The REAL Reason You Have Back Pain (we were lied to)

00:58:14
https://www.youtube.com/watch?v=mzIgrFwhjPc

Summary

TLDRThe video explores the underlying causes of low back pain, emphasizing that it is often misunderstood and mismanaged. The speaker shares personal experiences with back injuries and highlights the importance of addressing core stability, muscle strength, and proper rehabilitation techniques. Key points include the need for gradual exposure to stress on the spine, the significance of building evidence of strength, and the importance of correcting imbalances. The video encourages viewers to focus on long-term solutions rather than quick fixes, advocating for a comprehensive approach to strengthening the low back and reducing sensitivity through targeted exercises.

Takeaways

  • 🩺 Low back pain is often misunderstood.
  • 💪 Strengthening the low back is crucial.
  • 🔄 Gradual exposure to movement helps reduce sensitivity.
  • 🧘‍♂️ Stretching alone may not solve tightness issues.
  • 📅 Rehabilitation can take months to years.
  • ⚖️ Core stability supports the spine.
  • 🚫 Avoidance can lead to more problems.
  • 📈 Build evidence of strength over time.
  • 🧩 Address imbalances to prevent further issues.
  • 🛠️ Focus on long-term solutions, not quick fixes.

Timeline

  • 00:00:00 - 00:05:00

    The speaker introduces the topic of low back pain, using an acronym to describe its characteristics: sensitive, hidden, imbalanced, weak, and tight. They emphasize that many people have been misled about the nature of low back pain and share their personal experience with a herniated disc, highlighting the importance of understanding the underlying issues rather than just treating symptoms.

  • 00:05:00 - 00:10:00

    The speaker discusses their journey through physical therapy and rehabilitation, explaining that traditional methods helped initially but ultimately led to reinjury. They emphasize the need for a deeper understanding of the low back and its vulnerabilities, as well as the importance of sharing their story to help others avoid similar pitfalls.

  • 00:10:00 - 00:15:00

    The speaker critiques the traditional physical therapy methods, acknowledging their value but pointing out that they often fail to address the real issues when returning to normal activities. They highlight the need for a more comprehensive approach to low back rehabilitation that goes beyond initial recovery.

  • 00:15:00 - 00:20:00

    The speaker explains the anatomy of the core and its role in stabilizing the low back. They emphasize that traditional core training often neglects the muscles directly attached to the spine, which are crucial for preventing injuries and maintaining a healthy back.

  • 00:20:00 - 00:25:00

    The speaker introduces the concept of graded exposure to desensitize the low back and build strength. They provide specific exercises, such as back extensions and trap three raises, to help strengthen the low back and improve its resilience against injury.

  • 00:25:00 - 00:30:00

    The speaker discusses the hidden imbalances that can arise from low back injuries, sharing their personal experience with hip imbalances and how they contributed to further injuries. They emphasize the importance of addressing these imbalances to prevent future issues.

  • 00:30:00 - 00:35:00

    The speaker provides practical mobility exercises, such as split squat holds and squat holds, to improve hip mobility and address imbalances. They stress the importance of consistency and gradual progression in these exercises to achieve lasting results.

  • 00:35:00 - 00:40:00

    The speaker highlights the weakness of the low back, noting that many people do not have a clear understanding of their low back strength. They encourage viewers to measure their strength through specific exercises and set goals for improvement.

  • 00:40:00 - 00:45:00

    The speaker discusses the tightness often experienced in the low back, explaining that it is a symptom of underlying issues rather than the root cause. They emphasize the importance of building strength and trust in the low back rather than relying solely on stretching or temporary relief methods.

  • 00:45:00 - 00:50:00

    The speaker concludes by reiterating the importance of understanding the reasons behind low back pain and the need for a long-term, evidence-based approach to rehabilitation. They encourage viewers to avoid quick fixes and focus on building a strong, resilient low back over time.

  • 00:50:00 - 00:58:14

    The speaker invites viewers to explore their website for additional resources and support, emphasizing the value of community and shared experiences in overcoming low back pain. They encourage a mindset of patience and commitment to long-term improvement.

Show more

Mind Map

Video Q&A

  • What are the main reasons for low back pain?

    Low back pain can be due to sensitivity, hidden imbalances, weakness, and tightness in the muscles.

  • How can I strengthen my low back?

    Incorporate exercises like back extensions, split squat holds, and controlled movements to build strength gradually.

  • What should I do if my low back is sensitive?

    Focus on graded exposure to movement and build evidence of strength without causing pain.

  • Is stretching enough for tightness in the low back?

    Stretching alone may not be effective; it's important to strengthen the muscles and address the underlying issues.

  • How long does it take to rehabilitate a low back injury?

    Rehabilitation can take several months to years, depending on the severity of the injury and the consistency of the exercises.

  • What is the importance of core stability for back health?

    Core stability helps support the spine and prevent injuries by ensuring proper movement patterns.

  • Can I prevent low back pain?

    Yes, by maintaining strength, flexibility, and proper movement mechanics, you can reduce the risk of low back pain.

  • What role does muscle strength play in back pain?

    Weak muscles can lead to instability and increased risk of injury, making it crucial to strengthen the low back.

  • Should I avoid bending my back to prevent pain?

    Avoidance can lead to more problems; instead, focus on building strength and confidence in your movements.

  • What is the 'squeeze then stretch' approach?

    This approach involves strengthening the muscles before stretching to ensure they are prepared and less prone to injury.

