The Next Steps for Low Back Rehab (after PT)

[@zmeiners]

What a time to be alive that for the price of a $75 back extension machine on amazon, a few dumbells, and a no cost video on youtube you can actually get your back problems solved because all of this actually works if you follow the long form videos on this channel. Thank you for producing these. Fantastic content. Wish you had made these 15 years ago.

[@jackcomeskey3588]

Hey man! So glad to hear this stuff is helping you! Could you please link me the amazon for the back extension? Also what sort of exercises did you do? Thanks heaps

[@longglongg1480]

What are the first steps? I don't know where to start

[@zmeiners]

@@longglongg1480 I can't send links on here, so youtube search for "rebuild your back in 4 steps" and do that, this all works when I thought nothing would ever work since the back "band aids" didn't.

[@zmeiners]

@@jackcomeskey3588 I can't send a link or even tell you which one I bought. But there's a 75 dollar Roman chair on there and I got that one and it's great. I do all the exercises that he posts on here. Seated good morning and back extension and trap 3 raise were the most effective

[@johnnyrodriguez4549]

@@longglongg1480did you watch the video

[@phattyoshisdoteth1093]

I've been in pain for 15 years and this is the first time that I am making real progress strengthening my back, restoring mobility, and getting rid of the pain! Thank you!

[@lowbackability]

Wonderful, you got this!

[@megavoltelectrocycles]

I can SO relate to this. Been dealing with back prob for 5 yrs after injury at T/11/12. Always very active (54 now ) Used to play multi sports and ride moto. Have lat shift to left and erectus ( Lf) seems to fist up once i walk a bit which feels like its pushing me out of line ( to rt). Just got my xtens machine ( wish i had 4 yrs ago). Its allready helping me regain posture. Had no idea all the muscles you speak of had gotten so tight. Id leave Drs with more Qs than answers. I see that dealing with a bad spine joint is only part of the equation. Finally feel like i have a positive direction to move in. Im joining your site. Thanks a lot for exactly the info i needed! To whoever hasnt gotten the machine …. Go get it NOW you wont regret it.

[@gmelliot19]

One thing if you want to get a good muscular stimulus to back muscles without stressing the passive tissues (tendons, ligaments, disks) is prefatigue muscles using short range isometrics then finish with light weight dynamic exercises. Examples: 1. Perform 45 degree pallof plate presses. This challenges lateral trunk flexors and rotators isometrically in a shortened position. Then perform dynamic full ROM side bends on the back extension machine. 2. Perform heavy 45 degree “back extensions” with a neutral spine. This challenges trunk extensors isometrically in a shortened position. Then perform full ROM dynamic back extensions on the same bench. The idea is that the short range isometrics prefatigue active tissues (muscles) without much stress on the passive tissues. Then the light weight dynamic exercises let you get a pump in the muscles. So you get a good muscular stimulus and lots of blood flow without much dynamic flexion/extension under external load.

[@Snipr1949]

God level . Im so happy that we have people like you doing all the good work . I pray that you get so viral and help more and more people 💪

[@6196wb]

Fantastic video and message. Agree 100%. Was in a similar position to you it sounds like but with SI joint pain. Took me about 4 years to figure out I had a wicked anterior pelvic tilt. Had had a laminectomy at L4/L5 in 2008 and somewhere got it in my head that hyperextension was “good” and safe and lived in that position for over a decade. Car back pillows and all that. Stumbled across knees over toes guy and his claims of the atg split squat lengthening hip flexors and then saw his back extension videos and after easing into those I’ve had steady improvement. Last Thursday a week and a half ago I overdid it on the back extensions and then did a bunch of cardio and really exacerbated it. First time in a year or so that I haven’t reset overnight so it kinda freaked me out and got me back on KZbin, which led me to your channel. Anyway, tried the standing QL exercise w a 10lb kb in my office and it feels so much better. Think I might have gotten my anterior and posterior straightened out but neglected the lateral and developed an imbalance there. Anyway thanks so much for the content and helping me get back on track. Keep these videos coming!

