Understand THESE Steps of Healing Low Back Pain!

[@brendankeefe8712]

The pain is a tool. Stay faithful to the work! Great opening, great video. You're helping thousands and I'd like to say thank you for inspiring me to continue my journey.

[@lowbackability]

🙏🫂

[@zookeeper3502]

The work you are doing is very important and I greatly appreciate it.

[@oscarhernandez1457]

Listening to this kid gives me hope.

[@Jordy40Growing]

I’ve had lower back pain for a year. From muscle weakness and instability. I started the back extension holds for a month now. And wow! What a difference. Pain level was at 6 or 7 out of 10 and now I’m at 2/10. I’m progressing toward 10 rep for 3 sets on the back extension. It works !!

[@nfr3653]

what did your programming look like? how often and did you do them on rest days or along other training?

[@Jordy40Growing]

@@nfr3653 I never had true program but what I tried to do constantly is the back extension hold for 2 minutes every other day. That helped tremendously. I’m still doing that but now I can actually do full reps. My goal this month is to get to 10 reps 3 sets. I also started to do straight leg push backs it’s helped with hip pain and upper glute pain. Another thing that has helped is just laying flat on the ground letting my lower back touch the floor and relaxing those tight back muscles. For at least 10 minutes. My back hurts a little when I get up but normally goes away after a few minutes . Key thing for is back extension hold, not over stretching and allow the body recover for at least a day sometimes two.

[@mintymintygogo]

10 reps of what?

[@TYLERSCHRIMSHER]

@@mintymintygogohe’s most likely saying 10 reps of back extensions for 3 sets.

[@BGeezy4sheezy]

In my experience, and from what Ive learned reading and watching videos, pain is gonna occur in areas where you’re weak, tight, and unstable. You’re never in a lot of pain in areas where you’re super strong. So strengthening is the key to getting out of pain

[@mr.goodhuman847]

Hi Brendan, In 2020, I herniated my L4-L5 disc with a mere sneeze. During diagnosis, my doctor told me that my L3-L4 disc is also protruding and may cause another such incident in future. In March 2023, history repeated itself and this time it was my L3-L4 disc. I am 31 now. I used to play football and cricket in my school and college, but after I started working, I couldn’t find time to play again. I want to restart my journey on field. But don’t know how and moreover I don’t have the confidence in me. My family is always concerned about my back, which sometimes makes me kind of irritated. 2 months back, I came across your KZbin channel and start watching your videos and following our tips and exercises. Currently, I am doing all the exercises you have mentioned. I start with 2 minutes Couch Stretch, followed by 10-15 Split Squats on my bed corner because I am not sure if I will be able to do it properly with both feet on the ground. Next, I try to do 10 reverse Nordics, but I am only able to reach an angle of 45-50 degrees and then I come back because I am not sure if I will be able to touch my back to the floor and if I do, would I be able to come back up. Then I try few forward bending calf stretches and 2 leg elephant walks. Then 90 degrees box with 10 reps for each variation and then 3 pigeon stretches on bed corner each side. Standing QL-20 reps, 10 butterfly and pancake hold for few seconds. But recently in few of your videos you have been talking a lot about 3 trap raises, back extension holds etc. This is confusing me if I am on a right track or not. I prefer doing my exercises at home. I have a pull up bar and dumbbells at my place. Can you please answer some basic questions in your next video- 1. Do I need to do these Back Mobility exercises regularly or I need to do them on alternate days? 2. Can you talk about the proper form and points to remember, and reps count and sets for the exercises I have stated above? 3. Can you discuss the workout at home variations of these exercises so that I go to gym for the next stages? 4. If I must do these exercises on alternate days then can I do pushups, pullups and biceps curls in other days so that I can train my other body parts without affecting my back and disturbing my back routine? 5. Now you what I am doing currently, do you think this is the right approach or should I have started with the Trap 3 raises and Back holds and back extensions in the back extension machine at the gym? Would really appreciate you answering these questions. Cheers Mate.

[@sarak1649]

Love your content and the BBB program! Thank you for giving me hope that my back WILL get better for the first time in years!

