How I Fixed My Bad Back In 5 Steps

[@MarkLewisfitness]

This is not a "copy me" video 😂 It just explains what I've been dealing with and how bad it got - and how I've solved it...copy me at your own peril 😂

[@ryanfarewell2336]

I'm going to copy you

[@MarkLewisfitness]

@@ryanfarewell2336 bold move 😂

[@Abanikosi]

Just had my mri results from an injury whilst training before Xmas. Same deal. Old back. Exact same bulging narrowing but also pressing on sciatic nerve causing numbness in toes. Doc asked how I did it. I tried to explain hyrox training putting a bag on my back and lunging. And also heavy kettle bell swings. The consultant looked at me like I was a mad freak. Asked me why i felt the need to do that volume of training at my age and if I didn’t want to be having real issues at 65 I should stop, just do enough to stay reasonably fit. Don’t think they understand older athletes. Taken about 4 months to start feeling secure again carrying weight and lifting. keeping moving and doing adjusted training has worked for me. The only issue I have now is confidently jumping into a box. My coaches are great at sorting alternative movement out. Just got to stay injury free for Malaga in two weeks and keep expectations low.

[@G2S_Tv]

Yoo I'm 80 percent blind and strong im more physically capable than 96 percent of people I need some help cutting fat and I started Trt recently

[@derekathomson]

​@@AbanikosiWhy would you need to jump onto a box? What's the benefit?

[@htownblue11]

I love how Mark has to struggle not to bust out laughing at some of his dialogue 😂😂😂. We love the mix of real life fitness information mixed with self deprecating humor. As a fellow Middle aged fitness fanatic I certainly appreciate your experiences friend.

[@vong4518]

I had my back go over a year ago… Slipped disk from both sides of the nerve. It got so bad i cried and crawled to the bathroom and couldn`t sleep… Paramedics made me snort fentanyl and pumped me full of oxy. Week in the hospital with16 different meds and 11 prescriptions (no joke), and year in recovery with hard meds… Now i`m running, and your content is one of the reasons i took up on running

[@JBuchmann]

Fentanyl and oxy from the doctor? I hear so many horror stories of people becoming addicted to that and ruining their lives. Scary stuff,.glad u didn't go that route

[@vong4518]

@@JBuchmannI have ADHD so those just took the pain away and didn’t affect my head in any way… Told the doctors that this was a bad trip since none of the 16 💉💊 got to my head 🤣

[@juliangudsell7956]

Mark, This reminds me of the main reason I watch your videos... They remind me of the things I already know. Most of us already have many of the tools to train, prevent and rehab and injuries but it always surprises me how easy it can be to fall out of good habits!

[@AtomicAbby42]

I've been having similar issues on and off, for several years. I know the bad days can be terrifying, wondering if you'll be walking and standing much longer; and the relief of the good days where you can actually take a walk, and do some bending without much pain. I also recently changed my approach to getting through it. I'm with a new doctor, using new tools, fairly similar to what you're doing, and so far I am seeing improvement! I've been able to do some runs over the past few weeks without collapsing in pain the following days. This experience has shown me, and your video seems to back it up, that dealing with pain can be a lot like trying to lose weight - you can't look at it like a temporary problem, take action to change it, and think you can go back to your same habits; it is another lifestyle change. You have to commit to living in a way that supports the health of your whole body, and maintain good practices to keep it well. I hope your journey (and mine) continue into a successful place.

[@topsysdad1]

I went through a prolapsed L5 which resulted in an emergency operation when my bladder shut down due to the nerve being pinched. I have huge empathy for anyone who suffers back issues, i had a year before the op and was so bloody miserable due to pain, sleep loss and being unable to work. Thankfully since the op 10 years ago I train hard and got back on with life.

[@koorastars7924]

The same thing happened to me caused by heavy lifting in the gym, thanks god I figured it out earlier and the bladder hasn’t touched the nerves yet. Well, may allah heals us all 🙏🏽🙏🏽

[@Ryan92X]

I had this exact same issue. I had 3 herniated discs in my back 4 years ago (couldnt walk without spasming) i had 3 MRIs and 2 nerve roots blocks at 28 years old. I seen a specialist physio recently they said very similar - I'm over protecting my back and I need to slowly push it out it's comfort zone. It really is getting better. Especially with running and pilates.

[@MediocreHero66]

As a Physio who dealt with the ye old faithful lower back pain on the regular, I am so glad you got advice from some actual sane professionals, tonnes of quacks out there, lining their pockets and putting you in questionable positions or applying voodoo like therapies. I could rip into some of the info that you spoke about, but the main thing is, it has worked for you, which is obviously the main goal, so I am happy you're over the hill in your back pain saga. I would however say, don't be afraid to sit, just don't become sedentary :P and a whole host of studies came out showing that healthy, unsymptomatic 25 year olds with no underlying conditions had 'degenerative changes' in their lower backs... so take findings with a pinch of salt, correlation not always causation. Now get back to your 5 second bracing for your 'core' - that one had me in stitches!

