How to Get a Strong Low Back | DO THIS EVERY DAY!

If you have back pain, particularly if you spend a large portion of the day sitting, then you will want to watch this video. I’m going to show you something you can do every day to get a strong low back and start getting rid of the pain that can keep you from your workouts at the least and be disabling at its worst.
60% off all AX programs - athleanx.com/x/...
Subscribe to this channel here - bit.ly/2b0coMW
Your game plan for getting a stronger lower back starts with the most important exercise of all, the deadlift. This compound push/pull exercise forms the foundation of any good lifting program. It is perhaps the most functional exercise outside of the squat and is one that you need to master if you want to build a strong and powerful physique.
The issue with the deadlift is that, if done properly, it lacks the concentric shortening cycle for the lumbar paraspinals (the muscles most often weak when low back pain is present) having instead a heavy reliance on isometric strength of these muscles. The deadlift is not a back extension movement but rather a hip driving or hip extension and glute firing movement. The lower back is instead held in a slight arch with an isometric contraction of the lumbar spinal muscles and maintained throughout the bar’s ride to the top.
If you do this exercise incorrectly you will be using far too much low back, which is not equipped to hold the amount of weight that is usually used on a deadlift. You need the support of the legs and the incredibly strong muscles of the hips and glutes to drive this movement. That said, there is a small percentage of concentric shortening of the low back muscles that occurs at the top of the lift (not over extension mind you, just at the top as you reach vertical). This accounts for a small percentage of the weight lifted. Because of this, you would have to be deadlifting in the neighborhood of around 500 pounds in order to get an appreciable effect on the concentric overload of the low back.
Even then however, the deadlift is not something that you would normally perform on a daily basis, meaning that you would need some other options of things to do on non deadlifting days to keep your lower back getting incredibly strong. This is where the kettlebell swing comes in. This exercise is also a hip hinge movement that is performed with much lighter weight than the deadlift. The benefit is however that it is a conditioning exercise that could fit in perfectly on your non weight training days and can be done for longer time to give you an endurance benefit and the volume needed to train the area properly.
That is not enough either though. This is where you want a staple strength training exercise that can be performed on push days or even leg days that can give you even more overload. This is where the weighted hyperextension comes in most effectively. This is the best exercise for taking the lumbar paraspinals from an elongated position to a shortened position to fully train them through their full range of motion. The big key here is not to do the hyper part of hyperextension. It isn’t necessary. You simply want to contract until your spine is in a neutral position, hold for a contraction and then return.
Finally, even on non-training days you can and should work on some corrective exercises for your deficiencies. If you have a weak low back, you should explore the use of a couple sets of either high hip bucks or bodyweight supermans just to engage and awaken the muscles of the low back with low intensity but additional volume. Over the course of time, the use of all of these strategies gives you a daily attack plan that will create an incredibly strong low back and help you to get over most if not all of the back pain you may be having from having let your back get this weak in the first place.
If you are looking for a complete workout program that lays out the right sets, reps and volumes to help you get a strong low back and want to start training like an athlete today, head to the link below and get the ATHLEAN-X Training System.
For more videos on how to get rid of lower back pain and the best back stretches and exercises for a sore low back, be sure to subscribe to our channel here on youtube and turn on notifications so you never miss a video when it’s published.

[@athleanx]

Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how! giveaway.athleanx.com/how-to-win.html

[@4everEddie]

Hi #

[@rhage2609]

yay!

[@ZephyrusBlue]

Man. I was here within 35 seconds and still missed! Lol

[@epiqboy]

Bruh 50 seconds and i still lost?

[@abdullahtheduude8206]

my guy I've been refreshing for a while, was here before your comment was up :( love you anyways

[@XBOXNationTVHD]

Cheatsheet 2:43 kettle bell swing 5:17 hyper extention 7:26 bridging 8:11 supermans

[@christopherandchristian5632]

Thank you

[@kireetibvk9314]

Thanks

[@Javedk446]

Shukran

[@jonnydanho9172]

I’m able to do all this exercises except hyper extension. Should I do all of these exercises as a workout routine?

[@elijah4973]

Ty

[@panoskeramidas396]

Mr Cavalier i am a strength and conditioning coach and a registered dietitian. I would like to tell you that the amount and the quality of the information you give in this youtube channel is incredible. Your style and the way you explain everything is for sure one of the best. Please continue to do that. You inspire!

[@sinephase]

Agreed. There's not many videos I favourite, and his are some of them!

[@gauravbedi1049]

What's the edited part

[@hikerJohn]

spelling

[@anino71ful]

Its Dr. Cavalier

[@12brutalrounds87]

I'm fit, but have degenerative disc is this exercise recommended? Thank you.

