How Reverse Hyperextensions SAVED My Lower Back

[@N-DUR]

Dropped deadlifts for hypers and reverse hypers. Probably saved my back for the future. No pain at all anymore!!

[@neilmurray8920]

I just bought a reverse hyper from mirafit and planning to use it to fix my lower back. I'm used to working out 4-5 times a week and my weakest muscle group is always my lower back, limits my range of motion and deadlift/squat ability. I just this past week pulled something in the lower back and my job is very physical and I'm in pain almost constantly since. I've been prescribed pain killers but I'm going the reverse hyper route, it'll fit into my workout routine well and I feel like it's the only real way to fix the problem long term. Can't wait to try it out.

[@Toby-w9i]

Did it work?

[@vikashbhakta8943]

Thanks for posting !

[@tchevrier]

I don't have back pain, however I recently started to incorporate some corrective exercises into my workout routine. I tried this one for the first time. What a weird feeling exercise.

[@fortnitetrashcan8308]

keep doing it, it makes your lower back bulletproof

[@kenhutchison92]

Great information, thanks

[@nimblegoat]

I learn this awhile ago, it's a great exercise, can even put some weights on ankles, I also do the forward one , as gym has that. No spasms for awhile, got spasms just from reaching laterally , Spasms ( lightning bolts a lot worse than std lower back pain, probably up there with sciatica pain , but sciatica will take much longer to overcome ) . Think if need to do unusual reach with arms stretching back, beware and maybe some limbering stretches first . Also check out chest stretches' and rotator cuff exercises . another common injury prone area , and it's always worth having good shoulder mobility. Then if keen check out all the other supporting muscles that aid the big ones . As stated weak muscles means ones around take up slack. Again it keen worth making sure you have movement , internal and external hip , adductors etc, as again best to do muscle work the proper way, Core exercises support the back a lot and muscles of opposite side from say a suitcase carry, get back stable. Just touch your hand to that side and feel muscles working

[@zangl2955]

What other exercises do you attribute to getting out of that 7-8 deep dark hole back pain area? Also what was your typical set and rep ranges for these? Thanks for the real-ass video👍

[@BackMuscleSolutions]

Thank you! To get out of the dark 7-8 was mostly massage/trigger point release, and light strengthening like this, suitcase carries, and side planks

[@zangl2955]

I will genuinely start doing all 3. How would you work these exercises in on a 3 day/week full body routine? Want to know if you have any suggestions as far as sets/reps/progression/before vs after main lifts.

[@BackMuscleSolutions]

If priority 1 is back pain relief (as mine was for a while), I’d start every workout with these 3, or variations of them before main lifts. Treat these with the focus and intensity you would main lifts, and make sure everything is activated before heavy compounds. Usually 2-3 sets per area does the trick, and I’d give a day to rest between workouts. Best of luck!

[@zangl2955]

Thank you

[@kapitankapow]

thanks im just going to do this on my kitchen tabel and see if its then worth buying a machine for long term use

[@yashshukla1637]

Thank you so much!

[@jakobkristensen2390]

Thanks brother

[@kcmacdonald]

I am your 1000th subscriber Congrats

[@BackMuscleSolutions]

Much appreciated man!

[@grass99-he6si]

​@@BackMuscleSolutionsYou got 5x the amount of subs since this comment

[@AlejandraCardenas-ny7ng]

Thanks! Was helpfull

[@omaralzubbi2051]

What's the difference between reverse hypers and back extensions on a 45 degree bench?

[@BackMuscleSolutions]

Reverse hypers isolate the lower erectors better with less total body stress, and 45 degree back extensions work more muscles - more hamstrings in particular. Both are great just different

[@saijalshaikh28]

I had suffered lumbar spine twist 7 months ago can i perform it?

[@Da_rlzt]

I usually get sore lower back pain from these exersises, but I only do it once a week, 3 sets of 10-12 reps. Usually it stays kinda sore during a week. Should I do it everyday for the back to adapt? Thanks!

[@BackMuscleSolutions]

I’d start with twice a week, then build up to every other day or 3 times a week if this is an area you are committed to growing in. Every day won’t quite leave room for recovery, I’d space it out!

[@Da_rlzt]

@@BackMuscleSolutions thank you very much!

[@chrisk9613]

I have three spinal disorders, and I don’t get any back pain from this. Soreness, maybe, but not pain. But I’m very focused on form when I do this. Maybe try squeezing the bench/bars to activate lats? Maybe limit ROM until you get stronger?

[@RiskHorror]

2:51

[@josephcortes1427]

Can you these if you have si joint pain?

[@BackMuscleSolutions]

SI pain tends to be more glute tension related, but these wouldn’t hurt and could help stabilize the joint

[@ozonecern3988]

After watching Brian Carroll's video (kzbin.info/www/bejne/q5e2e5l8npKpndU), I think some people should not use Reverse Hypers. Could you please comment on who should and should not use the Reverse Hypers? Thanks! enjoy your video!

[@BackMuscleSolutions]

Thanks for sharing that video! Yes the reverse hyper is by no means a cure all or for everyone. I have found most benefit in using it to build strength after a period of back pain and atrophy where you are mostly out of pain, but need a way to activate and strengthen the lower back and erectors safely - when a squat or deadlift for instance would be too taxing/risky. I don’t think someone dealing with present back pain above a 4-5 or active disc issues should do this at all, and should deal with the underlying source first. Let me know if this doesn’t answer your question!

[@ozonecern3988]

@@BackMuscleSolutions thanks, your answer helps

[@MegaSweetie00]

Too much talking