Lower Back Pain? Try These 3 Weird Stretches

PDF Pose Chart here: www.yogabody.com/lower-back-s...
Do you have chronic lower back pain? Does it get worse after sitting at your desk or driving? What can start off as a slight nuisance, over time can begin to affect your quality of life.
The most common lumbar spine problems originate in the muscles, ligaments and discs around your lumbar and sacral vertebrae L4, L5, and S1. A disc bulge or nerve compression in this area, can also cause pain or numbness in your legs.
How to fix it? Pain killers will only mask the problem and the best approach to healing is three-pronged, through strengthening, balancing and flexibility practices. The three stretches in this video are a good place to start - they will help to give you some temporary relief and set you on the path to healing.
VIDEO CONTENTS
00:00 Lower Back Pain
00:51 When Back Pain Becomes Chronic
02:11 Muscular Injuries
03:08 Ligament Injuries
03:42 Disc Injuries
04:37 Other Lower Back Conditions
05:11 Best Approach To Healing
06:03 Why Not Just Go To The Doctor?
06:48 Disc Herniation And Surgery
07:52 3 Weird Lower Back Stretches
08:30 Standing Psoas Lunge
10:39 Zombie Crawl
12:31 L-Fold
DISCLAIMER - Please do not use this video to diagnose or treat a severe injury. In all cases, you should check with a trusted healthcare provider before starting any self-care routine.
ANATOMY
The geographically low position of your lumbar spine, compared with its wide range of motion can cause problems where your lumbar and sacral vertebrae meet - your L4, L5 and S1. Together with soft tissues, nerves and intervertebral discs, this area of your back is responsible for helping to support your upper body, allowing you to bend, flex and extend in different directions.
Key muscles that can lead to lower back pain when injured or strained include your QL muscles, erector spinae, lats and obliques. They all play a crucial role in supporting your spine and allowing you to move your body freely. Muscle injuries heal quicker than ligament and disc problems.
COMMON PROBLEMS
1) Muscle strain
2) Ligament injury
3) Disc compression
WHEN MIGHT YOU FEEL PAIN?
*After sitting at a desk
*After driving
*When bending forward
*When you cough or sneeze
BEST PRACTICES
These stretches assume you’re already in pain, so the approach is very gentle. As weeks and months go by you’ll probably want to up the level of intensity and move on to some stronger poses.
TIPS DURING HEALING
*Minimize shear forces
*No sudden or sharp bending movements
*No aggressive cycling or running
*Try not to sit for long periods of time
3 STRETCHES WE'LL LEARN
1) Standing Psoas Lunge
2) Zombie Crawl
3) L-Fold
WANT MORE?
* Join our YOGABODY Daily at-home fitness program: www.yogabody.com/yb-daily/
* Check out this article: www.yogabody.com/soothe-sore-...
* 21-Day Happy Back Challenge www.yogabody.com/happy-back
* Lucas' podcast: www.LucasRockwoodShow.com
* Main site: www.yogabody.com/
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Got a question? Please post down below.
#BackStretches #BackPain #LumbarSpine

[@YOGABODY.Official]

Download the FREE PDF Pose Chart here: www.yogabody.com/lower-back-stretches-youtube/ Also, you'll noticed the chapter annotations allow you to skip forward to the exercises if you're returning to this video in the future. Hope you find this helpful! Drop a comment or question below if I can be of help. Keep going! - Lucas @ YOGABODY

[@1206rugby]

Thank you

[@sugardrop62]

How can this help me i was diagnosed with osteoporosis arthritis degenerative disc disease. My back hurts and stiff almost all day .will this help me

[@yabuyohannse7427]

@@sugardrop62 p

[@nct948]

the chapter annotations are a great help. Very well conceived.

[@jacklynmatthias7619]

@@1206rugby ý

[@ingotessmer6507]

I loved that you went through an entire timer session for each exercise and didn’t just name them. It makes such a difference in form of a real “invitation” to start moving alongside the video. 👌🏻

[@johnnewyorker1786]

totally agree well done

[@brentnaslund2455]

OMG! You just fixed my lower back that has been hurting for years! I can't thank you enough!

[@YOGABODY.Official]

Hope it helps, Brent!