[@michelletreadupontheearth]

Omg I wish I could find a PT like you, you give me actual hope! Over ten years of doctors telling me to do these bandaid things and I couldn't understand why I never got better. Even though my injury began when I was 30 and in excellent fitness. You give me hope that maybe i can actually heal/strengthen the root of my issue.

[@johnmatelski6413]

10:00 "I was like yo Unc, what are you doing?" lol this really hit home for me.

[@clublulu399]

This is underrated content. Fuck this is good.

[@badvibes-]

Super fucking underrated

[@danielborom9964]

I’ve had decompression surgery 18 months ago. I can relate to almost everything you say on your videos. I’m gutted I have only just come across these the past month or so. Everything from pain relief to the pelvic tilt. I hope this might be the start of an actual road to recovery after getting nowhere with physios

[@lowbackability]

Rooting for you man

[@jimmyblair7597]

I suffered terrible sciatica, unbearable…. Until I started doing the stretches and strength exercises you recommended, within 1 hr. my excruciating pain shooting down my leg STOPPED!! I am just starting down the path, but dude….. THANK YOU!!!!!!

[@jonny1943]

I belive i have a H.D. suffer really bad sometimes, yesterday i got a gym membership, went and did the back extensions, was a little nervous they would hurt, worked really well and i have regained a whole lot of HOPE! Thank you!! 🙌

[@nakaehi]

I felt called out by that morning 'bandaid' routine because that's exactly what I was doing 😫💀 I started trying your tips for progression today and have already noticed an incredible difference. Thank you so much for everything you do Brendan

[@presidentofswag9157]

gods work, thanks my brother

[@antonioj.castaneda7377]

This is really darn interesting, I need to watch this carefully and with no distractions. Thank you for sharing what you have learned!

[@aarontaylor9413]

Hey one thing I learned over the years, is to slightly neglect your strong side, and work the other weak side normal. Do that to all weaknesses. It does work and I have done that. If your real smart, you can do that to your brain too...

[@Andrew-yb2gs]

One of your best vids. Thanks.

[@HoopstrongCoach]

Nice video man! Keep sharing the knowledge!! ❤

[@Themilkman95]

You are a legend bro keep these videos coming!!! ❤️

[@dtelford]

Wow! This is fantastic content. Honesty is the best policy. Everything you said makes sense. I took copious notes and will be looking at more of your content. I thank you but I’m confident my back will be thanking you soon. 💪🏻😎

[@aminezourhlal2952]

Ive known your for a couple weeks and you are saving my life

[@RobertKatelhut]

I was in special operations most of my life. I've been fit most of my life. Now I'm having excruciating sciatica. I've tried everything over the last year your concept makes sense and I've started doing it and I'm getting relief. I hear you mentioned communities that you have and ways to get a direct zoom help from you but I don't know how to do that. Can someone tell me where the link is for this community and how would I see if you could help me by zoom

[@bwalbwal7895]

Your best video yet. Easy to follow and understand.

[@christopherspohn8071]

Also helps back breath stomach compression. It helps me relieve pain when setting. Also do glute contractions while standing to get blood in the muscle. Then I do chest breathing while contracting the stomach muscles toward spin. All that helps very slowly to relieve pain, then do large muscle strength training in lower back. Hoping it will work. Maybe, in one year the majority pain will be gone. The psaos muscle took me so long to figure out I needed to work it to get rid of pain like in foot. Seems like when I find one thing the next area like pelvic floor weakness starts showing up. The more breath practice so..on.

[@OfferoC]

This whole video is spot on.

[@boonesnake]

I doubt anyone cares about this, but I just made a connection. The principle discussed in this video also applies to singers caught in the loop of vocal pain and lack of vocal ability.

[@milliardmoges7129]

Thank you for making content like this! Where can I get a step by step guide for rehabbing my lower back??

[@nagibkanaan2464]

Ur a real god sent God bless u Ur a real champion

[@smarzig]

When PT/Chiro fails you, come to THIS channel. I wish he did remote sessions.

