I Wasted Years Following YouTube Advice For Back Pain - Then I Learned This.

[@1u8taheb6]

3:21 Epiphany about spine being stuck in extension and hips being twisted 5:12 How to improve shoulder protraction and rear rib cage expansion (to relax the extended spine) 7:40 How to improve forward hip internal rotation (to create more space in the hip joint) 9:55 How to train obliques and inner thigh adductors (to keep spine and hips properly aligned) Thanks for sharing Conor 👍

[@iburiati4650]

thanks for explanation bruh

[@1u8taheb6]

@@iburiati4650 no worries bro, it helps me too as I may come back in the future to rewatch and this is like annotations for myself lol

[@kristenm9696]

You are the absolute real deal. Pay attention folks. Where you're putting your feet sets you up for everything. Thank you Conor for educating and revolutionizing PT .

[@FinneousPJ1]

Don't worry about things you can't control makes a lot of sense. However, this is a thing you can control.

[@firassaid4628]

I really relate to your story. I’ve been dealing with shoulder pain for a while and also noticed some unevenness in my body along with overpronated feet that lasted a year. Several physical therapists told me to quit lifting and just live with it because it was ‘something I couldn’t control.’ But after I found your channel, along with Zac Cupples and PT Growth Academy, I started learning about biomechanics, and within a month, I was able to fix myself. Now, I’m looking forward to helping others who are in the same situation. Thank you for sharing your knowledge-it’s been life-changing!

[@exphys6513]

Great story Conor, thanks for thinking for yourself. Doctors give those type of answers as well.

[@connorbee9679]

I found your content after almost a full herniation. These exercises, including the exercises in the "Unf*ck Your Piriformis" has immensely helped. Sending best wishes to anyone finding this video on bed rest, as I did lmao

[@pradeepmathews4784]

Thanks Conor for always putting out quality!! We appreciate it.

[@xavier32421]

Got injured trying to impress a gal at the gym. I’m glad Connor was honest on why he got hurt.

[@irishmick4393]

Excellent video Conor.. brilliant information. Much appreciated. Thank you.

[@asalu0000]

Thank you for all of this incredible content. I fractured my l4/l5 squatting, I know this pain you speak of 😬

[@SeanC_BKK]

@conorharris Ok, I'm a retired Medic Specialist 54 y/o. I have always and still do, exercise 5+ days a week since forever. I dislocated my L-hip in a motorcycle accident in my 20's and broke my back during a rescue around age 40. That L-hip never got properly rehabbed. I just got myself back on my feet asap and kept going. This resulted in a very bad L-AIC and shortened psoas...which I didn't know about until I saw your explanation about it. That was early this year and I started doing the exercises to activate my L-glute, lengthen my psoas, and increase my hip ROM. I just wanted to thank you because I was at a loss. Not from lack of effort or willingness to do whatever it took, but because of knowledge and experience that I didn't own. You gave that to me from a quality video explanation and it has helped me tremendously. I was in so much pain that I took ibuprofen too much and sustained an ibuprofen injury to my stomach. I'm healing there now too, and about 60% increase in ROM and my stomach is just about healed. Thanks brother! 🍻🍻

[@themotivationalgolfer]

Herniated my L4 and L5, took 4 surgeries to repair it. I was skeptical of your content at first. However, since I've added a few of your exercises I'm seeing pretty crazy results. Appreciate what you do brother!

[@Vibestr]

This is crazy b/c the scenario you described is what happened to me (minus the disc herniation). For me, it happened during bb squats and it was much more gradual. It started b/c i kept my back slightly hyperextended during the moveement. I was afraid rounding my back would injure it so i overcompensated by doing the opposite. I noticed back soreness after a few sessions but i ignored the back pain thinking it was just sore from a workout until one day i get up out of bed and was gingerly walking to the bathroom. I have been spent 100's of dollars on exercise programs where i've learned to stack my back, to breath, to move my hips properly (which have been helpful), but i never really understood what's going on until one day i noticed that my right hip shifts back and my left a bit forward (which is what you describe to the T in this video). My pain primary occurs on the left QL. I want to enroll in one of Conor's programs but i'm not sure which one i should. I'm open to suggestions.

[@IvanIvanov-rl1gx]

Hi Conor, thank you so much for sharing this content! Fantastic job-this was incredibly helpful for me and I’m sure it will benefit many others as well. I’d love to see a video on posterior pelvic tilt and how to address it. Thanks again!