[@WALDENSOFTWARE]

bot

[@jasonfiore8182]

Doubt it not from a couple of stretches, maybe a course of stretches over a period

[@obtuseangler768]

​@@jasonfiore8182doubt you know what you're talking about pal😂

[@jasonfiore8182]

@@obtuseangler768 how does fk right off sound to you

[@rickychinen6333]

Tried these stretches pretty much out of desparation and after just one session I felt so much better!!Thank you so much Lucas

[@YOGABODY.Official]

Hey Ricky, glad I could help!

[@MichaelJohnson-yu3vo]

That was absolutely incredible! Thank you so much for sharing! I'll be doing these daily!

[@SmokeyRain]

All of these stretches are great but that third one helped relieve my back pain immediately! Thank you for making my day 1000x better!!

[@garywillis7467]

Deeply grateful 🙏 - for the detailed explanation and the relief these poses offered.

[@PaulaWilson444]

Aww my gosh you don’t understand how important this video is for me, I’ve got osteoarthritis & a trapped nerve in my left lower back it’s destroying my life, I’m on pain killers strong ones different ones too & muscle relaxers not working no more,I wouldn’t have a back operation, I hate being on all this meds too. Hope this works Thank you so much🙏🏻

[@dojyr3130]

did it help?

[@PaulaWilson444]

@@dojyr3130 hi Dojyr yes its helped a little the trapped nerve pain isnt half as bad. Still got daily pain but this does work😊

[@saraiday1646]

@@PaulaWilson444I have horrible back pain as well. 😢 These pain killers affect my stomach. Have you tried magnesium, omega 3, glucosamine, chrondoition, msm, collegan, bone broth, vitamin d&k, or proteolytic enzymes for pain?

[@mooselove]

I have arthritis/DDD of the spine with spurs and bulging (maybe hemorrhaging at this point). I can attest to these stretches helping a LOT! These are things my DO recommended as well. Said tight hips and not ever bending back (hunching forward) all day makes this sort of thing much worse. I’m not in strong pain meds yet and would like to stay off until I can’t handle it any more. Chronic pain is no joke and I’ll take relief wherever I can get it! I hope you are feeling ok Paula and have many low pain days to come

[@martinbrinegar1017]

Search Kneesovertoes guy on youtube and if you look thru all of his videos you could find something really helpful

[@mahshidmirza5511]

As a visual learner I really enjoy and benefit from all the anatomy graphics and your clear and easy to follow explanations. Thank you Lucas.

[@lindamusgravebever4620]

Just found your videos. Can't WAIT to try them. Thank you, thank you!

[@tevitaandleefotu9537]

I am soooooo grateful! I have had debilitating back pain for 1 week. 2 chiropractor visits, multiple meds and the tiniest improvement. Every time I sat I would be in tears trying to get moving again....I found this and can not believe the difference these 3 little stretches had made! I'm stunned! You are a legend!!!!! And I'm signing up to your flexibility program today! Seriously, thank you so so so so so much!!!! I can move again ❤

[@srnsk1]

Thanks Lucas. You were spot on on hitting my trouble spots. Feeling better.

[@emilyfeliz9778]

This is brilliant and wonderful! Years ago, I was literally struck by a Pick-up Truck that was backing up & speeding to grab a Parking spot, while I stood with my back toward him, attempting to hail a taxi. No Teacher or Provider has ever explained the REASONS and SOLUTIONS for PAIN from Spinal Injuries (such as mine) or my herniated, bulging discs, in such smart, yet laymen's terms - as you do here. So Thank You. The Muscular Injuries you speak of make total sense as well. I was told I had some "Muscle Collapse" too. I am VERY Blessed and Thankful to be walking!

[@azlizzie]

These were nice before bed to relieve some of the lower back pain I've been experiencing. Thanks.

[@rachellevitt2787]

The zombie crawl is amazing. The first time I did it I stood up and knew something was different. My back is so much stronger.

[@preetird8385]

True

[@johnpritchard9753]

I'm finding that too. It'll be a regular for me. 👍

[@c.r.hackett6464]

Awesome 👍

[@Soccero07]

The zombie fucked up my back more due to the extension it causes

[@conniefung6350]

Thanks

[@charleanedoherty1593]

Thank you ,do much for this exercise. As a careworker, I sometimes suffer with pain in the back, but these exercises really help to relax me .

[@alicerafferty9595]

I am so excited to try these. I know the last one will work. I noticed I get relief if I bend at the waist. Thank you!