[@lowbackability]

🫂🫂🫂

[@sionv2009]

I've been incorporating back extensions following your videos (working up to 2 mins on the isometric back extensions on both legs, 1min on single leg, regular back extensions gradually increasing ROM). It's been about 3 months of that and I absolutely notice a difference. I'm not afraid of rounding my back as much and I'm excited to see the benefits you described in this video in the coming months/years. Thank you so much for the work you do❤️

[@tarakadir9259]

Thank you 🙏🏻 ❤️

[@maximegalan5309]

I LOve your content even though I have no back issues I really get appreciative looking at that it's the case for everyone Nevertheless, I have knee pain since years and tried the KOT program but it didn't really improve. I get on leg extension for isometrics and it's been 5 weeks and i really start to get that trust levels even though I still have some weeks to do before starting with little ROM. What do you think about it could be missing in the KOT program some isometrics on the quad for the knees I found in my case that ROKP with backward walking alone wasn't enough. Maybe if I had access to a sled it would have been more efficient who knows. I really hope you see this comment from France 😉 and please continue your work it is really inspiring and interesting even for people with no back pain

[@hagif.4590]

"Pain is a tool" 🌹Pain can be a teacher/guidance

[@berkeboyac1647]

You are a GURU! TThanks for the lifesaving content.I've been wondering for a while why my back was getting better and worse. It turns out that the reason was that I was in too much of a hurry for the unsupported extension.

[@powerpumpman]

Thank you for sharing this valueable and helpful content. You have a great talent for explaining things in a clear and easy-to-understand manner.

[@andrewschmitt535]

You have a great way of explaining things, keep it up man

[@ДенисГапонов-и3э]

some diet recommendations for discs should be out there in addition to these exercises

[@zmeiners]

So, all this works and I'm super grateful for Brendon. Also really grateful for Ben for my knees. But anyone else feel like they've gotten to the point where it takes hours per week to do all these things just to stay out of pain. Body shouldn't require this much maintenance just to function.

[@watermelonkang]

Doesn't sound like it works then...

[@zmeiners]

Oh it totally does, it's just that you can't just do it and then quit. It's a lifetime of these exercises and stretches. I guess that's the price for the modern sedentary \desk job lifestyle

[@FedericoMartinezmz5]

Yeah, but even if one doesn't have back pain, you need to do it. Cause everybody age. I think a fitness routine should be in placed in every phase of the human life. Obviously the routine is going to be adapted to the demands of the person at that time. For example I don't think you need to do Jefferson curls with 80kg at the age of 60, but a suitable version.

[@familyglover2997]

I definitely feel what you’re saying! Was in construction for many years and had back problems for much of that time. PT worked for a bit, but it got to be a lot doing PT and still working a physical labor job, so I knew I needed to make a change. I went for surgery and that helped relieve the worst of the pain, but my back was already done by that time, so the rebuilding aspect of trying to rehab the back was and still is the major issue for me. I deal with constant tightness in the hips, quads and ankles, but if I can stretch out and then keep my body moving without overdoing it, that’s my sweet spot. I’ve had to rethink my overall activity level and learn to slow down and listen to my body. Ignoring and constantly working through pain was probably not the best idea for me. My gym has a hot tub and sauna which can really help recovery. It does feel like a lifetime of maintenance ahead though, but I feel like there’s a lot that can be done to streamline everything. Might take a shift of lifestyle and mindset. Best of luck and enjoy the journey ( even though it definitely sucks sometimes) you got this!!!

[@naturodoc]

So good! Hope u get the biggest platform. People need to hear this message.

