Full Mobility Roadmap for Low Back Pain

I know this was beyond extensive.
My biggest challenge is making the message concise without feeling like I'm leaving out a crucial piece of understanding. I remember what it was like to slowly piece this stuff together throughout years of deciphering through all the confusing content. So I now tend to include every single lightbulb moment I had along the way...hence the 30 minute video lol. My delivery will improve. Regardless, I truly hope this helps someone who desperately needs it.
Rooting for ya.
Full Back Extension Progression Video: • Most Important Progres...
For all inquiries about the Back Breakthrough Blueprint, feel free to email in here. Slots are available: [e-mail]

[@camerontheboy]

I’m one of Brendan’s first clients on his program. He’s the real thing. He will have millions of subscribers soon.

[@Toogas]

how can we get on his program? how different is it from the ATG program?

[@Maggie-zt7ed]

ATG guy is annoying. I can’t follow him and I start to tune him out. I prefer this style and pace.

[@abhishekshukla9182]

How much time it took to see results?

[@lisag18]

​@Maggie-zt7ed I agree about ATG guy. He shows off a LOT and talks a LOT. Yes, he shows and explains what to do but he's a exhibitionist about what he can do

[@djplexiglass]

How to be Cameron's client?

[@BodinhoDE]

Anterior Range: 0:44 Couch Stretch 3:10 Split Squat 5:39 Reverse Nordic Posterior Range: 8:24 Calf stretch 9:49 Elephant walk 12:20 Jefferson curl Outer hip: 16:12 90-90 hip internal rotation 18:00 Elevated pigeon 21:42 24:24 QL Inner hip: 26:01 ? 26:50 Side split 28:40 Good morning

[@BigOdog]

26:09 butterfly

[@Dee-zr8he]

you are a god thank you for this

[@seanopenshaw]

Thank you for that!!

[@bertpardo7917]

Thanks mate

[@davidseney7588]

I'm not going to lie, as a personal trainer, this is S tier class.

[@maxman0347]

you tell us what to do then

[@Mike-fx4wk]

Is that good ? Coz ive been looking on youtube for months suffering and this is the most thorough, effective and relatable channel ive found.

[@McRuffster]

@@maxman0347 S tier is top tier sir 😁

[@ShikmanRotMG]

Complete inspiration, thank you. Your decision to start this channel is something I'm grateful for.

[@lowbackability]

Thank you for real fam.

[@rhondaurb]

Thank you ❤

[@rebeccaivaschenko7027]

The way you narrate the video with lots of details is really helpful. Thank you so much!!

[@sethpringle1389]

Bro, I’m 25 yrs old and I’ve had SI joint and lower back pain since middle school & tore my ACL in 10th grade. If I found this before then I’d probably be D1. This unlocked my hips (specifically my right hip) so much it felt unnatural to move so freely afterwards. Thanks a million for disseminating this info.

[@zmeiners]

Thanks for taking the time to make and edit this. If you want to end your back pain... "this is the way"

[@InfernalFate]

I incorporated this and the back extension work for the first time yesterday after weeks of doing the McGill big 3. I felt immediate pain relief in my hips and low back today. I feel soreness in all the right areas of my back/hips and no sharp pains (despite sneezing and coughing)! I am so excited to continue to incorporate this work 2x times a week and I’ll update this comment with my progress. You’ve opened my eyes on the journey towards back rehabilitation and I can’t thank you enough for it. You’re a saint.

[@lowbackability]

@@InfernalFate blessings. So grateful. Keep me updated :)

[@InfernalFate]

@@lowbackability Hey, it's been a while since I updated this, but things were going really well! I was able to complete my fundamental back extension work (20 reps each side, 30 full back) and move on to the full fledged roadmap routine. I basically had full range of motion, very little pain (if any at all), and I generally felt stronger. Unfortunately, in my enthusiasm and ignorance, I decided to play a heavy week of volleyball that tweaked my back so hard it felt like I regressed back into my pre-rehab state. Then things got busy, I got off routine, I went on vacation, and now I basically need to start all over :) But, I truly believe that consistency in this routine will lead to greatness because I've already seen results. I plan on now approaching my gym sessions with a performance/rehab mindset. My goal is to be able to play any sport, at any time, for as long as is healthily possible lol. Just wanted to say thank you again. I will try and update you again when I make some more consistent progress. I'm a bit curious as to when and how I should be incorporating sports without completely fucking me up, so any advice there would be great :)

[@lowbackability]

@@InfernalFate incredible!! No shame, I have made this mistake many many times haha. Believe it or not, you really aren't back to "square one" despite what it feels like. You may have current symptoms but all the building you have taken the time to do, doesn't just disappear because of symptoms. Your foundation today is far greater than before. I am working on a feature of the website that prepares you back to the specifics of different sports/activities! Please keep me updated on how it’s going for you. I would love to help in any way I can. Plus we are always looking for tweaks to the program to make it even better!