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  • 00:00:00
    the real reason you have low back
  • 00:00:03
    pain your low
  • 00:00:06
    back is
  • 00:00:09
    [ __ ] but that's more than an insult and
  • 00:00:11
    I want to tell you a little bit of what
  • 00:00:13
    I mean by that so one this is an acronym
  • 00:00:15
    because I'm cute uh s stands for
  • 00:00:18
    sensitive H stands for hidden and
  • 00:00:21
    imbalance I your low back is incredibly
  • 00:00:24
    weak T your low back is tight your low
  • 00:00:29
    back is [ __ ] and that is okay because
  • 00:00:31
    mine was [ __ ] too and I'm going to help
  • 00:00:34
    you understand why so first I do want to
  • 00:00:39
    explain why I think we've been lied to
  • 00:00:41
    about the lowb
  • 00:00:43
    back it may not have been malicious or
  • 00:00:46
    of bad intent but whether on purpose or
  • 00:00:50
    not we were all misled about the lowb
  • 00:00:52
    back in general so second I'm going to
  • 00:00:55
    talk about what you can do for your [ __ ]
  • 00:00:57
    back and what I did for mine
  • 00:01:00
    to be able to go from reinjuring myself
  • 00:01:03
    just tying my shoe to basically being
  • 00:01:06
    able to put my back in Reckless
  • 00:01:08
    situations and lift directly with my
  • 00:01:11
    spine and I cannot injure myself so bold
  • 00:01:15
    claims this may irritate you off the rip
  • 00:01:19
    I think if you give me at least 10
  • 00:01:20
    minutes you're going to realize why this
  • 00:01:22
    video is unlike any other back video
  • 00:01:23
    you've watched and so yeah let's get
  • 00:01:26
    into it
  • 00:01:27
    first why have we been lied to
  • 00:01:32
    I'll just start with my experience
  • 00:01:34
    because I think this is one that you're
  • 00:01:35
    going to be able to relate to uh I
  • 00:01:37
    herniated my disc in 2019 I was 21 years
  • 00:01:41
    old too young to have back pain and I
  • 00:01:43
    was already in school for exercise
  • 00:01:45
    science studying how to treat these
  • 00:01:48
    injuries on my way to become a physical
  • 00:01:49
    therapist I worked at a physical therapy
  • 00:01:51
    clinic as a tech I would take people
  • 00:01:53
    through the exact protocols that you're
  • 00:01:55
    supposed to go through when you get hurt
  • 00:01:57
    I learned all of this stuff
  • 00:02:01
    also just so you know we're in the
  • 00:02:03
    kitchen of my home because I don't want
  • 00:02:05
    it to seem like you have to be in a big
  • 00:02:07
    crazy gym with a bunch of equipment to
  • 00:02:08
    fix your back so we're going to keep it
  • 00:02:12
    authentic probably some dirty spots on
  • 00:02:14
    the wall on the counters just don't look
  • 00:02:15
    at that so if you hurt your back you
  • 00:02:18
    gave it two three weeks of initial
  • 00:02:20
    injury rehab then you already are going
  • 00:02:22
    to be familiar with the stuff I'm doing
  • 00:02:23
    right here a bird
  • 00:02:25
    dog opposite arm opposite leg extending
  • 00:02:30
    learning to use your breath in
  • 00:02:32
    brace in the attempts of creating core
  • 00:02:35
    stability go to the side a sideline
  • 00:02:38
    clamshell you could have a band around
  • 00:02:40
    the knees again starting to use lateral
  • 00:02:43
    forces on the spine with a little bit of
  • 00:02:45
    your glutes and building lumbo pelvic
  • 00:02:49
    stabilization could flip to the opposite
  • 00:02:52
    side bird dogs opposite arm opposite leg
  • 00:02:57
    great stuff none of it is necessarily
  • 00:02:59
    bad B
  • 00:03:01
    so when we start trying to fix the back
  • 00:03:06
    in this way that makes sense for the
  • 00:03:08
    first six weeks and it did for me I felt
  • 00:03:10
    great my disc injury had healed a lot I
  • 00:03:13
    wasn't as sensitive as I was I could
  • 00:03:15
    actually stand up and walk go back to
  • 00:03:17
    work and I have to crawl on the ground
  • 00:03:19
    but what happened when I went back to
  • 00:03:21
    lifting and activities that actually
  • 00:03:23
    really use the spine I just got
  • 00:03:25
    reinjured so at first it was reinjuring
  • 00:03:27
    off of a back squat then a box jump then
  • 00:03:31
    I would reinjure getting out of a car
  • 00:03:33
    then I'd reinjure tying my shoe then if
  • 00:03:35
    I sneeze too hard I could get to
  • 00:03:37
    reinjure it so basically this Loop
  • 00:03:40
    formed showing my low back
  • 00:03:42
    vulnerabilities because I had actually
  • 00:03:44
    never taken the back Beyond a level
  • 00:03:47
    three out of 10 of intensity so this was
  • 00:03:51
    something I went through when I was 21
  • 00:03:53
    to 24 reinjuring my back every two three
  • 00:03:55
    months thinking it was just me now
  • 00:03:58
    here's where it really got interesting
  • 00:03:59
    was I just started sharing these stories
  • 00:04:01
    online on
  • 00:04:02
    YouTube and really with the intent
  • 00:04:04
    hopefully some young kid like me that
  • 00:04:07
    might be stuck will find out there's
  • 00:04:09
    there's something missing so after
  • 00:04:12
    posting for a year becoming low back
  • 00:04:14
    ability and trying to educate on this
  • 00:04:17
    just massive misunderstanding of the
  • 00:04:19
    back people started reaching out and it
  • 00:04:21
    turned out my rare story of this
  • 00:04:24
    reinjury loop with the mill big three
  • 00:04:27
    and all the other stabilization Based
  • 00:04:30
    training was just not enough and now
  • 00:04:33
    don't get me wrong there's value in it I
  • 00:04:37
    just want to make it clear so we don't
  • 00:04:38
    get false statements on me I'm not
  • 00:04:41
    saying there's no value that it's
  • 00:04:42
    useless I'm saying this is great from
  • 00:04:44
    month 1 to two one to three after which
  • 00:04:47
    you want to make the jump to sports to
  • 00:04:50
    Normal Life fullon Lifting you're just
  • 00:04:53
    guessing that you're not going to get
  • 00:04:54
    hurt and it turns out thousands of other
  • 00:04:57
    people have been left off in this sort
  • 00:04:59
    of mystery so I was posting on YouTube
  • 00:05:04
    and uh just being direct because I'm not
  • 00:05:07
    going to tiptoe around it name drop the
  • 00:05:10
    migil big three that protocol by these
  • 00:05:12
    Experts of these back sophisticated
  • 00:05:15
    physical therapists there's value in it
  • 00:05:18
    and it works but I think there's a big
  • 00:05:20
    gap so people of High affluence really
  • 00:05:23
    wealthy people who could even afford to
  • 00:05:26
    directly reach out to people like Stu
  • 00:05:28
    Mill and train directly with them would
  • 00:05:32
    then reach out to me after finding my
  • 00:05:33
    video and tell me hey after working with
  • 00:05:38
    directly under the guy to perfectly
  • 00:05:40
    learn how to brace how to stabilize how
  • 00:05:43
    to use my hips and core properly how to
  • 00:05:45
    move and sit and stand and load the
  • 00:05:47
    hinge so that way I never round my back
  • 00:05:50
    they got the expert advice and coaching
  • 00:05:53
    handson Direct by the guy himself and
  • 00:05:56
    then they come to me in a College
  • 00:05:58
    Dropout who who was just a 26-year-old
  • 00:06:00
    kid who was also injured they're like
  • 00:06:03
    I'm going to completely follow what
  • 00:06:04
    you're saying because I know there's
  • 00:06:05
    something missing I keep getting hurt
  • 00:06:07
    too so I say all that not as a bragging
  • 00:06:10
    thing I say all that not to just call
  • 00:06:11
    shots and attack because that's not what
  • 00:06:13
    it's about there is something missing
  • 00:06:15
    and it's not just me you could have the
  • 00:06:17
    most money get the best sophisticated
  • 00:06:20
    treatment in this industry where
  • 00:06:22
    something's blatantly missing and you're
  • 00:06:24
    going to be left in the same spot so
  • 00:06:27
    that's my backstory and preface and why
  • 00:06:29
    decided to make this video of why your
  • 00:06:31
    low back is [ __ ] and what I think the
  • 00:06:33
    real problem is so I'm flipping through
  • 00:06:35
    my notes so that way I stay on track
  • 00:06:38
    because I have a thousand tangents I
  • 00:06:39
    could go on just from Passion so we
  • 00:06:42
    already talked about something is
  • 00:06:43
    missing the traditional PT method is
  • 00:06:46
    great for the initial rehab of an injury
  • 00:06:49
    but what about the return to actual life
  • 00:06:52
    that's where we got to look at this
  • 00:06:54
    Jordan can you put 3 minutes on your
  • 00:06:56
    phone I have a timer Jordan's here
  • 00:06:58
    backstage you him I have 3 minutes to
  • 00:07:01
    break down what the core is and not draw
  • 00:07:03
    this out too long so if we're trying to
  • 00:07:05
    fix the low back and we
  • 00:07:09
    show
  • 00:07:12
    first the misunderstandings to fix the
  • 00:07:15
    low
  • 00:07:16
    back we have to look at what core
  • 00:07:18
    training is currently described
  • 00:07:21
    as so you remembered all the stuff I
  • 00:07:24
    showed the bird dog sideline
  • 00:07:27
    clamshells dead bugs ET
  • 00:07:30
    ET let's look at what the core is so I'm
  • 00:07:33
    going to draw a top down
  • 00:07:35
    view this is you cut in half like a
  • 00:07:38
    cucumber from the top here's the front
  • 00:07:42
    of your
  • 00:07:45
    core six-pack abs right here's the
  • 00:07:51
    obliques there's two and then here's the
  • 00:07:53
    transverse abdominis two layers so we're
