Most Important Progression for Low Back Pain

[@brennenj]

Thank you a lot bro- I’m 19 struggling with a bad back injury and ima start incorporating these into my routine because I definitely see the value in it. I’m tired of hearing “you’re too young for that” and stuff like that cause it never helps

[@eternal.1909]

Did you do it and start to feel better? My back doesn’t get relief from the back extension machine

[@chuunwtf]

How long have you been doing it?

[@gamera7206]

How did it go ?

[@tanmoyroy6041]

Hey, how are you doing now?

[@thejunkexperiment926]

@@gamera7206it works so well. I’ve been doing it for 6 months. This man is saving me with his information!!!

[@SameerKhan-wz1pm]

You are the wisest 26 years old i have have ever seen in my 50 years. Thank you

[@lowbackability]

@@SameerKhan-wz1pm thank you my friend. I truly appreciate you

[@carlynnbrauch5845]

Thank you so much. I feel hopeful for the first time since I hurt myself 4 years ago. I so appreciate what you do. Thank you thank you

[@florianhogger8600]

I'm 21, so the advice of a 26 year old is valid. 😂 I have back pain for like 4 months now, and the doctors don't take it seriously, say that i'm too young, or blame it on my lifting and say if i have pain when lifting i should stop lifting. That bullshit made me seek on the Internet, and after watching a lot of Squat University, your Videos got recommended. I'm doing your excersises for 2 weeks now, and the back pain already got a lot better. Still a long way to go, but i am willing to take the time and effort it takes. I know this is not a quick fix. Keep going man, your Videos truly change lifes. ❤

[@lowbackability]

🙏🙏🙏🙏

[@lowbackability]

You will get there. Keep laying steady bricks. Can’t wait for you to be completely pain-free. 🙏🫡❤️‍🩹

[@ianpankey5049]

Literally me.

[@Blay_Coo]

What is the update !?

[@jamescrocker1]

Just keep one thing in mind. If you feel pain, it’s your body telling you to STOP doing what you are doing. I’m not talking about lactate in your muscles pain. I’m talking about joint, ligament, and bone pain. Take it easy and either rest or go super light. Then progress as long as the pain isn’t there.

[@lindabruce2295]

I am definitely NOT 21 (more like retirement age) and a personal trainer with minor but annoying back problems. I find this information spot on. Thank you for encouraging the slow approach to healing and for teaching people how to methodically build their inner core back, i.e the rotators, multifidus muscles, etc. Great job. I have even incorporated your exercises into my own routine.

[@BrandonLumbra]

When I was 20 years old, I hurt my lower back squatting. I believe it was a slipped SI joint. At the time it was a devastating injury for me. Squats were my best lift and at the time I was squatting about 530 lbs. After a few days when I realized it was not just a minor tweak, I went to a doctor who was dismissive, told me to try swimming, did an MRI and told me it was probably in my head since the MRI looked fine, and referred me to PT. I will never forget when, one day, my PT asked me what my goals were. I told her my goal was to get back to where I was previously and continue progressing from there. The look on her face told me she didn’t believe it was possible, and she told me I should accept a life of normal, pain-free functionality if I could get to it. I stopped going to PT and set out to restore my back to its previous abilities. I spent almost two years in the “injury loop” of resting, returning, reinjuring, before I found something that worked for me. For me it was switching from high bar to low bar squats, and taking my warmups ATG and pausing for a long time at the bottom to stretch. I had to start from 135 all over again, but I eventually was able to restore my strength, and now at 27, I logged my best squat at 585 (and I think I have a lot more in the tank!). It was a long journey and my low back is still a weak point for me in my training. Anything too far of a deviation from a good rep, or too much volume, and I’ll tweak it, but I’ve gotten much better at dealing with these minor tweaks over the years (isometrics, isolaterals, back extensions, etc.). I wish I had some resource like this years ago. Luckily people who find your videos will be months or years ahead on their recovery. Thank you for providing this resource for people, myself included, and for showing people what is possible. An injury is discouraging, but it is not a death sentence. I’ll be trying some of these exercises and tips to bulletproof my own back so I can finally hit a 600 lb squat. Best of luck to anyone else on a similar journey.

