these tomorrow.
Hi Bob & Brad I think you should do a follow along workout with the bands
Love these lessons. I'm such a fan!! You guys are saving lives!
I love you guys. Thank you for all of your help.
*Regarding the opp. arm/leg lifts:*
You can use an exercise ball to help stablize your core, especially if you have knee issues or are a beginner👌👍
PS- you can also lie back on the ball and roll back to get a soft stretch in your back with more support!
thanks for this! kudos to the team!
Thank you
Yes I started to engage the transverse abdominal muscle (the corset muscle) and my lower back pain is relieved. I try to keep it engaged and feel the corset effect
((It has been estimated that the contraction of the transverse muscle and other muscles reduces the vertical pressure on the intervertebral discs by as much as 40%.)) Wikipedia
The muscle is trained by
Crunches
And vacuum exercise (it's the only option for me I am fused T1-L4)
I live in China and have 2 bulging discs and cant walk, and I was told I need surgery. I refused because the doctors here are shady at best. I started your routines and now I pain free and can walk very well. Thank you so much!
Thank you Bob and Brad!!!!
Thanks again guys! Sciatica for 2 years you guys have helped me a lot.❤️
Excellent advice! ☑️
Hats off! To Bob and Brad for the most useful life saving exercise which has helped me immensely!
Happy to help! Brad
How ironic! My PT, just yesterday, gave me those first 3 exercises to do! I do like your bands, too. Might try them.
You guys are the best!
THANK YOU
Using the last exercise, I felt it in my lower back. Thank you for this.
Great, these exercises improve a lot my body and my position on the back, thanks so much.
Wow this was a great low impact workout - my back feels much looser after one session
Guys! You guys intro is briliant! 😁
great videos Bob and Brad thank you! What about pain? is this something where pain is an indicator of injury and should be avoided or should you work through the pain? and which ever case is true, to what degree?
Love you two. Thanks a tonne for these folks ! Bless you with health, peace and happiness :D
i love these guys
U guys are GREAT
You both are amazing!!!!
Thanks - ur clips are helpful.
What cardio would you recommend ? I’ve been out the gym and gained a lot of weight and want to include cardio to help me lose weigh quicker , but not increase my symptoms. My pain has been moderated so I’m ready to be in the gym.
Brad you are so fit. This was a great video. Thank you guys. ❤️👍👏
Still here guys great video thanks👌🍎
Is it advisable to do Mckenzie extension exercises if you have mild facet joint arthritis?
Just what I needed
Would the micro push up help for lower back muscle wastage?
Do you guys recommend a reverse hyper machine for relief in the lower back.
I have severe lumbar stenosis and I am wondering if these exercises would be good for that.
Did you try the exercises?
Great video as usual! With regard to sitting posture can you demonstrate the proper way to sit on a soft seat such as a couch or sofa? This is for watching tv or reading? The softness of furniture is challenging to keeping good posture. Any tips would be greatly appreciated .
I have sciatica caused by scar tissue. Would this be something that would help me or just temporary relief until the impingement occurs again?
Fantastic video, also first time I've seen you do a video in something that looks like a studio. IEspecially useful as I currently work as a gardener
This is the same location we've been filming in since COVID started :)
Don’t say goodbye,I’m enjoying this thoughly you remind me of Gracie fields song well meet again! Uk
I've been diagnosed with lumbar stenosis. Do these exercises apply to that as well? Thanks.
Hi Guys, your videos are the best, i have been watching for years. However, this new white screen video that I watched on my smart tv hurts my eyes, and may interfere with sleep if I watch you in the early evening because of the blue light. Your "in the PT room" videos are highly preferred. I bought the McKenzie books and the soft pollers you endorsed. Please go back to the PT room!
Question would this be good for sacroiliitis?
This is so good, thank you so much for giving these valuable excersises for my lower back pain ☺
Speak to me the queen come on reply
W is Wisconsin. Yes it is!
I did the extension exercise, the pain in my leg is gone and the pain is now centralized in my lower back. I have herniated disc in L4,L5 and S1. Should I continue the extension exercise?
I saw in another video that if the pain back on your back and not your leg, it's a good sign!
Continue and the pain will hopefully go away.
it would be great of you to do exercises for those of severe damage and or old age
We have added this to our to do list! Keep watching our channel for when it uploads :)
I need some help with back exercises for loosening and strengthening the mid and lower back. I have T12, L1, L2 fusion. Before my accident I was very athletic and loved the outdoors. I want it back, what ya got for me?
What do you guys think about posture aids like the OPTP Posture Supporter for "re-training or training" your back to stay straight?
Here's our review on a posture supporter: th-cam.com/video/A4kEfWRAvLg/w-d-xo.html
Here's a video idea - how about a recommended one-stop-shop exercise routine for recent retirees? I've tried to come up with a routine for my parents, following B&B's exercises, but lots of the good and effective exercises without equipment are placed across several videos. It'd be great if they were all in one or a series of videos.
I have added that to our to do list! Watch for Jordan's exercise videos that come out each week. Hopefully we'll be able to get to it soon!
I h as ve si issues because of 2 back surgeries. I'm fused (now) from L2 - S1. Will these help since I've had fusion? I really don't want thre SI surgeries!
