Original 12 Minutes of Foundation Training with Dr. Eric Goodman

[@paulfinn1370]

Eight words at the end of the video guaranteed to set up me up for the day, "Do that every day, no back pain ... ever." After doing this sequence several hundred times over the past 3-4 years, I can confirm it works exactly as described. My knees, hips and back are in better shape than twenty years ago. And all it takes is 12 minutes. Thanks, Eric.

[@fredwardfortyhands7928]

Lydia Dugan this is the kind of discipline needed to actually see results

[@lydiadugan8368]

Again, I will try this. Yoga also helps, but this workout is highly touted by so many people. I have to keep at it.

[@thiaga9]

Dr Eric is a genuine guy. What he says will work. I just now started this 12 minutes exercise. Hip flexor stretching is vital.

[@nicholasroosa]

Appreciate the feedback after 4 years!! This is awesome

[@glenntipton6226]

So I used to do olympic weightlifting, which means I love squats. However, for the past year, I have been having knee and back pain. Would you say if I did this video for the next few months that I don't have to worry about knee/back pain anymore?

[@FoundationTraining]

It’s been 10 years since we posted this. Glad that you all enjoy it. Carry on. 🤙🏼

[@dijks350]

Just did this routine, my lower back feels so much better. Thank you

[@jasminjenkins4841]

After 20 plus years of intense lower back problems including hospitalisations Doing these stretches is the only way I can function.

[@tbanucci]

I do this almost daily. It’s the best! One question, on good morning type bends, should my glute muscles tense up or should I let them release?

[@Waking_Bear]

To clarify: is "do that every day" a literal or a metaphorical prescription? I know with lifting weights, we generally don't want to do the same exercise every day. Are the muscles around the spine different? Do we want rest days? I've always been a little unsure about what to do every day, and what to space evenly 2x or 3x a week instead. Advice

[@ugurcitil4463]

Thank you. My lower back has been loving these exercises. I’ve done these exercises for 3 days and I’m already feeling my lower back getting stronger but my herniated disc is giving me more pain. Are there any other exercises you could recommend that would help with my herniated disc?

[@Blackjack-rs8vs]

This might be the most beneficial 12 minutes in KZbin history.

[@YogawithAliBeale]

So inspired I can't wait to try this. My students could really use this, so many of us need to just break poor movement patterns. This would do it!

[@MatiDota]

@@YogawithAliBeale i started it yesterday. SO hard. My entire body is shaking

[@mngk69]

I vouch for this comment. Experienced it

[@sh0]

I don't get why this video isn't more well known. It's a core life movement sequence imho

[@WwortelHD]

​@@sh0 Do you still do this and what benefits have you noticed?

[@azakhi]

To anyone wondering, this really does work. I am a software engineer and I spend more than 8 hours sitting on a chair daily. Sometimes due to busy work I don't pay attention to my posture and end up with backpain. This workout helps immediately.

[@knanzeynalov7133]

Same situation,agreed

[@anime-nn9kl]

I’ve been a graphic designer for over 20 years and it’s taken its toll on my back. Sitting and slumping in my chair for years! Been doing this everyday for almost 2 months. It’s definitely helping!!!

[@mechbean6953]

⁠@@anime-nn9klhello, do you still practice this yoga regularly? If so, has it it continued to be beneficial?

[@4aty1]

Same here! It’s also a great workout. The last 2 minutes with the 90 degree arms are killer haha

[@rustymoran7484]

10M views. I estimate 10,000 of us found this and have watched it a thousand times over the years. Saved me from back pain. Thank you Dr Eric 🤙🏾

[@unknownsource4359]

Please do not take this video down. This video is a Godsend dropped piece of jewel in these trying times. I do the 12min religiously everyday. My lower back feels brand new. Rinses off my depression and racks up my brain

[@chloebelle4923]

How wonderful!🥰 You've inspired me to try this... I have been suffering for 7 months now. 😔 I hope you're still doing amazing! ☺

[@napaea9460]

Even when I feel depressed and unmotivated, I still scourge up enough energy to do this workout because it works like magic!

[@huiAPPOAJ]

why don't you just download it

[@johnballbrick1631]

@@chloebelle4923 Hi, any improvements?

[@smokeyson1887]

I would just download it just to be safe

[@jungshin87]

the man is a literal wizard wtf. seriously this is on a completely different level than all other stretch / core workouts

[@cashmoneyinvestments]

I must say this works for me. It took two solid months of doing it twice a day, morning and night. However, after 16 years of constant pain, I am finally pain free. I hope this gets to everyone who needs it.

[@zamzamzamzam101]

1:39 a.m., could not sleep due to my lower back pain, found this video, did it. Now I'm crying because the pain is gone. Thank you!!!!! I will do this everyday.

[@dhirenphotovideo]

1 month later, how's it going?

[@kiddney]

@@dhirenphotovideo didn't wake up

[@Dizzy1989]

@@kiddney yep

[@SonniTheDog]

@@kiddney 😭😭

[@vincentrivers8573]

So that's one of my classifications of back pain... Have you been up at 12 or 3 a.m. searching the internet for some answer some exercise some silver bullet to get you out of the pain? If you haven't... You don't have back pain in my book... When you can't sleep because of the pain, you qualify for that club... Brad and Bob (love them) can't help... Plus a zillion other well meaning KZbinrs, although myofascial release will temporarily, only Dr. Goodman has answered the call in my book.

[@letownia]

I highly recommend watching this video on .75 speed (there is a menu option in the youtube frame). The narrator sometimes asks for 10 sets but doesn't give you enough time. Also the slower you do it, the better ;)

[@NobleGangsta13]

Amazing idea!

[@joebot9309]

I was thinking of speeding it up - cause its kicking my butt!