[@terriewilson321]

Thank you! I'm 61 and just started having serious lower back pain. I'll take it slow... thank you, thank you, young man!!😊

[@StillBalla]

Bro you litteraly was the Turning point in my back pain!! I was stretching my hip felexor and stabilising my Core like Crazy but it wouldnt get better . Rounding my spine and working Directly on my Lower back muscles like u show in this Video was the missing piece ! Couldnt thank you enough🙏🏼greets from Germany Brother ✊🏼

[@tanmoyroy6041]

Hey, how are you doing now?

[@thebodykeepsthescore2828]

​@@tanmoyroy6041 He's in a wheelchair after blowing his back out

[@alancosens]

I’m in my 50s and I’ve been working out since I was in middle school. The back extension machine is hands-down the best piece of equipment I’ve ever invested into. Nothing else is even close. and if you just do it consistently, giving yourself adequate recovery time between workouts, I think you’ll be amazed at how quickly the pain will handle, and the strength will increase.

[@TheBoss1greg]

I’ve had chronic low back pain due to a disc herniation for years and I’m only 30 years old. Stretching hip flexors, mobility, core stability and practicing my hinging kept getting me injured, but isometric holds and this progression so far seem to be the first big progression I’ve made yet. It’s only been 3 weeks of isometric holds and I’m already noticing pain reduction and progress in low back stability. I kneeled down and bent over to pick up my dogs #2 today and it was the first time in a year I felt somewhat stable doing so. Best video I’ve seen since I’ve injured my back.

[@blobb8478]

Which isometric holds are you doing?

[@crosbycofod5052]

@@blobb8478 they're in the video. Just using the back extension machine work up to 2min unassisted

[@tanmoyroy6041]

Hey, how's your back now?

[@TheBoss1greg]

@@tanmoyroy6041 I can single leg hyper extension for 15 reps and can do a plate loaded full range back extension now. I also started running and that has been progressing well. I still have some work to do before I’m back out swinging a golf club, but I’ve come a long way since I wrote this last comment

[@tanmoyroy6041]

@@TheBoss1greg That's great bro. Do you feel pain in your back now?

[@mikethemoneyman]

"Resonance" is the exact word for what you do so well! You are giving me hope and excitement about my future. I am 40 years old and an intermediate lifter. My slipped disc was starting to make me think I might lose the ability to lift lower body at all. Now, you are helping me see a path forward.

[@lowbackability]

Favorite comment. Resonance is all it's about. Love bro. You're well on your way. Keep going. :)

[@hagif.4590]

"The gold is sitting by the dragon" 🌹

[@micahmelby1613]

I'm 50 and appreciate your videos so much. I have been in pain for 3 years I rely on my back to do concrete work. These exercises are doing more than any money stealing chiropractor has done for me. I'm relentless on my self rehab once I seen some improvement. Thank you again I look forward to keep learning and having a pain free back forever cuz I will never stop after being in pain for 3 years and almost hung up my concrete profession of 32 yrs.

[@tanmoyroy6041]

Hey, how's your back now?

[@johnbonham617]

I'm 52 and have been in this loop since I was 24. Everything you explained is what I have been experiencing for almost 30 years. Last week I did some interior painting which I haven't done in a while. After only five days my low back was giving me warning signals to stop and my entire body was tight and stiff.. I am buying an extension machine tomorrow and getting on board! can't wait finally do what I have been needing all these years!!

[@shinrin-yoku-]

Im 60 and my whole spine is a wreck. Your program looks promising. Thank you.

[@kranx2690]

I admire you posting things like this. I used to be upset that you were basically just posting ben patricks systems but honestly it shouldnt be gatekept under his paid programs. No offense to him he needs to feed his family. And he puts out a lot for free and the payment is mostly for the coaches. This info should be free and popular

[@lowbackability]

I get you haha. Funny enough is we are great friends. He's my direct mentor and we always discuss this misunderstand that viewers sometimes have. There is no competition between us and our content, it's only framed that way to people on the outside primed to seeing things through the lens of drama. He is posting about the things he has learned from those before him and his experiences coaching. I am doing the same. Those that I mentor will go on to do the same! There's no scarcity when you're in it to help people. When your end goal is to change the game, you play for the impact not for the credit!

