20 Min Lower Back Rehab - Lower Back Stretches for Lower Back Pain Exercises Workouts - Low Back

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The 20 minute lower back rehab routine contains both lower back stretches and lower back pain exercises to strengthen lower back. Visit hasfit.com/work... for the lower back workouts instructions, more videos, free meal plans, and other health tips. hasfit.com for the best free routines.
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You should consult your physician or other health care professional before starting a HASfit program or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.
HASfit offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.
HASfit makes no warrants, promises, or claims regarding accuracy of the calories burned estimate. It is provided only as a general reference and each person should use an indirect calorimetry system for a more accurate estimate.
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[@HASfit]

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[@rik749]

HASfit Thank you for upload, Should i going to do this exercise everyday or three times a week is enough?

[@candiceemslie4546]

Fibromyalgia stretches

[@valerie527]

A sciatica expert has recently released an online program teaching you how to cure sciatica pain in less than seven days, from the comforts of your own home. www.7sciatica.com/sciatica-sos-review-your-guide-to-eliminating-sciatica-pain-in-7-days-or-less-guaranteed/

[@s0ulfire]

HASfit please make one for Upper back

[@joshuagillego9486]

sciatica vs performis

[@jaylamoss5567]

I did this video twice a day for months when I strained my hamstring back in high school (2018). I couldn’t afford rehab. My hamstring was completely healed due to consistentIy stretching/following this video, and maintaining a healthy diet. I then went on to place 3rd in the state for triple jump and helped my team win the championship. Then I ran track in college. I still use this video today. Thanks so much for making this! I always recommend it to my friends.

[@ankitpant8765]

Same getting better ever passing day 😌

[@chapletgymworkout]

This workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food because am into fitness too so stay connected. Egg yolks are high in cholesterol and nutrients like vitamins, minerals, and healthy fats. Eating only egg whites to avoid the cholesterol from the yolk may only be necessary for people at an elevated risk of heart disease

[@ubayyd]

That's awesome.

[@antoineb9371]

If you were in high school 2018, and you commented this 2 years ago, weren’t you still in college at the time?

[@pattyanderson7373]

Great doable workout. Thank you

[@00YEV00]

It works. I do the first ten minutes of the video three times a week and forgot about lower back pain. Would recommend to anyone.

[@josephwee7019]

Still come back to this often. You saved my back 10 years ago!

[@treehugnhipi3765]

So great to hear this! Thank you!

[@zoologyfan87]

I've been doing this stretching routine every day for a couple of weeks now. Years of lower back pain and stiffness, completely gone. I've gotten so much mobility back and feel like myself again. Thank you so much!

[@kutatm]

Just found this today. Hope my results are as good as yours.

[@vukslepac]

My back was killing me for a month now, 10 mins after this it feels 80% better... I will continue to work this out until the pain is hopefully gone 100%. Ty MAN!

[@Technologyadvisor1]

SCAM

[@Catalin40Ro]

It is a stupid add. I watch it for 15 min to tell me about an wonder tea

[@Teresahorner]

Anissa Ismail. scam. everybody knows tht truely suffer you got strenghten n rebuild. a tea wont help. wished it was tht simple. and if its helping u so good why dont you spare us the money and tell wat to do

[@Teresahorner]

Technologyadvisor1. definately

[@Teresahorner]

Anissa Ismail. my back is slowly healing with exercise like u should n blending i think helps to. but i cnt afford 37.50 to be told what i already know. my body is full of arithritis. osteoporosis. kyposis. and. spondiodis along with fractures in hip n L5 and s1. so i know moving n straightening. is route to go. im also on dr mallones utube channel n one more todd n brad. tht help alot. im glad u got success god bless u

[@o0somic0o]

9 years in this is still my go to for back pain. It completely cure a unreported work place back injury i suffered years ago.

[@FNorbert]

same. if its about to do lover back training then i always choose coach Kozak from Huston!!!!!44!! ; D

[@rubynoir]

I've suffered from lower back pain (coccydynia) for 17 years. I've had physiotherapy, an x-ray, MRI scan, nuclear scan, acupuncture, injections (under local and general anaesthetic), radio frequency treatment, patches and numerous pain medication. None of these have worked. I have had to learn to manage the pain on my own. I've been doing these exercises about 2 or 3 times a week for about a year now and they really work. I'll never be completely free from pain but these exercises take away the excruciating pain I have suffered from for years. Thank you very much Coach Kozak! You're the best!

[@HASfit]

Lynsey that is AMAZING! Thank you for sharing your story and we can't be more thrilled that this routine has helped. Cheers to you!

[@tiredoftorylies.2950]

This works. Don’t rush it and stick with it. 4 months of back pain virtually gone after two weeks of doing this every morning. Don’t push it ...just stick to the programme. Now I do it every couple of days and will continue to do so. This is a perfect little back health package! Nice one Mr. Kozak!

