The 5 Most Common Stretches for Back Pain... Won't Work!

Get Started With Your Mobility: tommorrison.uk...
The FIVE stretches you will most commonly see for back pain are:
Pigeon pose
Child’s pose
Figure-4 stretch
Cat/Cow or Cat/Camel
Lying back extension/Cobra
The FIVE stretches I find massively underwhelming and very rarely use for back pain are:
Pigeon pose
Child’s pose
Figure-4 stretch
Cat/Cow or Cat/Camel
Lying back extension/Cobra
…
Yeah, you heard me…
Those movements are only stretching your glutes in external rotation, or your spine in saggital flexion and extension... How LIMITED IS THAT!
Your hips & back move in so many ways, and you need to address ALL those directions in order to make real change.
These stretches probably will feel like they temporarily relieve symptoms if your only other task throughout the day is sitting or standing… but temporary is all your relief will be.
If you really want to change how your body feels, add in the extra exercises we show you in this video and you'll get so many more benefits - you may even discover a weakness or imbalance that is the root cause of your pain!
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Feel free to ask questions in the comments, or request any videos that you’d like to see!

[@garykoda5959]

Tom... your phrase "grossly incomplete" and your fun, candid way of helping people is what encouraged me to subscribe... Thank you for your diligence and desire in stewarding the knowledge you have for peeps' benefit.

[@TomMorrison]

Aww thanks so much!! Love to hear that!! 🙏

[@Misfitgam3r]

@7:14 this seems to have stretched an area I have missed with other stretches and sorely needed. I'll have to keep working on this area and hope it brings relief.

[@ZenGrammy]

So helpful! No time to waste on exercises that are unnecessarily limited. My standing hip mobility is excellent but once I get on the floor my limitations are quite glaring. Thanks again for putting it all together for us

[@TomMorrison]

You’re very welcome!!

[@bigsie1570]

Hi Tom, Thank you! This is my 3rd video I have seen you post and you are spot on! I also had a dusk injury and surgery as a result and my hips and glutes are a big problem.

[@schaschuschascho]

What an ingenious way to use this platform and all that came with the digital age.

[@janette3441]

Brilliant advice....and I recognise my training establishment😀

[@TomMorrison]

Awesome! 😄😄

[@nikoniko893]

Very good explanation on the 5 moves that have always been recommended to me by chiropractors in the past.

[@user-rq5jo5eq6z]

Excellent, really appreciate your deeper knowledge

[@TomMorrison]

Thanks so much!

[@kjones2008]

I’ve been dealing with a Dx SI joint issue for a couple years now, irritating but not debilitating. Thank you for the new movement patterns to try!

[@TomMorrison]

Definitely go at your hips from all angles

[@colinfrank1157]

Hospital physio gave me these for moderate thoracic stenosis and lumbar disc buldges, feels like a belt round my ribs and pain when I take a deep breath. Will be trying these.

[@TomMorrison]

Yes these will be a great addition! Also check out some of our videos on balance too! Very important for making things feel more stable! Have you checked out SMM yet?

[@colinfrank1157]

@@TomMorrison I plan to get the SMM when I'm not poor as hell off work in pain 😂 Catch 22 really.

[@TomMorrison]

@@colinfrank1157 ah nightmare! Can’t be having that! Yes definitely get stuck into these ones, I would aim for a few times a day at this point!

[@roaahedaya1779]

Hi Tom 👋. Love your content.can you share how did you got rid of disc injurey?And how to get rid of sciatic nerve pain due to herniated disc 🥲🥲

[@TomMorrison]

It’s not so much that you get rid of it, but more that you strengthen the supporting structures properly! This blog is on my story but I would definitely check out our beginners bundle on the site 😄 tommorrison.uk/blog/back-pain-how-i-recovered-from-a-l4-l5-s1-disc-injury

[@Luca-zf7cf]

Man that was spot on ! i really needed to work on those hips and spinal rotation. had a disc injury too and i find your channel extremely helpful i feel so much better now !

[@TomMorrison]

Awesome to hear!!!

[@aronandreas]

You are killing me ❤❤❤ Love from Norway

[@TomMorrison]

Thank you!

[@ellemc5209]

Havnt had this kinda stretch EVER! many thanks! Elle

[@TomMorrison]

You’re welcome!

[@leodegas7731]

I have only watched the first minute of this video, but I have to say you are wrong as far as my experience. I used to throw out my back 3 or 4 times a year. I would almost cry just picking up a pen and my lower back gave out. I started doing childs pose with extended hands, the cat pose, the pose where you extend one arm and the opposite leg and the cobra. For me it worked. Then at 58 I decided to do deadlifts and squats using the bar only for a couple of weeks. I have never pulled out my back since doing those poses and just yesterday ( without a belt at 63) I deadlifted 380 twice in one set. So for me those poses helped. Now to watch the rest of the video so I can learn something new from you. Maybe another pose. ✌️😊

[@TomMorrison]

If you have good mobility generally overall then sure they’ll be a quick fix and help and that’s why they have their reputation, BUT if you’re someone with reoccurring issues then it’ll be the things in this video that help most and that have most likely been missed 😊

[@eldontyrell4361]

I tweaked my back hardcore doing the one at sort of 3 o clock at the very start. I’d been doing different stretches and exercises for a while but still managed to completely muller myself.