[@kimfridey7771]

This is fantastic, these simple, but easy back stretches has given me comfort to my lower back pain after a long day @ work. I’m now doing these in the morning before starting my day now. Thank you

[@lylyyogatrilieu5610]

Thank you very much for your lesson. Currently I am also a Yoga teacher. Always try to learn and learn about Yoga. Knowing your KZbin makes me feel very happy and blessed. Wish you all the best ♥️

[@kiki611978]

When I lay down with 2 pillows prepped on my head and lower back I have pain where I can't lay still. I just did all 3 back exercises and I feel way better than I did a few minutes beforehand. Discomfort hasn't left me completely but it's 85% better Thank you!

[@manfaatyoutube3583]

I'm so grateful for watching and trying this. It's sooo good to me. Thank you sir.

[@sreerajkdy]

Wow… I got positive results from day1…thanks a million for these really effective stretches for lower back pain…

[@georgemunday4375]

This has hit parts of my back that I didn’t know I needed to stretch and has instantly given some relief 👍🏼

[@amorbavian]

Lots of bots here lol people have no shame

[@rogerthat487]

Great presentation. Clear descriptions no dramatics. Lower back is chronic but something popped a week ago now super acute. Looks like these stretches might help

[@YOGABODY.Official]

Wish you a speedy recovery...

[@isabelmorais9430]

Thank you 🙏I already practice the third one. Now I add the other two! Great!

[@mwendaikiara]

Excellent video! I found this video to be more comprehensive and detailed than most videos I have watched on this subject. It also has more information than I had expected from reading the title. Thank you so much Lucas @YOGABODY

[@dottiepinto1974]

This was my first time watching and doing these exercises, It felt amazing. Thank you so much 😊

[@blocksoflife1792]

Sme here

[@brendasneddon8347]

Zombie crawl doesn't put too much pressure on your breast? I do it on my bed and still is too much pressure but maybe am over sensitive as I'm not big busted.

[@kumarsabaratnam4787]

Thanks a lot for your remedy for lower back pain. It really works.

[@sundrghealth780]

You are truly incredible! I woke up with a lot of discomfort this morning, but after performing the exercise you suggested, the pain is completely gone!!! Bravo

[@margaritahead7928]

I've been doing yoga since I was 7. You have helped me Heal my pain. Thank you so much ❤

[@45pulse]

Immediate relief…. Thank you!!!!

[@ForrestOutman]

Honestly you are so so so much better than the endless "master yoga practitioners" online. I have been an athlete and I'm a dance pro with college education in anatomy and physiology and I was raised by a physical therapist. It's so refreshing to see a video that is thorough, but not overly academic, while still being grounded in science instead of mysticism. Ancient wisdom is antiquated compared to what we can draw upon today, utilizing the best of all knowledge that has come before and since. Many of my dance students come to me with injuries/imbalances and explain to them the stretching, strengthening, and rest they need to do in order to heal and recover range of motion/corrective imbalances etc. It's just a delight to see somebody who's intelligent and also a good communicator. You can deliver quality informational, while still not talking over them as well as be engaging. Well done 👍 👏

[@YOGABODY.Official]

Thanks so much for your kind words and support.

[@Sander-fh7oc]

Thank you. It did relieve my back pain by stretching.

[@geometriaswiatla]

Wise, intelligent and generous. And more. Lovely 🙏🏼

[@Chris-xc3kn]

Did just one of the stretches yesterday and today I woke up painfree for the first time in 1.5 years. Thank you!

[@YOGABODY.Official]

Glad it helped!

[@neelsdp1]

Very helpful! Discovered other muscles that need a stretch too:)

[@antonioesposito5663]

After few day trying these 3 kind of stretching i didn't feel my back tired after I worked in the garden. It was amazing. Thanks

[@juliagerhard6892]

Unbelievable! Really helped! Some of the best stretches I have ever done to relieve my L5 S1.

[@YOGABODY.Official]

Happy to hear it helped, Julia!

[@gavent99]

Thank you, I have this lower back pain for a week now n hope this exercise helps.

[@campakadasi9506]

Fantastic, im been practising this as im have low back pain thank you

[@johnpaulvaldez685]

this helped me a lot,. it relieved my lower back pain!, thanks a lot!