[@Gekkibi]

Ya, some mentioned things were questionable at best. If only there would be a way of getting the placebo-effect without financing woo-woo industry...

[@krizzleize]

+1 I had spine imaging when I was 21 which showed “surprising degeneration”. Shocking to say the least. It turned out the pain I was suffering with was from piriformis syndrome, easily fixed with exercise. I’m 41 now and have never had any serious back issues. (Only minor stuff - which is why I’m watching this video 😂)

[@theKashConnoisseur]

I certainly flinched internally every time he mentioned chiropractic. As a PT-in-training, it makes me sad to see so many people embracing sham pseudoscience.

[@SteveBIRK]

As someone who dealt with basically the same thing you are 100% right. Shutting things down is not the answer. The only frustrating thing I have found is trying to figure out when to start increasing the volume of training. I start to feel normal and want to do what I used to, get ahead of myself, and suffer a set back.

[@Duhhhhhhhhhhhhhhhhhhhh]

yeah, it always happens just as you're feeling good about yourself. A proper downer each time.

[@leewatson7539]

Quality advise here, based on my personal experience anyways. Standing desks, Mobility work in the hips and upper legs, strength training and keeping my weight in check too (specifically below 80kg) have worked for me and my herniated discs. I have a cocktail of drugs on hand for when it does go 😞 but episodes are better to deal with and less frequent thanks to things you highlighted. Thank you for sharing and reinforcing that I'm on a good track. 🤙

[@Real_Matt]

for my benefit to remember it all. 1) Mobility work - move overall, walk - starting by doing 20 minute walks, built this up slowly 2) Flexibility specifically stretch hip flexor/Psoas (couch stretch with side bend), piriformis and glutes - pigeon stretch, cobra pose and hangs upside down 3) Strength - core, hip flexors, glutes 4) Sitting - try to minimise 5) other stuff, sports massage, red light therapy, sauna a few times week

[@Veroweithofer]

Consider buying a walking pad ! My husband got one for his raised desk. So when he is doing computer work he walks slowly. Standing makes his back sore, all sorts of chairs were tested and dismissed. It’s foldable too.

[@etiennericco]

Hey mate... Great video and glad you are back on track. Personally went through the same last September at 47 years of age. Self healing, mobility and a bit of core strength made a big difference. I guess the lesson here is to keep listening to the body and acknowledging the fact that we all age 😅

[@TamsinMiles-xu3kc]

Great video! I have a very similar issue I’ve been dealing with for 12 years. My physio said the same thing this month. Keep moving it’s frightened. Now I know that it’s so much easier to plod till it’s easier again! So pleased you are on the mend!

[@Mars-hq4gh]

Awesome advise, 3 months in & my back is an overreactive parent, keeping me grounded. Random Nerve pain with daily Spasm, super funny & informative, massive thankyou!!

[@danny-boyjoshus1058]

Youve gone full Goggins Mark! Psoas stretches, daily workouts, lifting etc. Nice work, stay hard!

[@thohangst]

Walton, obvs

[@AdrianTregoning]

Still one of my favourite channels. Your dog is too cool! Glad the back is coming right. I don't have back issues but at 42 my hips are giving me grief. Time to take some of your advice. Yes, yes, at my peril.

[@markwhaden]

Nice one Mark ! Plenty of ideas to consider in this video. Going through exactly the same thing right now at 50, and glad see your back issues haven't made you loose your sense of humour

[@jdtaylor81]

Loved Lincoln as co-host! And the insight of course!

[@MarkLewisfitness]

He was feeling neglected !

[@RolledKing]

Great video! You are basically me with this. I blew up last year after running 50km weeks for months, and I panicked…MRI, etc etc. But a good physio set me straight - it’s your hips, you psoas, not your back! Love the stool at your desk - what brand is it???

[@mdeerocks6792]

I hope your back gets better Mark. Everything you talked about is incredibly important to do at any age, but especially when we get older. Core and stretches are crucial.

[@TheStammerer-sn3qs]

Hey Mark, I know how this feels, buddy. I got miss diagnosised and stupidly continued at the gym for months. One spinal discectomy and fusion later by age 34 - luckily my stubbornness and fitness saved and here I am today with a 125k sub YT channel. Get better soon, mate.