[@andrewkornhaber]

Just did my first one of these workouts! I did good work recovering a back issue, but when I went to start lifting again I experienced a lot of sharp pains. So I found your videos, got one of these machines started by warming up with my foam roller, doing your elephant walk hamstring stretches and then was able to do 1:30 two leg tension standing, 00:25 one leg standing tension and 10 full curls. I will report back in 1 month. Let's gooooo!

[@L1ght5]

How did it go?

[@robbiehunt4112]

I'm 63 and I am open-minded to the content rather than the source i.e. age and really appreciate your content respect your approach and love implementing it into my work outs. I do a lot of weight training and want to be able to do this with safety and my age.

[@rocmon]

I've dealt with low back pain for decades and spent $1000s on chiropractic adjustments over that time. I could not believe how Keto resolved 90% of that chronic pain in just weeks of starting low carb... Now on carnivore I'm 95% better. Dr. Berg learned me 😊 about referred pain from gut issues. I'm gonna try these exercises in hopes of getting it to 99%. 🎉 TY Eric! 🎉🎉❤

[@nagibkanaan2464]

U sved my life Last four years itook thousands and thousands of pain killers After one week of intensive training I feel 90%better God bless u bro ❤

[@tanmoyroy6041]

Hey, how are you doing now?

[@epeterson1970]

Thank you sir. Your assessment of the medical community is spot on. I'm 52 with lumbar stenosis and arthritis. I have been living with pain for 10 years. Your video has given me hope of a life without pain.

[@mack0ka]

how is your back @epeterson1970?

[@hierzo4354]

I'm 52 and had a hernia due to displaced vertebrae. I had three years of chronic pain. Eventually I found a route. I do a lot of muscle training nowadays. My back is strong again. Ofcourse I still have the displaced vertebrae, but no back pain at all. And the strange thing is that you summarise all the things I learned, but didn't know the rights words for it yet. Additional you showed me this extra exercises and the logic of it all. Thanks for this. And keep up the good work!

[@JR-ku3ws]

Keep going man. I’ve shown your videos to at least 5 people at work and have gotten 3 of them doing back extensions. Safety man and president are 2.

[@aniellstar1259]

Genius thank you for taking the guesswork out of my trial and error hamster wheel efforts. 💜🙏🏻

[@evgeniiazhukova2049]

thanks a lot! every lower back exercise I tried was focused on eliminating motion, and it felt really strange to me, cause when I do use my back it gets tired and hurts! I had to laugh (and cry a bit) from you showing how you put on a backpack, and then you sneeze and all this goes to hell. that's exactly what happened to me, being sick is a trigger to pain. now I'm going to try your way, because I feel what works for me, and yes, good core stability is great, but I have to move my back!

[@christopherspohn8071]

Yes, agree what you are saying here. I injured my back at rock quarry. I was working tripped injured right side pinched a nerve. So, around 2019 to 2020, I started realizing the rdl - Romanian deadlift helped my spine pain. After doing clam shells and back bridges for years, I'm just relieving pain for a few minutes or hours. Then I started adding a few things here there, now after starting to see your video, the new thing will be back extensions have to order the bench.

[@lowbackability]

@@christopherspohn8071 🙏🙏🙏

[@snakeXD99]

I think the algorithm youtube gods blessed me with this video. I herniated a disc when i was 18. Im 26 now and all these years its been a never ending cycle of pain and workarounds. Ive been avoiding surgery because i still think i can win against this condition. I will start to incorporate this excercise to my routine. My goal is to do it with 225 painless. Long road ahead

[@lowbackability]

@@snakeXD99 you got this!

[@Proview604]

Thanks for sharing your knowledge! ❤ I am much more confident now that I will be able to recover and even become stronger. Thanks for giving me hope. As you said, all I needed was a recovery route. Know that there is light at the end of the tunnel. I am 25. Don’t let anyone tell you that you are too young to teach something. Age is just a number. 💪

[@lowbackability]

Absolutely! You understand. Rooting for you!

[@GainSolarPower]

Thank you so much for putting out this content. So many people are suffering with LBP. Your program has helped me already.

[@ZLUVCRUCE]

That’s great. What are the details of your progress?

[@JulienKozak]

Fixing up my long-neglected knee with Ben Patrick's stuff, here for your back stuff before that inevitably becomes a problem too. The principle of regressing to our capabilities instead of avoiding movements just brings so much clarity. Just want to say thank you, your content is amazing and I love the detail you go into to explain all of this.