[@stagcoen1572]

I've been doing these exercises for about a week to alleviate lower back pain. On Monday I felt terrible. Today, on Friday, I feel absolutely amazing with no back pain at all! Thank you HASFit for making me feel better!

[@chapletgymworkout]

This workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food because am into fitness too so stay connected. Egg yolks are high in cholesterol and nutrients like vitamins, minerals, and healthy fats. Eating only egg whites to avoid the cholesterol from the yolk may only be necessary for people at an elevated risk of heart disease

[@darmstead7]

I've tried many other back routines - but HASfit is the only one that works every time - (Hence the 5M views and 1.3M subscribers). Thanks for all you guys do - it's truly a blessing to all who are benefiting from your efforts!

[@niklazar1]

Thanks so much dude, I injured my lower back doing deadlifts yesterday and didn’t even have the strength to put the weights away. Your routine relieved 50% of the pain after the first session. Also, first comment I’ve ever made on KZbin. That’s how much I appreciate this!

[@HASfit]

Thank you for working out with us! Make sure you download our app where all our workouts and programs are listed for you to use at no cost!

[@MsYanochka88]

Yes I hurt my back too doing deadlifts in bad form that's why I'm here wet

[@buggyd4752]

Thanks for your comment just came home from trying a deadlift with bad form too wish em luck

[@gamingechoyt5340]

@@buggyd4752 my back pain was good in about 4 days... The exercises really helped... I am back at the gym now but not gonna do deadlifts cause it scares me 😬😂

[@buggyd4752]

I couldn’t do the good mornings, after I tried two everything else hurt but I’ll try it in the morning:/ I’m skipping deadlifts for a back exercises from now on:/ kind of sad I feel super super useless any movement hurts I’ll stay patient, I mean at first it felt relieving but after the bend over good morning exercise it was awful.:(

[@josephfra2456]

I keep coming back to this video. If I'm having back issues, this video Always helps. Thanks

[@justrobin2903]

Your Lower back rehab stretches actually saved my life two years ago! Thank you so so so so so so much.

[@thisredheadrocks]

I'm on week 3 of doing this almost daily. The difference from how I felt before to how I feel now is insane. I still have stiff days, but almost instantly feel better after doing this workout. I'm really impressed!

[@chapletgymworkout]

This workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food because am into fitness too so stay connected. Egg yolks are high in cholesterol and nutrients like vitamins, minerals, and healthy fats. Eating only egg whites to avoid the cholesterol from the yolk may only be necessary for people at an elevated risk of heart disease

[@Briella-u1i]

I have done this exercise only first part for 2 months, now no more back pain. I really appreciate HasFit!! You are awesome.

[@199453063]

I have been doing this routine for a month now and as a person with scoliosis and constant lower back pain, I have just completed my latest routine with zero pain in my lower back. Thanks, coach!

[@jez5855]

i'm a distance runner and hurt my lower back doing a gym exercise not too long ago. It was so painful trying to run and I thought I would have to drop out of my race. My lower back was stiff and was in pain whenever thr muscles were activated. thankfully I found this routine and it made a massive difference from the get go. I did thiz routine a few times a week and my lower back situation massively improved in a matter of a few weeks. And over a month later, im probably at 90-95% with my lower back. God bless you coach.

[@hdhegde]

I have undergone a microdiscectomy surgery for a L5 - S1 disc herniation and I had never thought of rehabilitation until I saw your video...I have been practicing along with your video almost daily and I am feeling great.....Thanks for sharing means a lot to people like me 🙏

[@davidmorad4405]

My back went out (again) a year ago. Found this video and started doing these exercises the best I could without causing pain. It reduced my healing time from the four weeks, to 5 days. I try to do these stretching, and back strengthening exercises, weekly. My back has not gone out since. Thanks for taking the time to make this video!

[@HASfit]

You're welcome David!

[@MichaelSpeaksHisTruth]

I have been doing this for a few days now. My lower back feels so much better. I will be doing this for a few more weeks every day to strengthen the lower back. Thank you!

[@chrisg667-1]

update please :)

[@MichaelSpeaksHisTruth]

After about a week the pain subsided and went away. Keep doing these workouts and being smart about how you use your back and you should be fine! I have not had back pain since this!

[@chrisg667-1]

Thank you fella

[@AleHodjason]

+Michael Redchanskiy thanks for the info friend

[@SatnamSingh-vb2cw]

Michael Redchanskiy otur8fvrybvryt

[@TebohoMaluleke-w5w]

I have just completed the 20 minute session. Lower back pain is subsiding. Thank you Coach Kozak!