[@james-jq8sk]

Ex Royal Marine here, I have identical spinal issues to you plus something called spondiolithesis. I have been training for 50 years, weights, cardio, triathlons, cycling. Biggest help I ever received was from a Neuro Surgeon from Bombay (as it was then), he gave me a list of exercises to do which helped instantly, main one was lying facing down and raising one leg a few cms off the floor and holding it there for 30-60 seconds, then do the other. I could never do a deadlift as I know it would cripple me. I could waffle on for hours but I won't 🙂

[@thomasgrimm1664]

Watching your videos I'd never have guessed you were dealing with serious back pain for months. Glad to see you on the mend and back in the gym!

[@alanbair9694]

It's scary how similar the situation is that I am in. I'm 6'4" 220lbs, 43 yrs old, later life runner/fitness enthusiast. For the past two years I've had nagging back pain and for the last 4 months it has been much worse. Haven't been able to get up off the bed or floor at times. Went to a doctor and got a recommendation for physical therapy. Iliopsaos and hamstrings are tight. Glute medius is weak. Have my first therapy visit in 2 days. 1. Keep moving, 2. Stretch (the right stretches) 3. Strengthen the core/glutes/hips 4. actually use my standing desk... you're bang on! Mark, I love the content. Where is Nixon!? How dare you walk those other dogs! Lol

[@parzival9494]

My MRI’s are almost identical issues. You said everything I do, stretch, move, chiro, strength training, etc. My only issue is my job has me in a car for hours at a time driving. My issues also pop up with my back every 9 months or so and can be anywhere between aches and pains vs unable to move or stand up and can last between 2 days or 4 weeks. Just need to continue getting out of the car every so often and walk/stretch. Thanks for the video!

[@wilsiboy]

Great video. Funny & very helpful. I was in the same boat - worried that something was seriously wrong - and started doing all of the stuff except for the sauna & massage gun. 4 weeks later, massive difference! Using an app that does mobility, strength and injury prevention for runners. Don't strictly need it but keeps me accountable to do it every day. Good luck to all with back issues. Thanks Mark!

[@paulfairclough9350]

Thanks for sharing this. I’ve suffered with back pain for over 20 years following an injury. Recently its been getting worse with my hips feeling very tight and stiff, I was trying the usual exercises without much success but this last week I bought a roller I’ve been working on my psoas muscle and associated muscles. I’ve noticed an improvement already so fingers crossed I’ve found a solution 😊😊

[@skywarp_777]

I have had lower back problems since i was 30 now 47. Been to ER twice with injections to settle nerve. Last disc prolapse caused massive pain and lost sensation to foot. Had operation to trim disc now lost nerve activation to big toe. Lost muscle activation in extensor hallucis longis muscle. Always been active throughout this period but can understand 100% what Mark has been through. I agree with everything said as done exactly same rehab. Dont sit it’s terrible. Avoid long car trips sitting. When its inflamed get mobile go for a long walk. Wake up every day stiff after sleeping but if get mobile it feels good. Stretch as much as possible. Now run 10km and cycle 70 km with every now and then aggravation. Just be mobile and work within your range. U can overcome the terrible pain.

[@Hardcaslte]

It's funny you're posting this now. I have the same issue and I've always noticed my back seizes up only when I stop working out for months, which in turn results in me just sitting all day. It happened to me at the beginning of January and like usual I'm down and out for 5 days and then I'm better. Then it happened again in February where I was out for almost 3 weeks. I've never had back spasms like that so close together, and I've never had it last more than about 5 days with stretching, but for some reason my back just wouldn't let go even with stretching and back adjustments at the chiropractor.. So eventually I basically got fed up with it all and just got back on the bike and said well if my back hurts too much I'll just get off the bike. The first few rides on the trainer I had a little pain, and now I'm totally fine again, I've been back to training for a month and feel great. But since all of this happened I scheduled to have my back looked at and I'm really curious what they'll say. I'm really just doing it to be sure it's not something worse, but after seeing your video I wonder if it'll essentially be the same thing that yours showed.

[@McNultyoh]

Super timely video. Going through the exact same issues. MRI planed on Tuesday. It's a lot of effort though and so easy to drop off on all this when things start working again.

[@MarkLewisfitness]

Exactly what I did. Got better, stopped staying on top of it!

[@jerodkillick]

OMG. This exact same thing happened to me. Debilitating. After months of physio, I am finally getting to a better place and hope to be able to start running again this summer. I have an entirely different perspective on life after going through this. So glad you covered this topic.

[@Mrkalm007]

Good stuff. The wall stretch for my hip flexors makes a massive difference. The problem with standing all the time though (which my job requires 9 hrs a day) is is causes issues with my knees, so i find ergonomic chairs really helpful. % mins in a deep squat is also good for me. Then holding my leg out in a side kick helps with the hip strengthening.

[@kevinbrandt2417]

Thank you for this video! I have the same issue but I have never gone to the doctor for advice. Much appreciated!