[@schminke89]

Super dangerous comment, nearly died doing the now 18-minute version 😅

[@Sweetdrownsoda]

Great tip! Thank u

[@TheSlenderMonkey]

This is the only way I'll be doing this now, nice idea!

[@kellywills346]

It's 2024 and I am coming back to these amazing exercises for the lower back again as they have helped so much in my healing journey !

[@ryanwoodward7447]

I cannot describe how effective this routine is. Even if you do it once, your back feels way better almost immediately and better for the next couple of days. Now do it everyday, man does your back ever feel good. The only routine I've ever found that is this effective. No physiotherapist, chiropractor, massage therapist, or medication comes close to how important this video is

[@therainmansuite]

I'm a wildland firefighter. I hike up and down mountains with 50 lbs on my back for a living. This workout is the REAL DEAL. It's turning my core into a piece of iron. Thanks for posting it.

[@alen-commentnazi8774]

Woah 7 years ago but how u doing now?

[@chloebelle4923]

Thank you for the inspiration and also for taking on such an important and courageous career! Hope all is well with you! 🥰

[@TheEdelmaster]

Update us

[@kristian6722]

the squirrels got him

[@therainmansuite]

Back is still solid. Knees are a little tender :)

[@jovenserrato5500]

It’s 2023 and this is still my go to back exercise

[@stevenmeyer1382]

Same. It's pure gold.

[@tysonjameslee660]

Same. Found it after a brutal back injury in 2013. Still do it as my warmup

[@ericliao2088]

100%. This is such a reliable workout. Simple, quick, but challenging.

[@johnbarrett6365]

Please don't ever take this down. I've had lower back pain for years and after doing this for a week my pain has significantly reduced. Thank you so much!

[@-sd8ze943]

Download the video to your computer so you always have it.

[@knanzeynalov7133]

@@-sd8ze943no shit sherlock

[@LucGendrot]

Every time I do this routine I read the comments afterwards and it brightens my day and usually brings a tear to my eye. Thank you Dr. Goodman!

[@shapirodeadking5012]

same. love you man, stay strong!

[@SepulchreBrit]

yup. this one is for the all cyclists and WFH folks sat on a crappy chair. this has saved me in the French hills on a holiday with a lower back pain out of nowhere.

[@georgemtchedlishvili9672]

I had severe back injury. I was not able to even walk 100m for 2 months. I tried all kind of medicine and treatment but nothing could help me. After doing this exercise for 1 month daily my back was fully healed. Right now 3 years later I serve in army as an infantry soldier, doing rucksack marches for 20,30,50,120 km distances and I haven't even felt back pain after that. Thanks for this amazing video course. I recommend this workout for everyone struggling with back pain

[@FoundationTraining]

Thank you.

[@bsamuelss]

What was your back injury? Was it a disc bulge?

[@georgemtchedlishvili9672]

@@bsamuelss yes exactly

[@Ae0nflux6]

Hello, I'm just wondering did you experience any discomfort after the first few days of starting this? I'm currently on day 3, and have a little ache in my legs and the odd twinge in my lower back.

[@Adam-mk4ro]

@@Ae0nflux6hey its been around a month now, any progress?

[@SammieMagallanes]

You will never see me commenting on any videos but this video has saved my life! Instant relief thank you Doc!!

[@TheMabrook]

"Do that everyday, no back pain ever." True story.

[@justinlord2078]

Agreed. Post back surgery. This is a life changer. I can’t watch without hearing those words at the end.

[@jantje2280]

best way to end an exercise!.... to keep the faith

[@forceview3]

I have a smaller sample size but I recently pulled a muscle in my lower back, hampering my mobility a bit. Have done this everyday for the past 4-5 days since it happened. I feel fantastic

[@baaibaai9842]

I do this video every other day , I'm on holiday in greece and wake up early this morning, so as not to wake anyone and with it being a routine thing, I decided to do this 12 minute video poolside. On being poolside there is a toddler face down floating in the water. I dive straight in to pull a young girl toddler out limp and with her eyes literally rolled up into her head. I turn her over and with a firm hammer fist hit the middle of her back a few time which results in her barfing a load of water out and miraculously starting breathing and making noise. What can I say ,I've spent a lot of time with you 3 guys in a morning but this is one I won't forget . Never saw that one coming . This video was the reason I went out poolside. Literally saved a life thank you . Butterfly effect I know but that young girl called Sadie is alive tonight because . P.s still sometimes after to do it in installments:)

[@Seekingtruth-mx3ur]

Wow crazy story.

[@anonymouse5910]

what a blessing. thanks for letting us know.

[@Danibrude]

I read about this exercise video on Reddit a few months ago, have been doing it regularly since then. Wow! I’ve tried everything I could think of for my chronic lower back and hip pain-nothing kept the pain at bay-chiro, massage, PT, injections, painkillers-nothing. The pain was at times so bad I could not sleep. This 12 minute video is simply amazing. I’ll do an extra set before a long plane or car ride and I don’t get stiff and locked up. I’m so curious how and why it works! Thank you for making this video available to all for free-such a gift.

[@tgpearson]

Been doing this exercise for 18 months about every second or third day since I was run down on the ski hill by another skier. Back was badly hurt and this was recomended to me. Back is in the best shape it's been in years. I'm 73 and love it.

[@_edvin_4865]

3 years later, are you still doing this?

[@blackbull420]

Yeeeeeeee budddayyyyy

[@brianbourke5874]

Does it help with posture

[@Xaynor-]

_Edvin_ they never reply 😂

[@dexgen4809]

@@Xaynor- 76 now, he might be dead.

[@2024nehemiah]

What this straightforward, 12-minute video has done for so many people is incredible. Knowledge that has taken years, if not decades, of work to discover and synthesize, has been boiled down to this gem. I bought the Foundation Training book, partly to learn more, but mostly to support this project. Thank you very much for making this workout for us and putting it out for free.