[@TomMorrison]

There’s so many things you can accidentally do wrong especially if you have an intolerance to a certain movement pattern and you’re trying to do something recommended and you don’t have the full grasp of the technique, or if you’re trying to out stretch a stability problem! So many end up feeling like they’re running in circles

[@sluntchevo]

@@TomMorrison hey tom so what do u recommend to people? Private classes? I am doing a online program at the moment but ultimately I feel one needs the one on one support. This video is great. I personally feel not very supported in my understanding of loading the hips and difference between hip int ext rotation and adduction and abd.

[@michaelblack9458]

Can you make a video on just the 90/90 marches

[@TomMorrison]

Good idea, we'll add it to the list!

[@audreybrown7128]

Thanks! You’re Awesome!!🙌🏿🙌🏿💯💯❤️❤️

[@TomMorrison]

Thankyou!!

[@malmikda]

Would it be possible to have such a complete guide for shoulders and upper body?

[@TomMorrison]

Basically that’s what The Simplistic Mobility Method is 😄 for full body with all the thinking taken out so you just do the stuff that works

[@robertbarnaba241]

Such great stuff !

[@TomMorrison]

Thankyou!

[@tajanasworld]

Love these...I actually have SMM and love doing it in combo with my yoga practice. I did notice how you often mention importance of that standing hip circles with one leg where we also put our hips in all the possible ranges and those are missing in SMM. I also miss cossack squats, don't know which exercise in SMM covers that kind of movement? But the channel is very informative, quirky and fun.

[@TomMorrison]

The foundational elements of balance and the hip angles are in SMM, all the exercises are just principles of movement so there’s many crossovers, Cossacks and multi lunges and clockwork drills come in in stability builder, SMM is the non negotiable standards for baseline mobility everyone should have 😄

[@jamalmogannam7770]

Fabulous, thanks!

[@TomMorrison]

You’re welcome!!

[@alanmarsh3179]

Excellent!

[@TomMorrison]

Thankyou!!

[@perrygriffin2371]

RDL's fixed me right up

[@millionairemom]

Brilliant ❤❤❤

[@ReneeDiDoErrett]

FABO as usual💪

[@RobScottVideos]

Love this! Thanks!!!

[@TomMorrison]

Thankyou!

[@davidjones8965]

I use cat-camel as a mobility warm up, not a stretch. The renowned Stuart McGill advises this.

[@TomMorrison]

Yes it part of things, but there are so many more thing you want to be doing with your hips also

[@potrelviewer9536]

Interesting video, quite comprehensive. The big issue for me is that I have practically zero lateral or sagittal hip mobility, so nearly all stretches of legs and hips are undoable for me. Is it a dire sign of hip dysplasia or something worse?

[@lisag18]

Orthopedist and/or chiropractor can help you with this question. You need an examination and xrays

[@cramptonschemistry5132]

Hi Tom. When in 9090 position, on my poor side, like in the video my back leg has poor internal rotation. But i can't get my back butt cheek to even touch the ground! Any comments or tips? Thanks, i really appreciate it

[@peitastoodley3318]

So would i do these with the anterior pelvic tilt exercises video or do you do the anterior pelvic tilt exercises alone. Then, once I do those 2 weeks, add this on as well. Cause i have anterior pelvic tilt issues, and one hip sits higher than the other, so I'm trying to fix it all. I'm just not sure if all at once or separately is best.

[@TomMorrison]

You can add these together yes, ideally for a simple way of putting the right stuff together in the right order our SMM programme is best, takes all the thinking out 😄

[@xannebeckle3741]

Can you make exercises for seniors

[@TomMorrison]

This is a good place to start! kzbin.info/www/bejne/f4O6o2aZbKtjr9k

[@pauly71]

Gold🥇🙏🙏❤️

[@donniemoore7023]

Hello just wondering how many times a day do you do these exercises?

[@TomMorrison]

If you’re in a bad flare or really working on them I would aim for first thing in the morning and just before bed too!

[@pesetdepesz]

Great content 😀

[@TomMorrison]

Thankyou!!

[@pesetdepesz]

@@TomMorrison keep it Goin! With your channel, videos about hips core and shoulders ive change the way that I'm looking on it. Actually I'm almost free pain guy 😀

[@Blitsun]

Is it hard for you to be so brilliant? I'm totally bringing this into our karate training. You're making me look brilliant and I'm just a shameless info gleaner. I should send you a beer or something.

