Don’t Give Up | Herniated Disc Story

This was originally going to be more of a personal message for a few members within the BBB community, but I figured it was resonate with somebody hard out there. Maybe not the stuff to go viral, but hopefully reaches ONE person right when they need it.
I know what it's like to feel helpless, stuck in pain, unlucky, angry, etc. I sat in this loop for a long time with injury. This understanding from pure experience is the only reason I am still even working in this industry.
I really don't care about fitness, like at all. I do care about people though. It became very clear to me that my greatest opportunity to help someone, would come from my own past wounds that lead to wisdom.
So while I face occasional scrutiny & criticism about the training concepts I discuss...this video is really at the root of what I'm in this for. Hope.
Maybe there is some hope left. Maybe we don't know everything yet like we think we do. Maybe we have practical innovation still waiting to be discovered...it just may be too plain in-sight for a field of "coolness" & "sophistication" to see it. Maybe it takes the outcast outsiders to see the gaps.
I believe that every one of YOU that overcomes this, will be able to be a lifesaver for someone else...in some way or fashion. We're told to not even try if we don't have the credentials, peer-reviewed evidence, resources...
It turns out that you don't have to be an expert to help. You just have to be real.
If you read this whole tangent, I appreciate you. It may just seem overdramatic but being on this journey has let me see the parallels in all facets of life...
Self belief, empowering the individual, not being afraid of mistakes or criticism, ignoring the guise of expertise. The realness of life will be with you in every walk of life. Anyways lol...
You can heal. You can improve. You are the solution, always.
Rooting for you.
For more help/coaching, email here: [e-mail]

[@NuToob]

This isn't just a channel about back rehabilitation. It's an autobiography, instruction manual and motivation all at the same time! Perfect mix, thank you so much 🙏 🙏🙏

[@lowbackability]

Appreciate you man!

[@vintagedressromance]

Appreciate you 🍀⭐️

[@jomamma4729]

I'm 20 years old with bad low back pain and a possible disc bulge. I have been struggling with this injury, and your philosophy for recovery and life is VERY encouraging. This made me cry. Thank you so much for making this video!

[@noahhimer1485]

Thanks a ton for putting out the content you have been. I blew my L5-S1 disc 2 months ago now. I was in hell for a few weeks. I’ve been injuring it for years but I always bounced back rather quick and never did much to address the cause. I was faced with surgery or pain management and knew neither of those were the answer I needed. I came across your stuff in synchronistic timing. I’ve been slowly scaling up everything you talk about & every single day I feel a little bit better. Being predominantly bed ridden, unable to play with my babies, & feeling miserable and useless was the worst & I’m super grateful for everything you’re offering. Thanks again brother!

[@eternallyviv]

blew my L4/l5 and have bulges atl3/l4 and l5/s1.I can related.Bed ridden.Can't walk. DId you heal without surgery?

[@wooltron1]

Just get surgery. I had a microdiscectomy on L4/L5 in February and I'm pretty much back to 100%. Only took 2 weeks off work. Easily the best decision I've ever made.

[@Alexander-w9i3r]

Same here, almost three weeks pain and three days ago felt change feeling better. I guess it will take another 3-4 weeks. Are you doing better?

[@Jasoncalvo7]

Hey man i think i herniated my disc a few days ago and im in terrible pain can barely sleep. Im watching this video knowing now this is what I need to do once im better. How many weeks did it take for you to get out of that terrible pain part?

[@Alexander-w9i3r]

@@Jasoncalvo7 I was able to sleep and wasn't really having pain while sleeping. During the day while moving, walking or seating the pain was setting on. I was and still do every few hours cold packs. Also, avoid any stretches though everyone recommends them. I decided to just lay on my back and go for short walks outside or around my apartment. Not fun but worked for me. Also, I have been 4-5 weeks off work. Try not to bend over or when you get up from bed there is way how to have your back in neutral 90 degrees angle or do it as doing squad without tilting you back when need to bend for something. I bough grabber, reacher from Amazon and helps a lot. Im lot lot better today and going back to work on Tuesday. It was a long month and half.