[@lowbackability]

Email me [e-mail]

[@pro353]

Can you make a video on what to do when your bulging disc isn't healing?

[@samross8060]

Thanks so much Brendan, appreciate this so so much

[@Reed_Longevity]

Excellent video, Brendan

[@ahmdstark]

I Wish you can talk about hip flexor the iliacs and psoas and ther connection with the lumbar spine and low back pain

[@seelevel1767]

Brilliant

[@Boscoe264]

When I was 15 I got diagnosed with pars defect on both sides in my l4 and l5. Been pretty scared to squat or deadlift ever since. I've been doing your other progressions and I just mixed in the quad lumborum work on the back extension for the first time and I can already tell it's something I've never worked before. Pretty life changing content thank you for providing it for free.

[@gregk2389]

Love this. I have grade 1 herniation of l5 and found reverse hypers help but need more

[@Humanskidmark]

Thanks for the video brother…. I have a really high hip on my right side from a herniated disc…. I’ll use all your videos to hopefully get straightened out

[@sel1015]

Thanks for sharing this informational video! I’m actually excited to get to the gym for the first time in 6 months just to do these 🙌🙌

[@mikibenshishi6934]

Hi, i don't have direct back pain, but i do suffer from sciatica for almost 2 years. Can the exercises you show here and in your other videos help, or should i look for a different approach? To be honest, I'm feeling quite depressed from my condition, and losing hope it'll change..

[@Tr3nchJDemonie]

Fantastic stuff

[@moneybaggyo3674]

May god bless you

[@blissmama3134]

Lost and trapped!!!! ❤

[@chasewhitney3145]

Thank you!

[@asmrsnida9242]

Thank you legend ❤

[@michaelsheppard8352]

super cool stuff. What do you think about hip airplanes? also a bandaid for the QL?

[@Markoleeman]

Thanks ! One question, how often can I train these steps a week. (Is there a maximum?)

[@JanDammClown]

Great stuff man

[@ahmdstark]

Man you are awesome ❤❤❤

[@delaware12pwner]

God bless you

[@JasminMusic1602]

What about reverse back extension machine...is good,bad? Anyone use ??

[@annaz9655]

What would be an alternative to a back extension machine?

[@robbieritchie6588]

Did you ever have to do any lateral hip strengthening specific for the glute med to fix the hip hike?

[@ashleywilliams7102]

My L5S1 Issues Left leg glute hurts when in seated position. Left hip feels stuck and limited. The right side QL is way tighter than the left side with limited range when doing QL side bends on back extension or standing. It also pulls/hurts right side back. Not bad but I feel it. Can’t hang from a pull up bar because it pulls down in the left glute replicating that sitting pain. My back does not like the elephant walks when I do them on a bench. It replicates that glute pain and also pain in the sacral area. Should I focus more on the QL bends/holds and the back extension holds?

[@danielstephen9842]

Where should we feel the fatigue on the back extension holds single and double ? Glutes or lower back?

[@everew_6852]

Man these seem great but i feel like im dealing with a super complicated case of injury/muscle imbalances. My right ankle always feels like it needs to be stretched out and is sore and i get plantar fascitis joltz from my big toe to my heel if i take a weird step or stand up weird and my right calf and knee hurt most days especially after alot of movement. I cant do lateral raises, my right shoulder has pain and poping and i was getting tingly behind my shoulder from simple tasks My right Si joint hurts everyday all day and i recently got an x-ray showing No fractures or malalignment. Preserved sacroiliac joint spaces bilaterally. There was minimal unilateral sclerosis primary along the sacral aspect of the left sacroiliac joint. Findings may relate to very early degenerative arthropathy. The visualized lower lumbar spine appears unremarkable. I was going to PT, but they were telling me to do what others on the internet were saying was counterintuitive to siatica and siatica like symptoms or problems and the exercises made things worse. I guess what im saying is i cant figure out the root cause of my problems. Im 25 years old. i feel like i dont know how to properly do these exercises to caiter to my bodys needs. How can i change this? Edit: i also realized my right tibalis is way more defined than my left and always feels tight and sore, which makes sense because ive been a driver most my life. I was wondering if there is a way to isometrically work the left tibialis?