[@Lucafro]

I'm so grateful for you making this video. I'm suffering from lower back pain for 4 months now. I have been so depressed and my life quality went down the drain. I bought a roman chair and now I'm happy to be able to train my back every day. Thank you for providing a route, a way forward. This is truly a light on the horizon for me

[@zintheticez1409]

How has it been so far, I also ordered one.

[@andrewandrus3296]

I really like the idea of slowly and safely pushing into new positions and loads, giving the body time to adapt, and also the neurology to adapt to the positions. I can totally see how after years of doing this you have a bulletproof back.

[@joshuakauffman2701]

I’ve been struggling with major lower back pain since junior high, I’m now 28 years old. I have months of improvement with weightlifting, then end up throwing my back out again. I’m currently on my 4th “herniated disc” injury and Today was my first day doing these stretches. All about progress

[@joshlafave4927]

So glad you finally did a long form video, reminds me much more of the knowledge you share on Speed Secrets! I needed this video! I've been struggling with low back pain since 2020. I've spent so much time and thousands of $$ with PT, Chiropractors and even got a cortisone injection. All of them only offered temporary solutions and never left me with a timeline of actually being back at full ability. Discovering ATG was a big breakthrough but so is this video! The two most valuable things that I took away was 1. you need to have a clear path of progression and 2. the journey requires two critical virtues, patience and humility. Thanks so much and please keep up the great work!

[@zintheticez1409]

How are you doing now

[@KhaledAllen]

This is gold. I’ve been in and out of back doctors, PTs, orthos, chiropractors since I was a kid and nobody has spoken about the issue with such clarity and practical relatability. Need to actually try this approach and get back to you but just hearing someone talk like this is so inspiring and a breath of fresh air. Thanks for doing what you’re doing.

[@lowbackability]

🙏🙏🙏

[@tanmoyroy6041]

Hey, how you doing now?

[@zintheticez1409]

How are you now?

[@thebodykeepsthescore2828]

​@@zintheticez1409 They are in a body brace

[@bookerman16]

I spent a long time doing the core strengthening exercises before finding yourself. I guess each injury is different but the training in your videos is by far the best for me. My back feels better than it has in a long time

[@isaklofquist1337]

Appriciate your honesty and humility x 100! This will give you many real followers who will continue to get real results. Cheers man.

[@ruzaleslie]

Hi Brendan, thank-you so much!! What your are teaching is a God send. Will be ordering a back extension machine to get started. Have had back issues since my 20's and am now 70. Had two pregnancies when young, one being with twins and four back surgeries in my 50's to address severe numbness and muscle spasms. I am little better for it, but still try to work out, bike, and swim as I can to hold onto to some mobility. Everything you are sharing resonates with me. I will continue to follow and learn. Thanks again!

[@lowbackability]

@@ruzaleslie cheering you on!!! So great to meet you. I’m so grateful that it is resonating with you. Here’s to new progress! 🙏

[@lancem7655]

After watching your videos and following through with these workouts for over a week I've felt a less and less pain as time goes on. I've been struggling with back pain for years and have been to physiotherapists, osteopaths, and even a chiropractor and nothing has given me lasting relief. Your workouts are literally changing my life from chronic pain and fragility to becoming strong again. Although I'm only a week in, I feel I'm getting my body back ❤

[@lowbackability]

@@lancem7655 🙏🙏🙏❤️‍🩹❤️‍🩹❤️‍🩹

[@chasewhitney3145]

Finally have hope after watching you and knees over toes guy for my low back issues that I’ve been dealing with for about two years on and off. Definitely not a fun time but I know I will get back to where I need to get. Thanks man.

[@tanmoyroy6041]

Hey, how's your back now?

[@daveoily6482]

I can just about curl over a few times, but it's a little painful and a lot of effort. I'm going to dial it back a bit, work through this from the beginning and see how it goes, thanks, it was super clear and properly helpful. much appreciated :)

[@Anne-cv4ms]

❤‍🔥 Definitely will try. SI joint problems for years, as many, but on the route to recovery and strength building. I like your spirit and logic!