  • 00:07:56
    going to draw that too
  • 00:08:00
    and then here's the special stuff that I
  • 00:08:02
    focus on the low back
  • 00:08:05
    directly so here's the spine column
  • 00:08:09
    right
  • 00:08:10
    here here's the spinal
  • 00:08:14
    Erectors not to mention all the little
  • 00:08:16
    muscles then you have the
  • 00:08:20
    soaz this is a crazy crazy visual then
  • 00:08:24
    you have the
  • 00:08:27
    qls looks like a weird flower
  • 00:08:31
    it's terrible there we
  • 00:08:35
    go
  • 00:08:38
    okay Jesus this
  • 00:08:41
    is this is rough spinal Erectors and I'm
  • 00:08:44
    going to remind us and go over it it's
  • 00:08:47
    okay if just looks like a first grader
  • 00:08:50
    is drawing right
  • 00:08:52
    now okay so let's go over
  • 00:08:57
    this oblique
  • 00:09:01
    transverse abdominis you can pause it
  • 00:09:04
    and look at
  • 00:09:05
    this the
  • 00:09:08
    ABS so here's what's
  • 00:09:12
    missing when you go through
  • 00:09:14
    stabilization training maybe you have to
  • 00:09:17
    zoom in on it when you do something like
  • 00:09:20
    a dead bug and you're lying on the back
  • 00:09:22
    and using opposite limbs to try to
  • 00:09:24
    create stability we are trying to
  • 00:09:26
    stabilize using the front
  • 00:09:29
    these six-pack abs right in the front a
  • 00:09:32
    lot of us have done thousands of
  • 00:09:34
    crunches in our lives thousands of
  • 00:09:35
    sit-ups we've trained the ABS then let's
  • 00:09:38
    go to sideline clamshell here and we're
  • 00:09:41
    lifting through the side and trying to
  • 00:09:44
    brace same with bird dog we have this
  • 00:09:47
    tipping rotating aspect we're
  • 00:09:50
    preventing these are now starting to
  • 00:09:54
    train this the transverse abdominis
  • 00:10:00
    deep core
  • 00:10:01
    stabilization when you take a deep
  • 00:10:03
    breath in a squat and you're trying to
  • 00:10:05
    brace your body stiff you're using this
  • 00:10:08
    whole chamber this whole Barrel so we
  • 00:10:12
    train the ABS we train the transverse
  • 00:10:16
    abdominal we train the obliques and you
  • 00:10:18
    could even view the the core a little
  • 00:10:19
    bit more
  • 00:10:20
    thoroughly that's my 3 minutes we're
  • 00:10:22
    going to
  • 00:10:24
    five the core is a barrel
  • 00:10:30
    so you could view it as having
  • 00:10:32
    everything I just
  • 00:10:34
    drew but then also having a floor and a
  • 00:10:37
    ceiling no way this marker is giving up
  • 00:10:39
    on
  • 00:10:40
    me so what is the
  • 00:10:42
    ceiling the
  • 00:10:50
    diaphragm
  • 00:10:52
    diaphragm then the ground here pelvic
  • 00:10:56
    floor
  • 00:11:01
    right so your core
  • 00:11:05
    overall is this fixed chamber with a set
  • 00:11:08
    amount of pressure so when you do deep
  • 00:11:11
    breathing and start to work on
  • 00:11:12
    diaphragmatic pressure building a brace
  • 00:11:15
    around your body when you Squat and go
  • 00:11:18
    and squeeze tight or you actually use a
  • 00:11:19
    belt you are working to stabilize
  • 00:11:22
    everything tight through air through the
  • 00:11:24
    ceiling of the diaphragm the ground of
  • 00:11:27
    the pelvic floor air is what's
  • 00:11:29
    stiffening this then when we do bird dog
  • 00:11:32
    sideline clamshells Etc we're training
  • 00:11:34
    the front of the ABS we train the
  • 00:11:36
    obliques and transverse
  • 00:11:39
    abdominis so we hit everything we could
  • 00:11:42
    except probably the most important
  • 00:11:45
    part which is the spinal muscles the
  • 00:11:50
    muscles that attach to the spine so what
  • 00:11:52
    are they this flower that I drew all
  • 00:11:55
    weird
  • 00:11:57
    here the so
  • 00:12:00
    has here the ql that attaches to the
  • 00:12:05
    side and then the biggest ones that have
  • 00:12:07
    the most healing potential to the spine
  • 00:12:09
    itself the spinal
  • 00:12:13
    Erectors okay not an artist bear with me
  • 00:12:17
    the point is to have you understand when
  • 00:12:19
    you go through traditional PT training
  • 00:12:22
    we train
  • 00:12:26
    everything except the actual low back
  • 00:12:30
    itself any of the muscles that attach to
  • 00:12:32
    the spine we do not take the progressive
  • 00:12:34
    further and further levels so what does
  • 00:12:36
    that mean is you get really good I'm
  • 00:12:39
    done with the breakdown you get really
  • 00:12:41
    good at bracing tight picking up
  • 00:12:44
    something like
  • 00:12:47
    this with zero spinal flexion moving
  • 00:12:49
    like a robot and what happens to the
  • 00:12:52
    spine itself it breaks down further in
  • 00:12:55
    diagnosis like DDD spond alosis retro
  • 00:13:00
    modic changes pars defect everything in
  • 00:13:03
    the bone may go through more and more
  • 00:13:04
    stress because you never directly built
  • 00:13:07
    these muscles so let's go through now
  • 00:13:09
    what can we do about it for your [ __ ]
  • 00:13:11
    back so that is the
  • 00:13:14
    core it is a 360 barrel with a ceiling
  • 00:13:18
    and a
  • 00:13:19
    floor we already covered in traditional
  • 00:13:22
    PT training which has value everything
  • 00:13:25
    else but the low back spinal tissue so
  • 00:13:28
    that's all I'm going to focus on I'm
  • 00:13:30
    assuming you're already doing those and
  • 00:13:31
    you've gone through it before okay so
  • 00:13:33
    let's go back to your [ __ ] back one it
  • 00:13:37
    is
  • 00:13:46
    sensitive one thing I would lead you to
  • 00:13:48
    do when you're dealing with symptoms is
  • 00:13:50
    to ask why not just buffer or maset but
  • 00:13:53
    ask why is the low back sensitive I'm
  • 00:13:56
    going to give you two things you do to
  • 00:13:57
    work on it sens sensitivity is basically
  • 00:14:00
    a pattern of pain of breakdown avoidance
  • 00:14:04
    your nervous system gets used to having
  • 00:14:05
    to feel pain when you use your spinal
  • 00:14:07
    muscles it might spasm it might feel
  • 00:14:10
    sore but not in a good way not in the
  • 00:14:12
    bad way it's in this gray feeling when
  • 00:14:14
    you train your low back we need to work
  • 00:14:16
    on the sensitivity so what do we do to
  • 00:14:18
    try to decrease sensitivity we're going
  • 00:14:20
    to gain evidence what that looks like in
  • 00:14:25
    movement
  • 00:14:27
    first this is going to be your bread and
  • 00:14:30
    butter you need to buy one you need to
  • 00:14:31
    find whichever one you want the biggest
  • 00:14:34
    question we get on my page is how do I
  • 00:14:36
    train the low back without a back
  • 00:14:38
    extension there's just no shot you have
  • 00:14:41
    to do three sets of 10 of Googling back
  • 00:14:43
    extensions that's the solution honestly
  • 00:14:45
    so the first step that we're going to go
  • 00:14:47
    to in building evidence it's like graded
  • 00:14:51
    exposure in physical therapy and
  • 00:14:53
    Psychotherapy this term is used in both
  • 00:14:56
    graded exposure take something that
  • 00:14:59
    makes your vulnerability exposed but
  • 00:15:01
    find the level where it is impossible to
  • 00:15:04
    lose that you can handle it come back
  • 00:15:06
    next time less sensitive so we need to
  • 00:15:08
    gain evidence in the back that your
  • 00:15:11
    muscles can fire and not spasm fire and
  • 00:15:15
    not feel pain so we do that with tension
  • 00:15:18
    without any motion putting a timer down
  • 00:15:21
    you could start a clock and just start
  • 00:15:24
    with 30 seconds holding this
  • 00:15:27
    position simply holding it reverse
  • 00:15:30
    plank so this is building off of all the
  • 00:15:32
    traditional PT you started with but now
  • 00:15:35
    we're mainly focusing on spinal tissue
  • 00:15:39
    muscles that connect directly to the
  • 00:15:41
    spine the spinal erector muscle groups
  • 00:15:43
    are working here as well as some of the
  • 00:15:45
    smaller ones so starting at 30 seconds
  • 00:15:48
    is fine you may have the muscular
  • 00:15:50
    strength to do 2 minutes but if you
  • 00:15:53
    start with that you might be in a flare
  • 00:15:54
    up for a month so work to your tissue
  • 00:15:57
    tolerance level your sensitivity we are
  • 00:15:59
    desensitizing through exposure now how
  • 00:16:02
    do you make this easier if even this is
  • 00:16:03
    incredibly hard you can move the pad
  • 00:16:06
    high you can move it up and down or
  • 00:16:09
    actually you could even just let me show
  • 00:16:11
    it this way you could sit at any
  • 00:16:14
    position on this machine you could have
  • 00:16:16
    it up to your chest and you are using
  • 00:16:18
    the muscles to lesser degree you could
  • 00:16:21
    start a super high pad for a minute then
  • 00:16:25
    slowly over time move the pad lower to
  • 00:16:28
    where it's at your your hips until you
  • 00:16:30
    can tolerate more and more Force without
  • 00:16:32
    any
  • 00:16:33
    spasm the eventual goal is to reach the
  • 00:16:35
    standard we set for 2 minutes holding
  • 00:16:38
    here and not just can you do it can you
  • 00:16:40
    do it today feel good tomorrow with a
  • 00:16:43
    good soreness then can you repeat it two
  • 00:16:45
    times a week over time just through that
  • 00:16:50
    contraction without pain your body's
  • 00:16:52
    going to rewire the neurology the nerves
  • 00:16:55
    that are running through your spine as
  • 00:16:57
    well as the muscles everything is going
  • 00:16:59