[@arleneg6040]

I hear you. I bought both. So great. Happy this clip is out. And grateful it is free. Hard to read, do posture, keep book open. I gave up. This video simplifies everything. I sit most of the day for work, and back taking strain. I'm doing this for the rest of September. Let's see how I go! Hopeful! Thanks doctor Goodman and Team! Bless you!

[@XGDragon]

@@arleneg6040 Would you recommend the book?

[@arleneg6040]

@@XGDragon Hi Stan. I didn't love it. Here's why : holding the book open while getting into a posture was not fun. It just felt cumbersome And pointless. I'd suggest the app, if it's something you can afford. Or just continue with the video here. Go well and I hope you find what fits /feels good, for you. 🙏🏻

[@szn1580]

Does this work?

[@gmensing3006]

I figured out why this works so well. It condenses a days worth of pain and struggling into 12 minutes. It is tough to get through, but there's no pain left over for the rest of the day.

[@hugo3conde]

my knees are on fire right now - but yes back feels so much better...

[@cooganbeggs4942]

This is literally the best thing ever. The 5.2m views are from the 500 people who do this every day :)

[@NicolaPanzer]

since 2018

[@NicolaPanzer]

Im sorry, its actually since 2016. ...

[@NatureNavigator783]

@@NicolaPanzer time flies..we are closer to 2050 than we are to 1990

[@feistycherub]

Now 76, I experienced back pain five or six years ago. A fitness professional ( retired ) - I hunted the internet looking for the best. . . and found it here. As claimed, no back pain ever - after an initial two weeks of routinely joining the three of you young lads daily. Last year, the routine disappeared. By chance, this morning I did another search, and here it is! Such a joy during this time of global madness! I'm gobsmackingly grateful! Many thanks to the upload gods and goddesses!

[@michaelbolton8231]

Thanks for your love and support, it's been a wonderful feeling playing for my fans around the world. Though I rarely comment here, I was attracted by the emotions in your comment. I'll like we get along and stay in touch. Where are you streaming from?

[@friedrichkaiserlandobermei2624]

You saved me. Im 23 years old and i couldnt do jiujitsu because of the awful pain i had in my lower back. I went to countless specialists and they couldnt even come close to relieving the pain one bit. After researching for months i found this video and i feel like new. The relief. Thank you so much!

[@sinned_schp]

That's exactly me right now LOL

[@leunathanful]

Cured my sciatic pain. Couldn't move in bed. Eventually started walking to loosen up. Two months of this everyday and it's gone. Thank you.

[@leunathanful]

Update: At worst now I get a tight lower back from sitting too long. Messes with my posture. I do this, then I'm good to go. My continued thanks.

[@JC3178]

@@leunathanful Updating after three years? Impressive. I'm assuming it's still going good today?

[@TheWayofGrace89]

This is the best video to help with back pain. Ever. Made. To those who made and uploaded this again - I’m assuming it was put up after some time down - this is such a great FREE resource to many people who are struggling with physical pain as well as financial stressors. I urge you to please leave this video up in KZbin. Monetize it with a long Ad at the beginning, trust me no one would mind that, just please leave it up for the masses. It’s a gift !!! Thank you.

[@MrPipeline100]

Update: since starting this routine three months ago my dull hip pain on the right side and my lower back pain have completely gone away… Sometimes I’m feeling so good that I forget to do the routine for like a week and I can feel the pain starting to come back a little bit. This is the best way to stretch out your hip and back that I’ve ever experienced and it’s a godsend. It’s also improved my loseness while surfing. Mahalo!!!

[@ditz3nfitness]

How frequently do you do it? Daily?

[@MrPipeline100]

@@ditz3nfitness - I usually go for theee times a week and makes you feel great! Aloha!

[@ditz3nfitness]

@@MrPipeline100 I'm experiencing lower back pain so bad I can't even get out of bed some morning because of having deadlifted and doing a lot of lifting in general. Really want to try and see if this can fix it

[@MrPipeline100]

@@ditz3nfitness - Report back; I started having hip pain on my right side from 40 years of surfing and this took it all away. Good luck!

[@ditz3nfitness]

@@MrPipeline100 My pain can be felt as a pinpoint more to the right side of my lower back too from the middle of it. I hope oyu're doing better with it then!

[@blakesblogisonyt]

2.5 months in. Almost every day. Changing my life. Posture, strength, flexibility- all in 12, efficient minutes. Thank you Dr. Goodman.

[@SimbaUchihaa]

Yes I feel stronger in certain positions, maybe because the sleepy muscles are waking up

[@pleasantturtle2799]

Are you still doing it? Anything to report?

[@anonymouse5910]

@@pleasantturtle2799 yup

[@merv9700]

I've had lower back pain for 10 years and have tried everything. This video is the only thing that has cured me. No more pain ever! Its simply amazing. Thank you so much!

[@stephankreidl1999]

+Mervyn Mercado maybe don't hit up Big M so often sir.

[@ilovephotos1919]

me too

[@ShyDryRay]

+Stephan Kreidl 😂😂

[@macknumber9]

Lay off the big Macs they cause inflammation in the body

[@user-ul6bm8pt2y]

Very happy to hear, but your physician obviously sucks.

[@sociologik]

This is my first time commenting on KZbin. This video is a miracle. I had acute pain from three different injuries: thoracic spine herniated disc, probable torn meniscus and posterior tibial tendon dysfunction. I could barely walk up and down stairs and every step I took was extremely painful. My knee was clicking constantly and very unstable. I did this video for the first time 6 days ago thinking it might help my back and continued daily. After the first day, the back pain was reduced by 90%. Second day, the back pain was gone. Third day, I noticed to my surprise that my knee was feeling a little better. By the fourth day, I could get up and down the stairs quickly and without pain. The ankle and knee pain have reduced by 90%! I never had to use the expensive NSAID prescription I picked up. It’s been days since I even had to take Aleve. I went from feeling depressed and demoralized to feeling empowered and hopeful again! Thank you Dr. Goldman! You’re a blessing!