[@sethpawlik]

I had a weak back- about a week back.

[@Andrecg99]

About a week back u had a weak back so how did u get a stronger back this week and lost your weak back since a week back?

[@pprajwala]

I see what's going on here

[@truthseeker5360]

😂😂😂😂😂😂😂

[@jjproductions5748]

That’s a bar

[@nataliecruz316]

😆😆😆

[@randoman75]

I’ve been having periodic problems with terrible back spasms deadlifting for years. Now I do this every time I’m at the gym and my back feels amazing. This is channel is such a tremendous resource.

[@randallcazarez8356]

Was because of your form?

[@finnyboy82]

@@randallcazarez8356 usually is yes was the case for me. Younger years of incorrect lifting

[@adnanuddin233]

There should be a list of “Do this everyday” playlist so useful!

[@dennisf5774]

Adnan Uddin true

[@adnanuddin233]

Wow so many likes jheeze

[@dennisf5774]

L Jackson you just nit pick things you need and want to work on and what seems helpful and you can take an extra 10 min after each gym session and just get it packed with the necessities

[@alexdiaz3311]

There is on his channel. Look at the playlist list.

[@adnanuddin233]

Alex Diaz thanks bro👊🏽

[@supermanmentality8080]

1. Deadlifts once a week. 2. Kettle swings on condition days 3. Back Extension finishers on back days. (Light weights) 4. Supermans

[@meetlawf3238]

Don't forget bridges since he emphasized that most of us lack concentric contraction

[@copeenthuisiast5453]

Will doing deadlifts 3 times a week be bad?

[@iuhshwth1634]

@@copeenthuisiast5453 duh, unless you on roids.

[@copeenthuisiast5453]

Gavnochido I do them three times a weak and feel great tbh. My form is good also rly good

[@user-wt3li6ks6o]

Wodans Krieger Depends on how much weight you lift. Heavy deadlifts should be scheduled no more than once per 10 days.

[@spokavegas]

i am a 55 yr old orthopedic spine surgeon, an engineer before that and i have been in practice 23 years. . i send a TON of patients to his videos. i can't say this about any other channel-He is never wrong. the only exercise in this vid that i don't like, oddly enough, is the superman-it would be better done with some kind of support under your trunk, like an aerobic step, so you don't have to go into the annuity for me as a surgeon-hyperextension, to get your sternum and anterior thighs off the floor. PLEASE avoid hyperextension, never do squats with the bar behind your head, either. convert to the Jefferson squat if you want to do serious weight. save your facets. focus on "driving" your hips forward and feel the burn in the glutes, not compression in the low back

[@carlossuzara6161]

Therapist: "Cobra Jeff doesn't exist. He can't hurt you." 5:57

[@matthewbacque1622]

Haha nice 😄

[@aniketshad]

😂😂😂

[@onlydimitri221]

LOL

[@justiceblair2950]

😂😂😂😂

[@parkourchris3958]

I laughed wayyyy too much at this.

[@subscriberswithnovideosc-mk3up]

Did you know? Blinking was invented by Jeff Cavaliere when he tried to wink with both of his eyes to prevent muscle imbalance

[@omejiam.2301]

😆

[@lostluv718]

Lmfao Chuck Norris long lost brother

[@LifeOfAdamShorts]

69696 subscribers with no videos challenge DEAD

[@lellamadaw1721]

😂😂😂

[@viciousKev]

Don't do this! Blinking wrecking your gains!

[@giee4]

This guy... I had many plateaus in my fitness journey, all of which i overcame and am still overcoming today, thanks to you. I had an annoying shoulder injury that would hurt after every workout but i didn't want to stop working out and losing progress, so i started doing what Jeff recommends in his "Do this after every workout" video, rotator cuff exercises. Not only do I not feel pain anymore, but it feels like my shoulders have caught up to every other muscle and I have gotten much stronger overall. From the bottom of my heart, thank you Jeff, from me and from millions of other people that feel the same way I do. I wish you the very best in life and please keep the videos coming. Merry Christmas.

[@onpsxmember]

I'll look it up right now. My shoulder muscles always tense up and it cracks at certain movements, while I don't have impingement (did the tests).

[@bryanmogrovejo52]

onpsxmember dont worry , just because you feel like your shoulder “cracks” when you move it a certain way doesn’t mean it’s injured or bad , just focus on stretching before working out because it really does all the difference in terms of getting injured

[@DjLuCKyCHaRM]

On which video was that? I would like to show that one to a budy.

[@anieba]

jeff has a lot of shoulder specific excercise videos. dos and donts. just look up the shoulder excercises and his video on how to do them properly without damaging the joint will pop up

[@pauldtaeza]

I agree! Been working out at home and I’ve never been more fit. I’m also doing calisthenics but Jeff has been my guidance to make sure I’m doing the proper things.