[@kevinwankr]

I pulled my lower back for deadlifts 4 weeks ago and I was on a squat university video and someone recommended you. Glad I came and visit. Keep up the good work 🤝

[@linshen4658]

I got a disc herniation at L5-S1 three weeks ago. I had occasional pain for three months, but I didn't pay much attention as I thought it was just normal muscle pain. One day, I lifted a heavy weight and did some squats, and the next day, I couldn't sit. I tried to do some stretches, but it became worse over the next two days. The pain increased, and I couldn't walk. Two weeks later, I got an MRI, which showed a disc herniation. Anxiety and depression come to me every night, not only because of the pain but also knowing there's permanent damage to the disc fibers. I thought my life was over. Thanks to your video, I have hope again. Seeing you made me realize that even with a disc herniation, it's possible to get back to normal activities, be in very good shape, and so healthy.

[@lowbackability]

@@linshen4658 so grateful that it resonated. Life is no over my friend. Your back can become a strength. Play the long game ❤️‍🩹

[@FatNinjaTurtle]

Bro, your channel popped up on my algorithm at just the right time. I herniated my L5-S1 last year and ended up getting a Microdiscectomy. A year later my back is buggin again. Started doing some of your stretches a week ago and it relieves damn near 80% of the pain. You’ve given me some more hope just when I needed it. I’ve realized just how criminally tight my hips, ankles, and lower back are. Subscribed.

[@eternal.1909]

what are some of the stretches that helped you the most?

[@dressed4killz147]

Bro, I literally have the same exact story.Had bad sciatica problems, found out it was L5-s1 herniation, got microdisectomy, 8 months later,reherniation. What's helping you most?

[@ahmedbichou7197]

Was up man How are you doing now?

[@rbirdi00rb]

Youre doing gods work bro. My back pain has put me in a dark place. Keep it up.

[@EClasher]

+10 years chronic back pain, 6 months ATG gave my personal and lifting life back, 1 week ago setback with acute pain 1 day after lifting barbell rows that I never imagined I could ever attempt. But recovering faster than ever. Today this video encouraged me to celebrity the wins and keep improving. Thank you.

[@kidhub151]

i have followed tons of pages teaching rehab for back issues, but everyone of them hid their core approach and only give like simpler version of exercises coz they just want to make money. but youre different man i can see the younger the hurt version of you rushing to educate people so they do not have to go through the pain you once did. youre so selfless man, so helpful, so so much and i want to thank you so much for that.. i want to see you on the top. i havent been able to treat my back issue till now . im taking it gradually but everything you say is making sense to me and i will be painfree this year .and i hope i could meet you someday. youve inspired me alot brother...love you so much

[@lowbackability]

❤️‍🩹

[@tanmoyroy6041]

How are you now?

[@kidhub151]

@@tanmoyroy6041 it has helped me tremendously. I am not being able to continue practicing these exercises in gym and it has been few months of gap but still i have no symptoms of my disc problem. All thanks to low back ability. But still i want to practice these exercises regularly and get rid of all issues permanently. I'm looking forward to rejoin the gym and continue these exercises.

[@mattb231]

I needed this today. 18 months from s1/L5 and l5/l4 bulge. Restricted duties at work. Recovered and suffered a flare up just from running 3-4 months later. Need a long term solution and I think this is it. Thanks for your efforts.

[@lowbackability]

Rooting for you!!!!!

[@essam8613]

Really needed to hear this. Was on the verge of giving up, but I need to believe in myself and keep going !! I am the solution!!

[@meelauramee]

So glad I found your channel. I have knee pain in one of my legs and recently I herniated one of my lower back discs ... I really hope I can heal myself without any surgery. Workout and weights are a very big part of my life and now with the lower back pain I am stuck. 😢

[@apeinto5637]

