Best Stretches for Low Back Pain

Рет қаралды 12,382

Low Back Ability

Күн бұрын

Пікірлер: 42

@petaluma0 Ай бұрын

This guy is changing my life

@DanijelD-l9f 28 күн бұрын

My back is better and you are the reason! Thank you...

@mr.goodhuman847 Жыл бұрын

Hi Brendan, In 2020, I herniated my L4-L5 disc with a mere sneeze. During diagnosis, my doctor told me that my L3-L4 disc is also protruding and may cause another such incident in future. In March 2023, history repeated itself and this time it was my L3-L4 disc. I am 31 now. I used to play football and cricket in my school and college, but after I started working, I couldn’t find time to play again. I want to restart my journey on field. But don’t know how and moreover I don’t have the confidence in me. My family is always concerned about my back, which sometimes makes me kind of irritated. 2 months back, I came across your KZbin channel and start watching your videos and following our tips and exercises. Currently, I am doing all the exercises you have mentioned. I start with 2 minutes Couch Stretch, followed by 10-15 Split Squats on my bed corner because I am not sure if I will be able to do it properly with both feet on the ground. Next, I try to do 10 reverse Nordics, but I am only able to reach an angle of 45-50 degrees and then I come back because I am not sure if I will be able to touch my back to the floor and if I do, would I be able to come back up. Then I try few forward bending calf stretches and 2 leg elephant walks. Then 90 degrees box with 10 reps for each variation and then 3 pigeon stretches on bed corner each side. Standing QL-20 reps, 10 butterfly and pancake hold for few seconds. But recently in few of your videos you have been talking a lot about 3 trap raises, back extension holds etc. This is confusing me if I am on a right track or not. I prefer doing my exercises at home. I have a pull up bar and dumbbells at my place. Can you please answer some basic questions in your next video- 1. Do I need to do these Back Mobility exercises regularly or I need to do them on alternate days? 2. Can you talk about the proper form and points to remember, and reps count and sets for the exercises I have stated above? 3. Can you discuss the workout at home variations of these exercises so that I go to gym for the next stages? 4. If I must do these exercises on alternate days then can I do pushups, pullups and biceps curls in other days so that I can train my other body parts without affecting my back and disturbing my back routine? 5. Now you what I am doing currently, do you think this is the right approach or should I have started with the Trap 3 raises and Back holds and back extensions in the back extension machine at the gym? Would really appreciate you answering these questions. Cheers Mate.

@stevelawrence7708 8 күн бұрын

Simply Outstanding !! Thanks for providing more expertise and direction in 14:11 than all of the previous practitioners I have paid over the last 3 years. And most of all for give me hope after a month of non stop 24/7 pain, Thank you ! No need to shorten videos when you provide valuable information the whole time. Avoid the dragons...

@taiiiz3969 Жыл бұрын

I really don't think you should focus on the 5 minute thing that much, this information is valuable. As long as you don't get attacked by lizards, take as long as you need to explain a topic with full context. The part about stretching too hard too intensely too often actually making you tighter because stretching is a form of hypertrophy really opened my eyes regarding mistakes I've been making about my stretching

@AkshayShiv-vo9xw Жыл бұрын

Completely agree with this.. the length doesn't matter if the content is as valuable as this ♥️

@ronaldveiga4247 Жыл бұрын

This guy is a G

@JuvrajvinderSinghSumal Жыл бұрын

I was wondering if you can do a video on postural correction, like the 3 trap raise and a tutorial on other workouts that also help?

@bsamuelss 7 ай бұрын

You’re a lifesaver dude

@lindathompson2897 Жыл бұрын

Great information to get on a healing building journey for your body. I am trying to implement these building holds, moves, stretches and exercises. Hardest part is finding where you need to start with these holds, moves, stretches and exercises and then working slowly within those parameters without overdoing them and causing more pain. Work in progress, when you are used to pushing yourself it is difficult to find the range of what you can do and not cause more pain the next day.

@danieloxalaryd4741 5 ай бұрын

Amazing information mate! Delivered in a great way, thanks for your work brother! ☝️🔥

@lowbackability 5 ай бұрын

appreciate you!