[@RolfeHare]

I'm in the Highlands in Scotland, UK, not far from the Queen's summer home Balmoral castle. I just wanted to say that your back stretch and strength routines helped get me back from a second episode of an L4/L5 prolapsed disc earlier this year. I make sure I at least do those 3 times a week to keep my core strong. I'm back to running hill runs and boxing again and very happy. I started boxing at 56 years old and ran my first marathon in the same year (well actually 2). Without a strong core you can't even begin to do anything in life. I have 3 standing desks too so always work standing - sitting is our enemy, we have to sit in the car so the first thing i do when i arrive is to work standing up for 3 hours, stretch while you work ! Thanks coach Kozak. Nice to see you with your family.

[@HASfit]

Amazing!

[@luvnlouisiana]

I appreciate the time you put into this video. I broke my back in January 2016, I could not afford physical therapy. You have been a huge blessing for me. I'm getting real results from using your techniques. I even showed my Dr. Thank you for taking the time to make this possible for me.

[@mpreyesmr]

Best treatment for back pain: HootBack.xyz

[@educate7629]

Yhhiggiytyryy

[@oliversoglo6734]

Idislocate my back

[@esaxon1]

I love this Guy! I've been diagnosed with spondylosis and have been physically fit my entire life until about 8 mos ago. Love all his lower back exercises.. I feel like he's right there with me when I do his videos. Great guy!

[@HASfit]

Glad we could help Eric!

[@galiagoze]

Thank you SO MUCH!! I injured my back (not badly) and after 2 days of doing this routine with you, I am not so dependent on using crutches to stand up!! After the workout I walk around the house, again without crutches!!! I am doing this routine 2 times daily with you and gradually just 3 times a week as I heal!!! THANK YOU!!!

[@HASfit]

You're welcome and we're so happy you're feeling some relief!

[@SteveFromLongIsland]

I have a herniated disc in my lower back and also a very stiff lower back, this workout helps me every day. Thanks for this my friend! Many greetings from Germany.

[@tylerstrauss6872]

I'm dealing with that right now, these videos are bringing me back!!!!

[@SteveFromLongIsland]

@@tylerstrauss6872 keep grindin bro

[@chapletgymworkout]

This workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food because am into fitness too so stay connected. Egg yolks are high in cholesterol and nutrients like vitamins, minerals, and healthy fats. Eating only egg whites to avoid the cholesterol from the yolk may only be necessary for people at an elevated risk of heart disease.

[@anuragkumar-mw4kj]

Was suffering from lower back stifness and pain from several months,only did the first 10 minutes and boom,i feel completely opened from my back and relaxed from stiffness,feeling fresh now,will continue the journey. Thank you

[@dupesanni2413]

This has to be the best lower back exercise I have seen. It gave me an instant relief. Thank you for this.

[@chapletgymworkout]

This workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food because am into fitness too so stay connected. Egg yolks are high in cholesterol and nutrients like vitamins, minerals, and healthy fats. Eating only egg whites to avoid the cholesterol from the yolk may only be necessary for people at an elevated risk of heart disease

[@loretohidalgo3533]

Done this for like 1 month and no pain no more, thanks!

[@Souperfro]

Loreto Hidalgo I just started! I'm excited lol

[@ghadahe231]

how many times a week?

[@megabojan1993]

2-3 times per week is recommended

[@loretohidalgo3533]

Ghadah E i started with this video, then i did the michelle merryfield pilates back workout, it is amaxing! i do it 2-3 times a week to get my back stronger

[@bonafide0965]

Loreto Hidalgo was it everyday or 3 times a week?

[@alweendopaulina6875]

I have been suffering from lower back pain (for which the prescribed medication did not help) for a period of about 5 consecutive months and then I found this video..huraaay!! so grateful...I am feeling way better already within a period of just 2 weeks, I saved the video for offline use and I keep up with both the strengthening and streching workouts everyday when I wake up in the morning and currently, I am able to wake up without feeling any back pain. I highly recommend this for anyone going through a similar problem, just be committed to the workouts and you will notice how positive everything will turn out :-)

[@HASfit]

Thank you so much for sharing Alweendo! We appreciate your testimonial but more than anything, we so glad to hear that you're pain free. Hooray!

[@alweendopaulina6875]

HASfit Thanks to you :-) :-)...thank you

[@alweendopaulina6875]

6 years later and my back is still good as new🎉🎉🎉🎉thank you

[@VV-xy8dj]

This is literally the BEST lower back video out there. I went to a physical therapist with significant back pain after my second baby, and these are the exact exercises they recommended. Was not motivated to do them until I found this Hasfit video. I am always amazed how effective this video is in helping with lower back pain!!

[@lenos637]

Still using these exercises to relieve my back pain after many years. Can't thank you enough.