[@InfernalFate]

​@@lowbackability I'm glad to hear my gains aren't lost. It was pretty confusing to see how bad my symptoms started flaring up again. I never fully got my back assessed for its issue, but the more I think about, the more it feels like it was always a muscle tolerance issue. I injured it during RDLs and I think it was always a weak aspect of my body. During McGill's back mechanics book, there is a section that assess the injury. In my case, it never really fit any critera exactly. I had various symptoms, but never something that fit an exact type of injury. It was strange. On a side note, I just wanted to mention that my knees really took a beating when I tried to incorporate the reverse nordic and ATG split squat. It seems like even though I was able to do both at level ground, I had to regress a lot in order to find a height at which I could complete the exercises without feeling immense pain in the kness the following days. All is good though, I think this prolonged resting period has given me some time to think and approach my future workouts in a better way :) Also, I'm really curious on that new feature you're working on for your website! That seems like an aspect of the program that I would love to purchase. It'd be great to get more insight on how to get back into playing what I want to from someone who is basing it around back injuries. I'd love to chat more about it over a call if you're open to it :)

[@mrpeanut-x1g]

this is where the light of hope has final shown to me after a long hopeless depression for me thank you a lot i dont know how to thank you

[@Javid1992]

Thank you for the valuable insights. Ran a marathon yesterday and my back is dead stiff and painful today. I tried these steps and relief is crazy. I feel perfectly fine again. Will implement the lessons and strengthen my hips and low back.

[@nunyabusinessfriend]

Love that you put all this into one video, makes it easy to share. Thank you.

[@nadlei3270]

I can't thank you enough. I've been suffering for years (l5-s1 issue), couldn't round my spine without pinching pain. I've tried lots of stuff with not much success. Elephant walks were the key! Next day after trying them for the first time, the pinching pain is gone. I'm so happy and grateful!

[@Mike-fx4wk]

This is the most thorough, effective and relatable channel I've found after months of suffering and scrolling youtube. Genuinely feel like I understand my complex pain and have confidence to recover after watching your videos. Most other channels are either for entertainment or not practical and able to relay a real life process to recovery. In watching a few of your videos ive been able to identify exactly where my imbalance is and what is required to resolve it without worsening my sciatica. Thanks a million.

[@StillBalla]

By far greatest content for lower back pain I have ever Seen ! Thank you so much Brother 🙏

[@remazeldagirl2673]

Great teaching style. Great stretches and instruction. Thank you.

[@nancyya7361]

I can't thank you enough. You gave me a plan and guidance - more than enough to start feeling better after a couple of weeks already❤

[@lowbackability]

🙏❤️‍🩹

[@sethmayhugh6502]

Great video man! You have no idea how much you’ve helped me. Keep it up thank you so much

[@lowbackability]

Happy to help!

[@AyushYadav-zn8fc]

I love you so so so so so much man. You have given me hope when there was no light and nothing was working for me

[@eparamasaumaki2798]

God Bless you brother. Watching from the Fiji Islands✌

[@kevensanchez8739]

Bro I love your content, you are literally saving my life, I have been miserable for the past 6 year, and I’m only 25. Your videos give me hope and motivation to keep going, Ty.

[@azollo]

This is exactly what I needed! Thanks for making this, keep up the good work!

[@adrianjay1972]

Great info man! Hurt my back about 15 ish years ago and this stuff is gold. It ties in what worked, what didn’t and why certain things helped but the ole ego and old habits with exercises just kept causing flair ups. Cheers from Canada!

[@evgeniiazhukova2049]

re-injured my back today, after thinking that I was on a right track with my training. thanks for the exercises! they make me hopeful I can work on it with more intent again. especially because I also have similar hips problems as you described.

[@markoglavic2581]

Please keep posting everything you know, this is amazing!! Thank you!

