Spinal Health | ELDOA L5-S1 w/ Stefanie Obregozo (FIX BACK PAIN!)

In this video, Stefanie Obregozo shows Adam the proper movements of ELDOA L5-S1 to work on proper spinal health. These are great movements to open up the back and relieve back pain.
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[@sicsixonerecords]

This stretch literally changed my life!!! Years of pain and doctors visits, shots, PT nothing worked fully. Then I did this stretch and after almost 2 weeks of doing this twice a day. All my pain gone

[@orhan9555]

Hello! Did you have a bulging disk or herniated?

[@sicsixonerecords]

orhan9555 I had bulging disc. Went through years of pain. Crippiling sometimes. Wife has to help with shoes. Time off work. Now as long as I stay stretched out. I’ve never been better. If I miss some days and start to get lazy. My back gets real tight and I feel it coming. I tried everything and this stretch changed my life. Now I’ve also noticed my hamstrings play a big part in my back pain as well. Keep space between your L5 and S1 with this stretch and also keep hamstrings and hip flexors loose. Your back will be thankful for the room to breathe and not being pulled down by your tight muscles.

[@OTT-JV]

😮 thank God for comment sections. I will try this as I also have a bulging disk and sciatica I will update thanks🙏👍

[@someonemysterious5497]

@Kody comments like yours truly give me hope 🥲

[@johndoran389]

@@OTT-JV Any luck with this stretch after Buster?

[@chriscarnes1083]

Was in the middle of a flare up,went through a years worth of physical therapy streches and excersies to have no relief then found this and immediately was pain free

[@andrewdevito5348]

Been doing these for a mth now. have really helped me alot with low and upper back pain

[@MindPumpTV]

Andrew Devito I love them! Such a game changer!

[@Jackiemartinez2197]

Will start doing this everyday! Wow!

[@MGAutoCAD]

OK guys, you just gave me hope to slowly recover from S1-L5 DDD + disc herniation + small tear.!! All this possibly from trying to get back in shape doing long runs, punch bag exercise, with little stretch. I have this issue for 6 months,(it was painful) although I am slowly improving. I have seen a chiropractor with physical therapy, an spinal injection and one light healing body massage (this one was great, I recommend). I am starting light yoga this week and now your exercise. I will post a status in week or so. Sincerely,

[@duracontractors]

MGAuto update?

[@brahmoone]

sigh, status in a week or so

[@maady143]

WOW WOW WOW WOW... Thanks to all the running I've done in last 2 years screwed by L5 S1 so bad that in last 2 months i went to chiro 7 times and i get a little relief and right back to Chiro again, been doing lower and core strengthening exercises for 2 months and bunch of other exercises but never got the relief my body was looking for. I was so desperate yesterday and once again came to youtube for some more stretches and i stumbled upon this exercises, i was about to pass on it and though i should check it out as this vid might be the one im looking for. I dont have the words to explain how this one stretch fixed me up, slept like a baby last night. YOUR STRETCH FIXED ME UP. immediately after this stretch i felt as if an iron rod has been taken out of my lower back, i was trying to find the pain but i couldn't find it anymore. I've done this stretch over 4 times in last 16 hours ..... now every time i get off of my work chair i feel the pain is not there, i guess i was so used to the pain. I want to THANK YOU SO MUCH FOR THIS STRETCH.., THANK YOU THANK YOU THANK YOU !

[@LuisDiaz-ue4kk]

Anjali Sharma did you ever have an X-ray done to your back?

[@vinodaglawe5227]

Anjali Sharma hi really do u got relief..i also have l5 s1 compression last 3 years. Exercise looks difficult. Pls reply. From india

[@StefanieObregozo]

You're very welcome! So glad you found relief. 🙏

[@vinodaglawe5227]

Stefanie Obregozo i can not touch my glutes to the wall easily..what should i do for this position... if i touch my glutes to the wall then my legs can not be straight

[@StefanieObregozo]

It's more important to get your sit bones as close to the wall as possible, so start with a slight bend in your knees until your hamstring flexibility improves and continue to extend up through the heels, while maintaining that slight knee bend.