🎯 Key Takeaways for quick navigation: 00:00 🚑 Before giving up on your low back, consider these key points. 00:13 🎓 Despite extensive knowledge in exercise science, there's always more to learn about your body. 00:43 💡 This video aims to offer insight and relate to those feeling stuck with their back issues. 00:58 🤔 Before abandoning your core and midsection, take a moment to really understand your condition. 01:23 📖 The importance of understanding where you started, acknowledging your progress, and the journey ahead. 01:52 🌟 Always hold onto hope and believe in the potential for improvement. 02:05 🌍 Emphasizing the permanent presence of your low back and the importance of training it. 03:14 💪 No body part improves if left untrained; consistency and patience are key. 03:57 📊 Gradual progression is vital; start small and build up your strength and resilience over time. 04:35 😄 A lighthearted moment: the camera guy's dated ringtone interrupts the video. 05:17 ⚠️ Personal experience with unsuccessful surgeries; understanding root causes is essential. 06:23 🔄 Reversing dysfunction takes time; it's a journey of patience and dedication. 07:29 📚 The back pain issue is a test of resilience, humility, and growth. 08:10 📅 Commit to a full year of direct low back ability training before deciding it's not working. 09:05 🛠️ Practical steps for low back rebuild: start with assisted exercises and gradually progress. 09:59 🔄 Chronic back pain sufferers often face multiple challenges in their healing journey, requiring patience and adjustments. 10:28 🤸‍♂️ The importance of a step-by-step approach in hip flexor mobility for overall back health. 11:08 🔄 Addressing imbalances from all angles, including laterally and front-to-back, is crucial for spinal health. 11:49 😲 Many individuals mistakenly believe they've tried everything, but often miss basic strength training elements. 12:03 📚 One must fully study and understand their condition before expecting a solution. 12:46 🧠 Stay curious about the cause of your pain, which can lead to solutions that address the root of the issue. 13:30 🌱 The first point of hope: You are always the solution to your healing journey. 13:58 🛍️ Relying solely on external tools or practitioners will not suffice; one must take charge of their own healing. 15:07 🔋 A metaphor highlighting the need to actively work on your back health rather than just managing symptoms. 16:03 🏋️‍♂️ Training your back consistently can change its overall potential, leading to better pain-free days. 17:11 🔄 Your back can be rebuilt, and with dedicated effort, bad days can become significantly better. 18:06 🌱 Planting seeds of recovery takes time, patience, and diligent watering before seeing results. 18:47 ⏳ Don't give up on your back; there's no backup plan, and life continues regardless of pain. 19:26 🌍 Even professionals from various fields face the same struggles, highlighting the universality of the back pain issue. 19:55 🌅 Closing message: Persistence, patience, and a long-term approach can lead to breakthroughs in back health. Made with HARPA AI

[@thedaretodreampodcast]

So good man ❤ just knowing there’s a way out has saved and changed my life. Been in the BBB program for almost 6 months and definitely seeing gradual improvements, but after nearly 7 years of pain I know it’s a long, long game, that I’m incredibly grateful for. Much love my man stay at it, and we will too 🙏🏻🙏🏻

[@tanmoyroy6041]

Hey, how are you now?

[@ReallyTenacious]

Got injured at two years ago at 20 and I thought my life was over. I feel confident I can take control once again, thanks.

[@lowbackability]

I believe in ya! Rooting for ya big time

[@asimshaikh4068]

How are you doing now?

[@zintheticez1409]

Updates?

[@TieumaxVx]

Most honest and dedicated person in the industry. Life saving stuff right here

[@lowbackability]

🙏🙏❤️‍🩹❤️‍🩹

[@JuniorRTorres]

Hey Brendan, instead of writing for an hour about my experience with back pain/sciatica I'll just say I've started to do stretches + mobility exercises etc , been suffering with sciatica pain since 2020 and now seems like it's improving a bit , also got L4-L5 disc bulge but I'm pretty sure that in part the sciatic pain has something to do with my mobility+Flexibility. Anyways, I've found your channel right when I started with the exercises like 10 days ago ( like for 40-60min everyday and intense not 2min every 5 days like before lol) and I really like your videos and I'm sure you'll help a lot of people. Keep it up man 💪🙏.

[@solidfuel0]

Holyshit!! I freaked out seeing the bend

[@amroradwan5143]

@brendan! Thank you for your contributions and giving us hope. These are GEMS.

[@lowbackability]

Rooting for ya man!

[@byronanderton8810]

Incredibly good video! Thank You! Doing the work and its working.

[@AlexWayneJr]

Pain Avoidance is Pain Multiplied! Well done man!

[@lowbackability]

💯💯💯💯

[@paulydltvideos]

please don't give up this channel bro I need this It makes me sad but it's so true

[@ambienteterrazas]

back in 2021 I got disc herniation at l4 and l5, worst pain of my life, went to maybe 2-3 doctors and 2-3 physical therapy clinics, I was about to give up as many doctors told me my days of active life style were over. Finally started yoga, stretching and working on my core and I found (thru recomendation) one of the best doctors in my town and he gave me hope. I now go to the gym and surf again, still have ocassional pain but I do need to work more on my core.

[@youtubeuser4878]

What kind of doctor did you see?

[@veen2119]

Totally needed to hear this!!

[@queenofapologies1908]

I love your mindset, so inspirational, thank you

[@bryanpratico4173]

Best one in the series so far. Tells it like it is. Thank you.

[@Georgeyc19]

Fantastic video, one of the best I've seen on this topic. Nicely done.