[@frostkid08]

The reason Jeff is out of breath isn't because he can't catch his breath There isn't enough air in his gym to keep his lungs filled.

[@jonpropes7666]

frostkid08 that was good hahaha

[@manuredrum4754]

This guy Jeff is like the new Chuck Norris :')

[@emilspasov4356]

@@manuredrum4754 jeff trained chuck noris

[@adamzoubi96]

No, it's becuase he's out in f breath

[@chrisgooch7286]

It's cause he's wearing a shirt.

[@LosmiPZS]

Because of Jeff i really started learning anatomy and i actually understand now whats happening inside of my body. Thank you Jeff!!!

[@Sub7Fitness]

Jeff I really appreciate how you balance out building athleticism, a quality physique, and longevity. You have been a big inspiration to many personal trainers and KZbinrs like myself!

[@bigbossdavion8650]

Dont worry bro I got you.... I just subscribed

[@ZacPloskiFitnessFan]

He’s the one who made me decide I wanted to be a PT like freshman year of high school, now I’m just about to finish my bachelors degree

[@jakeandsarahhealthnuts3299]

ZacPloskiFitnessFan which certification are you going to go for? Most gyms require you to be certified even if you have a bachelors

[@Sub7Fitness]

BigBoss Davion thank you! That means a lot

[@c.s.9427]

Gotta love that "I appreciate.. Blah blah" *insert self promotion*

[@manrajsingh9841]

why would anyone dislike this video? this man gives out great information FOR FREE

[@xtote]

Changing ones oppinion sometimes hurt a little.

[@aapex5459]

xtote you shouldn’t dislike someone for providing valuable information, even if it means proving you wrong lol

[@xtote]

@@aapex5459 I dont, just suggesting a reason why someone might push that dislike button.

[@aapex5459]

xtote yeah sorry when I said “you” I wasn’t directly referring to you, but as if I were talking to someone else. my bad

[@xtote]

@@aapex5459 No worries 😀

[@dupajasiu920]

I just want to say, that this video is pure gold, given away to public for free.

[@kevinesco5221]

you saved me from surgery 2 years ago, i put 20k in to useles phisi scamm doctors and those trash...you 3 min daily exercise helped me. i forgot whats back pain. everytime some1 around me suffers with the same issue am simply sending them to your channel. I can thank you enough . God bless in everything or whatever you do in this life

[@DIRTBlKE]

i swear at this point if you do the amount of things jeff says to do everyday because they’re “essential” you’d be in the gym 5 hours a day before you even start your workout for the day

[@wildtrickster4135]

not tryna argue, but the point these "essentials" are do these things if you wanna achieve a certain thing, like in this video, do these till you get a strong lower back.

[@fatimahussein552]

? This comment doesn't make sense. Short, effective workouts and more recovery time is literally all he preaches about. Sure he gives a lot of information, but in practice they dont take much time. Some exercises people are already doing & he is just helping them improve form and posture to get better results.

[@Handeee805]

This is why these exercises are part of the main exercises; you should train like an athlete to take care of your body

[@yoursilly2106]

Some people just dont have time for 1 hour of gym time, recovery, stretches. Then there are athletes who get paid to do this for 6 hours a day

[@fatimahussein552]

@@yoursilly2106 If you dont have time for 1hr (which is 4% of your day btw) then you really dont care about yourself. You are a priority and so is your health. Schedule that in to your day and dont be late for it the same way you wouldnt be late to your boss. You deserve to make time for yourself, if you ask for 1 hr, half of that, or 3hrs, take it and make the most out of it. This is your time and no one should take it away from you, not even you.

[@brandondabbs2593]

Mr. Cavalier, I'm deployed in Afghanistan and the guys told me I'm crazy and that dead lifting is the only way to work the lower back. I've always done these exercises. Thank you for the affirmation.

[@iloveeatingglue]

Brandon Dabbs Thank you for your service!

[@yourdeath7820]

@Rogue what if I don't have equipment?

[@a_real_assnigga9672]

Politics & Post Metal oh hey guess what. No one cares jack ass.

[@peaj4812]

@@Corpses2Dinner What an entitled post, whether or not you believe in what they are doing does not make you right to criticize military personal. People who literally risk their lives to potentially save others.

[@metalforever12085]

@@Corpses2Dinner if you had any brain, you would know that the U.S. Armed Forces are made up purely of volunteers. Best stick to the mediocre metal, pal.