[@paleyburlin7320]

Just so you guys know, I discovered the ELDOA exercises a year ago and it has completely saved me from terrible back pain. This stretch in particular is literally what has kept me from needing surgery. It works. But you have to really learn to do it right. There are many dimensions to this exercise, it's not simply putting your butt against the wall and raising your arms. If you aren't utterly exhausted after finishing the exercise, you're doing it wrong. Do this at least two times a week and I'd bet money your back pain goes away.

[@GG17250]

Yes I agree if one is not exhausted from doing it then it was not done right

[@crackthatheals]

Just be aware, if you're just focusing on pain, you're only 'correcting' about 8% of the problem

[@scottmcdonald6201]

The more I do it, the less difficult it feels

[@lilianalolasana410]

This stretch has helped me so much!

[@metemad]

Very informative video. I hang from a bar for decompression. I will add this to my list. Thank you guys.

[@StrongMom]

Love this! Pls make more eldoa vids

[@88jigsawking]

This is amazing

[@Alex-zx6ww]

She would be a perfect addition to the mind pump crew, pair her up with another like-minded female and you could almost have another podcast

[@amandabarbian3170]

I volunteer to join the team! ha

[@djpappas6714]

I have degenerative disc disease and have been experiencing bad sciatica in my left leg. I did this and my sciatica immediately stopped. Great stretch and great video!!!

[@MindPumpTV]

Such great news. I know of another person with both DDD and sciatica who said the same thing about the L5-S1 - super encouraging.

[@drissgreen1280]

GREAT JOB!!!!

[@scottmcdonald6201]

This seems to be working for me.

[@joshuavolker2083]

I am not able to stretch completely. The sharp pain comes too quick to severe in my glut. What can I do ? Any lighter version to get there ?

[@Radog99]

Do T12 Stephanie. Thanks.

[@TeamYouphoric]

When did Stefanie change her name? Terrific video! ELDOAs are fantastic.

[@rudyvsetecka2102]

Severe lower back pain when I'm standing (only ibuprofen takes the pain away) 3 years of mckenzie method pressups, pain came back. 2 years of mcquil big 3, pain came back, 1 week of this stretch and and I can stand up and sit down without pain, its still there, but its a million times better. It only has made me sore in other places that I am tight (glutes, hamstrings, thighs) thank you thank you thank you

[@prpredatorz310]

Well, I have a L5 S1 disc herniation from a fall many years back. It's not a major issue but it does sneak up on me from time to time, I'll be curious if this helps. I think I'll have to spend a lot of time watching this video and listening to it when stretching for those cues because there's a lot going on.

[@adamschafer342]

pR Predatorz YES and they each are extremely important to make the movement effective . Lots to think about but I promise when you get it down.... YOU will get some relief .

[@Twisted86]

I feel you, I got fractured my L3 and my current job agitates it....just getting into the L was enough to feel the stretch on it. I got some work to do to get to the videos point but at least I found how to stretch the little agitated bastard so I can start strengthening him.

[@kiwy1994]

How are you after 8 months? Any progress? I do this everyday for one week now

[@Twisted86]

Well I dunno about OP but I've been doing this for 2 months and honestly I feel fantastic, my back doesn't bother me near as much anymore. The major thing I found though was my back wasn't the only issue, my hip flexors also caused problems. Google Spiderman Stretch and thank me later, honestly after all this I'm contemplating going to yoga, the benefits of doing a full body stretch goes far beyond your injury. I haven't been this flexible since I was a kid.

[@vinodaglawe5227]

I can not straighten my legs in this position even after one week...i have l5 s1 compression. My body structure may be not allowing this

[@SenseofBeyond]

Second this. Any tips?