[@queenofapologies1908]

Thank you for your work. A lot of stuff that you say reminds me of the work of Dr. Joe Dispenza. I'm in week 16 in the programm and its getting better gradually from week to week... Best regards from Cologne, Germany

[@DavidVargas-zw8ct]

thanks man the amount of times I have hurt my back is so sad. I always felt strong in the gym, but never trained back extensions or anything that gets into those smaller muscles and have hurt my back probably at least 6-10 times and two of those (Most recently) were disc issues. I am young and I thought I could just give things some time like 1 week off the gym and go back fine and power through the pain, but boy I was so wrong. I re-aggravated my back like 4 times when I had my first disc issue, two times at work and twice at the gym. I felt hopeless. I didn't know what I was doing and was getting body work on my back by a massage physical therapist. She thought it was muscle tightness pulling on my back and not disc related although now it was both. I stopped going to the gym for over 2 months and was doing a lot of walking which helped a lot. Then I got out of pain, but the disc issue was still present. 3 months pain-free and boom back at square one. I was hitting legs and re-tweaked my back about a month ago. I had enough. I'm so glad I found your channel man. It gives all of us some hope. Already a month in and feel some positive changes. Still have a longgggg way to go, but I am happy I started.

[@djplexiglass]

I just love you, appreciate your work and wish you all the success. So thankful, Cameron. God bless you and happy New Year.

[@Jamhot71]

"Back Chats" damn, "Back Thoughts" was right there 😈😭

[@travismeyer7230]

I started doing very good with split squats but I went too hard with the overhead raises while on a 45 , now I’m out for a week and a half this is very helpful I’m going to go really easy on everything for weeks befor I go harder

[@lowbackability]

I personally like those more on an incline bench!

[@lowbackability]

You’ll be back soon!

[@yesitstkm]

Love your content and I’m certain this is what I need. I don’t have easy access to a back extension or gym. Do you have home workout versions of the exercises?

[@browniebites04]

Thank you. 👊🏻

[@prevent08]

Great video! Can you show me where I can find the workout progression from day 1. I want to print it out and start today.

[@lowbackability]

Lowbackability.com

[@bugida3266]

Thanks brotha

[@casualbeluga2724]

Good video, currently the main exercises that I'm doing are rdls, back extensions, and reverse leg lifts. My goal is to not only strengthen my back but to also get as flexible as possible. Would you say that these exercises enough or are there some others that I should be doing?

[@blackrhino44]

I have found good mornings and atg split squats to both be magic as well.

[@jathonthompson7809]

This is a bit nitpicky, but I noticed you put back extensions at the top of the pyramid and in a recent interview you said the key takeaway was to do more back extensions. We’re putting a lot of focus on the back extension, but I was able to do back extensions early on without problem DESPITE being in nearly debilitating pain for over a year. It wasn’t until I did one set of QLs and immediately had a flare up that I realized what the solution was for me. There’s a video of Ben Patrick and Mark Bell talking in which he says we rarely hurt our backs doing something perfectly aligned - it’s usually when we’re doing something off to the side. Increasing the strength of my back extensions was helpful though - my back stopped trying to be as protective and it eventually gave me access to training the QLs, which is where I’m at now.

[@lowbackability]

Exactly! Back extension is the foundation to side bend training!

[@leog.222]

So what are the first steps to start with? I followed one of your videos and now I can’t walk at all… my back hurts so much. I can’t even sit down. I got so much worse… where do I even start? How do I do this correctly? Im super lost now. I thought I was doing good by following one of your videos and now I can’t walk. Help please. Where do I buy your course?

[@jerecai2059]

Debes empezar muy suave quizas te pasaste y tu espalda ESTA DEBIL para soportar el entrenamiento. LENTO Y CONSTANTE

[@onetumeni2007]

Can you tell us how Canadians sign up to BBB

[@naturalbuildingfitness8620]

Sir I'm suffering from lower back pain from past 3 years i done every lower back exercises that are essential for the issue every doctor say you are there is nothing in your back you are good but my pain is still there i feel stifness on the right side of my lower back and specially in the tail bone and every time i move my its creat a sound what can i do kindly make a video on it i do all the things like extensions bridges sql planks and lots more

[@jdoggg211]

I used to do weighed extensions but realized I can’t do a 2 min static hold and therefore I’m not even firing the right muscles. Can you do a 2 min static hold? I’d start there

[@vladimirputin9010]

Hey I've suffering from herniated disc. I can't bend forward and have to keep moving while I sit How should I progress.