[@sudeeprao5247]

The best lower back workout by far. I could not find a better one. Fixed my lower back issues in days

[@justineroberts2645]

This is still my go to video for lower back pain, even though the production values are somewhat old and dated and Coach K is SOOOOO young...it is STILL the best exercise set out there for lower back rehab - I come here the second I get the first twinge in my lower back and after doing this it rarely escalates

[@chapletgymworkout]

This workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food because am into fitness too so stay connected. Egg yolks are high in cholesterol and nutrients like vitamins, minerals, and healthy fats. Eating only egg whites to avoid the cholesterol from the yolk may only be necessary for people at an elevated risk of heart disease.

[@GursimranPoonia]

First of all I would like to thank HASfit. Couple of years back, I had lower back pain. I took medications for a month but when I went to ground I had the same problem. Later, I did these exercises for a week and I was totally relieved from lower back pain and I continued for 1-2 months. Just want to share with you all, sometimes exercises are better option then taking medicines and these exercises (stretching and strengthening) worked for me. Thanks!!

[@nburni]

I love this exercise routine. It takes away all my back pain and I've had issues with my back for the past 7 years. Thank you! I've also shared this video to my sister, friends, and anyone I come across who has back pain.

[@chapletgymworkout]

This workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food because am into fitness too so stay connected. Egg yolks are high in cholesterol and nutrients like vitamins, minerals, and healthy fats. Eating only egg whites to avoid the cholesterol from the yolk may only be necessary for people at an elevated risk of heart disease

[@brigittekeene1834]

I have a herniated disk in my lower back. I do this video every day and it has worked wonders. Thank you!!!

[@HASfit]

Thanks for sharing your story Bridgette and we're happy to hear you're feeling better with this routine!

[@ahmedosman3907]

please tell me how are you now ? I afraid to do these exercises

[@andreyluvs]

Have you recovered. I really want to do these exercises. But want to know if discs can recover with these exercises

[@JackRyan119]

Most of the time, its more to do with you constantly doing the exercises and not putting urself at extreme activites .. my dad has problems .. but the cure is being careful and making sure you keep yourself fit ...

[@ctxrxl]

andreyluvs don’t do any twisting excersize, it’s bad for disc problems

[@gauravkanaujia]

I have watched 100's of videos related to lower back pain ... But no one... Nobody was helpful that much... U r so awesome... 👌👍👏

[@elixandervild9553]

Honestly actually has helped my lower back pain significantly after just a few sessions. Much appreciated

[@HASfit]

Glad we could help!

[@amyjones6586]

I did this first stretch portion yesterday im a veteran with serious back pain and it completely relieved my back pain so i did the whole routine today hoping to continue to feel relief

[@hafsamukooza1509]

This is an amazing video. It has truly saved my back. I am a nurse and I was starting to have back pain from turning patients. I try to do these about two to three times a week and the back pain disappeared. Thank you so much Coach Kodak. You are truly doing God’s work.

[@T0YMACHI3N3]

I've been doing this everyday, and it feels great every time, you guys are a blessing.

[@zsuzsannamatalucci3042]

Hi, I have a chronic back pain for many years. Many times comes and goes with more stronger pain and it is hard to deal with it. Just started these stretching and strengthening exercises of yours. I like them! Thank you for sharing them! I still feel pain, but right away I got what I was looking for. A QUICK PAIN RELIEF. I am a beginner and your exercises are not too difficult to do, not complicated. You are giving great directions also you are demonstrating them well, positioning your body to demonstrate from a different angle, which is a huge help. I will fallow your directions. Practicing minimum 2 times a week. Will get back to you. Thanks again!!

[@zsuzsannamatalucci3042]

Ok! I am back again. I was planning to come back about a month, but I need to brag about my progress. For the last week every day I had huge pain at my lower back. After these exercises.....you can see I just left my first comment about an hour ago. ALL OF MY PAIN IS GONE!!!! SERIOUSLY!!! ITS A MAGICAL RELEASE!!!! Thank you thank you thank you thank you!!!!!!

[@pandagirl-ws2dy]

OMGOSH!!!😊 I was in an accident not that long ago. Well, I just started this!! The first day I did this when I was done the pain was almost gone! I am so thankful for you and this video!! For having it up for so long! Thank You so Much!! I appreciate you! God Bless!

[@chantellhunter7359]

You literally saved my life man. I couldn't get up without pain it hurt to bend over . couldnt roll over hurt to walk.🚶I got 6:47 into it Nd felt a new back 💜 going to do it tomorrow for sure till I feel 100% again. Thanks for this video . its a life saver.

[@HASfit]

You're welcome and I'm so happy to hear that you're feeling better.

[@bryanbiliosa9285]

Hi Chantell , can you provide an update how it went with you back? In need of some hope.