[@nicwbminer]

As a guy with a lumbarization, these exercises are just what I need! I can't handle much lumbar compression, since its extra painful and tends to put my spine out of alignment quick, not to mention my nerves getting pinched if I strain my lower back too much. I couldn't for the life of my find a whole lot of lower back exercises without lumbar compression, all I could find online was deadlift variations and good mornings. But this video is like pure gold for me! Finally found a way to strengthen my lower back without hurting my lumbar spine in the process. Thank you Jeff!

[@minigrok]

hey Nich, I have L5-S1 lumbarization also and currently struggling with pinched nerves for the past 10 months. I can't find anything to decompress and go back to a normal life. Could we please get in touch privately to ask you a few questions?

[@nicwbminer]

@@minigrok Sounds good to me! Send me a PM

[@peterbaker9673]

I have been doing this exercise for over a week and my back feels a lot better thank you

[@EQU143]

If I'd start doing every exercise he listed as "do this daily", I'd have to quit my job.

[@MarieChang392]

lolllll

[@samblack5313]

Haha. 100%

[@indcreations2968]

Your job is killing your gains,just quit it and do your face pulls everyday.

[@alvin3647]

Get a job at the gym

[@kevinbunn7915]

Seriously. I doubt his paid programs include everything to do daily every day, it would be impossible. You just have to pick and choose what's important for you. But he's awesome, I'd never say anything bad about him.

[@zaviercadorin6244]

Wish this guy was my coach. Would be a dream come true.

[@Serv.Mqikwa]

He can be; just buy one of his programs.

[@delmariecharlene9671]

Totally agree

[@Torzona]

He basically is. Has bunch of videos on here for free 🤷🏽‍♂️

[@alexanderanghel7946]

He would make a mess in your pants.

[@rudy_6776]

@@alexanderanghel7946 wut🤣

[@mmapinkall]

This works. Omg. 1½yrs walking stooped and in 2 weeks of watching this I am upright again. I think you shared some juju here cos German doctors were totally stumped and couldn't help me in that whole time 🥰😁 Thank you from the heart. I have my life back.

[@jjrambo8785]

Impeccable information Jeff once again merry Christmas and happy New year pal!!!!

[@stevesabol2948]

Deadlifts for low back? Really

[@jjrambo8785]

@@stevesabol2948 makes perfect sense to me Steve IV trained for 20 years and can definitely tell you what he's saying will certainly make you core but most importantly the base of your back stronger ,go easy bro !

[@fergis3122]

Jeff is a magician. He always finds a way to fix problems.

[@christianschroer1999]

Thats how a men is.

[@elrey8876]

@Pierre Alarie There's Athlean X videos on that

[@elrey8876]

I firmly believe that Jeff alone diagnosed a long-term problem I have had with my lower back going out, and occasional sciatic pain - when he said it could be connected to a lack of glute development. Doing Angels of Death and various glute exercises have left me pain-free for some time now, after 6 months of trying and failing with chiros, physio, inversion table and stretches of all kinds.

[@DavidsonLoops]

@@elrey8876 yeah i have a similar story and it seems amazing that these professionals would sooner diagnose problems that require surgery before drawing attention to information that Jeff does on a frequent basis - Jeff is actually a solution to the world's biggest lifestyle scandal, that almost everything comes down to muscle imbalance and nutrition.

[@CaptainManic2010]

I fluffing love you guys at Athlean X. I learn so much from you Jeff. This is about the 8th time I've watched this video. Call me a slow learner...But I prefer to call it nuanced education...when you keep learning a new perspective from the same material as your journey takes you on more experience. You're awesome mate.

[@kashyapraval5431]

infatuation

[@amarhenriquez479]

In my case I had a weak lower back, even injured at some point, I had to take therapy, but after I incorporated bent over rows with dumbbells 2x a week 4 sets, I for the 1st time started feel muscles in my lower back, and all because u Jeff said that "you should make your core strong" I don't remember what exercise, what video, but after I heard that from you instead of running away from bent over rows to protect my back, I incorporated them and now I have a strong low back.

[@squashed334]

i legit have lower back pain, boom this video shows up

[@710dantheman]

Hulak Filip SAME

[@tocoga1]

Same bro

[@thedub2397]

Haha same here

[@bossman5118]

Same but I realised my lower back is super weak

[@aadiskywalker]

Me too!

[@pleasebringmeback]

i feel my back getting stronger, just by watching this..