[@namonjemukomba8222]

Thank you so much I feel a lot better now 💕

[@trangtruong1497]

Thank you so much Sir. God Bless You👍❤️🙏

[@dg2973]

Well....this is AMAZING !!!....thank you very much for this stretches and info. Highly recomend to everyone to try this

[@sanketsony8143]

It makes a lot of sense, the way you explained the anatomy of the spine and the connective tissues and ligaments around. Just like a whole 🪴 plant packed in a tiny seed. I really appreciate the efforts you put into your videos.

[@YOGABODY.Official]

Thanks for your support!

[@aenamabag]

I think you mean the 'geography' of the spine ;)

[@sanketsony8143]

@@aenamabag lol!

[@janiceboothtuten5327]

My serious back issues came. on Nov 22. Woke up unable to move without excruciating pain. Made my way to a Quick Med clinic where I was diagnosed with a pinched sciatic nerve etc...currently, referred to a spine institute...and ran across your videos. I am so happy to hear there maybe an alternative to surgery...thank you so much for the wonderful educational materials. I am planning to apply. 🙏💞

[@sarahbenmusic]

the last stretch felt reaaally good! thanks a lot

[@vineetchopra6116]

No one said it was this simple to fix your lower back issues. Love you man ❤ God Bless!

[@YOGABODY.Official]

Glad it helped, Vineet! - YOGABODY Team

[@nachobidness2553]

Thank you for explaining the other types of injuries. I have a chronic ligament issue that causes strains/sprains and it's hard for people to understand that it's actually aggravated by ibuprofen and stretching. For me, strengthening exercises help more.

[@isaquazi1939]

I am MD and every word from you were absolutely right! Very well explanation. Keep up the good word, and I am going to follow you :)

[@YOGABODY.Official]

Thanks for your kind words, Isa!

[@fitnesswitness1311]

All 3 were amazing i instantly felt the relief thanks alot

[@jnamikaze23]

Thanks a lot! I hurt my lower back yesterday after manually washing my laundry, then I chanced upon your vid andAll the stretches u suggested worked!

[@rosellacamarena3527]

Absolutely amazing. Haven't felt this good in a long time! Thank you so much!!!!

[@brendasneddon8347]

Zombie crawl doesn't put too much pressure on your breast? I do it on my bed and still is too much pressure but maybe am over sensitive as I'm not big busted.

[@apichartunchala6737]

tried these first time,wowwww my pain relieved so obvious,thaks so much

[@soundwavevr6164]

Nice, I figured out that last one on my own. Just felt good for the back to do it.

[@greatfallskam]

One of the most informative videos on lower back pain. Two thumbs up.

[@YOGABODY.Official]

Thank for your support!

[@GB-he1zc]

Happy to meet you and today's poses. I have lower back pain. Had two total hip replacements, 2nd a month and a half ago. Love yoga, exercise in general. Want to walk, run, not too fast, garden etc.

[@YOGABODY.Official]

Keep stretching, GB!

[@nickgendy1757]

You are very informative and knowledgeable sir, you're right these are weird stretches but actually work Im really surprised, many thanks!

[@houndmother2398]

That's exactly what happened to me - I worked out for years (decades), stretched, hiked, all that, then one day injured my back. By my early 60s it got worse and I just gave up on most exercise because I was afraid of hurting myself. You're right, it does make you feel a lot older.

[@ksmith2852]

I recently started lap swimming thinking it would be a risk free way to exercise..leave it to me to mess it up! I don't have any history of back problems but was hit by a vague but painful feeling around my right hip wrapping around to my lower/mid back that floated depending on which direction I reached or in bed, put pressure on. It was painful to try and turn over in bed. No chronic hip injuries either..so your explanation about the muscles causing the problem makes sense. Either because of bad form, overuse, or bad alignment something was off. As you said, being in pain made these exercises a little uncomfortable but having the wall, chair and floor for support made it doable. I like that you actually do the timer and pose during your video. I did feel movement in all three exercises so I am motivated to try it again in the morning. Thank you.

[@matthewbeumer3168]

Very well explained and clear in this clip. Matt the pilates teacher!

[@davidhofstede]

Brilliant simple way of practical teaching… love it

[@YOGABODY.Official]

Thank you, David.