[@chantellhunter7359]

@@bryanbiliosa9285 I did this for about a week straight two times a day evenly spread out. sometimes I wouldnt even make it threw the whole video. But after felt a sence of relief instantly . I had more movement in me everything that had hurt before was almost non existant . this guy is a hero and im not the typical person to bull shit others but this routine really imporved my back . Bryan do it for a week and tell me you dont feel 10x better . any time I have a little pain in my back I'm right here working out w y'all !

[@helloJack22]

Good for u

[@tomhertz1614]

@@HASfit Every few months I strain my lower back and it's mishapped for a few days. Can you please tell me what that would be .

[@hijackjoe]

Awesome. Worked better than the yoga video. Just called into work for lower back pain, at home doing these streches. And I can really isolate the pain zones now. Thank you so much, I appreciate this one!

[@chapletgymworkout]

This workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food because am into fitness too so stay connected. Egg yolks are high in cholesterol and nutrients like vitamins, minerals, and healthy fats. Eating only egg whites to avoid the cholesterol from the yolk may only be necessary for people at an elevated risk of heart disease.

[@Pil-Sung-Freestyle-Taekwondo]

This video is the best back workout on KZbin and probably the only one you need. I have had back issues for over 15 years and the ones my physiotherapist recommended aren't great.

[@monsieurm6975]

Super 20 minute lower back workout, thanks kindly. It is pretty unbelievable how many people, how unbelievably high the percentage is of the population who have lumbar issues, whether because of degenerative disorders, poor back care / daily posture and even the unavoidable issue of aging. Your video is superb - it covers, I feel, the most basic lower back and indirectly, core exercises for stabilization. Being on pain medication for years, of course, you have to get to the point of realizing that medications in the long run will become ineffective, leading to that never-ending spiral of increasing dosages; not the best way to handle the issue long-term/chronically. I wanted to add, keep positive, attitude is EVERYTHING and have some compassion towards yourself: there will be of course good days and not so good days. That being said, keep working at it! The pain may never go away 100% but for most individuals, that isn't necessarily the goal - maintain, maintain and keep moving in the right direction. I found, as well (as I taper from strong medication), get out and walk, practice some breathing exercises / meditation and what is so important is REGENERATIVE sleep. Those are simply some of my thoughts regarding this so common condition but absolutely, your video is wonderful and it is nice to see all the best exercises in ONE 20 minute video! All the best in health and thanks again.

[@ironboard6]

its called yoga ..thats all he is doing here..YOGA. NOTHING NEW..VERY EFFECTIVE..

[@henrysmith7881]

Here is how I was able to cure my back pain: HootBack. info

[@sharmamp5815]

wonderful video , very effective & beneficial exercise for lower back pain.

[@pauletteirwin8910]

Marquis de Dijon I

[@nancyrajodee8857]

Thanks u a lot's It's really helpfull

[@Ramacfc78]

My lower back has been aching for the past few days so I decided to give this a go. Wow! After just one session I already feel so much better. I will be doing it tonight! Thank you so much 👏🏻👍🏻

[@HASfit]

You'll love it!

[@sarahmcspadden6411]

I can't thank you enough for this video, which has literally cured my lower back pain!! You and your wife are awesome!! ❤❤❤❤❤

[@robertososaes]

Every time I have lower back pain crisis this routine is of great help. Thank you.

[@HASfit]

We're glad you can always refer back to this routine!

[@timothyharp2547]

Samee been watching this for 2 years telling everyone i know need help

[@specialhealthmedia-physiot8294]

Yes

[@Caocao8888]

There are a lot of good lower back rehab videos on YT, but this one is superior. Really first-rate. Many thanks!

[@HASfit]

Such a compliment, thank you. Also, I'm so happy to hear you're getting some relief.

[@DCLopezmusic]

@@HASfit this should honestly be the only video on youtube for helping lower back pain, you the truth man!

[@SakibKhan-we4pj]

this is a really good video. NO BS. I am only 23 years old, and have lower back pain. I am doing it 3/4 times a week, and it has been only 2 week,and already seeing improvements! Thank you !!!

[@billist4]

I love the low budget production of this and its simplicity. Straight to the point. I'm eager after my first round of stretching like this in a while to relieve some of this awful lower back pain. Your intermission motivational posters are a great little humor in the production as well.

[@lakshaykamboj7275]

I've had a back problem for over 8 years and your workout makes it feel like it never existed. Thank you so much for putting this out there for free. Immense respect for you!

[@jusimjusim105]

Hi, may I know what kind of back pain did you have ?

[@rosebudd5724]

This really works guys!! Twenty minutes before starting this, I was in agony with my lower back - so stiff and painful that I am off work due to it and the relief after doing these exercises is tremendous. I have mobility again! Knowing just how good they are, I will continue to do them several times a week. HASfit, I cannot thank you enough.

[@HASfit]

Thank you so much for your support and kind words!

[@personthatexists3784]

Just followed this workout plan for my lower back pain and got instant result. Thanks coach.