[@simsstar1909]

Osmosis

[@bippablack5506]

😃😃😃

[@Nihilius87]

lol

[@deansmith4752]

I have been trying to find exercises which would alleviate the pain and stiffness i have every morning or by sitting too long (and I work a computer most of the day ). NO ONE has been able to provide relief until I stumbled upon this channel. I had had massages , acupuncture,, rest and various instructions from doctors ( from many different countries) which were all futile. The explanations I have received from this channel and demonstrations on other videos have given me INSTANT relief. Finally I have received the name of my condition - spinal stenosis and I can build on this to strengthen may torso and eliminate the pain Your videos are greatly appreciated

[@malachiteone]

"You've been throwing away the opportunity to concentrically shorten your lumbar perispinals!" It's dialog like this that gets nerds to exercise.

[@SakuraWulf]

It's been a year... but it's never too late to learn! Paraspinals... not perispinals.

[@Chid098]

That deadlift correction (hip hinge) was what I’ve been looking for over the past 2 years, been skipping deadlifts cuz I was doing it wrong and in pain. Thanks for straightening that out Jeff

[@mpps1990]

As an EMT I sit a lot waiting on calls and my back has suffered due to this. some of this I can do while waiting on a call. Thank you!

[@hamzabatroukh6821]

*Summary:* Alot of people miss concentrically focused lower back work, which is taking the muscle through the full ROM. Deadlifts work the lower back, yes but it's an isometric hold of the spine with very small concentric. *Exercise for lower back:* *Kettlebell swings* (3:00) these are almost the same as deadlifts, as in there isn't much concentric. The lower back is really only stabilizing, BUT you can use more volume on this which tradeoff. *Hyperextensions* are good because you get a good stretch. When doing hyperextensions NEVER extend your low back alot like at 6:00. Just go to neutral. *Bridging* Like the position at 7:30, you get flexion and extension with help from the glutes. Just do a set or 2 to keep awakening the muscles. *Supermans* like the position at 8:10, do a couple sets. *What you shouldn't do:* Most bodies cant do the *goodmorning* properly. When your in the position, the distance between the bar and your hips puts a huge stress on the lower back. To do this properly, you need enormous hamstring flexibility.

[@CedEx123]

I know that the video is quite old but you might still see that comment answer my question. At 6:10 he starts talking and says something about shortening the muscles in your lower back. Why would you want to shorten them ? If anything you would want to stretch them or am I wrong ?

[@hamzabatroukh6821]

Ce8ric _03 yes he says shortening them and stretching them through the full ROM

[@abcdefg-oq1tc]

Should the lower back stay straight or should it round a little bit with hyperextensions? Thank you in advance

[@hamzabatroukh6821]

abc defg on the bottom of the hyperextending yes it’s going to be curved but when you are moving up out of the flexed position where your head is towards the floor, your back must be straight

[@abcdefg-oq1tc]

@@hamzabatroukh6821 Thank you sir!

[@Jurrachamp]

I have been a sub for almost 5 years and I must say I really do appreciate all the hard work and valuable information you pour into your content Jeff. Cheer to another awesome video.

[@alexsm3882]

Being a dom is easier on the back I suppose

[@awenenaj]

I realized I have to do something with my lower back at 37. Almost every move I make is accompanied by lower back pain, as if it was to break. Your videos give me hope and motivation to change it. Thank you so much, please keep up the great work!

[@shuji558]

how's the progress? feeling better?

[@lecobra418]

@@shuji558 He probably just forgot his good resolutions as soon as he closed the tab.

[@Timmeh59]

How are you now ? At 38

[@figalcien9866]

I think he Pepsi lol

[@augustingarnier4625]

That was outstanding, Jeff! I am a 59-year old martial arts instructor (teaching for 46-years. Doing the math that means that I have been teaching since 7th grade having started my training in 3rd grade) who started watching your programs 2-months ago. At 5' 10" and 158-lbs I am in better shape than the majority of my peers. However, I have an obligation to my discipline to stay in shape. This particular lesson on lower back strength could be paired with another on the importance of core strength. I would love to see what you have in mind on the subject. Again, you always put in solid work, follow the science, and I applaud your discipline.

[@silverseeker1151]

I have had back pain in the past and on Sunday I was doing Kettlebell Clean and presses with 44lb kettlebells, about 28lbs more than I was used to......aaaannndddd I hurt my lower back, didn't finish my exercises..... wasn't bad right away but I knew it would get worse. I did the Reverse Hypers and then went home. I decided to take Monday off because the pain and stiffness was just getting worse, even with reverse hypers and stretching wasn't helping. Because things were getting worse so I decided to watch this video. I went to the Gym even though I was hurting and did the 1st 4 exercises in the video. I did come home hurting but I could tell that my back was feeling better overall. Today I was a little bit less stiff and after stretching felt like movement wasn't as bad. I again went back to the gym and did my Abs, I was worried that that was going to hurt my back but it didn't. Went into the 1st 4 exercises again but added weight to hyper row. I just got home and I am still a little bit stiff but my overall mobility has drastically improved. If you are suffering from lower back pain, trying these exercises outlined in this AthleanX video might help you or a family member.