    to develop the tissue the trust it's
  • 00:17:02
    going to become less sensitive over time
  • 00:17:04
    the second side of it is the Trap three
  • 00:17:06
    Rays we can show a video of me doing it
  • 00:17:08
    traditionally on a bench I don't have a
  • 00:17:10
    bench with me today so I can do it on
  • 00:17:11
    this machine it's the same
  • 00:17:15
    exact idea getting tension through the
  • 00:17:18
    spine we're using our arms to help but
  • 00:17:21
    now this is the focus of the mid to
  • 00:17:23
    upper back we're going for spinal
  • 00:17:26
    extension without Motion in the spine my
  • 00:17:29
    back isn't
  • 00:17:30
    rounding my back isn't overly
  • 00:17:33
    extending I'm simply holding this
  • 00:17:35
    position but increase Force here it's
  • 00:17:37
    squeezing like it's going to cramp and I
  • 00:17:40
    lower this probably not the first time
  • 00:17:42
    you've seen it but where it goes wrong
  • 00:17:44
    for people is they think they have to
  • 00:17:48
    start holding some crazy ass
  • 00:17:51
    weight 10 15
  • 00:17:55
    pounds and start to lift as if they've
  • 00:17:59
    done it before your arms are not zero
  • 00:18:02
    PBS body weight is not zero lb me
  • 00:18:04
    lifting here is 10 lb each side what you
  • 00:18:07
    really probably
  • 00:18:08
    need is to go on Amazon and get cute and
  • 00:18:11
    get these little half pound plates or
  • 00:18:14
    one PB dumbbells and start incrementally
  • 00:18:17
    increasing what you can do for 15 reps
  • 00:18:21
    this alone could flare you up if you're
  • 00:18:23
    overly sensitive in the spine so take it
  • 00:18:25
    super
  • 00:18:26
    slow so twice a week back extension hold
  • 00:18:30
    simply start with one set of 30 seconds
  • 00:18:33
    if you survive that the next time you go
  • 00:18:35
    through and do two sets of 30 seconds
  • 00:18:37
    after a couple weeks go for a minute
  • 00:18:39
    this is just the direction I have an
  • 00:18:42
    exact protocol on the lowback
  • 00:18:44
    ability.com website but truly you could
  • 00:18:46
    figure it out yourself if you want to go
  • 00:18:47
    slow enough and play the long game for
  • 00:18:50
    trap three Rays this focus on the mid to
  • 00:18:52
    upper back start as light as you
  • 00:18:55
    need don't worry about the weight work
  • 00:18:58
    through two sets of 15 see how do you
  • 00:19:01
    feel tomorrow are you sore is it a good
  • 00:19:05
    soreness is it
  • 00:19:07
    ambiguous listen to the feedback your
  • 00:19:09
    body's giving you and act appropriately
  • 00:19:11
    this is a 3 to 6 month plan minimum
  • 00:19:14
    ideally you don't have to go through
  • 00:19:16
    flareups along the way
  • 00:19:19
    realistically you might but that's okay
  • 00:19:21
    you're learning your body is going to
  • 00:19:23
    work with you and give you feedback
  • 00:19:25
    don't mask it don't blame it so that's
  • 00:19:28
    sensitivity
  • 00:19:31
    two your low
  • 00:19:34
    back is
  • 00:19:37
    hidden in
  • 00:19:43
    imbalance so what do I mean by that
  • 00:19:45
    we're going to look how does a low back
  • 00:19:48
    injury become a full body
  • 00:19:54
    problem my experience which apparently
  • 00:19:58
    is not too either so I had a disc
  • 00:20:00
    herniation on my L4 L5 L5 S1 then over
  • 00:20:04
    time I had a hip hike because of the
  • 00:20:06
    pain that was on one side of my spine
  • 00:20:08
    most herniations go to one side or the
  • 00:20:10
    other I had an aversion to flexing on
  • 00:20:14
    the opposite side I had a herniation
  • 00:20:16
    here I did not want to stretch it out so
  • 00:20:18
    the way I would sit in a
  • 00:20:20
    chair would be lopsided all the time I
  • 00:20:24
    would not sit normal straight I would
  • 00:20:26
    try to avoid and protect that the way I
  • 00:20:28
    would stand would be a little bit
  • 00:20:30
    leaning on one side all the time on one
  • 00:20:33
    leg and over the span of two years my
  • 00:20:36
    hips became one to two inches higher
  • 00:20:39
    like this now everything else I did
  • 00:20:42
    imagine I'm still lifting I would go to
  • 00:20:45
    try to squat what would happen to my
  • 00:20:47
    hips some weird ass dance to the left
  • 00:20:51
    and now over time that just led to more
  • 00:20:52
    and more force in my hip which led to an
  • 00:20:55
    hip impingement every time I'll go down
  • 00:20:57
    to squat sharp stab every time I would
  • 00:21:00
    get deep It's Like a Knife going in my
  • 00:21:02
    joint three months later during lockdown
  • 00:21:05
    of covid I got a sports hny on the same
  • 00:21:07
    side I've looked this up so many people
  • 00:21:11
    in Threads in my telegram chat that we
  • 00:21:14
    had thousands of people so many people
  • 00:21:16
    have gone down this lineage of
  • 00:21:18
    discarnation hip imbalance direct hip
  • 00:21:21
    joint issues sport Heria someone's going
  • 00:21:24
    to comment and so that's exactly my
  • 00:21:26
    story on this video it's not that rare
  • 00:21:29
    so the imbalance that happens from your
  • 00:21:31
    spine can go everywhere up to the upper
  • 00:21:34
    back down to the hips so that's how you
  • 00:21:37
    can have it hidden over years you can do
  • 00:21:40
    the back extension that's going to help
  • 00:21:41
    you a ton but imagine I only worked on
  • 00:21:43
    the strength of my muscles in the spine
  • 00:21:46
    and I didn't fix the effects of the
  • 00:21:48
    injury every time I squat some weird
  • 00:21:51
    force my back is going to feel different
  • 00:21:53
    left to right so let's look at what can
  • 00:21:56
    we do for the imbalance on my
  • 00:22:00
    hip first I'm going to give you the Bare
  • 00:22:04
    Basics on Mobility stupid easy cannot
  • 00:22:07
    fail if you want a more thorough video
  • 00:22:10
    on Mobility I've already done
  • 00:22:12
    one hit Mobility for low back pan I'll
  • 00:22:14
    put it on the screen but this is uh
  • 00:22:18
    going to be a flow that you cannot fail
  • 00:22:20
    at and we're going to talk more about
  • 00:22:22
    hip stuff later on but we're going to do
  • 00:22:25
    first a split squat hold
  • 00:22:29
    you're going to pick a height below the
  • 00:22:31
    knee somewhere about mid Shin put one
  • 00:22:34
    foot forward stretch the back leg out as
  • 00:22:36
    much as you can and just sit at the
  • 00:22:38
    bottom and hold right
  • 00:22:40
    here and for people that are trainers I
  • 00:22:43
    already know what you're going to say I
  • 00:22:44
    know what you're thinking I am stealing
  • 00:22:47
    from these over TOA I am copying joined
  • 00:22:49
    our staff as a coach and now works with
  • 00:22:51
    me running the atg equipment but you may
  • 00:22:55
    not know that we know each
  • 00:22:57
    other and welcome to the kot podcast
  • 00:22:59
    Brendon how's it going it's good in true
  • 00:23:02
    atg fashion we just got done with and we
  • 00:23:05
    have a long history I wrote the back
  • 00:23:07
    ability program for the atg app but
  • 00:23:10
    Brendan runs our low back ability
  • 00:23:12
    protocol on the app so that's now like
  • 00:23:14
    how do you start getting into the lower
  • 00:23:16
    back the first version of it this is a
  • 00:23:19
    communitive Community effort to work at
  • 00:23:22
    the imbalance of our field so it's all
  • 00:23:26
    good if you're like wait no I know that
  • 00:23:27
    one you're stealing yes absolutely I'm
  • 00:23:29
    stealing it it's fine so look holding a
  • 00:23:31
    split
  • 00:23:32
    squat for 1 minute at the bottom leg is
  • 00:23:36
    as straight as I can keep it I'm
  • 00:23:38
    squeezing the back glute squeezing the
  • 00:23:40
    back quad my front heel is staying on
  • 00:23:43
    the ground I'm not trying to worry about
  • 00:23:45
    bending my knee to the max letting the
  • 00:23:46
    heel come up I'm focused on the hip
  • 00:23:50
    mobility so we're going to do one minute
  • 00:23:52
    on each
  • 00:23:53
    side this low back problem hidden an
  • 00:23:57
    imbalance can sit in the hips so the
  • 00:24:00
    first one if you have anterior pelvic
  • 00:24:03
    tilt this is a whole controversial video
  • 00:24:06
    the entire thing is going to be debated
  • 00:24:09
    people say that pelvic tilt which is the
  • 00:24:11
    direction of the top of your pelvis
  • 00:24:13
    where does it point if that's a relevant
  • 00:24:16
    factor for back pain when I had serious
  • 00:24:18
    back Loop issues my back was [ __ ] my
  • 00:24:21
    hips were stuck interiorly I felt
  • 00:24:23
    pulling standing and walking all the
  • 00:24:26
    time the tighter my hips SC in the front
  • 00:24:29
    the more would tip and pull my pelvis
  • 00:24:32
    forward and then my low back would take
  • 00:24:33
    strain this is argued that it doesn't
  • 00:24:36
    matter it's not causitive it doesn't
  • 00:24:38
    cause back pain I don't see a benefit of
  • 00:24:41
    being so tight in muscles that it warps
  • 00:24:43
    your skeleton and pulse so this is our
  • 00:24:45
    first approach is a split squat hold one
  • 00:24:49
    minute on each side this can progress to
  • 00:24:52
    doing reps I'm trying to give you the
  • 00:24:55
    Bare Basics easy safe place to start if
  • 00:24:58
    you're very nervous just hold actively
  • 00:25:01
    one minute switch 1
  • 00:25:04
    minute now the second one I'm going to
  • 00:25:07
    give
  • 00:25:07
    you for Mobility relevant to the
  • 00:25:14
    back if you've heard of SI joint pain
  • 00:25:16