@blissmama3134 2 ай бұрын

the stretching sequences: can you PLEASE do a video where you add the extra tips, the one i heard about 90/90 lifting leg to get that hip muscle to fire (?) right before doing pigeon was brilliant. I’ve had such a hard time with pigeon! Also what you just said about NOT letting the spine separate during hangs, need to know! This was one mistake that landed me out of commission for 9 months again. There must be tips like this for each exercise? ❤

@blissmama3134 2 ай бұрын

I love your info ❤❤❤ just one confusion for me- I’ve been told (and been trying to say this without the science knowledge just intuition and experience) that you cannot work out a muscle that is seized up already. (Not sure the technical term). My challenge has been that I can’t afford or get enough massage or release to just get to a starting place where the muscle is unknotted enough to work out on ?

@XxstskxX 6 ай бұрын

Thank you for what you are doing

@TFlowin155 Жыл бұрын

Where can I find your program?

@andremartinbike Жыл бұрын

Great info!! Keep it coming 👍

@Christianalejandro3.0 11 ай бұрын

11:14 Thanks for putting ur work up for the public. Definitely great gems here. 32, never really emphasized the importance of taking things slow & particularly the importance of the hips (core in general). Tweaked my low back a few days and will adopt these exercises & lower the weight on my current workouts. 2 sets, 8 reps (low weight 2 body weight) Split Squat Seated Good Mornings Back Extention Pull Overs Hangs Gonna try this out & will check back in a few weeks ! Again, thanks for the knowledge brotheah 🙏🏼🙏🏼🙏🏼

@Spopo9002 3 ай бұрын

how are you doing now bro ?

@Christianalejandro3.0 3 ай бұрын

@@Spopo9002 Im back to normal i feel. Took some time and followed through and my body is actually strong, flexible and more resilient. Thr important of going slow is vital to then work your way up.

@Spopo9002 3 ай бұрын

@@Christianalejandro3.0 how much time took you bro, and your symptoms was including sciatica too ??

@Christianalejandro3.0 3 ай бұрын

@Spopo9002 i cant say per say i had that, my back was tweaked but never felt sharp pains throughout my leg ; which is the symptoms correct? I started to notice results after the 5th or 6th week. I was increasing gradually throughout the weeks by either (2.5lb, 5lb or 10lb, depending how my body was feeling).

@Spopo9002 3 ай бұрын

@@Christianalejandro3.0 thanks for the reply bro, appreciate it

@yesitstkm Жыл бұрын

The building ingredients to pain. Never heard that before and it really resonated with me. I enjoy how you break down the topics.

@npp4026 11 ай бұрын

The idea of building strength to allow for flexibility only made sense after I tried this. Post workout often I’m less stiff in the back and have far more range of motion or flexibility

@naturalbuildingfitness8620 Жыл бұрын

Sir I'm suffering from lower back pain from past 3 years i done every lower back exercises that are essential for the issue every doctor say you are there is nothing in your back you are good but my pain is still there i feel stifness on the right side of my lower back and specially in the tail bone and every time i move my its creat a sound what can i do kindly make a video on it i do all the things like extensions bridges sql planks and lots more

@yacha6347 Жыл бұрын

I used to suffer teh same. I had disc bulge in my lumbar and sacrum also. If it helps, working on developing core muscle strength and glutes helped a lot

@naturalbuildingfitness8620 Жыл бұрын

@yacha6347 I done all of these strengthen exercises, but it gives some relaxation but not completely recovered

@jerecai2059 11 ай бұрын

@@naturalbuildingfitness8620 debes realizarlo minimo 6 meses, y seguir construyendo fuerza el resto de tu vida, nunca parar.

@billymills4238 Жыл бұрын

if we have low back/hip tightness, should we slowly progress 1 thing at a time like the hip flexor progression and master that and not include back extension reps in the same session, or put it one separate days or only seek to master 1 at a time?, for my back i think it’s been too much yanking on that low back in both directions and the back can feel terrible sometimes. thoughts? of an effective route? great video dude, gods work 🙏🐐🔥