[@mngk69]

I underwent a major spine surgery in 2022. After the surgery neuro surgeon sent me this video and advised to do it regularly. 2 years gone, back pain gone. Feeling 20 years younger. Thank you very much Dr.Eric

[@FoundationTraining]

Well done, smart surgeon.

[@austinski19]

I'm an ex-hockey player that's had on-and-off back pain for the past 25 years. After horrendous pain for the past 6 months with no relief from chiropractic and acupuncture care, I started doing this training 1-2 times daily for the past 2 weeks. My back pain is subsiding more and more every day. I plan to continue this daily until the day that I die. Thank you!

[@douglasmarsh4910]

How's your back pain now?

[@justshad937]

Very curious as well

[@TheMajorQC]

tell us how you been now

[@Cheesusrice69222]

Chiropractors are a leech on society fucking hacks just crack your back. It's a muscular problem

[@samermohamed7644]

@@Cheesusrice69222 They really are. Absolute hacks, unless you go to a special one like gonstead chiropractors. That being said, osteopaths are significantly better.

[@johnnythefilmmaker]

After being out of commission for 10 days due to pulling a lower back muscle, I found this video and did the exercises. I’m on day 2 and my back is now feeling better! This is a gem of a workout! That I will now do every morning. Who would’ve known that once you become a dad of 3, your lower back goes out easier 🤣

[@lexandcompany3288]

Saw this on tik tok this morning….im absolutely convinced I released some trauma while doing this. I burst out in tears and kept pushing through. After my tears I immediately felt like a new person ! Thank you

[@brenale_heartsJesus]

Omg I can relate!!! Didn’t cry right after the video but I was able to process so much emotional stuff this week that I had a good cry too!

[@jamesj9744]

Is this some kind of joke? WTF

[@todossomosanimales]

Probably not a joke! Psychological trauma has physical consequences, and physical movement and exercise has implications for trauma recovery. Read pretty much any book on ptsd published in the last 20 years, and they’ll cover this. Weird but true!

[@jamesj9744]

@@todossomosanimales I've felt some emotion after super intense physical activity, and usually when it involved finishing a goal (such as the end of a thru-hike). I don't get it coming from a 12 minute stretch, but I also do not have any psychological trauma.

[@ianmanley6385]

I started doing this video around 4 years ago when it was introduced by my cycling coach as part of my core and stability training. The first time I tried it I was in agony, as a police officer I had suffered with lower back pain as do many of my colleagues. I do this video along with the 8 minute plank and also the first responder video with coach Salas 3 or four times a week. My back and core are in better shape now, in my 50’s, than they were when I was in my 20’s. Thank you.

[@brunoyukioyamamoto3696]

Just wanted to contribute to whoever sees my comment. I've been doing this for 3 weeks, every single day. It took me this amount of time, to do with no breaks in between the exercises. Every day I tried to push a bit more, and I was able to do my first with no breaks, yesterday.

[@markfederighi2425]

This has been a miracle for me. I was considering surgery after epidurals have failed. I have been saved!!! Thank you!!!!

[@Jhryanii]

Same

[@FoundationTraining]

Do a small amount of this daily, the full 12 minutes whenever you feel like it. I would recommend you check out some of our other videos, this is a very small sample of Foundation Training. If you train frequently you will really enjoy the effects.

[@brucebell9135]

Words cannot express the gratitude we all share for your efforts Dr. Goodman! You have created a program that is a gift to humanity in bringing healing and relief to back pain sufferers, while increasing physical, mental and spiritual strength and health for all who apply it! Thank you beyond words and may God continue to bless you richly in your mission to relieve pain and restore lives!!!

[@ColetteO_]

I just learned about you and would like to ask if thiscroutine is something I can just attempt in whatever shape I'm in? I'm 50. A healthy weight. Used to teach yoga 5years ago. Havent really exercised much since so ive lost some strength and tone... ok to give this a shot and stop when it gets too hard and try again the following day?

[@spj6897]

12 years later I was directed here. At 26 severely strained my labrum. Will be doing this every day and update you all.

[@ThomasGB123]

How’s it going for you?

[@cons_stylianou]

how's it going my man

[@spj6897]

These exercises absolutely work there’s definitely a reason people still use this today. The tough part is doing it every day consistently I think that’s the biggest struggle.

[@alexF1989]

This video changed my life. I had partly resigned myself to suffering forever until I found this prior to undergoing major surgery as a last resort. Who would have thought the secrets to a healthy posterior chain lie in 12 minutes available for free. I paid for your private platform for no other reason than to support you and thank you. One small request - add some back pain / sciatica related keywords to this video so more people can find it. I stumbled across it embedded on an obscure blog post. Thank you.

[@digayann]

Been doing that for 2 weeks now. Multiple Osteoarthritis, fibromylagia, surgery on a knee one year ago... didn't think i could find an exercise that is quick and efficient. When i do the exercise i'm thinking i will die. Each time. But when it is over i feel so good !!! Back pain : less and less. Posture : changing and i take more care of it all day long. If i can do it at 41 with all the chronic pains i have, i'm sure many people who don't think they can, could do that. Try it, it is only 14mn and OMG it works !