[@LuvWheaties]

Thank you, this is my second day doing these poses, and my back already feels better. I will keep at it, and hope to gain more strength and flexibility over time.

[@YOGABODY.Official]

Great to hear, Sandra. Keep going!

[@aphiakatebe899]

I have the same back pain problem.Hope to get better soon with 3 exercises learnt about

[@anthonymack4321]

@@YOGABODY.Official hh%g%gg%%¹

[@ziziroberts8041]

I had a magical L4-L5 laminectomy in India in 2008. I'm a walking miracle. No pins, no ground cadaver bones, no painkillers. Stretching exercises necessary and certain moves are just not good. Bend your knees, learn how to get in and out of the car correctly, don't twist from the waist, and if it's too heavy, don't pick it up.

[@LilianEveeso-ey1ti]

Stretches healed me don't even say that

[@ziziroberts8041]

@@LilianEveeso-ey1ti Try reading 'that' entire comment again.

[@LearnInnovateAI]

Do you have any specific diet and routine to manage your new lifestyle? And why did you had your surgery in India? Procedure name and hospital name? Also how much did they charge? Also doctor name please 🙏

[@ziziroberts8041]

@@LearnInnovateAI And NEVER bend from the waist. Bend your knees to pick something up. If it's too heavy, find help.

[@ruthkimber3646]

Ohh thank you for these 3 exercises. My right psoas muscle has been hurting for months. I knew the back hip groin were all connected and this has really helped .

[@YOGABODY.Official]

Hope it helps, Ruth Kimber!

[@prancer4743]

Thank you it really helped builders back 🙏🙏🙏

[@iwenkadsouza6027]

Thanks dr amazing fixing.Im sure this will work.

[@KC-cb5iq]

Beautiful stretch. Thank you so much

[@lucygodwinart5961]

OMG I wish I'd found you four year ago. Fabulous thanks so much.

[@response207]

you got me with the use of the black pen! i've been lapping up and trying all these stretches and it works for me =)

[@YOGABODY.Official]

Keep going!

[@mvinayagar]

Hi, My quality of life has improved tremendously. Just by doing a couple of lower back movements techniques daily without fail. From weekly physiotherapy sessions now to not at all.

[@sarahmcspadden6411]

God bless you!! This helped me enormously Thank you!!🙏🙏🙏 I saved it and going to repeat this dayly!!

[@YOGABODY.Official]

Glad to hear, Sarah!

[@ricardobressan-smith6509]

Hello Yogabody, congratulations for your important work. People usually refer your videos because they need some kind of cure or even create a daily routine for exercise and well-being. I’ll go beyond this as I’m grateful for your explanations on the problem you refereeing too - I’d say that your explanations are more clear, effective and scientific than human anatomy classes. Thank you! I’m 55 yo and as a scientist, I pass around 6 hours per day sitting in chair, using computational systems. I do not want this anymore. I’ve just started to work on foot. It seems weird but this has improved my work as I can stimulate parts of my body whenever I want. My question is about the lumbar region, on foot working on computer helps to fortify this region?

[@luciehsuen8981]

Thanks. I am a teacher. Always learning great tutorials. Love the explanations. Understanding is part of learning. Breathing is also taking time to feel & let the pose unfold for you. ❤️

[@antheasam6510]

Thank you. Love this❤

[@kathleenf8196]

Wow you explain this so well! Thanks for such a great video...

[@144Donn]

I consider myself an expert stretcher. This does not mean I do not get pain\discomfort every now and then. Right today I have a tightness in the band of tendons on my left hip. I have been rolling it out on a hardball and my foam roller. But the first stretch\lunge, hits the spot pretty well..the foot out to the side is a slight change from the Yoga stretch known as the warrior pose or an upper lunge. So kudos to the master who has taught another master and many blessings to you!

[@samliavaa4097]

Woow it's work....,I watched ur live video then follow ur stretching work out,wow my back pain gone, thank you 😊 🙏.

[@YOGABODY.Official]

Thanks Sam! Glad to hear it's helped...

[@MultiHipatia]

Thank you from Vancouver Canada 🇨🇦

Thank you for the video!🤗

[@archanabhatt9077]

Thank you. This definitely helped.😊

[@cynthialovejoy8161]

I have had many lower back injuries. Osteoporosis as well. Sometimes it's a new stretch that makes all the difference. Thank you for explaining this and helping us. 👍😊

[@starbright1256]

Same.. I'm going to save this video & try these tomm. I need a routine & I'm thinking morning before my workday. New subscriber.. seems great content

[@YOGABODY.Official]

Thanks Cynthia!