[@enkidu001]

i have no idea if this will work for me or not, but i love this guys attitude. Thumbsup, human! Another human says THANKS.

[@nojokej]

Been learning, applying, and watching for 5 or more years. Still helpful. Still impressed. Incredibly thankful for you and your team.

[@asianinja360]

Jeff, could you please do a video on muscle imbalances? Particularly in the lower back. I have scoliosis and have been trying to find excersises/stretches to fix the muscle imbalance in my back for years. One side is freakishly huge while the other side looks like its missing any muscle at all. I fear that if I don't start fixing it now, I may develop further back problems as I age. I hope you see this. There are little to no resources on scoliosis exercises. As a nursing student, the only one I trust is you because you have the science to back it up.

[@freeq1829]

I have scoliosis and a similar issue, but the muscle for me is bigger in the upper right back instead of left.. it looks pretty bad imo

[@kimi61]

asianinja360 i think all the exercise in this video is already good enough.

[@asianinja360]

@@kimi61 In the case of scoliosis, normal back excersises only strengthen the strong side of the back. The weak side gets little to no muscle activation

[@kimi61]

asianinja360 Oh,sorry for what i said. i didn’t know that lower back are like that. i thought that the exercise that Jeff listed in this video able to balance the imbalance muscle because it involve both side of the lower back. Thanks for the knowledge tho. Appreciate it brother

[@theGUYwhoSAYShi162]

What caused your scoliosis? Just wondering

[@garyfarrell3751]

Mr. Cavalier I recently began watching your videos. Specifically when you target the lower back. I have been diagnosed with three herniated discs. I do an entire body exercise regiment at a gym and back warm ups in the morning at home. I am incorporating what I am learning from you. I offer my sincere gratitude to you for the visual, detailed information given. I will continue to watch and learn. Thank you.

[@redrooster721]

U guys are owsum Started feeling better even just did for two minutes tried all other excersize didn’t work was in the pain since three months u guys deserve big applauses

[@Arkhs]

I love how your "non training days" workouts are basically the average non gym goers full effort filled workouts xD

[@simsstar1909]

This is the shirt .. your workout is my warmup

[@bjornbonthuys5217]

8:10 just tried this one now, followed your instructions and did 50 and I can feel it all the way just below my shoulder blades down my whole back. It freaking works. Don’t have the all the equipment but a plan is still better than nothing and this is gonna help me like a *bomb* 👍

[@jaykayy4268]

How is it now

[@snakex555]

​@@jaykayy4268you should give it a shot, these and the one before it are very good

[@-PtRk]

I've been training since middle school , taken many years off now due to health and injuries . Primarily low back issues herniated and bulging disc's stenosis and sciatic pain. Started following you very recently paying close attention to anything with lower back help. Everything you have shown has helped me make strides to having less pain and get back into training again which was always my first love . So I'd like to thank you for all your invaluable help which is allowing me to slowly get back into the gym and not be in crippling pain the next day . THANK YOU!!!

[@tjbohmier46]

Wow, excellent tips! Im no stranger to a gym, never have been. I had a S1, L5 & L4 fusion @3yrs ago, I suffered a work related injury that fractured 2 vertebrae, herniated one disc ruptured another. Today, at 57yrs young, I'm very cautious about overloading my lower back working out with weights again. I feel I need to do something more to get my core strength back, and these tips have been insightful. Thank you.

[@dbates46]

It’s like he posts the precise video I need to see when I need it. Remarkable.

[@mikeeck808]

Jeff, Thank YOU! Sincerely, Everyone

[@Ven-zg3fj]

Ive been performing the extensions with the added dumbbell rows for about 2 years now, and they have been essential in recovering from a LB injury and strengthening my back overall. Thank you for this one.

[@yagzyalcntas553]

do you round your back as you go down or keep your spine straight?

[@luciusandrellius9817]

I've paid thousands to a physical therapist for information that wasn't half as good as what Jeff teaches on KZbin. This guy has literally given away billions of dollars worth of quality information collectively to everyone who watches his videos. Very few people have made such a positive impact in the world. You know he knows what he's talking about too when he's walking around with like 5% body fat at over age 40.

[@Datdudetd46]

Jeff doesn’t have lower back pain, Lower back pain has Jeff

[@zaeemrashid7952]

hahaha nice one

[@lupealeman]

Funny!

[@fireman2182]

*lower back pain afraid of jeff

[@jose280714]

HAHAHA.