[@jonathanmcstay]

“Just happens sometimes” good job 👍 😢

[@kylechermak7092]

This is wild. I’m literally writing this have dealt with the same issue for basically my whole life and not knowing how to solve it. Well, my right side corkscrews, not my left, BUT STILL. Gonna come back in a couple days and report my news. Thank you for all you do. I’m hopeful! Edit: It works. My goodness, it WORKS. Edit 2; CONOR I COULD KISS YOU MAN THIS IS SOLVING AN ISSUE I HAVE HAD FOR A DECADE. Edit 3; I’ve been incorporating this into my regular routine for a while now. I did it every day morning and evening for the first couple of days until my pain subsided completely. Since then, I do one to two sets of each exercise before my lifting days and I’m slowly putting Humpty Dumpty back together because of it. Really cannot express enough to take your time and make sure you are doing it correctly. It’s a game changer if you’re patient with it.

[@markhedquist9597]

Please do report back. I'm working on my corkscrew body too. Been a lifetime of misery and pain that I have just dealt with. This channel is amazing.

[@LCLadjev]

Same y’all! Been multiple years myself. I can usually get out of pain, but that still leaves me to be in pain about 50% of the time. Curious, why does this happen to begin with? And do y’all have one foot that’s overly pronated as well?

[@Kathryngreyb]

These all really do work for back pain and stiffness. Thanks Conor for your help!

[@JB-fn7ky]

Conner, not at all dramatic, I dropped to the floor carrying a plate of food into the living room on a Friday night (post leg day), Remained there til Monday. That was 20 years ago. I am a disciple of the 80’s decade of “Muscle & Fitness”. So thankful for your championing wise counsel for today’s day and age. Take heed guys, please, I didn’t years ago and now suffer repercussions.

[@brittonblair7617]

Foundation Training by Eric Goodman, (Book, DVD’s, & Direct streaming from his website, some samples here on KZbin) explains very similar concepts and has dozens of work outs for prehab, rehab and general athletic enhancement purposes. Yes, this information is a bit like finding a needle in a haystack, but that’s why I mention Eric’s work, he’s been around for years and has trained not only world class athletes, but every day folks as well.

[@evelinewolz5074]

Thanks for this Video, in the Last month i felt that my pelvis ist Not in a correct Position. After your Video and doing your exercises i felt much better and some pain subsided🤝👌

[@Steve5277-e4o]

Deserves so many more views

[@felixicuss]

Thank you for sharing. For me, I have always had back pain and cramps for reasons Im not sure of. Its likely to be due to me being underweight and growing really quick. When I started to play organized sports at 12 is when I got into working out and pain management. I went to many doctors and physical therapists, but I didnt get more than painkillers, manual therapy and basic strength exercises, that are literally part of 20min workouts on youtube. So at first I was just using logic and testing things out. One thing that helped a lot was that my u16 basketball coach insisted that wed jump of our right leg for a left hand layup, because I then noticed how bad I was at using my right leg. I obviously went through all the "back straight, shoulders back" stuff aswell. At some point in like 2018/19 I found the r/posture subreddit, where someone recommended me a video of yours and I also remember talking to you on the reddit. I tried the stuff you were saying and it worked, so I guess here I am lol. One video that really got me was where you showed how one can touch the floor without bending their legs after just doing one simple exercisd for a few seconds. I guess Ill be using that one as kind of a "party trick" forever haha. And really a huge thank you for making these videos, I probably couldnt walk without them.

[@vladimirfraneta9972]

Thank you Conor! Always on point.

[@marklego4750]

You are a genius you saved my ass literally thanks Conor

[@johnnyvegas5681]

same sneakers,,,love them! great stuff as always

[@chaohao4252]

Hi, really appreciate your work, i have been following your content since i got my huge herniation last year, which making a great help on my recovery journey, thank you so much.

[@陶熙文]

Thank you so much! I fixed my back pain which I suffered for years within 10 minutes by watching your video. Gold content

[@salzkraut8176]

jeah sure.

[@ShopiaeUAE]

Really??? ​@@salzkraut8176

[@donnadoriand7324]

I bet that girl was impressed 😁

[@shawnogg8208]

Well, it had to be done….

[@morrisboris6877]

Seeing he was a personal trainer, she probably laughed and ran away. I wouldn't trust anyone who lifts more than his capability, let alone a personal trainer.