[@Dave_does_stuff]

Alright I’ll subscribe. As watch your fix your back pain video on my 2nd back throw out this year. Great advice in here to help and enjoy the humor. Needed to hear to just move. On day 5 of my 2nd Prednisone pack and getting my first MRI in a month. Just need to start back working out. Turning 48 soon and just got back to the gym late last year. Was going great and then got sick in Jan and back went out due to coughing of all things. Great channel!

[@TheMagicOfReality1]

Good video, thx. You’re an excellent communicator. Glad you listened to the orthopedic surgeon who explained the facts about your MRI and what was happening by over-guarding the injury site. Sorry to hear that you think there’s no way of knowing which strategy is more likely to be helping you when, of course, there is an obvious way of knowing. It’s called evidence. Hint: ditch the chiro and red flashing lights. They’re bollocks. If you don’t believe me, ask the orthopedic surgeon whose advice got you moving. Love your work. Thx again.

[@MarkLewisfitness]

My chiropractor does a ton of massage and mobility work - makes a huge difference to me . the crunching joint thing just sounds funny so I tolerate it. 😂

[@ed1726]

@@MarkLewisfitness If your chiro does physio - then cut out the magic and go straight to physio.

[@MarkLewisfitness]

@@ed1726 I like the magic

[@ed1726]

@@MarkLewisfitness Can't argue with that :)

[@DrewKime]

Chiro isn't magic. Yes, there are quacks who think it can cure the flu. But when I had back issues, the surgeon who read my MRI referred me to my Chiro, who got me moving again.

[@malthekjrbendtsen194]

this is amazing, just recovering from a 2 week of barely walking from pain, great to hear someone that has some success!

[@paulstewart2297]

I'm just over 60yrs old and have been doing triathlons since 1986. Like you, I've had problems with my lower back the whole time. I'd like to suggest a bit of caution with the inversion table. For me, the table worked well when I'd tweaked my back. But the problem I had was that a few years ago I had a partial rupture of a disk that felt a normal tweak that I'd had a dozen or so times. The inversion made the rupture worse. Not trying to suggest you don't do the inversions, but if they ain't helping, don't keep doing them and get checked out. Side note: Though I've been doing triathlons since the 80s, I'm sorta on an extended hiatus because I started playing drums 6 years ago. I had been in an adult program at the local School of Rock (in the US) music school (no, not related to the Jack Black movie) for a few years, but left at the end of 2023 and am now in a 90s alt rock cover band. First gig is this Saturday! I bring this up because you absolutely need to find a local music program, join it and start playing with others who are starting their musical journey. Yeah, I know what you're thinking: you're not anywhere near ready. I didn't think I was when I joined my local program. But you need to do it. I've competed in all sorts of triathlons, finished 2 IM distance races, a couple of solo 12 hour mtb bike races, and was in a couple of 24 Hours of Moab events. Playing in a band, on stage, ranks right up there with these events. Plus, I would absolutely love for your channel to include stories of how you're progressing as a musician.

[@ChubbyUnicorn]

You sound like a very cool person who is living life to the fullest 😊 very cool!

[@stalar2892]

I had a similar issue with my knee. I injured it while climbing, took ages to recover (but eventually did with physio oversight) but a year later tweaked it while doing a similar move and then got incredibly ill for months (bedridden for weeks and then unable to do much at all for 6 months) so it didn't seem to be recovering. It was terrible. I ended up getting an MRI, and my orthopaedic surgeon basically said the problem is the fear and the lack of movement leading to weakness, not the meniscus tear. No surgery, just lots of physio. Now after I've been inactive for a while I can feel the instability and soreness returning but I see that as a sign to restart prehab and strengthening again, not to rest it. I am very grateful he didn't just do a placebo surgery and took the time to explain things and reassure me I'd be back to it with my 40+ year old knees, I just had to do the work. He was right.

[@misterwillguitar]

fantastic to hear you got yourself back on track - another tale of "pain doesnt tell the full story" - and very glad it wasnt the "game over" pain sir

[@irfuel]

"back on track". Badum tsss.