[@Dogjitsu]

I love this long-form style and your content generally

[@UpsideLady]

THANK YOU for the time, thought and care preparing and producing this video. So informative, rich in valuable details and delightfully low key presentation. I have “followed along” with you twice and will revisit regularly. Learned so much! Looking forward to integrating more of your distinctive and engaging content into my schedule.

[@Ksharebeats]

Thank you so much, found your channel and am now optimistic about fixing my low backpain

[@secondand7th]

Subscribed, commented, liked. Welcome to KZbin, you bout to blow.

[@catbirdangel]

If you’re still dealing with the hip shift, you may have pelvic instability, try wearing an SI belt for 10 days at all times, even while you sleep (take it off only to shower). Then check out the postural restauration institute for a deep dive on the left AIC pattern & 90/90 hip lift with shift. It is gold. Coming from someone who suffered w this my whole life until I discovered the above. Now still working on opening the hips, and strengthening the core, hip flexors, lower abs, left anterior interior chain of muscles (suitcase carry on left side w a kettle bell w core & pelvic floor engaged to rebalance strength), and with videos like yours included, well done! Thank you for making this 🙏

[@ritaotoole197]

This will be my daily routine the beginners version,thank you for explaining everything so clearly

[@jsb937]

Thank you so much. This is the stuff I need. One day at a time to progress.

[@howardk831]

Best video for strengthen and stretch combined!

[@Dubs17]

It’s crazy I was just working on some of these earlier but was confused on some form. Timing on point 💪

[@isaklofquist1337]

This is GOLD!!! Your channel is really helping. THANKS!

[@MrXevix]

Awesome content man, keep it up!

[@InChrist.WeTrust]

Thank you. I came across your videos at the right time. Was looking to get stronger and this is the program I needed. From the couch stretch alone the amount of weaknesses I found in my body were glaring. To be strong you first must be weak and seeing your testimony is truly inspiring and again I say thank you 🤝🏾

[@lowbackability]

So glad it reached you bro!!! Stoked for your soon coming progress. Keep it up!

[@AF-gt1fv]

Great video. Thank you for sharing.

[@nagibkanaan2464]

God bless u bro 2 yrs i suffered In a hole taking pain killers Doing band aid stretches Ur a gods sent

[@davidthomson3627]

All of your content is really informative and valuable! I think there is huge value to be found in the exercises and videos you put out. I just seem to get overwhelmed when considering how I incorporate these these into my weekly workout split. Obviously the idea is not to do them all in the same day right? Hahah.

[@Dr.G9]

Thank you for putting out this great material.

[@tonya5881]

Dude this was a really good video. I have 2 herniated discs and need a ton of help. I like how you focus on not “cheating” the move/stretch.

[@lowbackability]

Thanks man, hope my content continues to help you

[@libertynindependence]

Lol, double cheeked up. I don't understand the new shorter short trend for guys, but who cares. I've had the most relief watching you all's videos. Thanks for putting them up. Lol.

[@lowbackability]

Bro I promise these are in the dump yard by now 😂

[@arbourlloyd]

Bless bro! This is what I have been searching for.

[@SHARKOFTHE0CEAN]

This is literally gold 🥇

[@MB-hz7wm]

I watch your videos as well as "knees over toes guy" but Brendan, you include lower back strengthening guidance which he does not. I'm working to get Dad on my back extension machine so I appreciated seeing that video from you. ✨Well done✨

[@jonathanballard6950]

Bro, I love it. L5 and S1 disc herniation about 7 years ago and I've seen and tried it all. This is very similar to knees over toes guy, but more comprehensive. I'm interested in your training course. Keep sharing!

[@lowbackability]

Hey man, if you're interested in joining the BBB you can email [e-mail] :)

[@TDEfit]

A Vessel of Straight TRUTH!. GOD Sent. THANK YOU, Big B!!!

[@c4ffeineaddict]

Thanks for all the details. This is immensely helpful

[@premiumc2282]

I’m about halfway through at 15 mins. Wow you are so good bro. Thanks for all the information. I went to school for this and everything you are saying is spot on and absolutely correct. A lot of those connections u talk about always gets overlooked in the sports world and in the realm of kinesiology. I don’t know if you talk about frequency on how many times to do these exercises per week/day in the rest of the video but I think that would help some people as well (if you didn’t already put it in the rest of the video lol). I subscribed and liked which I rarely do but you are very very informative and have a lot of gems that no one talks about bro. Keep up the good work can’t wait to watch the channel grow 😤💪

[@lowbackability]

THANK YOU! I can relate to this take

[@nathanielalvarez5621]

So how many times per week/day should we do this?