[@lowbackability]

Thank you! So glad it resonated

[@alecoria18]

Definitely related with that iPhone battery analogy

[@TheDbtom]

Really needed to hear this today, thank you

[@ker6186]

Amazing I was wondering if you Can you doing a whole workout for the recovery without talk , just the whole workout . :) love it your channel I shared it with my family and friends who are suffering with the back pain !

[@UnsaidUser]

Love it keep it up!

[@iron_carnality2243]

Man thanks for this ❤❤

[@robertadams3666]

Saved me. Thanks.

[@6196wb]

Great video and channel. You’re gonna help a lot of people.

[@lowbackability]

Thank you!

[@dukedeyzel9157]

Hey man I am sooo glad i found your channel. Thank you so much for all the content...i can really see that you understand and care for others that feel stuck with back nerve pain. I am a firefighter from South Africa and injured my back on duty a bit more than 3 years ago...broad based disc extrusion L5-S1...I still have pain everyday. All medical help efforts has not fixed my back and i do NOT want to get surgery done. I am going to start from scratch doing all the back rebuild steps that I saw in your videos...i can not thank you enough for the hope that i now have. Just one question though...can i continue with other fitness/weight training? Thank you so much

[@bilalakhtar1925]

How are u now?

[@edbenzino]

During covid I blew my back twice in one month and when I went to the doctors they told me that I had to have back surgery. Lucky for me I had friends who were PTs and physios. They all told me to start doing yoga. I told them that yoga is for girls and they said just try it out for 2 weeks and if I dont feel it working then I can go and have my stupid back surgery. I was confused at first why I started feeling better so I started researching more into it and realized my mobilty, stability and flexibility was so bad. I threw away my training routines and started from scratch. I switched back to athletic training after years of bodybuilding and gym junkie training of 5-6 days a week of training. Fast forward to today I am more stronger and mobile than when I was young. All my chronic long term pains and injuries of my knees, ankles, shoulders and back are gone. It's only my rights shoulder left where the pain is so minimal and almost gone. We are so lucky to have channels like this and others that help us relearn the capability of how our body can recover and no be scared as we get older. Thanks for educating us

[@tanmoyroy6041]

Hey, what training regime did you follow?

[@edbenzino]

@@tanmoyroy6041 Swtiched back to athletic training. Instead of weights 5-6 days a week I cut down to 2-3 days a week and the 2- 3 days a week I trained my core and mobility or cardio. Julia reppel is a good mobility youtube channel. Squat university and garage strength training is good youtube channel for athletic training.

[@TrainingwithSam]

Love your content brother♾️❤️ keep pushing

[@maximechopin2600]

Could you make a video about hip rotation ? Doing most of the hip rotation stretches you recommend hurts me and sitting cross legged does too. Thanks

[@abeperezjr53]

What if your back doesn’t always flare up and sometimes random low body areas do, like sometimes the bottom of my foot will start hurting n will shoot up pain to my groin and nothing else will really hurt , or sometimes my hip flexor will take turns bugging me , I feel like these exercises have been helpful but sometimes like I said something else will start bugging not specifically my low back

[@Jay77132]

This literally happens to me, pain in foot into the glute and the other side extreme aching pain in hip flexor. This channel is great and has helped me so far but interested to resolve the sciatica and hip flexor pain.

[@bmeekma123]

Hey I’m 26 with two bulging discs in my back with horrible hips and mobility. When I first hurt my back about a year ago I had to go into the ER twice within 2 weeks. However it was for my testicles. They hurt so bad I was afraid they were twisted and would loose one. But then realizing that the testicle pain was just related to my back and hips. going through physical therapy and a chiropractor, I have been able to manage pain. But I can’t live my normal life anymore, playing disc golf(which did a lot to mess up my hips) do flips, or anything. Your videos and the ATG program has giving me lots of hope! I really appreciate the posts and your story! On week 3 of ATG zero back ability and ATG zero knee ability, and gonna keep at it! … do you know if there is any chance your BBB program would be coming out again soon?

[@lowbackability]

Hey, rooting for ya and great places to start! If you're interested in signing up for the BBB program you can shoot me an email at [e-mail] :)

[@US_ARMY_25_INF._DIV.]

I hope u see a phys. therapist and not listen to some young man on u tube.....I had the same problem with my left nut hurting along with my left butt and leg....saw a Phys. therapist and took it slow and got better.....stay away from the back crackers too only see a real back Dr. who is a MD....i would never try the moves this guy is doing here.....this guy is doing movements that one with back problems should never do...

