The TRUTH about Spinal Flexion (Back Rounding)

I hope this gives you some context & clarity around the frightening topic of Spinal Flexion.
Rounding of the back is an inevitable part of life. How to regain and maintain this quality has gotten lost in the noise.
I share my experience, failures and all, to hopefully save you some time and pain on your back journey.
For further guidance & coaching through these training principles…please send an email with your story here:
[e-mail]
Regardless, I am rooting for you & your healing.
Please feel free to share your journey & experiences in the comments 🙏

[@duanesnow424]

Im a PT of 35 yrs and this is the best video Ive seen in a LONG time! Well said. Its against the common training but so logical its funny

[@lowbackability]

Thank you! Appreciate the kind words 🙏

[@Mocorn]

I wish I could pin this video to KZbins front-page. This guy is one of the absolute few that talks about this. I had a disc injury at the age of 21 and I've gone through exactly all of the rehab steps he showed here so many times. The pain got better with time but my back never felt "safe" at all. Finally at the age of 41 I found a physical therapist who checked me out and she was amazed that I could move around as well as I could. In her words I had almost zero muscle activation in my lower back muscles. She had me pick up books and items just so she could watch me move! She then had me start on a program very similar to this on the incline back extension with static holds. I was terrified to even try at first but slowly over time my back gained confidence. We then added movements like in the video and then dumbbells. A couple months of this and I suddenly woke up pain free one morning for the first time in two decades! My back doesn't feel scared anymore. I'm pain free and working on strength now. Five years ago I would have thought this to be impossible because EVERY professional I saw said the same thing, except for that one physical therapist and now this guy! This stuff is life changing!

[@Natethins27]

First disc injury was when I was like 22. And I’ve done all the core stability, pain relief, etc exercises there is and still been injured about once a year every year and I’m 31 now. I was beginning to think that back pain was just going to be a part of my life forever, but I’ve been taking you’re advice and my low back has been feeling better than it ever has.

[@lowbackability]

The journey is real. So happy you kept looking for solutions and are finding relief now. I can relate to accepting back pain as a way of life. I’m glad we’re both out of that. Keep it going!!

[@sShamSss]

my motto is: if you don't use it, you lose it. When you are doing an exercise for the first time, the areas that you feel the soreness are the areas that are weak. So, I would prioritize exercises to strengthen those areas.

[@sheriffofbirds5346]

Thankyou bro i got bulging disc at 20 and still having pain one and half years later, ill follow your exercises, stay healthy you are the best g

[@shauryasingh2561]

Hello Brendan, your content is really awesome so is your inspiring story. I am just 16 years old and in January 2023 I hurt my lower back while playing Cricket (I WAS a fast bowler), the MRI scan showed l4-l5 disc bulge. Since then I have been to many PTs but none of them have benefitted, although the sciatica pain has come up from calf to the hip but I have seen no progress from the last 4-5 months. I feel my life ruined because I worked so hard for my sport and then this happened. People said that I am very young and this issue will heal very quickly, but here I am now after 10 months still struggling with this. Not just that I am not able to play my sport, I am not able to live freely, and I never thought that I would have to deal with this at such a young age (not even crossed 18). I take a nutritious diet and follow a sleep schedule but now I feel that nothing is working out, all my hard work went in vain. I am just 16, and dealing with this issue I feel so embarrassed and depressed. From the last 2 weeks I have been following your content and have started to do Isometric Holds (I can do for 5 mins now) & Elephant Walks. I love your perspective on Spinal Flexion but the mainstream has taken over our brains and they just don't agree with it. I have seen Squat University's videos where he also disagrees with spinal flexion. But to get back to my sport (the chances of which are slim) I do have to train spinal flexion because it just contains so much spinal flexion. Also I had one question, what is the difference in the content you post, your BBB program and ATG's 0 Back Ability Program. It would be veery kind of you to reply. You are doing great work buddy, keep it up. ♥

[@aaronshafer5513]

Best of luck to you! I feel your pain. Keep doing those press ups that Brendan showed at the end of the video. Nice work on getting up to 5 minutes on the holds. Maybe adds some 3 lb dumbbells to your holds and do overhead shoulder presses while you're doing your hold. Hopefully Brendan will answer your questions.

[@shauryasingh2561]

@@aaronshafer5513 Thanks for replying, and Brendan replied to me on the mail. And yes, I have added 2.5kg weights and have been getting into motion partially. Also, I do the overhead shoulder presses.

