What Causes Lower Back Pain & How to Fix It

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- Heavy Clubbells: amzn.to/2ks1FOJ
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[@scottburkhart6953]

I am 65 years old and hate going to gyms. It's not the gym that I hate, it's the "going." Finding the time to do it, especially during the whole Covid-19 thing. My son suggested that I get a kettlebell and use it. I started off with a pretty light kettlebell. 20 lbs. I started watching your videos on some simple techniques for beginners. Swing, clean, squat, press, and Turkish get up. After 1 week of 45 mins/day, I began to notice a difference in my core strenght. After 6 weeks, my core is stronger than it has been in 25 years. My knees and back don't ache when I go to bed. I am back to hiking with a backpack again and can crush 5 miles in an hour and a half. I just received a 35 lb. kettlebell this week and have graduated to it. I. Feel. Fantastic!

[@MarkWildman]

Nice

[@scottburkhart6953]

@@MarkWildman Haha! Timing is everything. Just finished my warmups, clean squat press combos sets, and single arm swing set. Feeling strong!

[@ihatescamo]

@@scottburkhart6953 what's your workout look like and how many sets/reps

[@scottburkhart6953]

@@ihatescamo M, W, F, Sat. - 24kg, 20 swings per arm (I alternate 10 swings per arm, switching arms during the set.), 5 sets. 16kg, 10 cleans per arm, 5 sets. T, Th, 10kg Turkish get up, 5 per arm. (Not brave enough to put anything heavier above my head and try to get up with it. lol) T, Th 16kg, 5 clean and squats per arm, 5 sets each arm, alternating. That post was three years ago, and I have greatly strengthened. Now I'm 68.

[@ihatescamo]

@@scottburkhart6953 ty for the information god bles

[@RDaMyth]

I row, bike, and use kettlebells. When I have lower back pain I have found simply doing 5 sets of 10 kettlebell deadlifts works wonders.

[@stevebriner3362]

"Get a kettlebell. Learn to use it." Best takeaway from your channel. Pavel SS! slow, progressive loads. Practice not "workout." Having some in the tank for real life situations. Great stuff. Love the channel. From Ohio, your home state. (Suburbs though, not a farm). :-)

[@joelkamen7345]

This, and most of your videos are criminally under watched. 12,000 or so views? This vid should be in the millions. You broke down what I've been experiencing and why so simply and clearly. Everyone of your videos are super helpful. Keep doing what you are doing! It's good stuff man!

[@calvinlim7130]

Perfect timing sir...sciatica kicked in last week after sitting on my butt for the last 2 months.

[@ao2092015]

I needed this. Took for granted all the extra time I’ve spent sitting since working from hone during the pandemic.

[@Lionelltd]

I do appreciate this. Thank you for making this video. I think this ties in with your Basic Human Series. If you can put some more videos about that, I'd be truly grateful.

[@h.b2029]

Excellent. Very helpful. Thanks. God bless.

[@jonasc1221]

You're a saint. I'll start training now and will reference your channel a lot, I really like your content.

[@firdausariff]

St. Wildman have a nice ring to it.

[@larsnystrom6698]

I haven't had any back pain in 40 years (75 now). My go to training the last decades has been push and pull exercises in gymnastic rings. Doing that gives me a plank and a reverse plank for free. I'm a beginner at clubbell and macebell. But I already know that they fill in a gap in my training. The kind of things we older don't do enough of. It surprises me, though, that so many much younger than me complains about hurting joints. I think that can mostly be avoided with a few supplements. I have supplemented for decades targeting this. Magnesium Vitamin D (5000 IU) and K2 (maybe 400 ug of MK7 is enough, but I also take MK4 until we know that.) Recently, that's 2 years ago, I added hydrolyzed collagen. And I needed that! I get enough calcium from food. And I don't think that's anything we should supplement with. The spine has a lot of joints!

[@akshaybadakere7083]

Excellent content

[@PMcKay00]

Best description about lower back pain I've heard. You can do a lot of work trying to fix it, or, just do kettlebell swings.

[@Simpleburger1968]

Funnily (or not so funnily) enough I find kettlebell swings actually cause me lower back pain ! . Most recently a few weeks ago . I just don't think it agrees with me somehow...

[@PMcKay00]

@@Simpleburger1968 take it easy man. They're good for building up weak muscles, but underlying issues might be aggravated.

[@Simpleburger1968]

Denise Dee : good luck with the hip mobility ! :-) ( those lower back spasms are horrible ! )

[@clarabartha1737]

Intriguing case for kettlebells and clubbells.

[@traceyam20]

Another great video. Could you please recommend any books on Exercise Physiology, Movement, Biomechanics etc. Many thanks in advance. Also, when are you going to put some courses on-line?

[@canucklehead4463]

A Guide to Better Movement, the Science and Practice of Moving with More Skill and Less Pain, by Todd Hargrove, CR, CFP. 2014. guidetobettermovement.com bettermovement.org

[@canucklehead4463]

as a relatively fit 70-yr. old man, i strongly resemble your amusing description of the "old man standup." for your information, the "weird noises" really help a lot when straightening up, but "those weird faces" are only for show. just you wait and see...