[@kyle_fox711]

Thanks for the exercise Stefanie! I suffer from a herniated disc in the l5 s1. Already tried one discetomy and I refuse to do another so I’ve been doing a lot of research on these topics. I’ve learned a lot about my situation that doctors have so far failed to help me realize. Firstly, I am pretty certain that I am suffering from anterior pelvic tilt; I surmise that this, along with the compression that gravity has incurred, is what has ultimately put me in the situation I am. Secondly, physical therapy and/or chiropractic care each may stand a better chance at fixing me than another surgery will. I’ve begun working out my abs and my hip flexors, as I’ve discovered that those muscles being weak can cause anterior pelvic tilt. Would you mind telling me if you think that the exercise in this video may be helpful to me? I just tried it for the first time and I think I feel better but I’m not sure 😂. Your feedback is greatly appreciated thanks again! God bless!

[@baccaratfitness2360]

What if you're so tight that you can't get your butt even close to the wall? What would be a way to scale this back?

[@HaylieSings]

Someone recommended I look into Eldoa stretches; I’ve got a spondylolisthesis in my L5 area, plus an old fracture that supposedly has arthritis in it. If anyone’s had experience with something similar, I’d love to know if/how you found relief and healing.

[@gjreshiram]

I have an L5-S1 bulge. No sciatica and stuff but trying to straighten my legs off and bringing them past 45° especially the right leg hurts a lot around the back .... Please help

[@Maranodylan]

what if you can't get your leg straight

[@amandabarbian3170]

Stephanie... or Stefano? lol ;) love the vids guys

[@StefanieObregozo]

Actually, it's Stefanie. :)

[@devinfakner5106]

Wouldn’t an inversion table accomplish the same thing?

[@MindPumpTV]

Devin Fakner active vs passive

[@brahmoone]

well I wont buy any inversion table so this is my only option

[@bucksdiaryfan]

I like the fact that the guy demonstrating didn't know how to do it and was asking questions we at home we ask. He served as a surrogate for the at-home attempt at the stretches. Good technique

[@alexflee87]

Does this work with tight harmstrings? My hamstrings have awful mobility and when trying to do this, can't feel the stretch in low back; just my hamstrings screaming at me!

[@MindPumpTV]

Great Q. L5-S1 Eldoa is a great movement whether the legs are extended OR slightly bent. Feel free to bend the knee and simply work to complete the rest of the movement exactly the same.

[@suevanvuuren]

These are amazing, I'm sorry I stopped doing them, but back on them as of today!!! Thank you

[@AK-ww5gp]

What this exercise work on L4L5 bulging disc please reply

[@jillbemiller7482]

Thanks for this! I was recently diagnosed with fibromyalgia but I know it’s my s1 herniation giving me the issues. So I’m trying to figure lol this out my self for pain reduction and you can tell you have a lot of experience. 🤗❤️

[@shanbbasheer3871]

It works really well....i have disc herniation L4L5S1...i got the result the movement I started it. Lots of love.....thanks a lot....

[@Expert_Advice]

Hello my problem is degenerative l4/l5 and l5/s1. May I go for this

[@nikolaidante3571]

It would be very interesting to get Andrew Lockes perspective on this. I don't trust the happy chappy comments.

[@nikunj40]

I am trying this exercise but finding it really difficult to contact by sit bones with walls, I am getting tremendous stretch in my lower back, just wanted to check if that is normal, can some one please suggest.

[@khushbushah6]

after doing the 1st exercise in morning and night I did notice my right leg started paining specially my upper thigh. I have a lowerbck pain (above the glutes) since 2 years now and when I sit for longer/bend forward it hurts a lot I can't sit for more then 10 mins. Please reply

[@shaheryarafsar180]

Did you had disc bulge

[@northforks]

How can this page be called 'Personal Training with Sal, Adam & Justin' and not Stephanie. She is the knowledge holder here...

[@freddyj5845]

I can’t get my hamstrings or butthole to touch the wall! :( how do you know if you’re doing it right? I only really feel a stretch on my hamstrings.

[@StefanieObregozo]

Keep your knees slightly bent while still aiming to extend up through the heels. Your knees do not need to be perfectly straight the reap the benefit.