[@dra911]

So I gave your ideas a shot, starting about six weeks ago. To keep it simple, I've stuck to just 45 degree back extensions and elephant walks twice per week, training progressively and I'm already doing much better after a couple of years of niggling pains (L5/S1 disc bulge.) For what it's worth, I never had much issue with "bracing the core" (I could squat and RDL alright) but I had pain/discomfort doing simple things, like getting out of bed, or tying shoe laces - really annoying! That's twice ATG (I assume you're part of them?) has helped me now...

[@lowbackability]

Amazing!!!! Im so glad it has brought you in the right direction! Incredible!

[@dra911]

I'll keep going. I suspect I need some side-to-side resistance next (like QL bends), but I didn't want start doing too many things at once (to help understand what was working or not.) Thanks again!

[@lowbackability]

@@dra911great intuition! That is the last step in my opinion. I just shot that exact topic earlier this week about bringing in QL training…bc many people injure themselves at this step. Should be out this weekend!

[@matthewblack2875]

It’s great to see someone young talk about this, I appreciate how honest and real your advice is and practical too. Keep up the good work.

[@lowbackability]

Thank you! Will do!

[@alexismainguet]

Hello!👋🏻 I would have loved that you talk about the reverse hyper! What do you think it does for helping the back? Has it helped you to rehab your back? 🤗🙏🏻

[@mindfreak1able]

Well said !! Well said !!

[@CalebAlucardtheHagan]

I've been on the ATG train for a while, but this passionate video in particular resonates with me as someone with nagging lower back discomfort that is almost daily and "flair ups" and outright injuries that seem to occur out of nowhere. I had been recently tempted by Squat University and the like (to be clear, these folks do plenty of good work too) to fall back into avoidance, but I'm always relieved to find content like this that points out the obvious fact that ultimately that will leave you worse off or at least pathetically robotic/limited in your motions.

[@louislelu]

Hey, I'm a French PT and I can completely see what you explained here. Even the pump part is very interesting, most of my patients confuse back pump with "bad back tension". I can see it every day in my clinic, when we help people for their knees we have Weighted squats, leg press etc. But for back pain it's just some "superman" on the floor. 😂 Your story is inspiring and you're very eloquent in your explanations. Thank you 👍

[@lowbackability]

Exactly! Thank you!!! 🙏

[@stephenkelley8983]

I’m the same age I’m 26 & you are preaching brother I relate to everything you are saying! I’m subscribed

[@scottlapointe9682]

Thank you for you passion.

[@lowbackability]

Couldn’t turn it off even by choice lol. Thank YOU

[@HyperSculptor]

Excellent content.

[@ebaybudtender72]

Dope rant

[@lowbackability]

🙏

[@Kradgor]

24, had issues for a couple of years now. Real pain a few days ago. Beginning my journey with you. McGill 3 next few weeks then going to take flexion seriously as the acute symptoms subside

[@swolemoth]

This is superb, it's crazy how confused we are about flexion

[@mr.goodhuman847]

Hi Mate, Can you please make a video for people like me who don't have access to gym or weights so that we can also follow you at home with body weight exercises. Also please explain in that video how to progress in brace, build and mobilization stages. Cheers!!

[@nikr.5344]

Thank you for this video. A lot of what you say was pretty much confirmed by my physical therapists - young, well-trained medical fitness/sports PTs who have given me generally satisfying explanations to the myriad of questions that I've had and who can point to modern, (I am pretty sure!) peer-reviewed studies to support their arguments. Yes, fibro- and hyaline cartilaginous tissue (yeah, living tissue, avascular or not ;)) can, albeit more slowly, adapt as well as other kinds of tissues do and you facilitate this process by applying the principle of progressive overload! They recommend many patients (depending on their condition(s) and current level of fitness, of course) to do Hand/Elephant Walks, (loaded) Back Extensions on the Roman Chair, loaded Jefferson Curls etc., while, of course, suggesting a careful, gradual approach to those exercises - you are encouraged to go through the full ROM with your spine! I, btw., am 36 and do not suffer from disk herniations - I used to have (very likely 3rd-grade) Chondropathia patellae and RC tendinosis on both sides and got a light L4/L5 facet OA which, I guess, came from too much (almost entirely body weight-based) strength endurance and plyometric training (jump, jump, jump! Burpee, Burpee, Burpee!) but I want to do my best to prevent something like this from occuring (I DID however, have a slight disk protrusion at the very bottom of my back and I am pretty sure that this is what caused me a few bouts of sciatica last year)! Until talking to my PTs, I was really, really afraid of loaded flexion and, tbh., of heavy weight training as well (while knowing that lifting, if done right, is beneficial to you!), but while my fears haven't entirely subsided (doing JCs with a light kettle bell still makes me slightly uncomfortable (not pain-wise!) and I am still obsessed with observing my form while doing weighted deadlifts and especially (!) squats and I often flinch when feeling even light muscular pressure in the low back while doing these - OH NO, THE DISKS ARE ABOUT TO POP!!! :O;D I am more confident now and your content on IG and YT has helped me with that.