[@PhoenixwayNet]

Great stuff, Lucas...thank you!!!

[@ahmaddaas6017]

This really heeled my pain, thank you very much!

[@YOGABODY.Official]

Wonderful to hear it helped relieve your pain! - YOGABODY Team

[@Querida2180]

Thank you so much at Yogabody. I have never felt so much relieve like almost immediately, like I did when I did this 3 stretches. And I have been suffering from this back pain for years, and just trying this once has shown this might be just what I need

[@YOGABODY.Official]

Hope it helps!

[@kiumarsagahi902]

Thanks for great work you are doing.

[@YOGABODY.Official]

@Kiumars Agahi - Thanks so much for your support!

[@mariettajanssen815]

You are truly appreciated Sir, thank you 😢😭🙏👌💪👊💞

[@YOGABODY.Official]

Thank you, Marietta!

[@jenieremia]

Wow! Wow! Wow!!! Pain is gone! Amazing! And just before your video I did stretches by a doctor but it didn’t help me at all. Thank you, Lucas! Appreciate you!

[@brendasneddon8347]

Zombie crawl doesn't put too much pressure on your breast? I do it on my bed and still is too much pressure but maybe am over sensitive as I'm not big busted.

[@mikesrandomchannel]

Only tried the first stretch but wow, that really helped with my lower back stiffness in the morning. Looking forward to trying the other two!

[@deadmanswife3625]

Did you do it Ed?

[@nickjunes]

What are your results Ed?

[@bathrobeman66]

gosh I was so tight I barley made it 8 sec

[@mikesrandomchannel]

@@nickjunes Hi Nick, see my reply above, I find the psoas one to be most effective but the zombie crawl is good *after* another gentle stretch like Child's pose. I have some DDD in the sacral area so need to be fairly careful not jumping into a tougher stretch first.

[@mikesrandomchannel]

@deadmanswife3625 Sorry, only just seen this, I must have watched lik 50 videos on back stretches. I've found that mornings I am very stiff so I start with Child's Pose, then do one of these here and also a deep squat. That seems to sort my back out nicely. Also, weirdly, doing crunches in the morning helps, i.e. bringing my back off of the ground while tensing stomach muscles. I am also trying harder mattresses, or toppers, because it is really like the period 5-8 AM in the morning that gets my back all stiff lying in bed. During the day, I'm fine. Hope you also get relief!

[@Seremonii]

The 1st stretch is my new friend .😊

[@YOGABODY.Official]

Hope it helps, Fyendi!

[@jillian7882]

Thank you so much!

[@karakamen]

Lucas has such a good rapport which not all yoga teachers have.

[@YOGABODY.Official]

Thanks for your support!

[@KapRowMeat]

as a physio i came to see some weird stretches, however the stretches were not weird and not even the best part of the video, props for taking the time to educate people, and refreshing my memory.

[@YOGABODY.Official]

Thanks for your support...

[@fahadshenwari9839]

Your exercises work like magic ❤

[@maryhellier7831]

Mahalo. Very helpful. 🌺🌿

[@phido9235]

Thanks for this video!!❤️

[@nct948]

seems very interesting. I shall make them into a daily routine and see if it helps. Very nicely presented and explained, thank you.

[@YOGABODY.Official]

Hope it helps!

[@princeglobaloutreach2571]

Wow, beautiful and may God continue to you sir, you don't know many people you've helped with this video 📸

[@mpick9404]

Lunge stretch. Absolutely amazing. Nothing has worked so well for me in the past. I'm only at 30sec for the moment without a wall, but I'll get to a minute 💪🏼😅 Can't lie on my front just now, due to recent rib breaks. But I'll try asap. Many thanks for your videos 👌🏼🤝🏼👍🏻

[@YOGABODY.Official]

Glad to hear it was helpful, keep going!

[@Solistastyle]

@@YOGABODY.Official can you pls do a daily routine for posture/neck/shoulder? Rounded shoulders text neck from sitting at a desk? Love your work 🙏🏾🙏🏾🙏🏾❤️

[@mariacf100]

Thank you. You are a good man