[@betinis916]

This has literally saved my life. I’m only 33 years of age, have been shot in my left hip (25 caliber pistol), fractured my left fibula twice, broken my left big toe, and dislocated my left shoulder. Could barely walk, doctors wanted to do surgery or prescribe me meds and I didn’t want any of that. Started doing these stretches about 3 weeks ago and feel better than I did when I was 25! So amazing. crazy how doctors never want to find the root cause of issues and resolve them…

[@FoundationTraining]

Keep at it!

[@justinpickens9308]

10 years of back pain. Chiropractic care, physical therapy, injections, traction, everything short of surgery. This video has SAVED my low back. I've done it almost everyday for 3 months and I finally am waking up without back pain.

[@HiperStyle]

Are you suffering from a herniated disc?

[@bradyherren8330]

I am dealing with a herniated disc… we’re u as well?

[@HiperStyle]

@@bradyherren8330 I have a bulging disc.

[@bradyherren8330]

I’m wondering if this can help With that?

[@HiperStyle]

@@bradyherren8330 I haven't tried it yet, so I don't know.

[@zacktelander]

Thank you GOD FOR REUPLOADING THIS

[@Ryan_Daley]

Do you do this regularly

[@zacktelander]

@@Ryan_Daley every day

[@geoffreybomber]

@@zacktelander no back pain ever.

[@jmacmunn]

Wow THE Zack Telander

[@ronwhite8503]

Is that god......I thought he'd be taller.

[@JonathanMuhiudeen]

Once in a while, you find a video of real value. I am in Turkey showing a old man, in back pain this video. I was in pain for a year in 2019. Now I am pain-free traveling again. This is unpaid, unsolicited praise.

[@anonymouse5910]

Eric, i promise this is getting me through this pandemic. Losing friends, losing job, fear and lonliness... because of these and other FT videos, i'm actually stronger than when this shite started. Please please keep this video and others up, please. Thank you.

[@MattJavit]

Best of luck to you!

[@lindsaymartindale3115]

I am a 28 year old female who got a diagnoses of a herniated L4/5, scoliosis (thoracic rotation to the left), and spina bifida occulta in my L5 when I got an MRI and x-rays from a chiropractor in September. Back pain was preventing me from doing my job as an environmental scientist, the chronic pain was depressing me, my relationship with my significant other suffered (and ended), and I couldn't lead the active lifestyle I once led because of this pain. After going to a great chiropractor, discovering feldenkrais, then having that feldendrais practioner mention Foundation Training, I have greatly reduced back pain and discomfort! I have done this video for a little over two weeks now and I can tell the days I don't do it because my back and hip muscles that were inhibited so long from the herniated disc bother me. I am so thankful for this training. It has changed my life, given me another tool in my toolbelt of healing, and I have been sharing this workout with family and friends excessively! Thank you so much Dr. Goodman!

[@mcfriedchicken1972]

Lindsay Martindale how you doing now?

[@josephinpdx]

Please don't ever take this video down. This has been a lifesaver for my lower back! I've had years of chronic back pain and from the first time I did this routine I felt relief. I had tried everything over the years and nothing and I mean nothing has helped the way this foundation training has.

[@jesusisking8502]

Download it to be sure. I always have it on my computer to be save. You never know, one day it may be removed or internet is gone for whatever reason.

[@josephinpdx]

@@jesusisking8502 How do I do that?

[@-sd8ze943]

@@josephinpdx Look up a youtube downloader and paste the link the to video in it

[@_shift]

"Oh those guys make this look easy." Paused the video 5 times just to catch my breath. Just finished and I'm covered in sweat

[@billymcginn1999]

Spent 2 years suffering with back pain and sciatica . After 9 months of lost hope I gave into the surgery..recurrence after weeks with upping physical activity. Really encouraging to find this video and have just given it a try for the first time.. thank you and I pray this helps with all the good reviews❤️

[@kattiawoloshyniuk7887]

I've probably commented on this video 5 times now, but I really just need people to understand how powerful this short short video is on your overall back health and pain management. I love my chiropractor for showing me this 5 years ago - he's amazing but really it was my consistency with these exercises every night that fixed me up. Went from sciatica shooting down to my ankle, and a whole lot of sleepless nights, to almost no pain (let's be honest, bulging disks never quite fully heal...😅). Forever grateful for this video existing! Truly, if you "do this everyday, no back pain ever" ❤

[@MrDgketchum]

Pro Tip: watch at 0.75 playback speed for no rush, proper execution!

[@dkgray828]

Calm down, Satan!

[@innerresonance6682]

Seriously!! 🤣

[@jimbopoppins9094]

Pro Tip: watch at 1.25 playback speed when you're fat and out of shape

[@TanyaMBowers]

Thank you! Great idea!🙏❤️🇺🇸

[@Mysanfelipevacation]

It felt like I was heading for a wheelchair as my back pain continued to progress over the years. Spent $$$$$ on doctors and chiropractors. They could not find anything and the exercise they gave did not help. A friend recommended yet another chiropractor who told me about this video. This video has been unbelievably helpful for my back pain. You have to put in the work though. If this exercise is done diligently you will see results within a week if not earlier. I was so desperate for relief that I started doing the exercises twice a day for the first week. Couldn't be happier.

[@MelissaTorres-m6l]

What this straightforward, 12-minute video has done for so many people is incredible. Knowledge that has taken years, if not decades, of work to discover and synthesize, has been boiled down to this gem. I bought the Foundation Training book, partly to learn more, but mostly to support this project. Thank you very much for making this workout for us and putting it out for free.

[@FoundationTraining]

Thank you for that kind message. And support

[@jtime2222]

Fighting back injury since the age of 20. Literally 100's of chiropractor and physio sessions and 4 years later with marginal long-term progress, I found this video through reddit. After two months, the change was astounding, the daily pain I felt is gone, I'm now doing this twice a week, I stand taller and feel so much healthier. Thanks.