    this is going to be very relevant for
  • 00:25:18
    you when you're squatting a good test is
  • 00:25:23
    how far down can you squat with your
  • 00:25:26
    heels flat before you get get a Butt
  • 00:25:29
    Wink which is the low back
  • 00:25:31
    rounding so as you're going down at what
  • 00:25:35
    point does your hips do your hips tip
  • 00:25:37
    under you and around I'm not saying this
  • 00:25:40
    is absolutely bad or good but being
  • 00:25:42
    excessively tight on the inside of the
  • 00:25:44
    thighs and the Deep groin to where you
  • 00:25:46
    can't squat without rounding one squats
  • 00:25:49
    are going to become painful the very low
  • 00:25:52
    part of your spine into the hips this SI
  • 00:25:54
    joint is going to take a beating two
  • 00:25:57
    even when you're not squat
  • 00:25:59
    the tightness on the front bottom of the
  • 00:26:01
    pelvis here puts excess stress on the
  • 00:26:04
    exact opposite the top back so every bit
  • 00:26:07
    tighter you are on the inside it is
  • 00:26:09
    literally a shared Force everything is
  • 00:26:11
    connected to Fashion muscles it's going
  • 00:26:15
    to be pulling on the exact opposite and
  • 00:26:17
    that's where I was getting plagued with
  • 00:26:19
    my spine herniations that healed up but
  • 00:26:23
    then my hips and SI joints did not and
  • 00:26:25
    it got worse and worse and worse so the
  • 00:26:28
    stupid simple fail proof way we're going
  • 00:26:30
    to start is
  • 00:26:32
    with a squat
  • 00:26:35
    hold so we just did the split squat for
  • 00:26:38
    the hip flexors mainly now we're going
  • 00:26:41
    to go use a slant of whatever height you
  • 00:26:44
    want and sit at the bottom of a squat
  • 00:26:48
    for a
  • 00:26:49
    minute you could pick how much elevation
  • 00:26:52
    based on how much you
  • 00:26:54
    need the reason we're lifting the heels
  • 00:26:56
    is just because if you can only go this
  • 00:26:58
    this far it's not very productive to
  • 00:27:00
    just do a a floating air squat we want
  • 00:27:03
    to get deeper but you cannot round the
  • 00:27:05
    spine if you're trying to work on the
  • 00:27:07
    groin so we're going to elevate the
  • 00:27:09
    heels make it
  • 00:27:11
    easier you could even hold weight on
  • 00:27:14
    both of these holds stay really tall
  • 00:27:18
    active hold right here spine is vertical
  • 00:27:21
    torso's taken out of the squat and it
  • 00:27:24
    will add up over
  • 00:27:25
    time so one minute here letting the
  • 00:27:28
    inside of the thigh start to stretch out
  • 00:27:30
    using your control of your pelvis that
  • 00:27:32
    you started to work on with the big
  • 00:27:33
    three and the traditional protocols you
  • 00:27:35
    should have a better awareness of your
  • 00:27:37
    hips and spine so here push into your
  • 00:27:42
    hips let your pelvis
  • 00:27:45
    posteriorly rotate I'm sorry anteriorly
  • 00:27:48
    rotate and try to dig into the hips over
  • 00:27:52
    time this should be able to turn into a
  • 00:27:55
    flat heel in the same position without a
  • 00:27:58
    Butt Wink being upright once you've
  • 00:28:01
    restored this after back injury you have
  • 00:28:04
    so much Safety and Security just through
  • 00:28:08
    evidence that you could get back to
  • 00:28:09
    something like
  • 00:28:10
    squatting whether it's a goblet squat
  • 00:28:13
    with weight a front squat a back squat
  • 00:28:16
    it's all just different variations but
  • 00:28:19
    hiding the imbalance of your back injury
  • 00:28:23
    within the hips doesn't have to be
  • 00:28:25
    complicated we don't have to do 30
  • 00:28:26
    different drills let's start with the
  • 00:28:27
    big biggest ones that show the most
  • 00:28:29
    glaring issue so split squat hold do
  • 00:28:32
    this twice a week one minute left one
  • 00:28:35
    minute right squat hold two sets of one
  • 00:28:38
    minute change the heel elevation as
  • 00:28:40
    needed this is the biggest way we can
  • 00:28:43
    start on the inside of the thigh the
  • 00:28:44
    front of the thigh that's pulling on the
  • 00:28:46
    spine
  • 00:28:48
    so
  • 00:28:54
    next of the [ __ ] back
  • 00:28:58
    your low
  • 00:29:00
    back is incredibly
  • 00:29:18
    weak and it's not a mystery of
  • 00:29:21
    why so first question I want to ask
  • 00:29:28
    whether you're in Fitness or not how
  • 00:29:30
    many push-ups can you
  • 00:29:32
    do
  • 00:29:33
    Jordan Jordan how many push-ups can you
  • 00:29:36
    do 25 you can only do 25
  • 00:29:40
    push-ups without tired no without
  • 00:29:42
    getting tired it just meant Max wow I
  • 00:29:44
    expected more okay so Jordan can do 25
  • 00:29:47
    push-ups how many back extensions can
  • 00:29:49
    you
  • 00:29:52
    do he he's guessing he's guessing he
  • 00:29:54
    doesn't know there's no firm answer he's
  • 00:29:56
    going to say a number cuz he feels like
  • 00:29:58
    he has to but the point is I could ask
  • 00:29:59
    you how many push-ups can you do male or
  • 00:30:02
    female doesn't matter who you are you
  • 00:30:04
    know that you could do 20 or I could do
  • 00:30:05
    30 I can't do a push-up you know how
  • 00:30:08
    many push-ups you can do because we test
  • 00:30:09
    it if I ask how many back extension reps
  • 00:30:12
    can you do body weight you do not know
  • 00:30:14
    CU we don't test it so when I say that
  • 00:30:17
    your low back is incredibly weak it's
  • 00:30:19
    because we've gone our whole life having
  • 00:30:21
    no measurement of how strong is your low
  • 00:30:24
    back directly so how are we going to be
  • 00:30:26
    surprised that it's one of the first
  • 00:30:28
    first places to break down in society
  • 00:30:30
    and we all accept it as if it's normal
  • 00:30:33
    that we have back pain but we've never
  • 00:30:35
    gave it
  • 00:30:39
    attention smells like [ __ ] in here
  • 00:30:41
    to me and we just did a deep clean it's
  • 00:30:45
    Monday morning so we do a deep clean of
  • 00:30:47
    the LBA office it's not coming from the
  • 00:30:48
    kitchen it's it's some [ __ ] here
  • 00:30:51
    with the fact that we don't train the
  • 00:30:52
    low back but then we just accept it as a
  • 00:30:55
    societal problem so your incredibly weak
  • 00:30:58
    low back is not a
  • 00:31:01
    mystery the solution isn't
  • 00:31:05
    complicated when you're painf free it
  • 00:31:08
    comes very difficult once you're
  • 00:31:10
    starting from an injured place but that
  • 00:31:11
    doesn't mean the route changes so
  • 00:31:13
    remember what we started with back
  • 00:31:16
    extension ISO
  • 00:31:18
    holds this was just for
  • 00:31:20
    desensitization wake things up without
  • 00:31:23
    the alarm going off of a flare up now
  • 00:31:27
    when I want to ask how how strong is
  • 00:31:28
    your low back we're not guessing I'm
  • 00:31:30
    going to have you get on here and you
  • 00:31:32
    should be able to go through reps till
  • 00:31:34
    your low back fries so I'm going to
  • 00:31:37
    go for as long as roughly I can body
  • 00:31:41
    weight
  • 00:31:42
    reps I'm at
  • 00:31:45
    five and so now once we get to range of
  • 00:31:47
    motion with the spine there's no hiding
  • 00:31:50
    if you have an issue at your vertebrae
  • 00:31:52
    and you are going through full reps
  • 00:31:54
    where you let the spine decompress at
  • 00:31:55
    the bottom and then you recompress with
  • 00:31:58
    strength you're testing segment by
  • 00:32:00
    segment I'm rounding my L1 L2 L2 L3 L3
  • 00:32:05
    L4 all the way to the
  • 00:32:07
    sacrum now you can do it like I used to
  • 00:32:10
    do it the hip extension which means keep
  • 00:32:12
    your back stacked and just Flex the hips
  • 00:32:17
    keeping this back pretty much like in a
  • 00:32:19
    deadlifter squat I'm not saying that's
  • 00:32:21
    bad you may need to start there but the
  • 00:32:23
    eventual goal is utilizing the spine and
  • 00:32:28
    the low back muscles through
  • 00:32:31
    range so I think this is
  • 00:32:33
    18 I'm not
  • 00:32:36
    sure oh you start to get a low back pump
  • 00:32:41
    which if this is the first time you've
  • 00:32:43
    ever had it it's a wakeup call that
  • 00:32:47
    makes you completely hopeful about your
  • 00:32:48
    low back you felt a bicep pump you felt
  • 00:32:52
    a quad
  • 00:32:53
    pump but you didn't even realize you
  • 00:32:56
    could have a low back pump in it's good
  • 00:32:59
    that's called flushing out the tissue
  • 00:33:02
    and bringing a chance of circulation and
  • 00:33:04
    micronutrients to the
  • 00:33:06
    spine I can't stimulate my spinal bones
  • 00:33:11
    directly not immediately but I can
  • 00:33:15
    stimulate the muscles that attach to the
  • 00:33:16
    bones I can get a crazy pump of blood
  • 00:33:20
    flow on the muscles that sit on the
  • 00:33:23
    bones which give it stability and
  • 00:33:26
    support so I'm going say this is
  • 00:33:28
    probably
  • 00:33:29
    37 completely guessing could you put it
  • 00:33:32
    on the screen good editor let's
  • 00:33:35
    see I'm going stop here so I don't
  • 00:33:38
    collapse
  • 00:33:40
    but you should have a number that you
  • 00:33:42
    know you're
  • 00:33:43
    at and then you have a goal you can work
  • 00:33:46
    from a starting point you can work from
  • 00:33:48
    and a goal you can head towards I'm
  • 00:33:50
    going go for 100
  • 00:33:54
    [Music]
  • 00:34:01
    okay at this point is not a
  • 00:34:03