[@danyboyno1]

Very similar experience, but herniated L4/L5, had the op but couldn't recover, i was facing further surgery, I couldn't see a way out but somehow, I found mobility training and I've not looked back. I fail on the consistency but at 47 I'm back playing hockey, kitesurfing, rugby coaching and running. I now follow an absolute "nutter" called Tom Morrison - he and his team are brilliant!!! Mobility, mobility, mobility!!! 🕺🤙

[@finn_english]

Glad you're feeling better after all this, well done and keep at it! Deffo need to keep on top of my mobility/flexibility as this is the one that's hard to get back with age

[@jamesmungall6669]

Great to see you back at it. I’m beginning again after 8 months of foot pain and a couple of months of doing nothing more than walking after I strained the tendon attaching my rhomboid minor to T1-C7. Today I ran 1 km and felt proud. Two years ago at 63 years old I could run 100 miles in 29 hours and now I’m thrilled to run 1 km…

[@vincentcrowley5196]

Thanks for the video, i am now wearing a heat pad on lower back. I blame it partly on overdoing kettlebell swings yesterday but also spending too much time sitting down

[@Jane_Friday]

I have exactly the same problem. I got the first massive backpain in November, third episide right now. I could't even sit on the loo, but MRI was only telling normal degeneration that corresponds to my age. I did some right things already, like just not stopping to workout. You always can do things in the gym. You always can walk, for the later you can take painkillers. What I now do for a couple weeks is working on the hips.

[@randomCADstuff]

I bought a desk off Amazon that raises from a compressed air cylinder. It's just a cheapo one that is just placed on top of your desk, but it works. I was going to try it out then buy something more expensive, but it works so good I just kept it. Eventually I'll buy a proper desk once I find one I like at the right price. I prefer the compressed air versions over others but they are hard to find. Electric ones work just fine but you have to spend $$$$$ if you want one with a reliable motor. Most of them seem prone to failure. Compressed air just seems like a better solution. For most people just standing will eventually start to hurt as much as sitting. We aren't design to neither sit nor stand in the same position for long stretches. I try to alternate between sitting and standing around every 30 minutes (or whenever it occurs to me that I'm due for a switch); for me at least this was the magic pill. The advantage to an air cylinder desk is that you can raise and lower it super quickly. Faster than electric (and somewhat more reliable) and way faster than a crank desk. The issue with slow raising or lowering (or even worse, the electric motor breaking) is that eventually you'll get sick of changing the position if it takes to much time/effort and just won't bother.

[@redmantech8167]

After a herniated disc 10 years ago and had to have surgery, you quickly learn how to really treat your back after many years of abuse. 10 years on the back is pain free a couple marathons down and more to go. Took me far longer to learn all the things you just distilled and they all help even if I am stilling while I type this!! Great video and one that should be mandatory watching for anyone with lower back issues.

[@HoboSteve2]

Great, now I have to type this with my legs...Thank you mark...

[@RilakkumaPWNS]

😂😂

[@stevepowell8395]

As someone who suffers from lower back pain, I empathise completely. Like you, I stretch most days and will try a couple of the stretches you are doing as well. Many thanks for another informative video.

[@tubemunkytoast7760]

I’m going through this right now. Same age, back operation 20 years ago (partial discectomy due to weight lifting) sporadic bad back ever since, constant regular exercise keeps problems at bay but I get the same 2-3 day issue every 6 months and live with it. Other (2 wheel related) injuries have reduced my exercise and at Xmas my back went again and has been painful ever since, MRI shows disc bulge. I’m no stranger to physical pain (motorbikes) but back pain reserves a special place for being able to drag one’s mood down and make me grumpy, it’s relentless. I’ve been dreaming of your inverted hanger thing after seeing it in a video and was going to get in touch to ask if it worked (obviously it doesn’t improve guitar playing as we seem to be at the same level). Thanks so much for this video, I’m off to walk the dog.

[@danschiltroth1576]

That Top Gun music overlay on the Anthony Edwards photo was heart wrenching for me. RIP Goose.

[@MarkLewisfitness]

You fly fast jets long enough....

[@andyl9428]

With the shades, 'tache and imparting of experience all we are missing is a baseball cap. Then I'm just sitting and watching Viper...

[@Tzveek]

Timely video. As a 28 year old, I have been dealing with a bulging/herniated disc in L5/S1 since August of 2023. Lost all strength in my left calf and it was really scary. I’ve been on the mend with physio now for several months and I’m happy to say that it’s looking like I will probably eventually recover to somewhat normalcy. The most helpful thing for me has been doing easy cardio exercise like walking and spinning (in a non-aggressive posture). I’ve lost about 15lbs too and I think that has probably helped. For anyone else dealing with this: it does get better, but you have to keep at it and look after yourself for the rest of your life.

[@531c]

Glad you're on the road to some kind of recovery. Definitely don't learn to lay bricks like i did in 1979, bad move. Keep moving, be kind to yourself.

[@robthewaywardwoodworker9956]

Good holistic approach. Glad you figured it out before it was "too late". Keep up the good work.