[@lowbackability]

Incredible insight here!!! Thank you so much for sharing your experiences and what you learned along the way. Going to help so many people to see this! I totally relate to the learned obsession with positioning and how the back feels when lifting. It took me a while to unlearn this but it comes with the incremental wins! Keep it up 🎉

[@aaronfoye315]

Can you describe (maybe here and in a future video) coming back up from flexion? Your description in the split squats on what to focus on and what you should be feeling was very beneficial. With this movement in particular those of us who are intimidated have a tendency to want to arch and we don't have a good mind muscle connection established for this movement. I was also curious about those of us that have a hip hike from a tight QL, should we be stretching one side and strengthening the other, or stretching and strengthening both? Thanks!

[@yesitstkm]

Bro, no idea who you are but I've watched a few of your vids in one go! You seem legit. Super useful. Question - sometimes I wake up with an achy lower back and sometimes I don't (I can't quite workout why yet, but I'll never stop trying). Do you think doing the hyper extensions or some form of it before bed would help avoid the achiness in the morning? I get the feeling that just lying still in bed just aggravates the stiffness. Do you have any experience of this?

[@smarzig]

I hate to leave my third comment on one video, but I have started to work in a lot of these stretches that you're doing and although I'm kind of sore, I feel much better in a way

[@alexdangelo8907]

Is your routine what would be in the ATG back program or do you have your own program? Just out of curiosity was thinking about signing up for ATG. I'm only 30 years old but have 3 herniations in a row from L345-S1 . Been slowly incorporating the movements you show but almost at a sporadic pace as opposed to a more routine and programmed style. For example ill do back extension stuff like shown in the video mostly on leg days since i feel it a lot in my glutes and hams. But I do other things like the couch stretch thrown in with my daily routine regardless of what body part i'm working out. These things have all helped me in some way or another. Just started the QL on the back extension machine and im sore for like a week lol. Almost at a pain point of my herniation symptoms' though and not just muscle soreness. That has been the battle with me at many points of not knowing if im just sore and need to deal with it or if i need to watch out and avoid reinjury.

[@odalysnolasco8434]

Yes that is my biggest problem… is knowing if it’s just soreness or if I need to stop before I re injure myself .. I’m having some pain now and don’t know if I should stop or keep going. It’s my first week and haven’t had pain till my 5th day

[@alexisedwards4595]

Will this help sciatic too? I’m pretty sure a chiropractor has called my sciatic problems. Always had low back pain which started when I was about 24. But went to chiro for the problem and was in the ER that night with so much pain. Anyways two years later I still deal with numbness and it is agitated. Do you think this will help that too on top of my low back pain?

[@Azwrestler106]

What are your thoughts on the reverse hyperextension machine?

[@ollzzz9285]

I csn do a jefferson curl but when i get on a back extension i get pain? On the back extension are you rounding on the way down or trying to hold an arch?

[@jamesstramer5186]

Hey man, I am volunteering in a third world country and there is no back extension machine here for miles. Is there an alternative that I can do with dumbbells. I have access to pretty heavy dumbbells (upto 200 lbs).

[@haaaileey44]

can you build muscle just doing the atg program?

[@Jaang29]

I noticed that when you were squatting , you used the front of your feet , a friend that used to go to a chiropractor a lot told me that , a good indicator of flexibility is able to squat with both feet flat and not falling backwards , is that true ? thank you sir

[@ucdcrush]

I have a question about your whole approach. A lot people developed sore backs over years, and may have had many years with no back issues. During those years, those people weren't exercising the hell out of their lower backs to keep them pain free. Same with kids, they generally don't have back pain and kids don't do tons of back extensions to strengthen their back. So is your approach really "the answer" or is the real answer more related to how our activities change as we age (e.g., more sitting, less activity in general)? Or maybe all this back strengthening is supposed to adapt us to be able to sit and be as inactive as we are?