    mystery everything I just did there gave
  • 00:34:06
    me 1 oun more confidence than when I
  • 00:34:09
    would go to deadlift
  • 00:34:10
    RDL that the chances of my low back
  • 00:34:13
    buckling an inch inh herting something
  • 00:34:15
    or reinjuring a tissue it's so much
  • 00:34:17
    lower cuz I know literally at this point
  • 00:34:20
    when I do rdl's the first thing to give
  • 00:34:23
    up are my hamstrings not even my low
  • 00:34:24
    back we could show videos of me taking
  • 00:34:26
    it to failure my low back won't give out
  • 00:34:29
    because I just made it a strength so the
  • 00:34:32
    standard we set for people to work up to
  • 00:34:34
    is 30 body weight reps slow smooth and
  • 00:34:38
    controlled you can start like I said
  • 00:34:41
    with half
  • 00:34:42
    reps with assistance hold the handles go
  • 00:34:46
    down just an
  • 00:34:47
    inch and that's fine you could do hinge
  • 00:34:50
    reps and not let the backgr that's
  • 00:34:52
    totally okay eventually you need to
  • 00:34:56
    embrace control
  • 00:34:58
    deliberate spinal
  • 00:35:00
    flexion and it would be good to try to
  • 00:35:02
    do the opposite on the way up
  • 00:35:04
    extend like a progression from cat Cow
  • 00:35:07
    but now with
  • 00:35:08
    weight not the starting point that's the
  • 00:35:11
    end goal this is again a six-month
  • 00:35:14
    Journey minimum half Reps for three
  • 00:35:17
    months is fine you should ideally get
  • 00:35:19
    the holds to 2 minutes before you even
  • 00:35:21
    start this without any problem so know
  • 00:35:24
    what your low back number is how many
  • 00:35:27
    reps can you
  • 00:35:29
    do then when you see stuff on my
  • 00:35:33
    page of me doing something
  • 00:35:36
    like a Jefferson
  • 00:35:39
    curl where I'm purposely trying to only
  • 00:35:42
    use my
  • 00:35:45
    spine spine
  • 00:35:48
    lifting this doesn't seem as
  • 00:35:51
    crazy because you saw what I built 90%
  • 00:35:54
    of my strength from was that controlled
  • 00:35:56
    back extension
  • 00:35:58
    so I've taken
  • 00:36:00
    this to what I said in the beginning of
  • 00:36:02
    the video to Reckless levels I've done
  • 00:36:04
    my body weight 180 lbs purely on the
  • 00:36:08
    small intraspinal muscles because what
  • 00:36:10
    happens when you go deep your low back
  • 00:36:13
    spinal Erectors the big ones you can see
  • 00:36:15
    are working working working once you get
  • 00:36:18
    to deep flexion they shut off they go
  • 00:36:20
    into silence this is why physical
  • 00:36:22
    therapist says Jefferson girl is
  • 00:36:24
    dangerous I say it's protective because
  • 00:36:27
    what happens
  • 00:36:28
    once the big muscle shut off what lifts
  • 00:36:30
    you back
  • 00:36:32
    up God is it like is it the wind what
  • 00:36:35
    happened if you're down here and the big
  • 00:36:37
    muscle shut off but you obviously can
  • 00:36:39
    get back up something has to be doing it
  • 00:36:42
    it's the intraspinal muscles the multi
  • 00:36:45
    fitus inter spinalis Rotator let's put
  • 00:36:48
    them on screen these small muscles
  • 00:36:50
    create vertebrae by vertebrae spinal
  • 00:36:54
    stability what would prevent a disc from
  • 00:36:56
    shooting out out trying to keep your
  • 00:36:59
    back stiff as a board so there's no
  • 00:37:01
    chance or should you be able to round
  • 00:37:04
    being the wrong position but you have
  • 00:37:07
    the micro security of every little
  • 00:37:10
    muscle around the spine so that's where
  • 00:37:13
    the shift came from trying to protect
  • 00:37:16
    the back to build the back if you live
  • 00:37:19
    in a life where the back is something to
  • 00:37:21
    just be afraid of and preserve and you
  • 00:37:24
    don't directly build it you're just one
  • 00:37:27
    wrong step step away or you're one wrong
  • 00:37:29
    sneeze away or one wrong twist you can't
  • 00:37:32
    be careful enough to avoid a flare up in
  • 00:37:34
    that life so we need to get to 30 reps
  • 00:37:37
    work the big muscles and then eventually
  • 00:37:40
    go to deeper ranges it's all a
  • 00:37:42
    progression Jefferson curl might be two
  • 00:37:44
    years away from now but after you get
  • 00:37:46
    your 30 reps you should go to deeper
  • 00:37:48
    ranges of back flexion to really
  • 00:37:50
    continue to stress the small stuff at a
  • 00:37:54
    progress manageable amount so
  • 00:37:58
    your low back's incredibly
  • 00:38:00
    weak but it won't be
  • 00:38:02
    forever
  • 00:38:05
    lastly your low back is
  • 00:38:16
    tight that's
  • 00:38:18
    [ __ ] that thing's about to snap every
  • 00:38:21
    time you bend bend over a little bit
  • 00:38:23
    twist move wrong your low back is tight
  • 00:38:26
    as [ __ ]
  • 00:38:30
    before I make this video two hours
  • 00:38:32
    long I'm going to make sure this is
  • 00:38:34
    pretty short on Point again one thing I
  • 00:38:37
    want you to get from watching this
  • 00:38:39
    content is the discernment to not blame
  • 00:38:42
    the symptoms but to ask
  • 00:38:46
    why
  • 00:38:49
    so
  • 00:38:50
    tightness is a symptom you can imagine
  • 00:38:53
    this in a whole bunch of ways just in
  • 00:38:55
    the body one natural mechanism that the
  • 00:38:57
    the body does whenever it's stressed or
  • 00:38:59
    feels unprotected it tightens if you get
  • 00:39:02
    in a bad position with your back you
  • 00:39:04
    reach for something you get a muscle
  • 00:39:05
    spasm that is your muscles clenching on
  • 00:39:08
    and squeezing super tight it you entered
  • 00:39:11
    a bad position for your body doesn't
  • 00:39:14
    have the evidence it's like an alarm
  • 00:39:16
    system goes off it all clenches up and
  • 00:39:17
    tight and then you seize up and fall
  • 00:39:19
    like the videos I post about that's your
  • 00:39:21
    body trying to protect you it doesn't
  • 00:39:23
    have the trust that you've done enough
  • 00:39:25
    in your spine that you could just like
  • 00:39:27
    bounce weight and around and do stupid
  • 00:39:29
    stuff twisting and it wouldn't hurt so
  • 00:39:31
    the second you get in that area the
  • 00:39:33
    muscles are going to squeeze and be like
  • 00:39:35
    ah stop and that's a protective
  • 00:39:38
    mechanism it's pretty available it's
  • 00:39:40
    pretty present in a lot of different
  • 00:39:42
    areas of the body tension is something
  • 00:39:44
    we understand if you're chronically
  • 00:39:46
    stressed you get tension here tense
  • 00:39:49
    tight if you're in a position your body
  • 00:39:52
    doesn't feel safe at spasm tense tight
  • 00:39:55
    if I Splash cold water at you you're
  • 00:39:57
    gonna go like this tense tight if you
  • 00:39:59
    think I'm gonna hit you and come in and
  • 00:40:01
    about to punch the camera you're gonna
  • 00:40:04
    be tense tight like it's literally the
  • 00:40:07
    intrinsic reflex of your body to try to
  • 00:40:09
    stiffen and tighten so instead of
  • 00:40:12
    spending every morning only working on
  • 00:40:15
    the symptom of tightness this is the
  • 00:40:17
    type of [ __ ] this is that stuff this is
  • 00:40:21
    why I realize I can't retire yet as low
  • 00:40:24
    back ability so people join the group
  • 00:40:26
    chat genuinely asking this question
  • 00:40:28
    meaning well hey Brandon I've had years
  • 00:40:31
    of
  • 00:40:32
    discnation had years of reinjuries
  • 00:40:34
    actually had a surgery my back is always
  • 00:40:37
    tight is it okay that I'm doing these
  • 00:40:39
    drills every morning hugging my knees
  • 00:40:42
    for the tightness doing this weird
  • 00:40:44
    little airplane Twist of the spine
  • 00:40:47
    because it pops really good and it gets
  • 00:40:49
    the
  • 00:40:50
    tightness maybe popping a leg up
  • 00:40:53
    here and stretch stretch a stretch the
  • 00:40:56
    tightness that just keeps happening
  • 00:40:58
    and I hear them ask this and I'm
  • 00:41:00
    like how many weeks in are you on the
  • 00:41:03
    back extension they like the back
  • 00:41:05
    extension what's that I'm like oh
  • 00:41:07
    [ __ ] oh my God so there's such a
  • 00:41:10
    misunderstanding about what tightness is
  • 00:41:12
    it's not the enemy tightness is a
  • 00:41:15
    byproduct of what your body does not
  • 00:41:19
    have any trust in the neurology your
  • 00:41:22
    nervous system and in the
  • 00:41:24
    tissue because it doesn't trust you it
  • 00:41:27
    is tense all the time so when you try to
  • 00:41:30
    stretch something out your outer hip
  • 00:41:33
    your Puri foris muscle is tight stretch
  • 00:41:35
    stretch stretch what happens it might
  • 00:41:37
    loosen up for an hour and then it just
  • 00:41:40
    goes right back cuz there was nothing
  • 00:41:42
    convincing about taking a sensitive
  • 00:41:44
    tissue yanking on it and then seeing
  • 00:41:48
    what happens tomorrow it's just going to
  • 00:41:50
    go right back cuz it was tight for a
  • 00:41:51
    reason so we need to disarm that
  • 00:41:54
    mechanism and the way I would refer to
  • 00:41:57
    it again drill this in your brain we are
  • 00:41:59
    building evidence if you've had 5 years
  • 00:42:03
    of pain in your low back you can't just
  • 00:42:06
    stretch it out and think that's enough
  • 00:42:08
    evidence you need months to years of
  • 00:42:12
    building your low back teaching it yeah
  • 00:42:14
    you got injured yeah you kept tweaking
  • 00:42:16
    it flaring up I've learned the back is