[@MoeKhan]

Hi Jeff. Moe here from South Africa. Been following your channel for a while now and your content is just incredible. Thank you so much, you have had a huge impact on my life 👌🏽

[@rsthecarguy]

I try to come up with questions during your videos, but you literally cover everything! I’m so grateful for all you do’ in just 3 months I’ve completely transformed myself with your help

[@BigstickNick]

I thought it was over when he put the 45lbs plate down. Then he picked up the dumbbells and added a row. Holy shit

[@pavXX]

This would be great to add to the the "6 pack promise" routine. Or even a new daily core workout program.

[@chatwithaninja]

Actually, I already did the superman in the mornings (chiropractors advise) and then added the 6 pack promise to that. ha! So yes, it works really well in that premise, especially when you start to get your abs really tired towards the end of the set: abs-abs-abs-abs-lowerback-abs-abs. I do 3x 10 second holds with 10 second rests.

[@jisookim6904]

I always do the supermans or hyperextension combined with my ab routine. There is an ab exercise where you need your lower back as well. You lie down on a mat with your hands holding onto something on both sides of your head and you lift your legs (abs) then your lower back and push the legs straight into to the air. You then proceed to slowly lower your entire lower body back to the mat, while keeping it straight. To make it easier you can use your arms and hands by taking pressure of your abs. It's a really difficult exercise that takes practise to do properly but it really helps you train your entire body and it's not as boring as most ab exercises.

[@Vladimirsgrig]

No other fitness channels needed. Athlean-X gives you the best advice in every video. Thank you Jeff.

[@bostonstrongpatriots8881]

Jeff is awesome, but I would check out some John Meadows also

[@Vladimirsgrig]

BostonStrongPatriots totally agree, Mountaindog1 channel is great!

[@andythousand345]

I’ve been doing glute bridges and my back doesn’t hurt at all anymore. Thank you Jeff.

[@hardtimes4521]

I have been watching your videos for 8 years, and every single video still give me more knowledge. Thank you so much.

[@KiLLaBushWooKiE]

great tips , especially most of us have weak lower backs , its the number one pain area.

[@teodoraturcu4945]

“It will light you up like a Christmas tree” 🤣

[@solgelflux2792]

bars

[@TheFaregas]

That line reminded me of 'The fault in our stars'. I don't think he meant you'll get cancer tho lol

[@danqodusk8140]

Who is thankful to have the great Jeff Cavaliere? The best damn health, fitness, strength and nutrition trainer on KZbin!

[@spunkhead]

this man is really dedicated.....he did this whole video with taking a breath.....

[@bilalkirmani7311]

Urghhh. Every video I saw of atleanx, i found so useful that I decided to do in gym tomorrow. They are collectively more than 200 exercises i have to do now lol 😂 keep up the great work, jeff!

[@sanjaymadhavan1893]

Got up in the morning thinking how to reduce back pain and this pops up

[@dennisf5774]

Sanjay Madhavan same 😂

[@RepentAndTrustInJesus]

God’s plan

[@ohtebowah]

Try reverse hyperextensions

[@sanjaymadhavan1893]

@Emrah Yalpur Thanks. Found it helpful;)

[@Antibaka]

scary huh? google knows every move you make, every feeling you feel

[@rhauling4993]

Bruh I watched ur video on how to get rid of lower back pain immediately, it worked wonders. I been suffering a lot a long time. Wish I could thank you in person. Cheers.

[@supadevisundarasamy5211]

I feel blessed to have someone like u out there , who just solves my health issues !!! Great!!

[@Gratitude1214]

You're brilliant. Seriously. You know your stuff. Thank you.

[@Homelander6341]

@Pierre Alarie 😂

[@SubnetMaskedMan]

Call me

[@letom.359]

It will light you up, like a xmas tree...!!! 👏👏👏

[@Allah272-6]

The reason I love these videos is because, not only these are the most scientific but also there are exercises which can be done at home without any equipment

[@Nergal_Slayer]

I've been struggling with low back pain for 2-3 years now, but with every set it feels stronger! Seriously, who needs a doctor, when you can have Jeff💪💪💪💪💪💪

[@FUDamentals101]

I swear Jeff has to stay healthy just to not get injured when he show us the wrong way to do an exercises. Thanks for content again!

[@przemyslawszymczak8180]

I have to say that those gyms in USA are AWESOME!!! I have never seen such a machines and pull up bars enough high fitted for me (I am 6ft 4 inch ) that I dont have to bend my legs.