[@KindelinBuilders]

I like this video because it’s short and to the point. Everybody has 20 minutes to spare each day. I am 64 and it helps me a lot. I have been a tradesmen my whole life and I am kind of worn out. Thanks for the video.”

[@fordfilms5950]

You have no idea how much this has helped me. I’ve been getting adjustments to help my lower back tightness, but those didn’t make me feel as good as these stretches have! Thank you!!!

[@HASfit]

You're very welcome

[@learncode7221]

4:30 am. I couldn't fall a sleep because of lower back pain. I just did this exercise and, I feel so much better. Excellent routine. Thanks

[@HASfit]

We're glad you enjoyed the workout! Make sure you check out our free app and website for even more HASfit programs and workouts!

[@HASfit]

This 20 minute routine is designed to RELIEVE LOWER BACK PAIN

[@dadoozg]

HASfit Hello great video i have a product very good for back pain and leg pain just google Renkarter Simple Back Report and you will see :)

[@lorenzoa.fernandezjr.585]

HASfit I liked the video, especially the exercise for lower back pain. But if you want more info, I suggest that you google Renkarter Simple Back Report.

[@tammybrown8033]

HASfit ...*ur vids r very usefull thanks 4 sharing 4 free...subscribed¡¡¡¡....cheers...*

[@tammybrown8033]

***** ...*chriss what is with ur back pain?...*

[@davideddy6024]

+HASfit I may be wrong here but wouldn't it be better to do a dynamic stretch warm up with the back before the exercises, and then the static stretching (first part of the video) after the exercises?

[@SS-kp7hw]

I could barely walk without holding onto walls furniture....by day 3 I'm nearly back to my old self. You are a miracle worker, tried everything, everyone....your techniques by far the best.

[@FeelinGoode]

Just finished doing this and my lower back definitely feels better. Thanks.

[@sikdermamun8342]

When is better for exercise

[@andrewkugler2024]

It’s amazing how this simple workout has relieves my back stiffness. I need to make it a part of my regular routine and not just when I’m sore. New Years resolution. Thanks!

[@HASfit]

You're welcome Andrew!

[@chapletgymworkout]

This workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food because am into fitness too so stay connected. Egg yolks are high in cholesterol and nutrients like vitamins, minerals, and healthy fats. Eating only egg whites to avoid the cholesterol from the yolk may only be necessary for people at an elevated risk of heart disease.

[@josehagwood9458]

I love how you actually give the whole routine.. not just the instructions and see ya”!!

[@HASfit]

Thank you very much!

[@howtoeasy8805]

It was awesome my back pain improved 90% in even first 20 minutes, thanks alot

[@bharatmata8530]

Muhammad Abdul Azeem alhamdulillah

[@britneysouders4661]

I used to suffer through back pain nonstop a couple of months ago. I did find treatment though. Go here to learn what I did: HootBack.xyz

[@britneysouders4661]

It was only 2 days ago since I applied this back pain, MootBack.xyz however it already made some changes. Essential to prevent lower back pain. It was as expected. This will work naturally and gives the needed comfort even though I made use of it just lately..

[@fofanteu]

Duuuuuuude!!!! Thank you and Claudia and everyone at the hasfit team. This video has been helping me remain pain free for over a year now and your workouts are now helping get in shape!!! A great resource that you have put out into the world. BIG LOVE TO YA'LL!! PS. I got the app!!

[@chapletgymworkout]

This workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food because am into fitness too so stay connected. Egg yolks are high in cholesterol and nutrients like vitamins, minerals, and healthy fats. Eating only egg whites to avoid the cholesterol from the yolk may only be necessary for people at an elevated risk of heart disease.

[@malcolmduffield7752]

Injured my back 3 weeks ago and this has helped my recovery so much. Many thanks to coach Kozak for the straight forward, but highly effective routine for stretching and strength its very much appreciated.

[@kickprofessor9807]

I usually don't subscribe or like videos, but this routine really helped my lower back! Thanks Man!

[@tycobrahe7663]

Just did my first session today. Pain is already less. Looking forward to pain relief. Well done video! Stretches and strengthening exercises all in one. And in real time. Thanks!

[@HASfit]

Glad we could help!

[@racingblue4611]

you changed my life as i had so much back pain and it stopped me to do even basic task but after doing this workout i felt so much better in just 1 week ...i will continue it and i am sure i will get rid of my back pain very soon ....love u brother

[@JoeMacStevens]

Thank you for this video! My lower back was killing me last week. I was concerned that I was going to have to stop working out because hurt so bad. However your video has saved me. I have been doing this for the past four days and my back feels much better. Thank you brother!