[@armaghankhan1439]

Find Ur channel very good. Thanks for knowledge. Question. Commonly it's advised to point feet out while doing squats and deadlifts(typical strength program) . What's Ur opinion. Thanks again

[@MarkWildman]

i don't advocate turning out. i advocate feet straight ahead. feet out is more of a powerlifting thing as i understand it.

[@isthi000ify]

Your channel is 👌👌👌👌👌

[@tomatoandbasilsoup]

This is great info thanks. Some demos on some exercises with kettlebell would be good, and any advise on tackling knee pain too! Finally maybe set up some training centres in the UK?!!! Ha!

[@MarkWildman]

Thanks for the feedback. We'll start putting together some more kettlebell videos.

[@larsnystrom6698]

@tomatoandbasilsoup For me it was a relevation when I learned doing barbel squats the Max Aita style. Before that squats felt bad for my kneed. You know how most trainers tell you to stck your ass out first, and not let your knees go past the toes? That was bad for my knees! What works for me is: Sink straight down, let the knees move forward past the toes. Raise straight up, avoid beginning that movement by pulling the knees back. I don't lift more weight with this style, because it don't uses the back as much. But as an exercise, it's perfect for me. Perhaps this shows the style: m.kzbin.info/www/bejne/eqPampeadsRrebM&pp=ygUITWF4IEFpdGE%3D

[@danielphillips3637]

Really appreciated this. Great advice.

[@PurpleMomgoose]

Is there anywhere I can learn more about this alternating stability and mobility? I'm a little caught on that point because you're saying knees should be stable, but there are knee mobility exercises out there. Would you recommend against them?

[@MarkWildman]

I would not recommend against them. I recommend you do alllllll your mobility. Lack of proper knee movement is why the next joint in most people (ankles and hips) are partly so poor. Restoring stability mobility means making the body function well as an integrated system.

[@larsnystrom6698]

@PurpleMomgoose I warm up with what I think of as knee rolling. Circles with focus on the knees. But it also warm up the ankles and the hips. Have you seen how slalom skiers bends their knees sideways? It's actually a natural thing for them to do.

[@paulmyatt2991]

I am really interested in your concept of stable, flexible, stable, flexible joints ascending through the body. It would be great if you could expand on this novel idea in future videos? This is just one of many excellent & thought-provoking videos. I love 'em!

[@Matthca1235]

Is there another video on this stability/mobility alternation idea? I suppose I'm just this physiologically screwed up: I don't get it.

[@tsoliot5913]

Your body is a series of levers. Each lever needs a fulcrum and a pivot point. The stable joint is the fulcrum, the flexible joint is the pivot. When moving the part of your body next to the fulcrum, the stable joint should not be moving, the flexible joint behind it should. The reason we get back pain is the muscles anchored to the lower back are small and relatively weak. Their fundamental purpose is to keep the lower back from moving under tension. But the we often have weak muscles that are meant to be doing the big work one the lever, so the stabilizing weak muscles pick up the slack. This leads to muscle strain, i.e. overworked muscles, and joint injury because the stabilizing muscles aren't doing their job under load. The fulcrum is allowed to move, like an unsecured log under a see-saw, and the multiplied force is translated to igaments and small bones, resulting in tears.

[@Matthca1235]

@@tsoliot5913 Thanks for this reply! I don't have the mental bandwidth to engage it now, but I'm moving it to my notes and will review later.

[@spiritual_hypertrophy]

Hello, Mark! I found a question: Can riding the bicycle replace walking?

[@MarkWildman]

Yes

[@jeffp2001]

Mark what is your education and background in are you a PT? Thanks

[@MarkWildman]

I was a bio chemical engineer and published research scientist. I’m a trainer, kettlebell, club, mace and conventional. I am not a physical therapist

[@AnneAndersonFoxiepaws]

My lower back pain started as a kid as my back is really long. However when I was 18 my horse fell on me and I had pelvic avulsions and a lot of damage and my stupid decision to get right back on a horse taking my brace off to do it and basically working a seven hour day on a horse so I wouldnt lose my job...lifetime of pain after that decision but it didnt get really bad until I had my first son when I was 26. Yeah you can be stupid but I dont think I would have ridden again if I hadnt.

[@eamonob84]

Using a tennis ball to roll out tight spots works better for me than anything else. I do that after every session of jiu jitsu and kettlebells.

[@sligo405]

Wish I could like this twice, but that would be illegal.

[@marioprofka8511]

Zero Dislikes

[@andrewhudson4792]

Sounds like Dr. Evil is behind the reason for our the low back pain.

[@gabrielvaldes-ramos6980]

Ima get a kettlebell

[@MarkWildman]

We have videos on recommended weights

[@Socrates...]

Fuck the equipment. Just walk a lot, and all will eventually come into place.