[@smarzig]

Getting out of pain and being healed seem to be two different things

[@lowbackability]

All I care about is pain-free ability. If I can do everything I want in life with zero fear or pain…I am cured in my eyes of my life. The MRI is not the problem. The loss of quality of life is.

[@falanadhimkana8644]

Hey Brendan, i have a partially sacralised L5 and a herniation at L4-5, do you think this would apply to somebody like that? Ive recently started to experience SI pain and tingling has been constant for the last 5 months

[@kacper1276]

I need to ask you. Have you ever had any surgeons or injections for you back? I wonder have you healed your back with gaining spinal protector muscles and moving forward in mobility?

[@lowbackability]

No operations fortunately. I had such bad experiences after my knee surgery that I stubbornly rejected the micro discectomy offered to me. I’m glad I did so.

[@nashi_1111]

Pure fcking gold 16 mins straight without a single cut. Your are an expert that is for sure 🫡

[@theopapanikolaou7191]

Duuuude,I had a L5-S1 herniation in 2019 also! Been struggling with it for nearly 5 years. As a skateboarder it never leaves me alone. I also have worked construction for about 12 years, and everyday I work at my feet head down butt up, I always thought this would give me a strong low back but it has been detrimental. Can you speculate?? And what is that contraption your are using called?? Love your vids though man, this is a serious damn issue in my life and I want it solved!! . the doctors and physio people I have seen didn’t help at all. And I’m 31.

[@lowbackability]

Hey bro! Totally get what you mean. Here’s something similar… Ive actually met a couple baseball catchers who complained of having WORSE knees because that constant passive squatting, not better. I think what’s missing in both situations is a route. Some kind of route that is built through increasing ACTIVE range. When you spend tons of time passively hunched forward, but never built more measurable strength there…I’d bet that compensations start to happen. I view it like this: When you are just passively hanging out in positions, you’re renting that range. But when you can confidently move in & out of that position, with strength, you OWN that range. Ownership > Rent!

[@lowbackability]

Also the contraption is a back extension machine! Sometimes also referred to as a roman chair, or hyperextension machine.

[@theopapanikolaou7191]

Wow that makes a lot of sense. Thank you man. And thanks for replying! 🙌🏽 I used to watch a lot of Bob and Brad physiotherapy on KZbin good guys and good content but maybe slightly outdated! Haha out with the old in with the new. Keep crushing it man! Me and all my buds I work with are thanking you!

[@lowbackability]

@@theopapanikolaou7191the goats! Haha

[@lowbackability]

@@theopapanikolaou7191im glad its helping bro

[@skylerjoaquin8666]

Can someone recommend the best, is it called roman chair? I hate buying a crappy workout tool. And wanna get on some of this sick training

[@lowbackability]

valorfitness.com/products/cb-13-adjustable-back-extension?variant=34626913239190

[@Kilcobert19]

I've suffered back pain since I was 15/16. At 32 I still get flare ups. When I've trained consistently it goes away but it can also still occur. It used to be if I stopped training for a week my back would flare up so badly. Since finding KOT I'm slowly improving flexibility but also trying to rebuild the strength of my back. And not have to always be training to keep pain at bay. Because I would like to never have a flare up again, not just prolong the inevitable

[@KushalGothi]

Been 3 months since you commented, can you share an update on how doing KOT stuff helped/did not help?

[@rhondaurb]

I haven’t had an injury but lower back pain due to “mild” scoliosis. Would your method also help in my situation?

[@lowbackability]

I do believe it could tons. I personally have never had scoliosis but I know some people personally who have improved theirs with similar work!

[@rhondaurb]

@@lowbackability okay this gives me hope! Thank you!

[@DavidPerez-hn9tf]

What degree should the back extension machine be set for best result?

[@rbirdi00rb]

So whilst doing back extension isometric holds do you engage your core? If so how? I guess contracting abs will engage spinal erectors but I guess not a full on brace?

[@lowbackability]

I personally find it best to focus on position over contraction on that one. The holds use SO many muscles at once in the legs, hips and back. I would welcome all of that help! Just as long as you are holding strong in the 45 degree position, you are beginning to build. Also many people first feel the hamstrings hard for some weeks. Over this seems to subside.