[@Luke-ih1oc]

@@StefanieObregozo Hi Stefanie; are you a physical therapist? I'm curious as to your qualifications, as you certainly seem to know what you're talking about.

[@BraveSirSausage]

thanks so much for this, had L5-S1 pain for months, doing this daily seems to have fixed it !

[@youngbuck5926]

Yo man, are you still there? Could you update on your pain, did that exercise fix your pain?

[@wh1s948]

there is one question should I do lower back mobility or not ?

[@adamschafer342]

Devlife fun do you own MAPS prime yet ? There is a test in there to tell you what you should be doing

[@wh1s948]

Adam Schafer I don't know what MAPS prime is.

[@vincentmattiello351]

is there a book or course we can buy for the Eldoa method?

[@steveygaddis3862]

Great stuff.."need to learn more about eldoa!

[@tommydougherty9491]

Anyone have any study’s about ELDOA?

[@lindsayrausch116]

I wish I could make the clinic at MP for this. Just for personal use I think that this would help me so much

[@AndyGrimm]

My sciatica prevents me from getting my waist to bend to 90 degrees, aka, I can't get my sit bones to touch the wall without bending my knees. What should I do?

[@StefanieObregozo]

Bend your knees!

[@duracontractors]

Andy, eventually you will be able to do it without bending the knees. Most people, myself included, are very stiff and it's all about training the muscles to stretch...

[@gummybear916]

Having some trouble getting into the position with sit bones against the wall, but I’ll keep working on it! Gotta work on those hamstrings too. Mine are very tight.

[@gummybear916]

I can hold it for about 30 seconds. I’ll keep practicing. This stretch is tough.

[@stevensalinas6666]

I still wanna get the 411 on her coaching experience across seas with a royal client....it sounded intriguing

[@alexswartz5639]

Ok I’ve been struggling with some lower back pain lately and 15 seconds of this stretch and it’s GONE. Thanks a bunch

[@broken080]

What if I'm not flexible enough to put my legs straight up?

[@MindPumpTV]

sfoege bend them at the knee :)

[@mcmjr405]

So awesome! Exactly what I’ve been looking for and needing given I have a hyperlordotic curve in my lumbar spine into my sacrum.

[@laurelstephenson2965]

I have spondylolisthesis at L5, and for the past nearly 3 years I have suffered and lost all ability to lift, beyond light and gentle, mostly sitting lifts. I'm in a 12-week Core Balance program that is retraining me, and after 6 weeks I am now deadlifting 5# (LOL, 3 years ago I DL 125 pounds -- Im a 5'4" 54 yo female) and I will be replaying this daily to get all the cues and do this daily in the a.m. and the p.m., adding it into my 2x daily retraining regime. Thank you!

[@salmash9471]

My MRI report shows L4_5shows desiccation, subtle disk bulge causing compression of anterior thecal sac should I do this plz reply i am suffering pain from four months

[@bradaharriet5280]

this was awesome, thank you

[@MrCrunchySunrize]

Is butt against the wall more important than flexing the knees. My hammys are too tight for me to straighten my legs while having my butt against the wall. Any tips ?

[@gymguy25]

I don’t actually have low back pain, I have gluteal atrophy, I’ve done all sorts of gluteal activation exercises with minimal results so I suspect the problem to be in the spine and my research suggests L5 S1 if my gluteus are atrophied, could this help?

[@yanjiexu1477]

Practicing this exercise everyday and it does really help. But wondering how to push the heels to the air and push the back down to the floor at the same time.

[@StefanieObregozo]

A lot of this is intention and subtle movement, which can take time to understand. Try extended up through your heels only as much as you can while maintaining your sacrum on the floor. You might go back and forth between where you shift your focus throughout that minute, but it will come together over time.

[@thethaovovtv6732]

Is it good for L5 S1 herniated disc L5 S1? I feel pain on the right foot and can not straight like that. PLEASE ANSWER ME

[@harlanswan8184]

Would you be able to link or simply provide the name of the study please?

[@Jcampos24601]

I was feeling a slight back strain after a workout and I did this after. Holy crap this works!!!