[@gustavofring-thechickenman]

Happy your back is better. Was very surprised with your activity that it hadn’t gotten bad. Especially the cycling posture. I have the same issues and am back to activity as well. Positive vibes ❤

[@jordoncrowle5465]

Fantastic video Mark! I’ve had issues and literally the same results that you have in the mri at 45 with a couple of previous prolapsed discs! Main issue is groin pain but I think the hip flexors and notes in your video are good and exactly what I’ve been told so will move more and continue to train those areas and the muscles around

[@fitnessresolved7373]

Like you I had a 6 monthly back issue. Literally did the 5 steps you said and have rarely a problem now.

[@jackseph03]

I’ve got 3 prolapsed discs and have struggled with them for over two decades. About three years ago I finally found someone (a physio) that could help me. My treatment, exercises and theories (not sitting, barefoot shoes, moderate exercise) are remarkably similar to yours and the difference has been amazing. I’m no longer in constant pain and I can do things again - running - that I thought were in my past. It’s just annoying that it took 20 years, countless specialists and tens of thousands of dollars to get here. At least I’m here now though.

[@Theoriginal1981]

Hi mark it’s great to see more 🇬🇧 KZbinrs. I came across your channel, which I’m sure was when I was checking out something called the YogaBody. I’m 43 just started walking the dog, for 25 minutes everyday. Tennis once a week, but I’ve never done stretching. Did you find the Yoga Body a helpful programme?

[@christianaunderwood]

This happened to me with neck and shoulder spasms on and off for three weeks. Of course Im training for a half-marathon. Thankfully my physio got me back running with the similar advice. Similar normal wear and tear. Great video!

[@brynthomas1498]

Since improving training eg doing a plan, ive had issues in hip tendon. But its made me realise i cant just run. I need to do complementary work. Daily stretching and strength work for those supporting muscles have helped massively. Its slow progress as not slowed down on training. But am seeing improvements from pretty much all youve been doing.

[@grote8324]

Thanks!

[@samj11791]

In the exact same boat, so thanks for sharing this!

[@catherinebrennan3342]

Great video. Encouraging in so many ways and I'm so glad you feel better. Back pain sucks.

[@tomhowell3524]

Great vid Mark. Couple of things. Strong moustache game! Walking is probably one of the best things I've done for my back. Multiple injections and a couple of surgeries certainly got me past the acute issues but walking the dog for the last few years twice a day, every day without fail has kept me out of the doctors surgery and more of less pain free (yes, I do the stretching and conditioning too). My dog also loves the massage gun.

[@julianpenfold1638]

Very similar to my own experiences. I started lifting weights/doing specific strength training quite late in life, having pussyfooted around my back for years. In particular I started deadlifting, under supervision from someone who is qualified to monitor my form. Since then I have had much less discomfort and much less frequent incidents of the kind Mr Lewis describes.

[@kimjansson2338]

you have such a wonderful way of communicating-the mix of facts and humour is a perfect blend!!!!

[@Bogas76]

I had similar problems Mark . One more think I’ve added was bracelet with magnet … Sound funny , it helped me for sure . Thanks for sharing 👍👊

[@obikedog]

I'm glad you solved your back problem. I do hope you've corrected that awful deadlift form! Suggest watching a few select Alan Thrall tutorials on how to do these without overly stressing the lower back like you're doing. ie. Lift with the LEGS! (I thought Argyle looked good - thanks for the warning!)

[@benbeelerfitness2595]

Hey Mark, glad you're feeling better! Love your videos and your jokes. Unfortunately, just because someone is an "expert" when it comes to back pain doesn't mean they're up to date with the best science on back pain. For example, that "Psoas" stretch we know is really just a hip flexor stretch (mostly rec fem.) - we know this from research. Also, yes, stretching your back like that is taking a structure that is designed for stability that has a problem because it is unstable and making it even more unstable via stretching. What I find with my clients (and what the research shows) is that especially a lack of frontal plane (and also transverse plane) stability to largely to blame for back troubles. Dr Stuart McGill is one of the top experts in the world on back pain and he has multiple books that cover this. He's worth listening to because he has over 250 peer reviewed studies on back pain vs whatever some chiropractor thinks might be a good idea. We also know from research that back pain isn't the result of "weak" backs. It turns out that there is no correlation between weak backs and painful backs. Instead, stability/motor control are more important variables.