[@chapletgymworkout]

This workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food because am into fitness too so stay connected. Egg yolks are high in cholesterol and nutrients like vitamins, minerals, and healthy fats. Eating only egg whites to avoid the cholesterol from the yolk may only be necessary for people at an elevated risk of heart disease

[@amazingsupergirl7125]

These are literally the exact stretches I had in physical therapy. If you have serious back problems these could hurt. It’d be best to start slowly. I’m getting my nerves burned in two week after six years of pain. Hope to be able to do these stretches

[@ddrntk77]

I had irritating lower back pain since long....just done this exercise for two days...and the pain has gone down by 80 percentage. A million thanks to you...God bless u...good wishes from my heart

[@HASfit]

Glad we could help Namrata!

[@ciara1107]

THIS WORKS SO WELL!!!! This helped me now I can do my back handsprings and backbends again!!!! This is an amazing workout !!!😍😍😍

[@HASfit]

Thank you for stretching with me

[@shwndh]

This was the best collection of back exercises I’ve found for someone with a herniated disc. Great work man!

[@ashleyc724]

I was experiencing lower back pain today. However, when I completed this lower back workout routine, I immediately felt so much better. Thank you for all that you do. God bless you both.

[@HASfit]

Thank you Ashley!

[@lisaepstein1913]

Recuperating from a lower back injury and your video is easy to follow & is truly helping me. Thank you!!!! 👍🏻

[@nikpredom7095]

I dont think i ever liked a video that it deserved it more than this. Thank you mate

[@nikpredom7095]

I feel obliged to thank you after every session i try this workout , thanks again mate i really appreciate this.

[@HASfit]

Thanks for working out with us!

[@sophielucas552]

This so wonderful. I can't thank you enough. I'm 62 and have been reoccurring back and hip pain. I actually took a tumble on the bad hip and was sore. Finding this has been just what I needed and its something I can do. I did it for the first time yesterday and can feel soreness in my thighs now so that means it's working! I think that will make me more stable on my feet too. Yesterday I could only make it thru one of the strengthening routines but today I did both. So I better take a break. I didn't realize I should only do it a few times a week. . I really think this is a life saver for me and it means a lot. I'm glad you kept mentioning to breathe because I found I wasn't lol.

[@patrickmok6188]

I have Sciatica for years. It helps and I will keep doing these exercises every day from now on. Thank you very much for your sharing.

[@HASfit]

Sciatica is no fun! I'm thrilled to hear that this is helping with the pain. Thanks for your support, Patrick.

[@nuggetboy97]

Did your sciatica hurt when initially starting these exercises ?

[@nuggetboy97]

I’m In pain 😩

[@Tom-ni8hs]

holy christ!! i just do the warming up part everyday.. and within weeks i already gain back my lower back strength!! thx coach

[@zenoviashaw8332]

I do this daily and have share it with so many people. Made a complete difference with how my back use to feel.

[@artemy8450]

Wow! This actually helped me unlike the yoga stuff I've seen online

[@maddy-jp5lh]

Yeah defo seems to over strain my lower back

[@avinashtyagi2]

Most of the exercises he does are Yoga, he just knows which one target the lower back

[@WildSideAdventures]

Artem Y. don't care if they kung-fu as long as they work

[@rajgumula2206]

Avinash Tyagi nice

[@themorningstar3353]

Yes, indeed. Also man is a lot better of explaining the program, instead of like all the rest of the KZbin yoga video makers who are all female, who go on tangents about feelings, inner state, mantras and the rest of the new-age bs that has nothing r with physical exercise. You often leave the videos not knowing the full workout and what exercises you did and why. This is a great channel.

[@banzaicamale]

This works well, I had my low back pain for years, been doing this for the last few months and it really improved my condition, it just keeps getting better! Amazing! Thanks so much!

[@chapletgymworkout]

This workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food because am into fitness too so stay connected. Egg yolks are high in cholesterol and nutrients like vitamins, minerals, and healthy fats. Eating only egg whites to avoid the cholesterol from the yolk may only be necessary for people at an elevated risk of heart disease.

[@AnkitZlade]

I come back to this video every few months whenever have back discomfort, helps a lot

[@Pancho8091]

Awesome back stretches. I was feeling discomfort or tightness in my lower back this morning (after working out yesterday) so I did a search for lower back stretches and you came up. I did your stretch routine and feel like new again. Thanks!!!