[@joshuarosenkrantz9691]

+Jake Taylor been there, 20 yrs of it. this stuff has made life and pain manageable alongside a clean diet.

[@istandoncorners]

I found this on reddit too

[@TrapShot94]

@@istandoncorners I just found it on reddit, gonna start doing this starting today. I'm really curious for the results because of all the comments on this video. Finger crossed! And bless reddit.

[@caleb1675]

@@TrapShot94how’d it go

[@TrapShot94]

@@caleb1675 Did it a few times, than stopped doing it because I get lazy, especially when I don't feel much backpain. This video has been on my mind when I had pain though, but I didn't try it again. Anyway, I think it is helpful and it's also harder than it looks. If you're experiencing pain, it will definitely help you at least.

[@chadc301]

I’m on my second week of doing this every day. Sometimes twice per day. All the issues with my lower back are completely gone and that weird pain in my knee is also gone. Thanks to AJ Cantazaro for introducing this to me. When you’re in your 50s and still race dirt bikes. Regimens like this are a necessity. This is the best one I have applied and received results so quickly. I don’t see me stopping doing this every day.

[@stevenlutz2255]

I have now been doing this 12 min. FT training video for 5 years. I'm 66 years young and I truly believe it has helped me immensely. I play golf and it is imperative that my gluts are strong and my back can hold up to the force that allows me to deliver maximum velocity. I am grateful for Eric's depth of knowlege.

[@vincentrivers8573]

Dr. Goodman deserves a medal. 20 years of back pain, 6 chiropractor s , found Dr. Goodman through my chiropractor who studied chiropractic with him and told me he developed a system to help himself because of his back called the founder... "Look it up and see if it helps" that was about 10 years ago. If anyone asked me about back pain I become a doctor Goodman evangelist. I still fall into back pain... Guess why? I stop my foundation training... It's only 5-10 minutes a day... But out of pain, and out of sight I guess... Someone just asked me about back pain and I gave him the girl with the chair video and a few other videos culminating in this one... And I just did it myself..👍🏽

[@FBLA605]

This changed my life. I know I’ve already posted on here but yes I’m here 2024 and I’m grateful for your help doc. God bless you

[@rashedsaud]

I just found this video through a friend. I have been suffering from constant back pain for the last 2+ years. Have tried many things, spent a lot of dollars. But doing this for the last 5 days has brought such joy to my life… I am starting to feel again what life is like without constant back pain. LOVE YOU, Dr. Goodman… this is a great service you have done for humanity. I will definitely buy the book as a token of my appreciation. THANK YOU!!

[@Corklops]

"No back pain ever" - except for the 12 minutes a day your lower back is on fire.

[@pauldank3453]

worth it tho

[@vladpwny]

I've been doing this stretch daily for close to a year now and eventually you start enjoying the burning feeling

[@yogawithg]

lol, so true! but worth it for sure it works!

[@MrMichealHouse]

It's like having to be stabbed in the heart once a year to have the body of a 25 year old forever until you died a natural death at 100. Worth it.

[@pauldank3453]

@@MrMichealHouse yup been doing it this Last Month and however i Bend my Back it never Hurts I Love it

[@chrisgiguere3899]

I was on my last straw with back pain. I told my doctor I would do anything to help with the pain!! He sent me to a back assessment clinic where they prescribed this video and hip flexor massages. It changed my life!!

[@LucGendrot]

I love the part just before the final lunge stretch when everyone is laughing, because that's exactly what I do every time I'm released from those god awful forearm presses. Good god.

[@virtusleather]

This video has saved me as an ICU worker on my feet all day. I've recommended it to no less than 50 people. Thanks brother!

[@BradJosse]

This is quite a special sequence of exercises. I've personal trained for 20 years, owned my own facility for athletes for 15, and lectured in Exercise Prescription for 7. In other words, I've been through a few trends, read a lot, worked out a lot, and never found anything like this. I'm nearly 50 but still sprint and lift heavy weights, and looked into this routine after one of my older clients bought Eric's book and raved about it. I've had soreness on and off in my left vastus medialus for several years, not debilitating but irritating. The first time that I did this routine, it burned from being yanked in unfamiliar directions for so long. It did so again the second time, but by the third time, the familiar stiffness was gone, and has stayed gone. Ditto for a little bit of medial foot soreness from sprinting. I'd convinced myself that I would have to live with these aches if I wanted to continue to train hard as I aged. I am happy to have been wrong. Thank you for making this video available to everyone, Eric. I suspect that this series of exercises will work much better for people whose backs spend a lot of time in flexion (sitting) rather than chronic extenders (weightlifters, sprinters, manual laborers) but I can definitely recommend it for anyone's legs, especially knees. The back extenders might want to check out his newer video also.

[@lorenzodurante7172]

I have been dealing with lower back pain for probably 5-6 years now, going to physio never really helped me. I would tweak my back every month or so and be out for 1-2 weeks. Got tired of the constant back pain and the Reddit gods showed me this video. I have been doing it just for 2 days in a row now and already feel relief that I haven’t felt in years. I will continue to do this as many times a week as I can! Thank you

[@richcarey5901]

Almost 8M views is no surprise. Been Doing this 1st thing everyday for about 9 mos. It is Magic for my 62 y.o. spine. “No back pain ever” since. Thanks Eric! You rock

[@Soulfulplanet1]

I've been doing this for a couple of days, it put a lot of pressure on my knees does it hurt the knees in the long-term time frame?

[@kevinforester7035]

My sincerest gratitude to you, Dr. Goodman, for producing these videos! Following these exercises several times weekly for the past 7+ years has fixed my lower back pain. “No back pain ever” is not an overstatement. This stuff works! 😊 Cheers, Kevin

[@virginiabeachpaddlesports5034]

After decades of SI joint pain, chiropractors, massage, PT, magic potions, it was this video that fixed it!! Thank you!!