[@K4R3N]

Same struggle right now Mark. Been binging back therapy videos. Unable to lift or play tennis. Same problem, heavy deadlifting. Torn glute medius, probably a disc bulge. It's better now can walk 30 minutes no pain. Will incorporate more core training and daily stretching and spine decompression

[@randyhawthorne4558]

As a fellow 50+ man who tries to say active I can totally relate to your back pain. I have also implemented many of the actions you have taken to help reduce the pain and I have to say the ones that work the best for me are the strength training and my inversion table. I still have my good days and my bad days, but not nearly as many bad days anymore

[@crxtodd16]

Your symptoms sound just like mine, also my lumbar spine MRI was pretty similar to yours - bulging in L4-L5, L5-S1 with some annular tears and very mild narrowing of the spinal canal, but I didn't have any radiculopathy. For me, deadlifts seemed to exacerbate the pain in my pathetic, feeble back. I kept pushing myself and after a while squats (and even front squats) just kept making it worse. I'm doing things similar to you in order to treat it as well, and it's helping. Saw a physical therapist and he showed me a bunch of exercises that are easy on my back while strengthening my core and all the muscles surrounding my back. I also do more stretching - all of which is finally making a difference. I even went as far as getting PRP and Stem cell injections (they're not "real" stem cells, rather, it's my own bone marrow aspirate). It seems to have helped, maybe, a tiny bit. I'm not sure it is worth it, though. Anyway, thanks for making this video. Helps me feel a bit better about my own situation.

[@DeanPattrick]

Been seeing a physio and chiropractor as preventative maintenance for 15+ years. Also use the theragun and more recently a red light therapy. Good to hear you are on the mend Mark. 😎🇫🇮

[@lynnezabek]

I love this Mark, thanks for sharing. I’ve been crippled since September, gained two stone and given up completely not only on exercise but life. I went from CrossFit and marathons to sofa surfing all day. You just said what my physio said to me, but I gave up convinced I’m just an old wife and done now. ❤

[@kevinknights4005]

I’m pretty much on the same injury, MRI and recovery timeline as you. 42 years old and those back spasms were unbelievably painful. I found a heat pad in the early days really useful to ease the pain. Now it’s a case of the more active and mobile I remain, the better my back feels. Hope yours continues to heal too.

[@vincentdavis]

My spine was fused from t4-t11 when is was 12yr. I have broken my spine twice. Now at 52yr I have severe disaggregation in my neck. Needless to say, I’ve had chronic back issues for almost my entire life. Yet with all of this it am very active. I’m am a top level MTB racer in Colorado. Was on the US National Motocycle enduro team when I was younger. The lessons I have learned are the same as yours. Move, stay light, get lots of physio opinions, learn from them. I’m honestly scared of how I will feel in 10 years .

[@rachelmayhew2457]

My finicky spot is my mitochondria, not my back, but I am coming to the same conclusion about maintenance. It's so easy when feeling good to not want to bother with treatments, but then you crash and burn and feel silly. Thanks for always telling us the obvious stuff we like to ignore and need to hear!

[@MakoBeauty]

OMG I always saw your dog and it reminded me of something but I couldn't put my finger on it for YEARS and I FINALLY GOT IT. He looks like an Common Eider!

[@Macgee826]

Mcgills big 3 most days ,strengthening hip flexors and reverse hypers have transformed my back .had 2 bulging disks in the past but its now the best it's been since my 20's.

[@AMC1980-oq4je]

I’ve had a bad back/hips for about 18 months. Spent months doing lots of stretching and it didn’t help at all (sometimes made it worse). Started a routine of hip and glute strengthening exercises, and that seems to have sorted it.

[@Macgee826]

@@AMC1980-oq4je stretching is good only when used in conjuction with strengthening specifically stabilising exercises .remember your hip flexors as I neglected them for quite a while .

[@Macgee826]

@AMC1980-oq4je remember the hip flexors and stay consistent you ll be good.

[@gur262]

I had back issues only 17 y old. Once I had halfway maxed out the low back machine and abs machine it was gone. Now I deadlift. But maybe it could be a bit better. Sometimes after hours on my legs it hurts a bit. Gotta bother doing hip flexors.

[@stargazerbird]

Had the same back issues and was told by a vet who specialised in horses that I should do some squats and stop doing yoga stretches. It quickly solved the problem and I rarely get any back pain now. If I get any hint of a twinge it’s because I have not been able to workout. I think the cause of the back pain was trying to touch my toes in yoga class. I have long legs and trying to do what my short friends could had me straining my lower back. Pigeon pose is very useful

[@obligatedobservation5878]

Thank you. I was already subscribed because it was clear you are a real one. Yet this... I have been dealing with the same scenario for a couple years now. It knocks me out for 6 days usually. It's infuriating... It is motivating to have someone else out there who refuses to be immobilized if it can be helped or corrected. Keep moving my brother...we gotta... or we might just stop ...for good. Take care. Love your videos.

[@larrysupersport]

This is super helpful, I have recently had the second "back injury" in a year. I have never had chronic back problems, but alas I am 48.

[@ulanius]

This is anecdotal, but i second all of this. Broke my back two years ago and ive had the same problems. Overprotective muscles and all that. Easy movement and correct mobility exercises is SO important! Cycling has also really helped me. Keeps the core somewhat active while not over excerting anything. This can happen to annyone, im 26 and (was) in relatively good shape.