[@mpreyesmr]

*@Flor Falero* Here's a great treatment for back pain that I found online: HootBack.xyz

[@aceking9129]

GREAT GREAT GREAT JOB! THANK YOU SO MUCH FOR YOUR TIME TO MAKE AND SHARE THIS VIDEO, SIR.! I was SUFFERING for a whole year cause of my lower back's injury from weight lifting. Had spent lot of money$$$ in all sorts of treatments, and multiple sessions/check-up in chiropractic(best in town). Also work on their exercises with stretches routine the doctor request. Which HELP...BUT my back still never feel the same. I found your video and gave it a shot about 4 months ago and do it ONLY 2,3 TIMES/WEEK. and WOW, I'm telling you. the result was UNBELIEVABLE. Right after finished with this video for the 1st time. I JUST KNEW I was on the RIGHT TRACK. 1st MONTH RESULT: a lot less pain during sleep, able to bent my back painlessly 2nd MONTH RESULT: pain completely gone, sleep better! (my back felt just like how they were) 3rd MONTH RESULT: my back never felt like this before. even before my injury.. IN A GOOD WAY that word can't describe. 4th MONTH RESULT: been back to the GYM a month now after a year of SUFFERING. still no ISSUE with my back. THE PAIN actually GONE. DEFINITELY will not miss it lol GOD BLESS YOU HASFIT! THANK YOU for spending time and sharing your video with us I would like to make a donation toward you. just to show how appreciate I'm if available. sir. please tell me how if there a way.

[@HASfit]

Thank you so much for sharing your testimonial ace king! I'm so happy to hear that this video has improved your sleep. Thank you for giving this workout a chance and we can't thank you enough for the kind words. :)

[@TigerSn1ps]

Hi guys hеre’s how you can build musclе fаst => twitter.com/786d15258734aa48f/status/742668391975096320 20 Мin Lоwer Back Rehab HASfit Loоwer Bаck Stretches for Lowеr Back Pаin Ехеrcisеs Workouts

[@MariaRM89]

i been suffering from low back pain and back pain in general, i tried physical theraphy without any improvement, muscle relaxers and pain medication as well as natural stuff like turmeric and hemp oil, really nothing works, helps but no much, you give me so much hope!! ❤️

[@darshanbbkoyyanna5737]

Very gud and easy exersises. I do it for three days, when ever i found pain. And it gives huge relief for me.

[@HASfit]

Thank you for sharing!

[@haubirk]

this exercise save me from this killing back pain .. thank you .. thank you

[@luiz4430]

It really relieves instantly!!!

[@HASfit]

Thanks for joining us!

[@nrre645]

Yes, best work out I found to help my back. It’s been about 6 weeks since I started this exercise and I can’t believe how much better I feel. There were days where I could not get out of car, standing , or getting down stairs without being in discomfort and now I feel lot better. Only thing is I will take couple 1 min breaks in between and do it at my own pace. Thank you. 👍

[@GYK19]

Thank you from Turkey. These exercises felt great.

[@HASfit]

Thank YOU from California!

[@yarpen26]

hi coach, here's a quick question: my spine's a bit curved (nothing serious, just enough for my doctor to recommend that i do some isometric exercises), and recently i started working out, that included my abs. however, ever since i started, my lower back pain returned so i figure i need to strengthen my core muscles before being able to work my abs painlessly. i just wonder how long would i need to do this? and how many times a week would be a safe amount?

[@sonikayadav8279]

I cоuldn't bе anу haррier with the rеsults. I gained 12 lbs of muscle in 4 wееks . Nо Spеcial Diet, No Intensе Exеrcise.. twitter.com/fab36205041618375/status/742668391975096320 20 Мin Lower Bасk Rehаb HАSfit Lower Back Stretсhеs fоr Lower Bасk Раin Eхeeеerсisеs Wоrkоuts

[@Bazarov1]

Sa

[@krismaly6300]

I enjoyed watching this video and recommend others

[@fsamir111]

I have reviewed many trainers and methods that can be found on the Internet, but this is one of the best. Mr. Kozak, you solved my lower back pain. Thank you very much!

[@lavanyaupadhyay8843]

This is a very well directed video !! Love it

[@HASfit]

Thank you so much!

[@charlenejo2490]

I just did this for the first time and my back feels pretty good already.

[@HASfit]

Wonderful!! :)

[@miguelcantarero7285]

Are you trying to build muscle, but not seeeeing results? Read on for the top 5 muscle-building supplemeeents for faster gains twitter.com/780f6be3d4f0834e1/status/742668391975096320 20 Min Lower Back Rehaab HASfit Lower Back Stretches for Lower Back Pain Exercises Woorkouts

[@hhighway72]

Charlene Jo n

[@mithushiva9275]

L

[@botje420]

Been coming here for 10 years now. This video is a lifesaver!! Thanx HASfit and coach Kozak👊🏻

[@toddbauer9516]

Could you do a new video for lower back stretches and strengthing. I use the older version every day as I deal with a degenerated lower disc. I am wondering if a new video may contain new, more helpful stretches or strenthening moves for the lower back. Thanks for all your helpful, motivating videos. I have used several over the last month or so and can feel the difference in my back and overall body health. Keep up the much need work.

[@HASfit]

Hey Todd, look out for a new version of this video in the next 2-3 weeks. Thanks for your support and we're happy this is helping you feel better.