[@matejnovak5068]

Thank you very much for all the exercises, just going through herniated disc so this video is very useful, not only for me but also for everyone who might have these problems in the future.

[@billymills4238]

This is the video I needed to hear 🙏☝️

[@drew4u164]

This absolute gold thanks mate.

[@Jaang29]

thank you , so simple and to the point , I appreciate it , thank you for the video and hello from Miami , FL

[@TheLongRanger]

Great video my dude. I'm going to integrate a lot of these into my stretching routine ( many of them are already on there!)

[@prateeksingh5728]

Thanks a ton for posting this video! Please do these long form videos

[@simranpaddoo]

THANK YOU. YOU ARE A GOOD MAN. THANKS FOR THE MUCH NEEDED VIDEO❤

[@Themilkman95]

Thankyou brother this is super helpful currently have a herniated disc, these exercises are fantastic already feel better and strong! Legend!

[@juliangomezortiz3606]

Amazing video! You’re the man!!

[@leoere]

Amazing clues!

[@sel1015]

Waking up and warming up for 10 minutes... this is literally me but warming up for an hour before I'm functional.

[@howtolivelife.]

Thanks so much man definitely going to integrate this

[@SoeaOu]

I did some of those exercises today and they hit the sweet spot

[@treyparsons1452]

Thank you for the blueprint

[@danielpulido1916]

i was in a car accident and fractured my L1 L2 L3 this information is gold im going to see how far this takes me, i have flare ups on my right side in my lower back. i lift and would like to continue lifting and my goal/dream is to be able to deadlift confidently again

[@ryanegan2370]

Great channel. Awesome Instagram. You are really changing a lot of lives. I actually feel like I’m watching my future self with all the answers when I watch you. Everything you mention about your previous back struggles is me to a T. I’ve come a long way the last 6 months. Thanks to you guys I am almost to standards on all these except I need some more work on the 90/90 outer hip strengthening. I am still imbalanced there. And I just tried adding in the QL/oblique stretch on a back extension. When I get out of it I have pain again. And I notice my hip height discrepancy is back. So I’m thankful for the explanation on not rushing into the QL on back extension. I’ll keep working the 90/90 outer hip ability.

[@lowbackability]

Thank you for this comment. I’m stoked for the progress you will continue to see. Beyond grateful that anything I went through is helping you on your journey. Rooting for you bro 🙏

[@tomaz3052]

Incredible. Thank you so much!

[@lowbackability]

You bet!

[@ygoeb13]

What an awesome video. I’m a hip surgeon and I love the concepts and progressions you show. A good way to know someone is legit: they clearly say that progress will take time. Quick fixes are almost never the answer.

[@briankearney8641]

28:00 back ext standards...brilliant stuff

[@benlaliberte9954]

Great content man

[@rafaelnegron_web]

This is awesome, thank you. Should I start at number 1 and get better at each movement before progressing to the next? Is the intention that each movement becomes more difficult?

[@JOnh-nr8fp]

Id start with pigeon and coach stretch + seated gm at a comfortable height + trap 3 raise

[@kingjj605]

Amazing stuff lots to work on thank you

[@iocotaz]

Best video ever!

[@grayceee3]

I’m going to do this RELIGIOSULY until my scheduled microdiscectomy surgery in march. If I’m feeling better, I’m cancelling it. I’m feeling hopeful

[@lowbackability]

Keep us updated. Rooting for you. I believe you can, I have seen it many times.

[@grayceee3]

@@lowbackability TY! Yesterday I started a log for my pain. I will let you know!

[@idkimtrying]

Thank you, doing wonders

[@queenofapologies1908]

Thank you so much!

[@Antares332]

Amazing video. 👏

[@mrsbootsworkouts]

Thanks for the tips!

[@michaelnorth6286]

I've heard that laying on your back and pulling up your knee to your chest is actually worse for your disc. So ive been avoiding over my past 12 months of recovery. That seems similar to the exercises at 19:23. Nontheless, this channel, in combination with squat university, has helped me immensely.