[@natemerks_]

I was lucky enough to have the “spontaneous disc reasorbtion” I’m about 5 months out from it and wanna get better and strengthen my back again what should I start with or what video would you recommend I should watch to begin with

[@sahiladhikari]

I have spndylolisthesis grade 1 , l5-s1 , can i do these because i am afraid of structural changes... due to fracture the bone can shift if i do extension over time and convert it into grade 2 or 3.i did isometric hold on extension and my back was so weak

[@EspressoRob]

Thoughts on inversion table alongside ATG

[@bookerman16]

Be very careful. I used one for short spells at a time and never seen any real improvement from it. Then one day I asked my physio if he recommended it for my herniated disc. He gave me the green light, in my mind I decided to up the time. It put me in the worst pain, couldn’t walk unassisted for a week, couldn’t leave the house for 2, short story, 9 months before I got back to the gym. Brendan talks about small fibres and muscles connecting your spine, well I’m pretty sure I tore something like that. TBH I’d given up hope until I found these videos and accounts here and on IG. I bought books etc and they helped up until the point I inevitably pulled it again. Now do these back extensions almost every day, slowly building and I actually have recovery in my sights (hope I’ve not jinxed myself there)

[@EspressoRob]

Thanks for your input, I’m looking for maximum targeting so exploring all options. ATG is my primary focus. I’ve incorporated ab slings which did help with decompression in a good way so it got me thinking. After further thought I will not be incorporating an inversion table. Mainly due to I don’t think it be any different than an ab sling except you’d be working the muscle eccentrically upside down but only under short time constraints … no point once I realized … i do the ATG reverse squat to also target decompression but I feel for my condition full air born with the slings , performing pelvic tilts with a ball squeezed between my knees has a starting advantage to achieving re-activation in this area … all so complex … I love the back ext you mentioned above , such an under rated machine and the recommendation made by “ low back mobility “ have been unbelievable. I can actually feel contraction down the the calve muscle up through hamstrings and adductors … before I’d just do the motion feel nothing , 😂

[@bookerman16]

@@EspressoRobI’ve been keeping mine simple after probably doing too many exercises. Dr McGill is good, it’s his books I bought. Some good core strengthening exercises but when I first started I was doing them much too often I think. I do a few sets of bird dogs, another one where u hold one leg up at a time and stiffen your abs. Then the elephant walk stretch and back extensions from Brendans videos. So far so good

[@joes11]

I started implementing some of your techniques about a week ago. Felling really good but yesterday I felt like I slightly tweaked my low back again. Is it normal to have a small flair up after starting these exercises?

[@LimeCoookie]

no I’ve asked him that in the past, he said that you should try to regress even further

[@SHARKOFTHE0CEAN]

Flare up is a sign you overdid it..but don't stop it keep going again and again

[@kevacademia]

🙏🏿💙🐐

[@delaware12pwner]

Healing to the level of no pain is very possible. However, disc is collagenous material that quite frankly doesnt adapt. Your bones and tissue does but not disc.. Early Disc height loss and protrusion leads to subliminal healing of the Annulus collagen rings which isnt gonna be as strong as pre injury level. Early disc loss leads to degenerative disc disease (DDD) and facet joints to wear out and bone spurs to occur towards the neural canal (leading to spinal stenosis). Unless we can regenerate the disc material with biologics, to acquire preinjury level status locally. Again, it doesnt mean you aren’t stronger overall but locally, that injury will remain there. Its the most stubborn area of the body and pharmaceuticals and surgeons companies don’t want to come up with cures. That being said, being active and healthy movements are key in living with DDD, herniated disc, and facet pain.

[@lowbackability]

Time will tell

[@delaware12pwner]

@@lowbackability i hope so too. I am a fan, ty for the content.

[@flash32productions]

While this is true I think the last thing to fully heal is the nervous system

[@wayneeligur7586]

I think what you've said is certainly true yet the larger issue is That the medical community itself is so permanently backward and exists now by eons long outside and inside corruption. Greed rules all. Since the internet was born, and until very recently information as you are only now able to present was very much absent, in my experience. And I certainly consider that this was and is absolutely done with this intent.

[@AttilaSzabo1982]