[@ununhexium]

Discovering back extensions really made a huge difference for me. I am excited to try it single leg and advance to QL extensions now. The other thing that really helped me was doing single leg of a lot of things, like switching from leg press to bulgarian split squat or regular RDLs to B-stance RDLs. The biggest one for me was going from hip thrust to single leg hip thrust, which I really felt lock down my posterior chain. I've noticed now that my left oblique and QL are weak so I will be working on that next. You've really helped synthesize everything I've figured out while reconstructing my back over the past year. Thanks!

[@richrise4065]

Love your approach. I think the weighted lumbar flexion exercise can be very dangerous IF you don’t progress into it appropriately. However, if you take it slow, allow your body to heal, allow your back to strengthen through increased ranges of motion without overpushing it too hard, in theory, you should be able to build strength in the tissues and muscles needed to allow your spine to be supported throughout these motions, exercises, and ADL’s without injuring yourself. I believe it’s all about progression, and I really like the progression you laid out. For those reading, I think there’s great value in this, just remember to go slow, especially if you’re not under the supervision of a professional.

[@antonioj.castaneda7377]

God bless you, young man! Thanks for all of your content and, more importantly, for sharing it. I 100% agree, avoidance is never a good thing.

[@therealchickentender]

Years. So many years in this rut, as you describe. You had me when you dissected your intro. Ben Patrick's approach has helped me in huge, huge ways and I noted in the beginning of this vid how similar your approach seemed.... And now I know why. :D This is everything I'm terrified of at age 49 and everything I've known I needed to do and couldn't figure out any sort of path. Thank you for this.

[@lowbackability]

Thank you!!! You're on your way!!!

[@zachhogan4861]

I’m glad I found your page! I felt the last minute in this video. I was strong now I’m weak due to my bulging disc. The pain only started this year.

[@captainofthewhitetower]

I've been stretching while watching this video. This guy is a pure soul. He literally puts everything aside and he puts himself inside our court. He lets us judge him, where he just gives us very good advice with pure heart. Anyone who downvotes or b***s in this video please go f*** urself. In summary, he says look you can do this that anything if you literally be patient. Then, you can start doing these exercises. I show it to you not for a showoff but for you can see that you can fix urself. Got to love this dude.

[@oliverthorcollington8948]

“The gold lies where the dragon is” That was well said

[@BrandonLamke]

Appreciate you so much more than you know. Thank you for doing this work to find the answers for us that have chronic back pain. I was in pretty good shape for some years but after some hardships I didn't pay attention to my physical fitness at all for years. I have had back pain for years but managed to deal with it through exercise. But after falling off the wagon it just started getting worse more and more. Then last year I completely blew my lower back out so bad I could barely walk for 4 days. It makes a person feel so weak and useless, depressed or just like there is no hope at all of ever being pain free and having good mobility, just quality of life. I found your channel through a friend at work who has lower back issues as well and did the exercises you recommend. I have started doing them as well and it makes sense, it works. It helps. Those people that don't have chronic back pain who want to talk shit about your program, they just don't get it. All of us who are desperately looking for answers and for relief truly appreciate you and everything you do. Thank you.

[@tanmoyroy6041]

Hi, how's your back now?

[@GoUpstairs]

Thank you!

[@abidenari]

gracias!, muchas gracias! para mi, según mi experiencia, la actitud, es la base para la trans.formación, para no de.formarnos.... gracias, x convidar tu experiencia!, sos claro, y honesto en tus explicaciones... es un proceso... no una meta, como la vida misma, desarrollándose, desplegándose! 🙌

[@morsiman]

I can hold 10 seconds at the moment. Long game. Positive mindset. Increments of 10 secs if it's possible. Thank you

[@willow05]

same. Ive been doing the McGill Big 3 but feel like I hit a wall until I found this guy...I'm now doing 10 sec hold back extensions...baby steps..I finally feel like there is hope!

[@samross8060]

Thank you so much for this Brendan, can't even begin to describe how much I appreciate this video.

[@dudeinskibro1]

Recap at 13:25 Good stuff. Thanks!