[@TomMorrison]

😄 I’m all good! We want this to be common knowledge so the more people sharing it the better!!! 🙌

[@oigen90]

I have disk protrusions (probably they have developed into hernias already, IDK) in my lower back as well as my upper back. Usually they don't bother me, I just know they exist because MRI showed them about three years ago. Is it okay to do pull ups (especially chest-to-bar pull ups) with this condition? I do them in a strict form. Based on your experience, are pull ups tend to improve such spinal condition or they tend to do the opposite, like worsening spinal disk problems? Thank you.

[@TomMorrison]

Yes don’t be avoiding any movements at all, they can heal sometimes yes or your body just learns to adapt to them, I’ve had a protrusion and extrusion in my lower spine and totally fine

[@oigen90]

@@TomMorrison thank you. Some people even do deadlift with a slipped disk in their lower backs (not sure is it okay, though).

[@TomMorrison]

@@oigen90 oh yeah I deadlift every week pretty much, after my injury I came back an beat all of my old weightlifting numbers and felt better than ever, we’ve a few blogs on back stuff on the site tommorrison.uk/blog/back-pain-how-i-recovered-from-a-l4-l5-s1-disc-injury

[@oigen90]

@@TomMorrison thank you!

[@oigen90]

​@@TomMorrison and I think we need a video about herniated disks and exercises ;)

[@brianwood5642]

If you have facet joint pain DO NOT do cobra nor ANY back extensions. FYI

[@georgestanchev9531]

The hips don't lie

[@schaschuschascho]

I did all of them. Are tou sure sure sure they dont work? What does Yogi Bajan oder wie er heisst dazu?

[@TomMorrison]

They help, but there’s more you have to do too

[@50calBeowulf]

So Google thinks we're asking for stretches that cause back pain?

[@TomMorrison]

It gives an incomplete picture and the things that give quick relief really yeah, when you think about how hips move, it doesn’t make sense to only be focused of 2-3 things out of 6

[@michelefinizio6520]

These are way too complicated for someone who has two bulging discs and two herniated discs in the lower spine for 5 months experiencing burning and stiffness can't even attempt this

[@TomMorrison]

Similar to myself, if you’re 5 months in and it’s still intense then this blog will have ideas on where to start tommorrison.uk/blog/4-tools-to-fight-back-pain-flare-ups

[@michelefinizio6520]

@@TomMorrison thank you I can do physical therapy in it for 12 weeks finished but still burning and tight next move is Steroid injection

[@richa1147]

if u struggle sitting perfectly upright in the 90/90 could it also be obliques as much as internal hip??

[@TomMorrison]

Yes, they’re good to combine with side stretches too

[@richa1147]

@@TomMorrison thanks Tom, loving your videos btw, theyre really helping me :)

[@TomMorrison]

@@richa1147 love to hear that!

[@soufsilfalil7213]

Does this help with herniated disc

[@TomMorrison]

Yes, this would be a good blog to check out too! tommorrison.uk/blog/can-you-work-out-with-a-herniated-disc

[@adtiamzon3663]

🌞❤️❤️❤️💪

[@masterspud583]

This get a sub from me.

[@TomMorrison]

Legend! Thankyou!

[@ManjinderSingh-jv8kh]

Sorry these won't be done by patient

[@TomMorrison]

?

[@leegundry1]

I'm sorry but the 5 stretches DO actually help me and I am fine Cheers thoughx

[@TomMorrison]

For now, would also make sure to add the others in, you can “get away” with not doing them for a good while then it’s an “all of a sudden” thing with bouncing pains and flare ups. It doesn’t make sense to not move your hips and spine in all the ways it can

[@leegundry1]

@@TomMorrison thankyou very much.I will do that.Appreciate the help.Thanks Tom

[@joankeller9602]

Not true...my pain instantly gone!!!

[@TomMorrison]

If it’s only a minor issue yeah you’ll be fine, if it’s long term and because of poor mobility and movement then they won’t help

[@vontrap6942]

Well you are wrong really to use this method of thumbnails. These are actually very useful. There are more to do but these help a lot of people. Click bait is not a way to keep integrity.

[@TomMorrison]

Tried that for years and no one is then interested or looks at the videos unfortunately, you may see it as clickbait but if you actually want to reach and help people it’s a necessary evil, main thing we always aim to achieve is a full body focus with the video information

[@cyclinginsoutherncalifornia]

@@TomMorrisonTom: I get the same thing.. I make a video with a conservative thumbnail and nobody watches it. I make a great thumbnail (i.e. what some would view as “clickbait”) and get 1000’s of views and there’s always someone that makes it an “integrity” issue. I say keep doing what you’re doing

[@ZenGrammy]

Tom’s integrity and credibility are above reproach. His freely shared content is incredibly valuable to thousands of us.

[@JayDee98765]

You cannot question Toms integrity. He is fitness Jesus :)

[@angieburnett485]

You talk too much!

[@TomMorrison]

Sorry, I’ll work on that