[@tank7162]

Hello im currently also suffering from si pain for about 5 years was wondering how long should i expect it to help

[@conorwhelan1383]

@@tank7162 did it help

[@rachellemcgrath]

My chiropractor referred this video/website to me and it has changed my life! (Yes, my chiropractor cares more about his patients than he does money and he was concerned that I was seeing him so frequently and suggested I try this video out.) I have a hereditary curve in my spine between my shoulder blades that causes chronic pain. After I started doing these exercises, just like Eric says, my back pain went away. I am a mom of 2 toddlers and am now pregnant with a third baby and the back pain has started to come back. I've started doing these exercises again at 25 weeks pregnant and while I don't do as many reps as he says because I'm moving a little slower with this extra weight on me, it still transforms my posture and has helped me tremendously to manage my back pain this pregnancy. These exercises have also reduced my need to see a chiropractor and as long as I'm doing them regularly, I don't need to see one!

[@michaelbolton8231]

Thanks for your love and support, it's been a wonderful feeling playing for my fans around the world. Though I rarely comment here, I was attracted by the emotions in your comment. I'll like we get along and stay in touch. Where are you streaming from?

[@jamesmccrory6521]

This genuinely works if you have back issues. I’ve had this niggling soreness in my back for years, but this workout has completely banished it. Thank you so much!

[@tjredpath]

This is, the absolute best, back/core training I've ever done. I love that the more you do it (and I've been doing this 15 min workout for 7 months), the harder it can get - as you focus on your form. After just a few sessions of this I decided that it's a life goal to travel to the U.S. to enroll in the Trainers' course. I'd like to be an accredited instructor. Thank you Dr. Goodman, you're a legend of note!

[@quiche_winchester]

Go-to stretch for 6 years now. Effective, energizing, inspirational. I feel like I know the 3 of you like good friends.

[@kadriebehchetova4823]

This 12 minutes routine is a life saver. Can’t ever thank you enough Dr. Goodman!

[@brucekuyava11]

After 8 months of excruciating and debilitating pain due to a herniated disc, I was at my wit's end. Nothing was helping me in any substantive way. Physical therapy did virtually nothing for me. Everything I did caused agony. I was unable to work out or play volleyball (which I had been doing about 3 nights a week, competitively). Finally a friend who is also a volleyball player and suffered an even more serious back injury referred me to Foundation Training. I started this workout (when I could do it) coupled with the prone spinal decompression routine. Within a month I was almost entirely without pain. Since then, I occasionally do tweak my back, but I recover much, much more quickly (a matter of a few days at most) and I'm much less prone to reinjury now. I have also recommended this workout to many others, and everyone who has actually done it more than once or twice has reported to me that they noticed a remarkable improvement. So, if you have had lower back pain or if you want to simply avoid lower back pain, do this workout! Seriously. It saved my life and my sanity.

[@bensonto5260]

Thanks for your sharing! It is so motivating! God bless you !

[@onebdeye]

I was referred to this video to help with my posture, but this is so much more. I must do for desk warriors with weak lower backs.

[@joseph5523]

I wasn't able to do the full 12 minutes but I will get there. New daily routine. Thank you for this great video!

[@jcmick8430]

Update us please. I been doing this on the regular for months. Its amazing

[@Loem]

right there with you. did this for the first time just now and it kicked my ass

[@omeryigit7666]

You don't have to do it full, but you can just rest a bit and continue. For me it takes around 20minutes to finish it, but it's worth pushing it rather than quitting.

[@glm3544]

I bought Dr. Goodman's book and also joined the Foundation Training connection but this video has been BY FAR the most instantly effective. It literally fixed my back pain (I've suffered with mild lower back pain / sciatica for three years) in ONE DAY. I do this video every day and the pain has not returned.

[@Zevonthebutler]

You asked for comments from long-term users. Here's mine: I've done this 12-minute exercise 4-5 times/week for two years - for the core, balance, and overall integration rather than for back pain, which I never had too much of a problem with in the first place. Having said that, any time I do anything that *could* result in pain - like shoveling the heavy, wet snow we got this week here in the Northeast, and then doing a tabata class at the gym - I make a point to do this exercise. And like he says, "no back pain ever." Last year we moved houses, and I was lifting everything from boxes to couches to elliptical machines (and not always in the wisest of manners). Did the founder - no back pain. BTW - and for what it's worth - I'm 50 years old and in the best shape of my life. I plan to stay that way by keeping my back and core healthy - using things like this video. So, thank you.

[@lasagnabedsummer5379]

drop ur core routine too old man!

[@sophiaredwood5825]

Here because my posture is absolutely horrendous and every time I’ve tried to fix it in the past, my back pain got so excruciating I had to stop. Gonna document my journey :))

[@sophiaredwood5825]

Second time I’ve gotten through the video all the way through, and I already noticed it was much easier (but by no means easy in general) to get through the whole thing. I still tremble throughout so many of the exercises, but at least I can hold them.

[@Lukas-gx9wk]

Keep us posted . Going through the same thing with neck and TMJ issues.

[@ianfleischhacker6154]

One week on and the lower back pain which plagued me daily for the better part of a decade seems to have left the building. This is quality stuff and has improved my health and therefore, my life. Seriously, thank you :) On a side note, the instruction on this video is efficient and keeps me on task while doing the exercises.

[@cphillps1749]

I was looking at getting surgery and This video healed my back God bless you and your ministry man and you have no idea how much of a blessing this video has been for me and my family

[@PeterBlancoSocial]

"Do that every day, no back pain ... ever." Damn, after a little over a week of doing this daily my back pain is almost entirely gone. You sir are a hero!