[@astraldoe]

The knee to chest rounds and stretches the lumbar spine; the exercise he demonstrates at 19:23 keeps the focus on opening and strengthening the hip/glute musculature while keeping a neutral spine :) which is why he advises not leaning forward and compromising the lumbar spine.

[@pablomedina663]

Brother thanks for this video, VERY helpfull

[@Azwrestler106]

Love the content. Been working on this stuff thanks to content from you and Ben. One thing not covered though, is how do you integrate the traditional lifts that require bracing? I find that flexion/Extension exercises have increased my mobility, but when I try to add in variations of squat and deadlift again, my back still doesn't like them.

[@odalysnolasco8434]

When coming up push with your legs Thighs/calves. Muscle mind connection is a big part of it too, don’t depend on your back to come up

[@TheTicooooooooo]

really good info!!!

[@SoeaOu]

Thanks. Very useful

[@ragoose1000]

Never apologize for being cheeked up. I’m surprised your phone isn’t ringing off the hook from the women trying to get into you program lol

[@Halfsqot2]

im searching for answers due to my back pain and this video seems to be the answer. However, how many reps to do ? do i do all the steps in one sitting or work up to them one by one ?

[@mattknoll7826]

Thank you!!!

[@roycegarvin]

22:19 mine is literally exactly the same as this just opposite side. Definitely gonna fix this

[@adamschneider868]

Lower back and left hip hurt so much. If I am actively walking at a leisure pace, it hurts but slightly less. If I am standing still at length doing dishes or cooking, it hurts so bad I can barely stand. I notice when I walk backwards I actually feel relief in my back. I can walk about 1/2 mile before I have to sit down and rest for a minute or two for the pain to lessen so I can walk further. I do a 3 mile walk that takes me 1hr 30 minutes + an extra 30 minutes for stretching before hand all because my back hurts so bad. I need to lose weight, but it's hard to lose weight when my mobility is limited so much by this constant back pain. I need to try this and see how well it works.

[@odalysnolasco8434]

How is it ?? I’m going through the same exact thing you are. Yes walking back wards does relieve so much pain! I try to do at least 15-20 minutes a day

[@bronwynquilliam4819]

I have 3 disc bulges and tried your video as you walked through it, the bending QL stretch, I did it standing, no weight, and discomfort, is it something I keep going with or just bend till I’m uncomfortable (which isn’t a lot 🫣) and that’s my range? Great video though, took notes and will incorporate it in my daily mobility exercises

[@odalysnolasco8434]

How you feeling girl did it get any better? I have 2 did bulges and it’s taking over my life I’m only 21 😫😫😫

[@ESM77]

I tried the elephant walks with support on my kitchen counter warmed up and everything, I had sharp pain in my low back, even hinging with my low back with just normal bracing, normal posture I have sharp pain. MRI in a few days, really scary to not be able to know what the problem is so you don’t even know what to do to fix it.

[@RC-wz9vw]

lol don’t stress the shorts man, if anything it allows viewers to understand the movement and contractions better. SpongeBob meme on point though.

[@Dee-zr8he]

So when he starts with something like couch stretch then goes to split squat would that all be in one day or would i do couch for a month then split squat then so on?

[@lorenzo301]

thank you

[@leokane3576]

This might be a dumb question.. but if I wanted to maintain going to the gym 3-4 times a week should I be doing these movements daily? or on off days? My back pain is more stiffness and not debilitating, but I'd rather improve it before it gets worse without not being able to go to the gym!

[@mayurbangar7889]

Thanks for this video. It really seems helpful. Today was my first day of trying this routine. I had one question though - Let’s take the inner hip exercises. Should i do all the exercises from day 1 or are these the progressions of the same exercise. Maybe I start with butterfly and eventually progress to good mornings then stop doing butterfly OR start with butterfly initially and additionally start on good morning after few weeks?

[@timschmitt8668]

I have frequent urination due to an overly thight pelvic floor. Will this help?

[@southernFlow-bh9mt]

This looks fantastic. Would you change anything in your routine to improve isthmic spondylolisthesis or is this optimal?

[@bombaa7448]

Maybe just saved me from major injuries

[@keithwilliams8380]

The shorts are fine bro 😂

[@ernstlang1746]

Just curious, are you always starting to open up the front side of the body first? (hipflexors / quadhipflexors) ? Or are you simultaneously working on opening up the achilles, calf, hamstrings and glutes?

[@bilijeanz]

Amazing video! So informative... do you recommend doing these daily or every other day? thank you!