[@crackerbarreIkid55]

Thank you Mark! I’ve been suffering from some bulges for a few years - not that type of bulge - and appreciate you sharing your thoughtful words as always.

[@MarkLewisfitness]

Turns out bulges aren’t quite as bad as they sound

[@jamesbreslin9291]

Great video, my MRI almost is identical to this at 42! Daily movement, back stretch’s, core work have become part of my daily routine , what’s your thoughts PRP injections or even Bpc 157?

[@catsandstuff29]

When I was 19 I "slipped" my L4/5 and had corrective surgery. When I was 35 (now), I discovered I had bulging discs on my sciatic nerve and have had a more complex decompression surgery. I am 9 weeks post op and been told to stop physio and rest for another 6 weeks because I hurt it doing some light housework. 🤷

[@ToriKlassen1]

I’m 59 - same bloody thing! Those exercises remind me of the ones my physio has prescribed for me. In fact, I am going to go do them now before I go play disc golf with my family. 🎉 Stay moving old farts!

[@howardslack4890]

Great video. I have lived your pain. On and off back pain since my twenties. Got in the best shape of my life at fifty. Running,swimming, weights and yoga. Then herniated a disc. Opted for physical therapy and healed quickly but never got back to the same level. Over the past couple of years I’ve put on some weight. Back problems return. Started physical therapy and was getting strength back but still having some pain. Went to the doctor and got about the same diagnosis as you. Degenerative discs. It was a comfort it hear I was just old and there wasn’t anything bulging. Flexibility and core strengthening are what keeps the pain away. You have to keep moving. It’s amazing how we know what we need to do but don’t always do it I liked your stretches and will give them a try

[@NelsonVanDweller]

I tried the no sitting rule but had a problem when it came to going to the loo. I often spend too long sat on there so thought id try squatting instead. Not sure how you manage it but i ended up pooing on the rim of the toilet which then bounced off and went on the floor. I was too grossed out to pick it up so had to go get some gloves! Messy business!

[@warriner1290]

same thing here mark, only problem is, i'm 32. i had piriformis-related pain that was debilitating. as that was recovering, i also injured my back which put me out for 3 weeks. all in, out for 6 months and today i started feeling better

[@chrisdraper845]

Great stuff. You’ve been on the journey I went on to get my back in order and not tweak at the slightest random movement. It was an interesting journey of discovery and all the things you mentioned, mobility, flexibility and strength have sorted me out. A chap called Tom Morrison on KZbin absolutely helped me understand what was going off more and how to deal with it. Still get a tight back every now and again, a rare tweak at times. But I can fix it quickly and maintain it much better now (unfortunately my job is sat in front of a computer, so I have to constantly counter that).

[@ta4ai]

What is the stool you are using at the computer? I am looking for something similar.

[@ed_jawn]

Same issue here. Apparently the symptoms of both a tight psoas and a weak psoas are the same: back pain. So I was stretching it religiously for weeks to no gain. Finally started incorporating leg lifts and pain slowly subsided. YMMV.

[@nealm4129]

Mark I'm a 62 male with a fitness interest, (Always a 6 out of 10) I like your sense of humour and content thank you ! ( Stewart Lee has let himself go )

[@nordicwilly6650]

Enjoy your videos. One piece of unsolicited advice - watch out for the Skierg. Unless you are really vigilant about your form, most people tend to round their lower and middle back when doing the erg in trying to mimic a C-shaped crunch. This is a recipe for problems especially when going hard. Don't ask me how I know 😉. Good luck in your recovery.

[@FitnessSheriff]

Same boat. Noticed in your shirtless 2024 pic your belly button was shifted off to one side. This happens to me when body 'armours' like you said and holds it tightly for safety. When you sit, body will always eventually slump to one side or other and I found the belly button shift is a tell that you slunk to one particular side and then are 'stuck' there (usually it's the right side - side we have our computer mouse on). Psoas couch stretch and everything you said helps me also.

[@MarkLewisfitness]

When it’s bad I look like a ? front on 😂

[@FitnessSheriff]

@@MarkLewisfitness Oh yeah same. Forest Gump Scene: "Boy, you're as crooked as a question mark. We're gonna make you straight as an arrow!"

[@cneubert28]

I have sciatica that inflames every so often. Working with my Physical Therapist we basically got it down to doing cobra stretches every day, twice a day. The only time it flames up is when I forget to do them.

[@blakefx]

I’ve had bad back injuries several times and I have found that I must remain active, I must stretch, I must keep my weight down (a hanging gut is hard on your back). I try to relay this to people I meet who have back issues, always stressing that they should check with their doctor/physio. Too many people over react and stop moving their body which makes things worse.