[@rnkim2564]

youre amazing. i hear things from you that i have never heard anywhere else❤ and you continually impress a girl without hurting your back 😂

[@dmacrolens]

Bussy simp!

[@littleboyimnida]

Haha same

[@LindzHoward]

Nice job, I wondered how you got hurt - glad to hear it's better!

[@miguelverduzco1539]

Happy beautiful day to everybody great video outstanding information

[@shubhigautam1111]

Hi Conor, I've been doing these exercises and it has really helped. You've talked about winged scapula, depressed ribcage on one side they do help with that but not with the pec muscles and rehabilitating shoulder much. Please address these too. Thank you so much for your work.

[@katipohl2431]

Übung Minute 6 und 8 ebenso wie 10.15 wird ausprobiert. Klingt genial. Dankeschön!

[@Chiroman527]

I have Dextroscoliosis at 25 degrees, Spinal Spondylosis , Facet Joint Syndrome, Degenerative disc disease( DDD), multiple sites of Spinal Stenosis mild to moderate throughout the spine. L2, L3 and L5-S1 disc bulges with Spondylioethesis at L5-S1 . I'm 73 YO, male, and sufferer for decades. The spinal issues Evolved over the years from living with a 1" shorter right leg after a Femur fracture in 1966 playing HS football. Left Unaddressed by the ortho doctor at the time, and my parents never thinking to query him, thet Leg Length Discrepancy has Wreaked Havoc over the decades - affecting the spine / Hips twisting and curving it. The issues affect the Central and Peripheral Nervous systems with Radiculapthy form the Cervical issues, Cervical instabilities affecting Tinnitus, TMJ, Sinuses, ear & eye pains, Occipital / Temporal pains, tension and headaches, Costcochondritis (affecting the chest and Rib cage) , even IBS and Bladder/Bowel isues and Incontinence. As one excellent Rheumatologist who tested me for RA and AS, told me: The SI Joints are Ground Zero for all Back Pains! The SI joints with inflammation and out of whack will traverese up the spine to the neck . She is sooooo right!! I like these videos as I consult the InterWeb for any advice that can help me address my issues . FWIW, been to 6 different Chiros, Acupuncture, many sessions of PT , pain management doctor for 12 years with very little help. I consulted 6 different spinal / neuro surgeons in 2018 -2019 - all of whom said....No Surgery , way too much arthritis. This video fails to mention that one must Hydrate - drink water - I never really did. The vertebrae Discs are 80% Water !!

[@yabro1374]

That first one made my right foot tingle like hell

[@williamedwards8815]

This information in this video is absolutely incredible and has helped me immensely. Ive gotten instant relief from these movements. Ive just done them and moved about and felt my hips release loads of tension. After the first couple of sets there was some popping and light cracking noises as all the tension started to release.

[@millenium6301]

Hi Conor, fellowphysical therapist here…would love to see a process were you show the pre-/ re-test for your initial assessments. I am sceptical as to how doing these exercises for 2 days will lead to long term success. Although i see how it could help in the short term, wouldn‘t one need to recreate and relearn these patterns in doing their regular strength exercises? I will try these myself and maybe get a couple of patients involved, but I‘ld love to hear your take on my questions above. Cheers from Germany

[@lisag18]

He has other videos where he shows this

[@kennethkapoor7756]

Conor, were you ever able to do that heavy deadlift again? If you wanted to could you after correcting the issues you had?

[@epwaffle]

Is there a good way to tell which side of the pelvis is too far forward?

[@csabaimate]

At 7:52 I suddenly thought Conor finally replicated himself.

[@williamchristos8197]

I appreciate your in depth explanation on cues it really helps with performing the exercises for someone who is new to connecting with their body. When performing the “abductor event” should you release the light tension each time to start position like a rep or try to hold the slight distance you get and continually go deeper with each breath?

[@Rick.Sanchez]

Thanks for knowledge to self help!

[@olgicaradisavljevic5008]

I dont understand which side to strech/work in exercise 2 and 3, I have pain and problems with my right lower back/glutes! Thanks!

[@noymichel]

Conor....what is your take on KneesOverToes and Low Back Ability. These are the KZbinrs that are saying that you need strength through flexion and and end range of motion.

[@alexmolyneux816]

excellent advice

[@Rurieodnek]

Reply to this!!

[@noymichel]

@@Rurieodnek I know!