[@proactive.health.strategies]

Great message! Thanks for taking the time to share a stream of consciousness that is not cut down into an attention grabbing reel. We need more honest reflection out in the digital space. I went through the ringer myself with low back pain from Dec 2018-Fall 2020. I had to go through trial and error to arrive at solutions and the ATG organization was a big part of that. Keep doing your thing man! You have a great message to share, and the world needs more authenticity. Sincerely, Logan Skye Reever CSCS

[@Ataraxia1]

thanks!! this is great! My back is fine for about 8 months and then in spring it spasms and i turn 90 for about 4 months until it settles again. Will put this into practice! thanks!

[@clubbizarre]

I have been stretching my tight adductors hip flexors and back... but they never loosen up. Until I saw some videos by you and others who said "well maybe they are tight because they are weak?" And its TOTALLY TRUE. Since i went back to SLOWLY doing correct form deadlifts, squats, adductor machine, hamstring curls etc... i feel MUCH LESS lower back pain. Thank you for showing the way and giving hope to an eventually painfree life again. It would be the first time after 15 years of lower back discomfort and 2 years of downright pain. Yes i have been shifting left and right while sitting for a decade now...

[@jeremybuckets]

100%, I had the exact same issue. I spent months stretching my hips without really making any meaningful progress. Once I added loaded hip flexor, butterfly, and good mornings alongside the stretching my hips opened up immediately. You have to get stronger for your body to trust the joints to relax.

[@GeorgeOu]

I figured this out when I was 39 years old over a decade ago. I had back pain most of my 30s until I started doing your workout. Doctors like Stuart McGill are part of the problem because he prefers that everyone's spine is just fused together with minimum mobility. But his data is based on dead pigs and anecdotal evidence from seeing some old former gymnasts with back problems. But he doesn't see healthy gymnasts, and the bad back gymnasts he sees may have bad backs based on traumatic injuries.

[@LEMONS884]

Good stuff.

[@akshu4815]

Thank god i came across your videos. Because before finding you i saw a bunch of squat university videos saying that if i have a disc bulge i need to just "brace and stabilise my spine" and let me tell you this never worked for me. Something as simple as just sneezing or coughing used to re aggravate my pain basically bringing me back to square one. I went to multiple doctors got a mri done found at that i have l4 l5 and l5 s1 disc bulge at just the age of 17 year old. Doctors told me to NEVER lift again and taught me how to do bend like a fricking robot. But after watching your videos i joined a gym and started using the back extension 3 times a week. Now i am able to do 16 unassisted reps and my pain basically doesn't exist. Now i am also able to bend and do tasks like i normally used to do. I know i have still got a long way to go but just wanted to tell you how grateful i am to you. (Also my English isn't very good soo yeah)

[@tanmoyroy6041]

Hey Akshu, how are you doing now?

[@akshu4815]

@@tanmoyroy6041 doing great lol, now I am able to do 22 unassisted reps still not Jefferson curls though. I have started running too it used to hurt my back before but not anymore. And if you ask about pain, as I said before it is basically gone now

[@tanmoyroy6041]

@@akshu4815 Bro, tumhara whatsapp number mil sakta hai? Or telegram id? Need to ask a few things. Yaha spam nahi karna chahta

[@mindfreak1able]

you have the perfect video and your words are too powerful and great at speaking where anyone can understand .. its another skill that I want to learn from you as well...

[@majorconfucius3937]

Do you have any alternative exercise to that machine who do not have acess to that machine?

[@agookchild]

This is the problem with the "intellectuals in the ivory tower." Too many doctors and professors only have book knowledge and theory, but _*lack direct experience*_. They'll try to discredit you for not having a 10 years of university. Yet none of them have actually injured and healed their back, or deadlifted 400+ or dunked a basketball. They prevent everyday people like us from healing by telling us "don't do that program because it doesn't work", yet it does work for thousands of people. Theory and book smarts should be respected, but not above experience.

[@dude2666]

1 MILLION PERCENT CORRECT !

[@LowBack_Unpacked]

You’ve provided the route and it makes so much sense. I’ve gotten to such strong levels and amazing fitness but still braced and avoided these movements. My change started with Ben Patrick and I’m continuing with your program. I appreciate the specificity on the back. Herniated discs are so alienating and this is very encouraging.