[@kathleenarsenault9617]

You should look into Petra fisher movement. She's got an amazing mobility serie about foot training when you get got plantar fasciatis... I did and am almost free of pain after a couple of weeks of rehabilitation.

[@sir_bumpalot]

Can't do the hamstring stretch bend over or elephant walk. My sciatic nerve would flare up. How to deal with it?

[@sooh33]

Thanks for this. If elephant walks blow up my lower back and sciatica, what's a good regression for it?

[@MixMasterMediafr]

Bro pls respond will taht hurt for e and f so if it hurts a little still do it???

[@Vinfxca]

Amazing content. I had back surgery in 2009 for a herniated disc and have been doing these exercises and they are Helpful. But the one I can’t seem to get is the seated good morning no matter how much I regress it to pain free the next day my sciatic nerve gets flared up. I even do body weight with the incline bench. Any tips of how you dealt with flare ups on your progression?

[@RoryAbcoe]

Have you tried the piriformis stretch? ATG have a nice regression using bench angles.

[@andrew38617]

If that was your MRI, your back had to be really messed up.. L5-S1, excruciating sciatica..

[@Ogremanji123]

So after 17 years of confusion, pain, and misery, and tons of doctors and PTs who really don't care enough to dig in and figure through my symptoms, I'm 99% sure (after reflecting enough on the several moments of injury and reinjury and remembering the loud snaps in the area of what subjectively feels like the back), I'm 99% sure I sprained the ligaments in my left SI joint and it's just been getting worse as I age. Do you have any insight or would you be able to suggest a course of action here? I want to try PRP or PRF when money permits... but is there any way to ATG-efy this issue? Some combination of movements/movement patterns that can create a shrinking and strengthening adaptation of the ligaments in that area?

[@Ogremanji123]

P.S. talk about being at my wits end....been that way since the first year. I'm so done with this shit. Haaaallp lol

[@somerled5513]

Get an MRI done to be sure as without confirmation of injury (or at least more clarity on what could be causing the pain) you could do the wrong thing and make things worse. Don’t take any risks with your back.

[@devmed]

i can't do the elephant stretch my right leg is good , but my left leg i feel like my calf is gonna explode with pain ,btw i have the same case as you from 2019, im trying your routine but the only problem is how tight my left hamstring is

[@maximegalan5309]

Then I advice you to progressively work on your calf stretch at a pain free level aiming for 2x1 minute on each sides but there is nothing such as to low you can start with 10 second 😉

[@devmed]

@@maximegalan5309 thank you for the advice , but the problem is the tightness in my left hamstring that make it hard to do the elephant stretch, I can do calf stretches just fine

[@jonathanrashleigh8771]

You sure one arm isn’t slightly longer than the other?

[@lowbackability]

@@jonathanrashleigh8771 lol I’m sure

[@FeralRider-wc2mr]

Hey man! Ive got a herniated L5S1 and have been trying to find a route. Sometimes when i try elephant walks the pain goes radial pretty heavily, even from a high modification. Any thoughts on progression or where to start?

[@odalysnolasco8434]

Walking back words for at least 15 minutes a day has helped me a lot.

[@Pauladiego-l8o]

I’m 23 years old almost 24, I’ve had a degeneration of my discs since 15 years old . Nearly a decade of pain . I’m fucking sick of this shit. Fucking hate this bullshit .

[@lowbackability]

I hear you fam. For real, I don't even fully know what it's like. I am truly rooting for you and believe that there are solutions. Do not give up. Here to help however I can.

[@nagibkanaan2464]

❤😅😊😊

[@thechewbaccadefence]

Sounds like your uncle doesn't know who you are 😂

[@curtistowler8643]

Thank you!