[@Dallas-b8l]

They’ve personally helped me more than anyone else have. Connor is explaining what helped him, where every case is different for back pain/herniated discs.

[@vinnycostanzo7019]

Thank you!

[@McWhity]

hello, thanks for the Video. Can anyone tell me how the ball is called that they are using? Thanks alot

[@EddieDarnal]

Hey Conor, Is there any harm in performing these exercise on both side as opposed to just he effected side? I am asking since I am never able to self diagnose the problematic side.

[@victorhojgaard1769]

This makes sense since laying completely flat on the floor is the Only Way to live painfree

[@cristiancacciavillan6387]

Hi, I'm struggling with a bulging disk and I can't figure out something: Are your exercises aimed at creating more room between vertebrae? I want to get away from doctors who are outdated about spinal injuries and try fixing everything on my own with your advice plus the McKenzie technique.

[@tomaaso89]

Should the second and third exercise also be performed on the other side?

[@DaveScholz-k3i]

12:32 Hey Connor, thank you so much! You didn’t come back to what happens with your buttcheeks - mine seem to cramp. But on the front of my leg where the hip flexor is, is also cramping - does that mean my hipflexor is weak? Or my glutes doesn’t work? Thanks in advance!

[@lyngraysight]

I just did the exercises, and I felt incremental relief as I pulled back with the top hip, and I didn’t feel anything specific in my back but my hip feels opened up. Should I feel something in my back while I’m doing this? Thanks

[@HindSaad-t9v]

thank you🌹

[@swaz1993]

If my pelvis is not tilted to one side does only 1st exercise work?

[@Songos]

All decent trainers and pts have an origin story. I don't wanna hear from someone who doesn't.

[@leonsena2008]

I would like to know if these examples was made for the left or right leg?

[@lukefarmer5391]

You may want to check out low back ability on KZbin. His videos are quite eye opening. Just saying.

[@PONrph]

Conor thanks your stuff really works if you understand the nuances of movement and PRI. Should we stop these the moment the pain is gone? Is there a risk of over correcting and let’s say moving into posterior pelvic tilt?

[@NatHarwood]

Fantastic, I'll be doing lots of this - can you make it clear (in a comment) which side to lay on depending on where the pain is though please? I felt that was the only thing missing

[@martin5504]

Thank you. Have you considered doing these exercises in bare feet?

[@conorharris]

Yes, can work well

[@DangBao-yy7li]

Anh ấy nói chính xác ! Tất cả là do bàn chân quyết định

[@anitamani706]

My masseter muscle has become enlarged on one side due to chewing food only on that side, while the other side remains normal. Please suggest a natural way to reduce it.

[@user-dg6zy3fs6c]

Conor can you please make an updated video on how to fix patho pec? Do you believe the same exercises from your old video still work the same?

[@matthendrixx]

Do you do 1 on 1s over Zoom? I’ve been doing your beginner body restoration and shoulder program - but I’d love to optimise everything. Cheers

[@anne-mariechantal3725]

This is priceless. Thank you Connor for finally having something that works online 🙌🏼🤗 Now back to stretching ☺️

[@djboombee1722]

🙌🏾💯🙏🏾

[@peppie7]

You have a link for the grey ball ?

[@YangCristina-fc1vf]

Hi Conor, do you recommend the exercise in this video for sway back situation? Does sway back has the same reason for pain as back extension?

[@srdjanklinar3157]

"I wasted years following youtube advice"...now I'm giving advice on youtube 😂😂

[@pedrofox2609]

What about biking, also helps?

[@marklego4750]

I love how you start off by saying it would be hard to believe and relate to 😂😂😂😂😂

[@Simlatio]

I started having medial knee pain and more than half of my life with disc herniations and I noticed herniations decreased when I became less strict with my starting position on a deadlift by having a more hunched or neutral back. After looking for medial knee pain fixes and noticing the imbalances in hip rotations, I also suspect the reason the bar rotates on my lifts is because of this imbalance. I might be too optimistic but I feel like I'm about to kill two birds with one stone with this video!

[@RABIDkillaclans]

Bro same thing that happens to me. But with a bent over row!

[@K4R3N]

Yeah Conor deadlifting also messed my back. And my left side is weaker.