[@apollonath3856]

Need advice. Summary: Pain coming back after doing back-extensions for 3 weeks on left side. I've L3-L4 herniation on the right side. Left side has some foraminal canal narrowing. Perhaps spinal stenosis. Injured my back in 2020 during pandemic. Always had a weak back for decades, so it was not an accident. It was a problem waiting to happen. Details: I've started doing back-extensions for the last 3 weeks 3 times a week. 2 sets of 20-30 sec hold and 1 or 2 sets with bending motion of 7-10 reps. After week one, I realized that I find the 20 sec hold more difficult than the bending motion. My back always likes some flexion as compared to back extensions. The hold position puts me in an extension position. Even doing bird-dog causes same pain on left side after a few days. I had done bird-dog for 8 months and my left side pain was getting worse. After I stopped doing it, things got better. I think both back-extensions and bird-dog exercises puts me in extension which my left side does not like. The right side (herniated side) has no problems with back extensions. Yeah, I know it sounds weird but just reporting what I feel. Additional Details: Doing one-legged bridges is my bread-butter exercise. Two-legged (traditional) bridges causes some discomfort on right side. Sleeping on left side causes discomfort after 15-20 min. Sleeping on right (herniated) side is a comfy position.

[@TrumpDAREALMVP]

Such an awesome lesson, Brendan your compassion is obvious and abundant

[@zoobi27]

Thank you. Been looking for exercises to reeducate, but i always ended up just enhancing my pain. Will include those isometrics, single legs, progressive difficulty increase and time to adapt steps which I probably hugely skipped. THANK YOU

[@lowbackability]

You got this!

[@Beerleaguebeautiespod]

3rd day of bbb! Pray for a recovery, my goal is to get back on the mat and train jiu jistu

[@BackcountryTreks]

Thanks for this. I’m 40 with a pretty strong athletic physique. Weight training for about 20 years. Had a severe L4-L5 herniation and a discectomy 2 years ago. Definitely improved but I’ll be following this closely as I’m the guy with flare ups too often!

[@Oakridgevacation]

how is your journey going. Im same boat 45 and did a discectomy 2 years ago along with stem cells and every other thing i could throw at the wall. Been doing ATG for about 6 months and felt amazing then out of no where im in acute pain with same area L4-L5. Really struggling with this setback

[@SteveCoccimiglio]

thank you.

[@fIuidd]

Can you make a video for the pigeon stretch?

[@tanyamiller6275]

Yep very helpful so much info

[@gregk2389]

Thank you for all you information I had to teach my pt exercises for the back that did more for me then anything he gave me. I took Luis Simmons what he did for broken back revert hyper and found some progress now looking to take it to next level as I have a grade 1 hearniation and some of the supporting bones of vertebrae are broken

[@dimamedvedev4124]

Hi everyone. Is there anyone with spondy whom does it help? Thanks a lot for sharing your knowledge.

[@Schyluer]

Modern medicine is broken. I remember when I was 27 i was told i needed to get a rod fused to my spine. So glad i didnt. I searched and searched until i found a Drs group that worked with primarily professional athletes. None of the Drs i talked to who were "experts" in back surgery had a clue about what they were doing. I went from being given a 50/50 shot ill never be the same again, to 97% documented success rate. Making the muscles stronger after my minor procedure has helped me immensely. I cant wait to try these exercises out.

[@mack0ka]

its not broken, it has a lot of answers but not all of them.

[@RobbWolfVideos]

Awesome.

[@johnmcguire6699]

W video bro again ur a huge inspiration to me and so many others! Keep pumping out the videos! They’re awesome!

[@jackdetweiler3442]

Great content Brendan 👍 you will have great success in your future.

[@RoanokeSystemaGroup]

Bravo!

[@jedediahbeaman7989]

Great job thank you! 😃

[@zackavshalomov6048]

Grateful for you!

[@ryanbarker4573]

Your channel is inspiring bro. I've been dealing with herniations in L4/L5/S1 that have severely limited my mobility. When I try to go into flexion even in the slightest my sciatic nerve feels like a tight rope that often causes flare ups. I can now do an isometric hold thanks to your advice but it seems like my hamstrings are still locked. Did you experience this as well? I can't imagine being able to bend forward with my hands past my knees, but I will continue your progressions slowly!

[@dude2666]

EVERYONE THIS IS THE TRUTH ! LISTEN TO EVERY SINGLE WORD THIS MAN SAYS AND DO EXACTLY THE FORM AND REPETITIONS!!! THE CURE !!!