[@risingtide_official]

Can you please show how to get into that position by yourself without hurting yourself?

[@ngnljerome9618]

Does this help with lover back. I hurt my back doing deadlifts in the wrong form.

[@bucksdiaryfan]

I love how they keep referring to muscle stretches with electrical socket analogies

[@yashsoni1134]

Hi ..i m having l5 s1 disc degenrative disc with is pressing s1 and s2 nerve roots .......is this exercise good to in l5 s1 disc budge?

[@quaker95]

Hello, does this also work for L4 and L5 disc?

[@N8Pk888]

When done correctly it decompresses the entire spine, but the fixed point at the hip and tailbone, and hand reach help target the L5-S1 specifically. There's a specific ELDOA for the L4-L5 disc.

[@scuol2010]

My hammies are very tight and i couldn't get my but against the wall and have straight legs, what do you suggest I do, bend my legs or move my but away from the wall? Thanks

[@smithlo4092]

can I do this exercise on soft mattress of my bed? or it must be a hard floor?

[@InayatKhan-qo5eb]

Hi

[@InayatKhan-qo5eb]

I want to send you MRI report

[@rajurani5447]

Hanging also.... create a space between bones of spine

[@yoshiepa]

I just tried it now, my back was hurting a lot. I’ll try it twice a day this week, I hope it can help me with my hernia and back pain

[@PEGGYINTAIWAN]

my L5 S1 is a bit compressed. I'm not sure if this is safe to do it alone at home?

[@WhiskeyFlounder]

My back pain won’t allow me to fully extend my left leg in a seated position or like the position described here. Do you have any recommendations?

[@riskyboy8090]

I got l5s1 issue and got a nerve pain due to slip disc. How many times in a day I needs to get thi done to fix that? Your answer will be very help full to me as I am in a pain for 8 months

[@francosecchi9288]

Can this be used for L5/S1 spondylolisthesis? Thank you

[@commonman6806]

Sir i have l5 s1 gred 1 problm . If i do this .. will be set spondylolithesis problem? Please tell me

[@mhuq4854]

This is the shit!

[@0223eoin]

I will do this 1000 times a day until my spine is like jelly

[@JFP95]

I feel this stretch like crazy in my hamstrings but not at all in my lower back is it still working?

[@jasonsoutha6138]

what if I can't even get in that position without pain

[@Twisted86]

Hell I just get into the L formation and my L2 is screaming at me.....great way to work the disc that I fractured last year.

[@RonghuiMrYe]

I can’t get into this position. Something wrong with my spine?

[@GG17250]

This works. Tricky at first to remember it all. Did better the second time. Definitely felt some improvement!!

[@AriefLatif]

Would you recommend this for a person who has had their L5/S1 fused?

[@MasterBateman]

this is the most technically advanced stretch i have ever seen

[@commonman6806]

I have problems( l5 s1) (gred 1 ) how to fix it. Please reply me

[@alannap2143]

So one time a day or multiple times a day?

[@happygoluckydogs]

Loved it! More please!

[@少川靖男]

glad you guys cut the title preamble and get right into the content. well done

[@ringdingersworldwide741]

I would do this every day to avoid surgery again

[@chayblay]

West world season 2 trailer ad! Watched it all the way thru

[@jthrash841]

I'm going to give this a try. I had a microdiskectomy at L5 S1 to remove the calcified disk. I like all the cues compared to the standard legs up the wall.

[@RodriguesPoveda]

The thing I hate about this videos is that they always pick a healthy super in shape person to demonstrate the technique..

[@MiguelRamirez-ie4yu]

I'm doing this every time good health here I come

[@shahnaallen2540]

This is intense. Excellent instructions.

[@iwantsomegatorade]

Will give it a try for my Spondy

[@pksingh0267]

Disc bulge l4-l5 disc ke liye yeh exercise kar sakte hai pls reply

[@300hiker]

She’s a babe!

[@palaparthiyanadi1694]

minimum time maintenence nervous

[@OMER-wf3ih]

Amazing video