[@BJNeyer]

Do you have a business to help in back rehab? I do not like self diagnosis as I've watched dozens of these videos and each relies on a misinformed self diagnosis. I've been struggling with back pain for years and have been actively trying to rehab it for 2 years. I could say I'm better, but only marginally so. After the morning exercises I'm more flexible, but only for a while. If I bend or lift even light objects repeatedly my back will get out of whack. Please help.

[@hamidman6974]

What about if in the sideline adductor pullback I also feel TFL tightening? My left TFLs almost always tighten, my left hip is problematic

[@zauberhutzauberer360]

im really shocked about this recommendation from youtube, i have a L4/5 to and i didnt had pain since years then today i couldnt stand for 10min bec it hurts so much and i dont watch health videos normally what a coincidence!!! thank you :)

[@MatthewWorthing]

When I watch these videos I wonder if anyone actually does these exercises at all? I ve never met anyone who does ‘corrective exercises’

[@sswany_]

How do I know if I have anterior pelvic tilt

[@tvhead7074]

Just search it up and look at the pictures

[@majahm1373]

This is great, but did he score with the gym girl?

[@ulfeliasson5413]

Suffered from extreme back pain for 5 years, Lucky it disappeared. Still don't know what it was but it sounds similar to this. Hip and knees these days. It never ends, lol. But at least the back is 99% ok. Rough anterior tilt and hunchbacked, so many things playing a part I suspect. Fight on folks.

[@pieterboots8566]

Warning. Watching KZbin videos on your phone might give you back pain.

[@MOSBOS-r1i]

Really explain why? Even if you are lying in bed?

[@pieterboots8566]

@@MOSBOS-r1i ( might )

[@MOSBOS-r1i]

@@pieterboots8566 understand the radition for sure isnt healthy. Thanks Pieter

[@lisag18]

Yes, most people are hunched over while on the phone. Mot many hold their phone eye level

[@harmvirus7134]

So like I have anterior pelvic tilt and when I walk I can stabilize my pelvis to walk normally and I’ve done stuff from ur videos but they don’t help and my si joint and like tailbone is tight what do I do ?

[@harmvirus7134]

I haven’t finished this video so I hope it works

[@mainuser98]

Same here

[@MatthewWorthing]

Why not just use a hip adductor machine at the gym ?

[@TheGmiah]

So did you get her number 😀?

[@conorharris]

I did not 😂

[@TheGmiah]

@@conorharris Lol 😆 gutting

[@tlebeck]

@@TheGmiaharea code L345

[@nickpurdy69]

​@@TheGmiahimagine him lying there wincing in pain like.. yo could I get your number tho? 😂

[@TheGmiah]

@nickpurdy69 Lol that would've been hilarious 😂

[@cublau]

Unbelievable how effective this is! I had backpain for weeks, tried a lot of different exercises, nothing worked. After these two exercises the pain is completely gone. I am more than flabbergasted. Thanks a lot, Conor!

[@bigjoefupa]

Seems like your posterior chain was out of alignment and that's what caused the twisting in your spine. Constant realignment would definitely assist in keeping your pelvis in the right position

[@alphaomega6497]

Im shocked this worked for you??? It looks like the exercises would do nothing. Loved your explanation with Mr Bones makes sense

[@ZaraShokirova-g1o]

Athletic dolphin 90

[@othmannawafleh3671]

Where do you live

[@Flapjax44]

What kind of ball is that?

[@tarablethoughts]

Pilates ball

[@blardyslartfast6651]

I did the exercises and hurt myself. Expect a letter from my lawyer

[@SC.Blomstermamman]

🍀♥️♥️♥️🍀

[@RubyRedDances]

i’m curious why you don’t have him doing these movements barefoot?

[@florentinosanchez3969]

❤❤❤

[@leonwillett4645]

I must be dumb. Everyone in the comments seems to be able to tell what side I should be doing this, but I can't.

[@lisag18]

The side where you have limited mobility and pain. If it's both sides, do both.

[@leonwillett4645]

@@lisag18 thanks

[@visionquantique3594]

Sorry, I didn’t understand your explanation…😢😢😢😢

[@morrisboris6877]

Yup. He tends to talk fast

[@westi4448]

Was you a PEC?

[@deonjames1041]

Conor did you get the girl?

[@Reozaki-sasaki]

He didn’t 😂

[@stavross3321]

I have a l4 l5 herniated disk and indeed anterior pelvic tilt and hip torso rotation alignment has dramatic improvement . However this is not enough. You also need to fix spinal alignment using x rays.