[@parabellum9x19]

I'm a survivor of a blown L5/S1 disc and a Brazilian Jiu Jitsu athlete/competitor. I was referred to this video by a fellow BJJ guy. I have done everything (chiro, yoga, PT). I lift 2x a week and train BJJ 2x a week. I only just did this series for the first time last night, but I was shocked at two things: 1. How challenging it was, considering I deadlift/squat regularly and I am by no means low on muscle. 2. How amazing my entire back felt when I was done. Sure it was hard and I felt a lot of that good burn you get when you deadlift...but the feeling of my back being very loose and moving easily was shocking in its intensity. I am absolutely going to be doing this sequence every day for the next 30-60 days and I will gladly post another review with my long term findings. If this is able to reduce my pain and increase my mobility, it will be a gift to me beyond measure.

[@FoundationTraining]

parabellum9x19 keep at it, as often as possible. it may give you more than you can imagine.

[@oscarcabral6913]

Foundation Training Dr. Goodman, this may be the wrong place to ask you this, but I've been researching how to increase shoulder mobility and correct thoracic kyphosis. I understand that foundation training focuses primarily on the core of the body and proper hinging, so I was wondering how much of affect it has on the upper body or if you have any exercises that, more directly, target these areas. Thank you.

[@tiagovasc_]

How did it go?

[@AlexanderAndreassen123]

A month later, how do you feel?

[@parabellum9x19]

Alexander Andreassen So I've been doing this as part of my daily routine for about a month now and so far I feel good. It has not been a miracle cure, because the plain truth is that I am living with about 1/2 of a disc between L5 and S1, and that is something that no form of strength training is going to repair. But I do feel that this exercise helps. It activates my lower spinal erectors, piriformis muscles, and my glutes and hamstrings. I think that this is a nice addition to my current lifting routine.

[@SRTZEN]

Been doing this for a week and my back hasn’t been this unproblematic since my early teens. Edit: can finally get into a deep seated squad again after 4 months of consistency. Take the time

[@SRTZEN]

Sheesh already been a year? Still at it

[@OdmupP37]

Figured this video has changed my life so much, that I feel like I also need to share in the comments just that it has - cause it's been so funny that this video was given to me in 2016 with a friend saying it will change my life and back. He was right, and now I sound like a religious fanatic. But it's the most fun thing ever to share this with friends with back issues and watch them go 😧. So here's me adding my comment saying this is literally the best 12min back exercise video on the internet.

[@t.whatever4020]

I sit at my computer a lot and I developed this lower-back pain for a couple of years and someone on reddit recommended this training. I cannot say how disappointed I am in myself for not trying it when I first saw it some year ago. I did it for only a couple of weeks (once every 2 days) and already feel a change!! Don't have the words to thank Dr. Eric and my reddit friend!

[@xanderquentin2326]

I'm having lower back pain for over a year now and it really affected my kitesurfing..... I've been doing almost everything (from yoga to pilates) to get rid of it but nothing really worked, until THIS!!!!!!! THANK YOU FOR THIS UPLOAD!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

[@innerworldwithtrevorbird9001]

A friend showed me this and I started doing it a month ago, from chronic back pain and injuries to consistently upping my weights with dead lifts and no morning back stiffness. So happy I found this.

[@SC-pm5gm]

Ive just done this for my 1st time and I feel like I've finally found something that will really actually work this time!- and only in a short time each day- Greetings from Alaska

[@taylorreyes4778]

Been here since 2013 and these guys never age

[@CouncilOfTheLostGoats]

Found this on Reddit with glowing reviews. Definitely sharing.

[@danielsullivan473]

I had low back pain for six months. After doing this workout two times, no more back pain. Four months later, it still hasn't returned. I still do the workout once or twice per week.

[@pastorcarldixon]

I have everything Foundation Training offers including both books. All the exercises are great but this 12 minutes has done me more good than anything i have ever done for my back and hop problems. Even better than the Big Three!!! which are also helpful. I am a 72 year old daily cyclist - 150-200 miles a week. Before Foundation Training i had to stop every hour to stretch but now i can do 3 hours without the slightest problem even when racing young guys:-) Carl A Dixon

[@chrislovell9276]

I prayed for help to end my chronic back pain… and this video is the answer to that prayer. Thank you.

[@slurryegg]

My most watched KZbin clip. This exercise is my baseline for back health.

[@ericbruunk9120]

This is the best video I've ever seen in my life. For many years I lived like I couldn't do simple things and would, because of scoliosis, stand up only to feel tired and feel my body weight slump from side to side trying to fall away from me, pulling me down to the ground. Every time I stood up, all I wanted to do was sit down. It was awful and I didn't know why it was happening. Thankfully, I found this video through a chiropractor, and ever since I have been taking steps towards living a normal life. I remember being able to put my hands on my back to feel my spine curve into my right shoulder blade and left lower back. After a few good times of doing this workout, to my amazement, I felt the curvature drastically decrease. My spine didn't bump into my shoulder blade anymore. Now, around 2-3 years later, I feel that I can stand with comfort. Sometimes discomfort does creep back on me, but then all I have to do is push through a 12 minute workout and, once again, I'm feeling like a human being again. I cannot up-play the severity of that statement enough, I can live life because of FT. Thank you Dr. Goodman, and everyone associated with Foundation Training. You guys really are lifesavers, life changers, and honestly providing this world with something that in my personal opinion is nothing short of miraculous. If I ever become the next Michelangelo in sculpting marble statues, I will make sure you guys all get one of yourselves put in a nice park somewhere.

[@DATskorge]

Having also overcome a [physiological disability with similar strategies to this video I know how deeply you mean the words that you have written. Life-changing. Cannot be overstated.

[@Predator321]

I have mild scoliosis and I heard you can twist your spine. Is that true?