That's the most cheesy intro I've ever seen on TH-cam. but I love it. Subscribed just for that. :-)
Can I do this if I'm having Herniated disc L5S1?
Can you guys do a video on cuboid syndrome
I will add that to our to do list!
Thank you for the suggestion!
hi Bob and Brad. i cant seem to find anything for training biceps with herniated disc ( L4-L5 + L5-S1) pls help
I’m 47 years old and have torn my ACL, will this heal in its own? I work in landscape construction, would you recommend having surgery?
I have found that my low back is contributing to my chin and calf cramps. Is that a sciatica problem?
I've been having this question for a while now. On the teres major on both side I have what i believe a muscle knot. when i roll my lats and get around the upper lat area, teres major and its really painful, it also shoots up to my arm. My question is, is that a muscle knot or a nerve....
Sounds like a nerve if it is shooting pain down your arm. Any good Chiropractors (nerve doctors) in your town?
The only good chiropractor is a dead chiropractor
Is the treatment for sciatica versus a deranged sacroiliac any different?
is it safe for me if I had big L4-L5 heriated disc and I did surgery (discetomy and lamonctomy) and still have L5-S1?
Crunched hurt my back so much but i need to find something to build my core because i feel so limited physically
Have extremely painful siatica and lost some function in my left leg. I have it about 4 months now it hasn't gotten much better and I'm going crazy. I get lower back spasms every morning which last for a few hours and sometime they even wake me up in the night. Doctors just keep prescribing me pain medication without even scanning my back. Stretching seems to give some relief however if I push too hard on these it causes a flare up. I hope this will resolve itself soon 😫😭😭😫
Can sciatica patients do running and jumping
I can't do any of these exercises due to stroke asffecting left side, need hwelp! plz
Do you have a right side?
To the bands come with instructions on how to or where to place the anchors I'm five too so to replace them at my shoulder my waist???
I know the Bob and Brad anchors do and I'm sure they have a video describing the installation.
Hi doc, can a sciatica person do plank exercises daily.. to reduce the belly..?
Dear bob & Brad, plz help.
My mother age 55, is diabetic from last month, hypertensive from 3 years. Her legs muscles get stiff again and again and again.. 4th day of therapy is again on zero and ms gets stiff again. What should i do
What do you think you should do when you are watching PTs do videos on exercises to relieve pain?
How to prevent hernias from happening exercises. Can U SHOW US???? PLEASE? 🥰🥰🥰🥰🥰🥰🥰🥰🥰
Most of us sit on soft furniture in our homes like in the evening? I sit in a recliner and not a straight back dining chair. That wouldn't be very comfortable for watching TV. I would love to know if someone makes some sort of padded support that would fit on a recliner to give good posture but not be so rigid.
B & B : 4everbest
I'd love to have my lumbar spine flexible but I can't as it's been fused.
Same here!
I got my hip jammed real hard by a fake chiropractor and could barely walk, and these exercises have loosened up my tailbone and hip socket and are really saving my life.
Every chiropractor is a fake. It is a sham alternative therapy.
Really sensible movements for gardening. Lawn work, picking Up trash on city streets/boulevards need raking stones & sand. Please SHOW US ?????
SHOW US OK? We wa t to have
Renewed STRENGTH & Flexibility to ENJOY OUR HOBBIES of outdoor activities this Summer 😀. This senior person woman 🧕 wishes to revive her physical operations to enjoy SPRING & SUMMER & AUTUMN SEASONS fill her higher QUALITY OF LIFE!!! Can U help? Wishing & hoping .
i had a stroke in 2017, since then i have been having left lower back pain that does not go away! :'( my affected side is left side
Lb6ggg
So do the exercises...next
The Simon & Garfunkel of PT
Maybe its the person who does the titles for your videos, but you have something like seven million "absolute best" exercises for the lower back
The more I watch these guys the more I realize those pilates VHS videos I bought for one low easy payment of $9.95 were right. Alot of these exercises resemble pilates.
😂🤣 so true!
Those 90's mics are still sold???
Gardening exercises to prevent injuries??? Like to 👀 see. Please?
I have a dumb question. Flexion is bending forward (why can’t it be called extension). and bending backward extension (?why not flexion). but that means you are flexible. ....So what’s the difference between flexion or extension.
Hi
HI!
Wooooooooooo
How about the top 3?
Hello sir..
I'm following you both for almost every pains etc.
On 4th of October night, my mom(50 years age, height 5'3, weight around 73 kgs) with nowhere and no jerk got intense lower back pain with possibly no ability of mobility and there is difficulty in walking , sitting and lying down too.
Sir, I'm worried and hope nothing is serious.
Kindly help.
Watching your vedios, I think it's sciatica pain, (from lower back till right leg above the knee) and I'm following the exercises too..
But it's been almost 1 week and there is minimal improvement or not at all...!
May be I'm not that frequent in exercises, just once in a day..
Kindly guide sir 🙏🏻🙏🏻
Also, kindly make one vedio on all sorts of good postures for normal people with no pains of sitting, sleeping etc as you made on driving , to avoid & precaution of back pains
Thanks 👍
I'm gonna need a beach blanket.