[@Slime66999]

This video is good and I’m taking a similar approach it just seems everything I do is always flaring my back up. I’m trying to test different things and see how the onset feels although it’s very disheartening and just ruins my mood. I’ve done acl, mcl, meniscus broken both legs and this is probably the most grief I’ve had. I think it’s because when I’m doing the exercises it doesn’t feel too bad but then the onset is horrible and it’s hard to pin point which specific movement flared it up

[@US_ARMY_25_INF._DIV.]

I hope u see a phys. therapist and not listen to some young man on u tube.....

[@graftonradar]

Excellent

[@Anthony-yv4fg]

I remember my PT made me do back extensions before.. and I stopped doing them after therapy was over.. I remember my low back felt way stronger doing them.. I do bird dogs everyday.. but I feel like I need to progress in making the spinal erectors stronger

[@JOnh-nr8fp]

Great video

[@petaranicic7199]

Can we do back extensions while we still have sciatica pain and flares, or only after the pain is gone?

[@ronaldsheppard2594]

What month and year did you herniate your disc? What level and how long were you out of commission? Back pain sux!

[@alloverdaplace2043]

Im still working on this for a few years still i cant do what i love which run and muay Thai 😩😩 what makes this demoralizing is that' i am a very disciplined athlete and do all the right workouts but still can't fix this damn back

[@giacomomontanari9894]

TY Bro

[@nickfleming3719]

Did you have internal rotation issues? I've been having left side sciatic/piriformis/QL/groin issues for a couple years now. I'm going to a physical therapist getting sports massage, ems, and dry needling, but he can't even figure out what exactly is causing it. I get random bouts of referred pain in my groin, and nerve sensations in my left heel with my hamstring is stretched. I'm still an athlete, but I keep getting injured and I want to beat this.

[@lowbackability]

Absolutely I did. Open up the groin and hip flexors over time and this will improve. Butterfly stretch, couch stretch, ATG split squat!

[@Jay77132]

Hey man, thanks for the videos. When is the sciatica video likely to be out?

[@somerled5513]

Hi Brendan - I was wondering if you have any tips or exercises for alleviation of facet joint arthropathy/hypertrophy which contributes to both transitting nerve compression (especially when combined a herneated disc) and pain on its own? Many thanks.

[@crimsonwolf4490]

Personally, I do have a problem with lower back. I can do back extension with 30 kg pain free But afterwards it aint back that hurts lol its groin wtf or top of butt on the side around priformis. No matter the weight Sometimes i do have back pain but its like 'tired pain', or feeling of 'like its on fire' but its not so common. I do have plan with this exercises. Just my jfc aint good and its so hard to get that hemstring flexibility Even when i do elephant steps for me its common to have groing pain on hip hinge afterwards

[@prevent08]

Great videos! Do you think this would work for an annular test?

[@amandalatter3002]

@Brendan , Hi Brendan, I'm just curios. what would you use as a protocol for the static holds. Example: would you use so many seconds and then increase time every session?

[@aaronshafer5513]

In his other videos he suggests working up to a 2 minute hold. And then after you master that, doing a 1 minute hold on each leg. I do this hold every otherday to allow for sufficent recovery. His other videos give more details on how to progress from one exercise to the next.

[@justinbachand3733]

Hurt my lower back badly about a week ago, today is one of the first days I can walk longer than 5 minutes, just a short walk made my back loosen up quite a bit , definitely still in recovery and will be for a few weeks before I can consider proper PT and training outside of walking and doing some stretches. I know you are not a doctor, but when my injury is healed enough how often should I train back for the first 12 months. (Ex:Month 1: 2 times a week, Month 2: 2-3 times, etc)

[@US_ARMY_25_INF._DIV.]

I hope u see a phys. therapist and not listen to some young man on u tube.....

[@johnmcdonald-6196]

Do you swim? If so did you find it beneficial?

[@Ekam262]

I am commentating on this vid but I was watching your rotation vid. I have what feels like a lateral pelvic tilt, my ql’s tight on my right, I even feel a little pinching on my hip flexors when I squat on the right side. My groins feel tight, I’m pretty flexible and the stretches that my physical therapist gives me only helps for so long. How could I balance my hips and pelvic.

[@Shapathmandal]

I've injured my back while plyometrics and now it hurts during flexion, what should I do?

[@rodrigoborjas6166]

Great video! Hits too close to home. What disc did you herniate?

[@lowbackability]

L4-L5-S1

[@Anthony-yv4fg]

How long did you hold the back extensions for when you started them? You think you can do them everyday ?