  • 00:42:19
    just scary and needed to avoid it new
  • 00:42:22
    evidence equal but opposite direction we
  • 00:42:24
    are strong in the low back we can get a
  • 00:42:26
    pump and that's fine
  • 00:42:27
    we can use the muscles and not spasm we
  • 00:42:30
    can get sore and it's a good thing your
  • 00:42:33
    body is listening it's not even mental
  • 00:42:34
    it's your nervous system and the
  • 00:42:36
    connection to the Mind muscle and
  • 00:42:37
    everything in between so tightness you
  • 00:42:41
    don't even have to stretch sometimes to
  • 00:42:43
    get relief of tightness sometimes it's
  • 00:42:46
    helpful but it can't just be something
  • 00:42:50
    sensitive it's like a rubber
  • 00:42:52
    band that has all these tears in it and
  • 00:42:54
    frayed you ever seen a rubber band
  • 00:42:56
    that's really old what happens when you
  • 00:42:58
    stretch it you just see all the tears
  • 00:43:00
    even more and you're stretching a
  • 00:43:01
    sensitive torn out tissue that's what
  • 00:43:04
    happens with muscles that have tears
  • 00:43:06
    that have poor circulation the fatty
  • 00:43:08
    infiltration and the muscles all weird
  • 00:43:10
    like the tissue changes so let's get
  • 00:43:13
    circulation and let's contract it are
  • 00:43:16
    examples of this let's go to relevant
  • 00:43:18
    ones for the back of
  • 00:43:20
    tightness something that can really
  • 00:43:22
    affect sciatica this is not a a new one
  • 00:43:26
    is stretching the outer glute muscles
  • 00:43:28
    and
  • 00:43:29
    pureformance now a traditional approach
  • 00:43:31
    you go to PT stuff I was doing is you'll
  • 00:43:33
    stretch it and see if that releases it
  • 00:43:36
    what else could you do you get a
  • 00:43:37
    lacrosse ball or tennis ball put it
  • 00:43:40
    there then you stretch it get it really
  • 00:43:42
    stretched out the sensitive tissue that
  • 00:43:45
    has no strength no trust never been
  • 00:43:48
    pumped up it's just crying for help and
  • 00:43:51
    it's tight while you stretch it Yank on
  • 00:43:53
    it and put a ball and just dig into it
  • 00:43:56
    and Bully it to like all right release
  • 00:44:00
    and that's the problem with Active
  • 00:44:03
    Release therapy when you still don't
  • 00:44:05
    stimulate appropriately that tissue so I
  • 00:44:08
    would have some sciatica that would lead
  • 00:44:09
    to TV static and numbness down my
  • 00:44:12
    hamstring I would do some of this feel
  • 00:44:14
    like it helped for 20 minutes come back
  • 00:44:17
    tomorrow it actually felt sore but in a
  • 00:44:20
    bad way and even Tighter and then I
  • 00:44:23
    would just go right back and be in this
  • 00:44:24
    Loop so what's the evidence that's going
  • 00:44:26
    to convince it otherwise let's train the
  • 00:44:29
    area directly so outer hip
  • 00:44:33
    example I coin something I'm not sure if
  • 00:44:36
    I'm really the first Jordan let's make
  • 00:44:38
    sure we get the trademark if I am for
  • 00:44:40
    outer hip drop set let's go into the
  • 00:44:43
    short range position of this the
  • 00:44:45
    opposite of the stretch right if we're
  • 00:44:48
    trying to stretch this we're going to
  • 00:44:49
    put the foot inside the knee and yank
  • 00:44:51
    let's do the opposite completely reverse
  • 00:44:54
    it squeeze the muscle in the shortest
  • 00:44:57
    range like a
  • 00:44:58
    bicep lift up internal rotation just
  • 00:45:02
    spend time at this toughest position for
  • 00:45:05
    30
  • 00:45:06
    seconds so you're going to hold it's
  • 00:45:09
    going to start to burn it's going to
  • 00:45:11
    feel like it's cramping you might even
  • 00:45:13
    need to start easier which means lying
  • 00:45:15
    down away from the knee your back may
  • 00:45:18
    not feel comfortable being upright
  • 00:45:20
    that's completely fine the better you
  • 00:45:22
    get at it you're going to be able to
  • 00:45:23
    turn towards the back knee and be more
  • 00:45:26
    upright but my
  • 00:45:28
    foot is off the ground just want you to
  • 00:45:31
    be able to see that internal rotation 30
  • 00:45:34
    seconds then immediately you're going to
  • 00:45:36
    go into internal rotation with this
  • 00:45:39
    abduction just just means you're
  • 00:45:41
    rotating and you lift so now we're
  • 00:45:43
    isolating slightly different muscles in
  • 00:45:45
    the outer glute again 30 seconds easier
  • 00:45:49
    is lying down and the away harder would
  • 00:45:53
    be upright towards it eventually having
  • 00:45:56
    no hands with the foot up would be a
  • 00:45:58
    great standard for this step keeping 90°
  • 00:46:01
    front knee 90° back knee burning like
  • 00:46:04
    hell right now insane pump last step you
  • 00:46:08
    go to the
  • 00:46:10
    elbow and then hold that leg straight
  • 00:46:12
    out so it's only abduction zero rotation
  • 00:46:17
    holding that foot high I'm not on my
  • 00:46:20
    back lifting I'm purely on my side
  • 00:46:23
    trying to rotate the leg actually a
  • 00:46:24
    little bit in thir 30 seconds
  • 00:46:28
    here so by the end of this your glute is
  • 00:46:32
    on
  • 00:46:34
    fire and you could do this test where
  • 00:46:37
    you pump it up and immediately go back
  • 00:46:40
    to the stretch that felt
  • 00:46:43
    iffy same position I have blood flow
  • 00:46:45
    rushing through it's squeezed up it
  • 00:46:47
    feels intense now when I go to
  • 00:46:50
    stretch it's different it's just
  • 00:46:53
    different you can literally feel more
  • 00:46:55
    protected to push on it you don't feel
  • 00:46:57
    like you have to go as hard cranking but
  • 00:47:00
    just holding this it feels like a safer
  • 00:47:03
    stretch and it is you have the
  • 00:47:06
    protection of a pump so in the short
  • 00:47:09
    term it's a better idea to do this
  • 00:47:11
    strength than stretch or you call it
  • 00:47:14
    squeeze then stretch approach train
  • 00:47:17
    something in the shortest range like a
  • 00:47:19
    bicep curl I would do just here super
  • 00:47:21
    pump up and then get on the wall and do
  • 00:47:24
    a big stretch if you only stretch
  • 00:47:26
    stretch only stretch only stretch
  • 00:47:28
    because it's tight you're missing that
  • 00:47:30
    tightness is a symptom ask why so outer
  • 00:47:35
    hip drop set again can do two sets twice
  • 00:47:38
    a week well Brandon what if I can
  • 00:47:40
    already do that there's a lot of women
  • 00:47:42
    that have just different levels of hip
  • 00:47:43
    mobility off day one progression it goes
  • 00:47:48
    further I got 2 lbs three pounds in this
  • 00:47:52
    little ankle
  • 00:47:53
    weight strap it up on the ankle
  • 00:47:57
    get right back into it and restart as a
  • 00:48:00
    beginner killer killer pump 30
  • 00:48:05
    seconds 30
  • 00:48:07
    seconds 30 seconds kick out got a back
  • 00:48:11
    extens on my
  • 00:48:12
    neck okay we got to talk about it look I
  • 00:48:15
    have other shoes but when I wear
  • 00:48:17
    barefoot shoes I mean it Barefoot just
  • 00:48:20
    mind your
  • 00:48:21
    business it's called a mechanical drop
  • 00:48:25
    set where basically
  • 00:48:27
    you do the hardest variation first then
  • 00:48:30
    easier then easier like you do shoulder
  • 00:48:33
    press straight into incline straight
  • 00:48:36
    into flat all with the same weight it's
  • 00:48:38
    essentially this that is the outer hip
  • 00:48:40
    tightness we can work
  • 00:48:42
    on last one I'll say we could just also
  • 00:48:45
    go to back
  • 00:48:46
    extension I understand the feeling of
  • 00:48:49
    relief you get by just hanging out here
  • 00:48:53
    or wanting to do those knee twisters
  • 00:48:57
    wanting to stretch out the spine in this
  • 00:49:01
    crazy twisting contorting way CU it
  • 00:49:04
    feels
  • 00:49:05
    good but it's like you know what also
  • 00:49:07
    feels good when you crack your knuckles
  • 00:49:11
    now what happens you crack your knuckles
  • 00:49:12
    again tomorrow and you crack them twice
  • 00:49:14
    a day and they're still sore you crack
  • 00:49:16
    them three times a day four times a day
  • 00:49:17
    five times a day you go to a Cairo get
  • 00:49:19
    shifted you get adjustments twice a
  • 00:49:22
    week you start to abuse the soft tissue
  • 00:49:26
    and join joints because you're skipping
  • 00:49:28
    the muscular side where you're supposed
  • 00:49:30
    to be strong so this isn't bad but if
  • 00:49:34
    you can't even do one back extension why
  • 00:49:36
    are you twisting contorting the bones
  • 00:49:39
    when there's no protection of the muscle
  • 00:49:41
    so I would urge you as much as you can
  • 00:49:44
    to resist all the Band-Aid relief tools
  • 00:49:47
    all of the like deep stretch deep relax
  • 00:49:50
    it feels good in the short term and it
  • 00:49:52
    does nothing for you long term you're
  • 00:49:54
    just treating symptoms and not getting
  • 00:49:56
    to the root cause so if you are going to
  • 00:49:59
    do any kind of flexion for Relief I
  • 00:50:03
    would take the same squeeze then stretch
  • 00:50:07
    approach I would first
  • 00:50:11
    start some mess in
  • 00:50:14
    here small New York City
  • 00:50:17
    Apartments back extension ISO hold do a
  • 00:50:21
    lighter set don't treat this like your
  • 00:50:22
    normal training session if you've gotten
  • 00:50:24
    to reps that's fine still do a hold if
  • 00:50:27
    you really want to stretch out the back
  • 00:50:28