[@rbirdi00rb]

@lowbackability So at the right angle would I need to take an inhalation and brace my abs or just focus on creating tension in hamstrings and glutes. I suppose glute tension will come about by keeping core isometrically contracted?

[@rbirdi00rb]

@mattc4266 Sure, so as a result of that, there is a need to maintain core tension? cause on videos I see people moving through it very flaccid and relaxed but they probably using core right?

[@NadineIzki]

Hello brendan how can I do back extension without machine? cause I don’t have machine

[@smarzig]

Man where was this guy 7 years ago when I was misdiagnosed as having piriformis syndrome and I actually had a disc bulge in l5 s1

[@lowbackability]

Was out there lost on pain island all alone too! Haha

[@darkhorse99900]

Lighting is kinda bad. I would use the light from the window to hit the subject (you) to show your expressions and movements better.

[@MissionReflect]

What city or state do you live in? if you dont mid answering if your not far i wnat to go to your session of fixing my horrible back injurryyyy

[@billymills4238]

Deadly video bro, I couldn’t care if it’s inflammatory, people are suffering because of this misinformation and people should update themselves fucking swiftly.

[@fullpowervideojapan]

Wow, this video came out at the perfect time in my life. I am mid deep dive on the spine and the spinal flextion question is a nightmare. I see videos from Squat University teaching the back extension with ZERO back flextion and claiming the Annulus Fibrous does not adapt: Video here: kzbin.info1w3MAkVotyk I see Mcgill teaching people to move like "robots" But what you are saying intuitively makes so much sense and I know you have had success with movements like the jefferson curl and back extension. I also know people have had huge sucess with the reverse hyper so... yeah.... trial and error I guess. Any thoughts on potential pushback on flexion? *Huge fan btw! Your mentaility is inspiring and I agree, everyone is on the same team.

[@ericmalitz]

The easiest answer, I think, is that Squat University (and from the little I’ve seen of mcgill, he too) is simply focused on Olympic style lifts; not greater athleticism per se, and not on “being human” outside an old school gym regimen.

[@tylerh9224]

What can I do if I do not have a back extension machine?

[@Boscoe264]

Would this work for L4-L5 pars defect fractures too?

[@lowbackability]

I’ve had a few clients with Pars Defect and they progress well with this training as well! Definitely don’t start here but this is the route. Check this out: kzbin.info/www/bejne/sHSxdImIar2Xabssi=skFVf15Gtx5WyTbU

[@jerecai2059]

Coloca la traduccion..Español

[@jerecai2059]

Gracias amigo!!

[@calamitysweezey3155]

Can you do spinal flexion everyday? Ty

[@lowbackability]

You do already! In life it happens daily. However in deliberate training, I would give adequate time for recovery…

[@boyo4306]

Keep ranting sir

[@stras3685]

Extraordinary claims should be backed by extraordinary evidence - Carl Sagan. Did not hear any real evidence to back the claims made in this video which claims to be "the truth". The uninitiated could interpret your statement that back pain is a good thing that should be ignored.

[@odalysnolasco8434]

Yess! No one understands it’s a REAL problem not just a cry for help or being a baby 😑 I’ve dealt with sciatica and herniated discs for about 2 years and it’s really taking over my life I just turned 21 🥲 I feel so old with all the back pain I have it’s crazy!! No one understands the pain I have and just keep repeating the same thing “it’ll go away on it’s on” or “you just have to work it out” I’m really trying this time to take it slow and your channel has helped me out a lot. I just bought myself a back ext bench and taking it day by day stretching and practicing your lower back and hip mobility before I hop on because I don’t want to lock my back out to the point I can’t workout anymore 😢 any tips?? Please and thank you❤️

[@odalysnolasco8434]

One question tho. Sometimes performing these experiences I have little to no discomfort but afterwards I still have pain in my back. Is it just something to get used to? Should I keep practicing these? I don’t do them with any weights just my body weight to start off.. I also do dumbbell squats as another workout (for lower body) but I’ve learned mind muscle connection and push myself up with my legs and no pressure on my back whatsoever. Do you think that can also add onto why my back still aches after these practices?

[@aaronshafer5513]

Do you do the press ups that he shows at 15:04 of the video? I do 3x10 sets everyday even though I am no longer in back pain. Also the "couch stretch" and other hip mobility exercises take some of the strain off the back. I would avoid flexion until your pain has gone away. Some stretches like the childs pose worsen back pain. Best of luck to you on your recovery.