[@sergya4538]

As a person who has periodic problems with terrible back pain all my life, I would advice to add before last exersize selfstretching as obligatory preaction. It helps a lot in stand position and in horisontal as well. Just move legs and arms alongside away from body center - and after start this exercise

[@danielhiggins8798]

I have 2 bulging lumbar discs. For years people told me to avoid back extensions. When I finally decided to ignore their advise, I couldn’t believe how fast I got relief. When I do the extensions every day, I’m 100% pain free. I bought a simple bench for times I can’t get to the gym. There’s a reason back extensions were part of the original 5BX routine. They keep you upright and healthy

[@gumps1986]

Was shoveling snow last night, and said to myself, “I am so damn tired of my low back muscles hurting.” Boom, this video pops up today.

[@edkay3178]

MORE LOWER BACK STUFF PLS

[@edkay3178]

such as relieving or fixing lower back pain ):

[@andrew-bk1vj]

just dont be a gaylord, then u will be fine :))

[@johnoswaldalegado4519]

Lower back was killin me after a sesh of deadliftin. These tips had me up n runnin again in no time. This guy is the GOAT. A million thanks jeff

[@craigpearce-rnliblackpool8251]

I don’t you realise how important your channel is, there’s so many other guys giving out such bad advice - I turn to you for every session I do 👏👏👏

[@btwichele]

Great videos man. I''ve tried one of your chest workouts and one of your shoulder workouts and both have hit my muscle fibers in a way I haven't experienced before. I can feel the entire muscle being sore which makes me realize how wrong I was working out before. Keep up the good work!

[@bbarr4377]

Hey Jeff! I just found your channel - and let me tell you, I’m super pumped! What you talk about in this video is super important. The trainers I have worked with always focus on core ~ and not enough on glutes and therefore I have injured myself multiple times in the gym. I’m following you and looking forward to strengthening my back with your advice and expertise!! Thank you! 🙏🏻💪🏻

[@Brndndutton]

Solid advice. Can't wait to put these to use. Suffering from serious sciatic nerve pain and spasms of the left side. Ugh.

[@DC-ef8op]

I am a non athlete bad back female. I watch your videos all of the time. I guess I can do the bridge and other one? I like that you seem to do some videos for all walks of life. God I wish I was healthy like you guys. I hate sciatica,Piriformis and bad back.

[@justinmartinez5485]

I needed this so much Jeff, I've had back pain all my life working construction & carpentry, I'm gonna implement this back training for sure!!

[@13lackout94]

Justin Martinez how’d the training go

[@sexytyper88]

DUDE - your videos make me happy - the info is amazing and so thorough. SO APPRECIATIVE. Sincerely, Marie

[@mohamedyossef8146]

Cavalier. You are one of the few people on the internet who really know what they are talking about

[@transcendenttv]

I just had to swipe down here and comment that that this channel is AWESOME Jeff. You’re doing people a real service. Love the professionalism and commitment to science and high quality info.

[@MrPookiexL3oi]

Thank you Jeff. Been dealing with sciatica lower back pain for a year but getting better. The different workouts are helping build back up my lower back strength and glutes. The tips and how to videos are helping me. 👍🏼

[@achilles704]

Somebody get this man a Nobel Prize!

[@CR-nv7vj]

Awesome advice. Many people don't simplify the simple exercises enough. Jeff does it.

[@sostenezmartinez4952]

ITS WHAT YOU NEED .YOU HAVEN'T DONE ENOUGH OF THIS !!

[@calbassas87]

“Gonna light you up like a Christmas tree”. Lmao this dude.

[@JamiePaulSmithTV]

Made me LOL too

[@devanshmehra4436]

Hahaha lol...

[@JG-yd1ys]

He farted to

[@Feyy-U]

''It will light you up, like a Christmas tree'' I love you Jeff :)

[@sunlight1172]

oh God so many questions!!!! I remember being told if you dont have questions and focus you didnt get what you heard, you didnt learn and you dont wanna do it. Now having all these questions and watching the video 5th time to get my answers, trynna write down and make a conclusion out of this makes me have faith of me wanting to learn like i found my study passion finally.

[@Sam-Alexander]

Seen a lot of videos disgarding hyperextension but its the only one that gives me any relief so i carry on to do it. Im Happy to see this is given merit here. Well done!

[@bsap8828]

“You haven’t done enough of this” I felt that

[@coffeebupper834]

Can you do a whole video explaining hip hinge? I don't understand it completely. I think that would help tons.

[@bunny2chandu]

Venture Capitalist Venusaur there are other videos where they explain with 100% accuracy

[@HawkFire9889]

Honestly I don’t wanna be that guy but your advice has helped me so much, I got more muscle mass in 2 weeks then I did in 4 YEARS!! I didn’t expect such progress so quickly since I got depressed around the summer and lost all my progress, thank you man ✊🏻

[@albino_panda1363]

Jeff, you (and Jesse) are two of the biggest gifts the internet has bestowed upon the world. I appreciate the helpful, direct, and awesome advice you share.