    do one minute get a little bit of a pump
  • 00:50:31
    wake up the muscles
  • 00:50:33
    first get everything in this short
  • 00:50:35
    squeezed range that we talked about it's
  • 00:50:37
    not stretched one minute okay I got a
  • 00:50:40
    little bit of a back pump things feel a
  • 00:50:43
    little
  • 00:50:44
    protected now we can go to something
  • 00:50:47
    like an elephant
  • 00:50:49
    walk
  • 00:50:50
    which is controlled flexion of the spine
  • 00:50:54
    but now you have some pump in in the
  • 00:50:56
    back where it's not just guessing if the
  • 00:50:58
    discs are going to hold guessing if the
  • 00:51:01
    bones are going to get irritated you
  • 00:51:03
    have a really good feel and sense right
  • 00:51:05
    now and a swelled up effect of the
  • 00:51:08
    muscles so if you go I start with two
  • 00:51:10
    legs simply floating through this
  • 00:51:14
    increased tension of the spine when you
  • 00:51:17
    extend the legs a few things happen one
  • 00:51:19
    the nerves get stretched that run all
  • 00:51:21
    the way down the leg to the to the disc
  • 00:51:23
    grot basically when you straighten the
  • 00:51:26
    legs everything things getting pulled on
  • 00:51:28
    also when you straighten the legs it's
  • 00:51:30
    pulling all the connective tissue and
  • 00:51:32
    fascia right at your sacrum and your
  • 00:51:35
    spine So eventually of course this
  • 00:51:38
    progresses to different levels I would
  • 00:51:41
    start two legs for 30
  • 00:51:43
    reps all the
  • 00:51:45
    way until about 6 in off the ground once
  • 00:51:48
    you get to being able to
  • 00:51:51
    tolerate 30 reps with two
  • 00:51:54
    legs almost touching the ground
  • 00:51:58
    then I would say it's pretty safe to
  • 00:52:00
    start doing one leg cuz the one leg
  • 00:52:03
    Elephant Walk puts more than
  • 00:52:06
    50% force on one side of the spine at a
  • 00:52:09
    time you're literally popping out the
  • 00:52:11
    hip in a certain direction to make that
  • 00:52:14
    happen so one-sided back injuries can
  • 00:52:16
    really get exposed in that I would start
  • 00:52:18
    two
  • 00:52:19
    legs again this is just a master class
  • 00:52:23
    blast of things to work on but the
  • 00:52:26
    princip are what I want you to take home
  • 00:52:28
    from this The Squeeze then stretch is a
  • 00:52:31
    much safer approach than just yanking on
  • 00:52:34
    a chronically tight sensitive tissue ask
  • 00:52:37
    your body why why is my back
  • 00:52:40
    sensitive why do I have imbalances all
  • 00:52:44
    throughout my hips after back injury why
  • 00:52:46
    does my back feel so incredibly weak and
  • 00:52:50
    why is my back tight as [ __ ] when you
  • 00:52:53
    ask these questions the answer is
  • 00:52:55
    usually not the relief tool you're using
  • 00:52:57
    it's not the Band-Aid my back is tight
  • 00:53:00
    because I don't stretch enough you
  • 00:53:02
    stretch three times a day on these
  • 00:53:04
    little dinky Band-Aids that can't be it
  • 00:53:07
    it's got to be a different answer why is
  • 00:53:09
    my back sensitive I take painkillers I'm
  • 00:53:12
    taking Gaba I'm taking these nerve doing
  • 00:53:16
    affecting medicine I'm getting cortical
  • 00:53:18
    steroid injections I'm doing everything
  • 00:53:20
    I can to dull the pain why is my back
  • 00:53:23
    sensitive cuz those things are not it
  • 00:53:26
    you're just literally blowing out the
  • 00:53:28
    smoke but the fire is still there it's
  • 00:53:29
    never going to work
  • 00:53:31
    so your [ __ ] back is
  • 00:53:35
    temporary it will only last as long as
  • 00:53:38
    you try to use avoidance and Band-Aids
  • 00:53:41
    as a tool to fix it now it's Circle back
  • 00:53:45
    I came in
  • 00:53:46
    hot with some
  • 00:53:48
    shoutouts and some name drops in the
  • 00:53:52
    beginning and I don't want to say
  • 00:53:54
    there's again I'm just being extra
  • 00:53:56
    thorough there's value in that stuff I
  • 00:53:59
    am a formerly
  • 00:54:01
    injured backs sufferer and that's why I
  • 00:54:03
    come in with this sort of energy just
  • 00:54:06
    being clear and Unapologetic that [ __ ]
  • 00:54:07
    did not work for me and I was a physical
  • 00:54:10
    therapist in training working in clinics
  • 00:54:12
    taking people through it studying
  • 00:54:13
    exercise science in school I literally
  • 00:54:15
    knew the whole Theory top to bottom it
  • 00:54:17
    did not work when I got hurt so unless
  • 00:54:21
    somebody has climbed the mountain I'm
  • 00:54:24
    trying to climb I'm not going with them
  • 00:54:26
    on that Journey even if they're a
  • 00:54:28
    mountaineering expert and they went to
  • 00:54:29
    school like it's there's value there I'm
  • 00:54:31
    not saying that these people are not
  • 00:54:33
    experts but I think widely the industry
  • 00:54:37
    is missing the next steps so we've
  • 00:54:40
    learned how to get people out of acute
  • 00:54:42
    immediate back pain but we haven't
  • 00:54:45
    prevented The Chronic cases back pain
  • 00:54:48
    cases are going up in society it's the
  • 00:54:50
    number one cause of
  • 00:54:52
    disability it's almost just a a thing of
  • 00:54:55
    age we call it and I think the biggest
  • 00:54:57
    culprit is the idea of avoidance being a
  • 00:55:01
    solution you can never avoid a problem
  • 00:55:04
    and expect it to just be mysteriously
  • 00:55:06
    better over time you are it's like I
  • 00:55:09
    remember being dead dead
  • 00:55:12
    broke and I would never want to open my
  • 00:55:15
    Chase app like just naturally I would
  • 00:55:17
    want to avoid checking how bad my
  • 00:55:19
    problem is and it would never made it
  • 00:55:21
    better ever and you are in back debt
  • 00:55:26
    and so the idea of avoidance if you
  • 00:55:29
    never round your back you could never
  • 00:55:30
    hurt it I got to be careful every single
  • 00:55:33
    moment of my
  • 00:55:35
    life you might prevent the debt from
  • 00:55:38
    getting worse but you're never going to
  • 00:55:39
    fix it and odds are life is just too
  • 00:55:42
    dangerous anyways you're going to get in
  • 00:55:43
    these flare ups oh great
  • 00:55:48
    Heavens so avoidance will never bring
  • 00:55:50
    you back it can only prevent it from
  • 00:55:53
    getting
  • 00:55:54
    worse and this game is so tricky of a
  • 00:55:58
    sensitive area that's become your whole
  • 00:56:00
    life focus of trying to fix this and it
  • 00:56:02
    has so much fear and pain associated to
  • 00:56:04
    it just go slow make a two-year plan for
  • 00:56:08
    you to fix your back and expect a little
  • 00:56:10
    flare up but in the long game it doesn't
  • 00:56:12
    matter you're trying to build evidence
  • 00:56:14
    it's
  • 00:56:15
    investing 5 seconds on the back
  • 00:56:17
    extension hold is an investment rest
  • 00:56:20
    aside for today you did a good job
  • 00:56:23
    that's it and a month from now maybe
  • 00:56:24
    it's 15 seconds this is about sticking
  • 00:56:27
    to laws of philosophy that you
  • 00:56:29
    understand I can reverse engineer any
  • 00:56:33
    problem that is slowly gotten worse over
  • 00:56:35
    time and I could do the opposite and try
  • 00:56:37
    to slowly make it better over time so
  • 00:56:41
    build the evidence in your body play the
  • 00:56:43
    long game hopefully this convinces you
  • 00:56:45
    to give up the Band-Aids as much as you
  • 00:56:47
    can you got to do what you got to do
  • 00:56:50
    take a Tylenol if something gets crazy
  • 00:56:52
    I'm not trying to be you know dogmatic
  • 00:56:55
    about just suffering and pain but make a
  • 00:56:58
    plan that makes sense for you and then
  • 00:57:01
    whether it's a year two years you have a
  • 00:57:04
    different kind of confidence that isn't
  • 00:57:05
    just in uh you know fix your back in six
  • 00:57:09
    weeks guaranteed or money back [ __ ]
  • 00:57:12
    program you see online that I've Just
  • 00:57:13
    Seen thousands of because I did them um
  • 00:57:17
    so if you need help we do have a
  • 00:57:19
    Shameless plugin the lowback ability.com
  • 00:57:22
    site it is a road map of all this stuff
  • 00:57:24
    I just showed it also has a killer
  • 00:57:26
    Community we got thousands of people in
  • 00:57:28
    the group chats all at different stages
  • 00:57:30
    of the rehab and it's community-led I'm
  • 00:57:33
    not even the most active in there
  • 00:57:34
    sometimes there's so many leaders of
  • 00:57:36
    people who have overcome way worse back
  • 00:57:39
    injuries than me that may be able to
  • 00:57:41
    help you if you're coming off of a
  • 00:57:43
    specific thing too so that's pay what
  • 00:57:45
    you want you can sign up for any amount
  • 00:57:47
    that you want it's a monthly
  • 00:57:48
    subscription but honestly you can figure
  • 00:57:51
    it out yourself as well if you just want
  • 00:57:52
    to pull gems from here take the
  • 00:57:54
    philosophy of training the back directly
  • 00:57:57
    very slowly very
  • 00:58:01
    methodically yeah just play the long
  • 00:58:03
    game do not buy into the quick fixes
  • 00:58:05
    don't buy into the fear you got your
  • 00:58:07
    back for your whole life so you got your
  • 00:58:09
    whole life to fix it appreciate yall all
  • 00:58:12
    the best peace
Tags
  • low back pain
  • core stability
  • muscle strength
  • rehabilitation
  • sensitivity
  • tightness
  • exercises
  • back extensions
  • imbalances
  • long-term solutions