[@US_ARMY_25_INF._DIV.]

I hope u see a phys. therapist and not listen to some young man on u tube.....

[@jingotrades]

Yo those are fire shoes bro what are they

[@ker6186]

Which shoes are the best for leg train or workout ?

[@kartikyadav2363]

did brendon removed his playlist videos? anyone ??

[@realKowai]

how many times a week should I be training the back extension

[@lowbackability]

Once or twice a week is good

[@HOUSEKalls]

How do I connect with yall?

[@lowbackability]

Join the group chat after signing up at lowbackability.com

[@c4ffeineaddict]

Sorry what’s BBB? I’m seeing all sorts of possibilities online

[@asklindegard7339]

Back breakthrough blueprint. Its his coaching service I think

[@c4ffeineaddict]

@@asklindegard7339 ah ok ty!

[@lowbackability]

Back Breakthrough Blueprint is my program you can join to get more personalized help out of back pain. You can email [e-mail] if you're interested in signing up :)

[@therealfastmart]

So does this guy have a program you can purchase or follow?

[@lowbackability]

Sure do! Back Breakthrough Blueprint. You can shoot an email to [e-mail] if you're interested in signing up :)

[@TrainingwithSam]

It’s illegal to be this early

[@kartikyadav2363]

how to join your BBB programme sir?? anyone have any idea

[@lowbackability]

Absolutely, shoot me an email at [e-mail] Would love to help you!

[@solidfuel0]

Broken arm... you shouldn't move it...

[@fizywig]

Are your videos aimed exclusive,y at gym persons wishing to return to training? I ask because your advice directly conflicts with McGill, who advicates as you know, maintaining spinal integrity- avoiding bending spine, strengthening core ( McGill 3) - avoiding stretching and walking fir short 15-39 minute periods.

[@theenlightenedone5429]

McGill is aimed for stability and lifting heavy squats or deadlifts that require bracing. They are good for people who need more stability but not really helpful to get mobility as your spine isnt moving. This guy is focusing on restoring mobility to be able to move like a normal person. He just happens to be an athlete.

[@fizywig]

@theenlightenedone5429 OK so someone with back pain/ stiffness can be redescribed as "lacking mobility"? Is that correct? ( obviously, this widespread back affliction will restrict mobility AND lifting ability for vast majority of persons) So for ordinary person, who wishes to restore back mobility and strength while eliminating back pain stiffness what course of action should they follow? All physiotherapists will prescribe McGill 3 at first. At what stage would these mobility exercises be recommended in video by physiotherapist advised to ordinary back sufferers if at all ?

[@zmeiners]

No I think it's mostly for people just wanting to live a normal pain free active life. He shows the upper end of the exercises a lot for people looking to take things to high level athleticism but the basic levels of the exercises are for people that can do McGill big 3 and need to go beyond that {and you will need that to get anywhere}. Go back in his video {not shorts} timeline for the pathway. Your back and neck will thank you.

[@thesavagecabbage1]

I am in the same boat as Brendan. L5/S1 disc herniation, with multiple reinjuries. After the acute pain phase of the re-injury, the disc rupture heals, pain slowly fades, mobility slowly returns, and I’m in general, better. To me, his approach is aimed at preventing this constant re-injury by building up the tissues that surround the lumbar spine in order to strengthen this area and prevent further injury. It’s going beyond being pain free with the long term goal of recovery, strength, and prevention. The McGill big 3 and tradition PT courses are important to start out with. They help you get out of pain and protect the back, like a bandage protects a wound and allows it to heal. The key takeaway from Brendan, in my opinion, Is that the recovery process should not stop after the McGill 3 and tradition PT recommendations. You need to “build your own back brace” and work firstly on the low back tissues and supporting musculature in the core, hips, etc.

[@thesavagecabbage1]

Correction: Work *directly* on the low back tissues

[@prateeksingh5728]

BBB community?

[@lowbackability]

Shoot me an email at [e-mail] if interested in joining :)

[@prateeksingh5728]

I did man, I did! I am really interested in how QL and glutes are a part of it. I tried the QL extension and it solved my problem of getting from extension to flexion. I have doubts about how the foot position, and bending your legs a bit, can help with the opening the QL

[@tanmoyroy6041]

Hi Prateek, how's your low back pain now?

[@prateeksingh5728]

Improving slowly! Still a lot of things to figure out. Right now, i am improving my thoracic mobility !

[@tanmoyroy6041]

@@prateeksingh5728 Are you following his BBB program?