[@GSIN93]

Hi like-minded people, I am 31 and have been dealing with back pain for 3-4 years. Recently, it turned out that I have a herniated disc that isn't pressing on any nerves. Is this approach advisable for me to follow? Thank you in advance, especially Brendan. You provide more information than any of the physiotherapists or doctors have ever given me.

[@Merlinfoop]

Thank you man, it's easy to look up all these exercises, but creating a progression has been difficult. Gonna work through this and do my posterior chain some justice, so I can squat and deadlift the right way for once.

[@michaelnewell5422]

I love that this is non traditional and a new approach - particularly the ‘tissue is the issue’ mantra. It makes sense. That being said, are we neglecting the theory that discs pushing on nerves cause spasms? Do we still need to relocate disc material away from nerve endings through extension before trying this? If flexion exacerbates pain do we still do this progression? I am definitely capable of reaching the pinnacle of this ability, but if flexion continues to cause spasms I do not understand how to progress. Would love to get your input here. Thank you

[@lowbackability]

@@michaelnewell5422 totally. My goal is not to discredit the traditional route, but to fill the gaps and provide further steps where trad. route leaves off. Immediate approach to disc herniation is rest and all the bracing and lumbopelvic stabilization exercises most PT protocols endorse. Passive extension may help with the disc in the short/intermediate term. The goal is to take what the cobra/press up does passively, and now do that actively with strength. That’s where the back extension iso holds come in. Many people I’ve worked with stuck to that iso hold level for 6+ months before starting reps. Your greatest feedback tool will be your changing tolerance and symptoms. Often times you do not need to “fix” the disc injury. Majority of them do reabsorb with time but people still struggle with chronic pain due to the secondary dysfunction and breakdown that occurs after it. Keep building. Play the long game!

[@michaelnewell5422]

@@lowbackability I appreciate the thoughtful response. Time for some iso holds. Thanks again

[@lowbackability]

@@michaelnewell5422 🙏🙏🙏🙏

[@athosdalvarek918]

Thanks for your videos! As an athlete and a still kinda young person I don't wanna surrender to back problems and avoid all the stuff that makes fun, is pretty natural and shouldn't be an issue. Started my rebuilding journey this week, looking forward to what the future holds^^

[@tanmoyroy6041]

Hey, how you doing now?

[@zintheticez1409]

Any improvements?

[@eddysonbunardi919]

Wow this is gold. The more i train, the more i knew lower back is everything from bottom to head. I already did some back and hip extension with weight but never knew single leg extension just bodyweight really hit different! I realise i am not that strong. Some said this training is bs, they just weak mf and doesnt understand the core of training. Glad find your channel yesterday and found my joy in lower back training, love from Indonesia.

[@crystalline-banana2031]

Excellent content, easily one of the highest value channel on KZbin not many know about YET

[@lowbackability]

I appreciate that!

[@iocotaz]

Best video ever!

[@k_4321]

Thank you bro!

[@jessepeachey3704]

Thank you!! I'm very hopeful!

[@lloydmillichap3671]

Great video buddy, Thankyou and all the best

[@mattknoll7826]

Thank you!!!

[@dingusmcgringle9741]

Fantastic info and very informative.

[@MixMasterMediafr]

I will try what you did at the gym love you bro I’m cry 😭 seriously

[@jacobstoys2124]

Hi @lowbackability After getting injured again I have been doing your BBB Roadmap for about 5 weeks and I Feel heaps stronger already in my hips and low back, Just a few questions to ask so I can put some goals or gains for the future How much would be good to aim for as a 6 foot 90KG Male 43 years old now. 1. What weight for Tibialis Bar. 2. Floor ATG split squat weight and reps. 3. Reverse Squats weight and reps? 4. Back extension can do Hold for 2mins at the moment I have a bulging disc in low back and done a grade 1 tear ACL right knee 3 months ago. I want to get to playing A grade basketball and beat some young fellas. Since starting these exercises I haven't had no more pain. I am trying to get some old people at work with low back pain to start this.

[@MixMasterMediafr]

Same me too bro I would love to meet you I have back pain brooo I’m 14

[@tematennis]

Thanks for the video, im gonna try this. Would i be correct in treating this like a workout. Do 1 session once every 3 days (i.e 72 hours rest in between sessions)