The Low Back Pain Solution (DO THIS FIRST)
video description
Date: 2022-04-22
Related videos
Comments and reviews: 10
MrPeperoni79
I got a disc herniation from doing the exercises at 6: 05 without weights (hyperextensions. The second disc herniation was from deadlifts with rather low weight. Both where L5/S1 herniations, so there is no -round back- issue with the deadlift, that would rather promote a L4/L5 disc herniation.
While I agree that these exercises - when done correctly - rather avoid than promote disc herniations, the people that already suffer from low back pain are very unlikely to do these exercises correctly because they have a posture problem which in the first place is responsible for their lower back pain, in the most cases posterior pelvic tilt (which Jeff also made a really good video on. So if you have low back pain I would stay away from exercises where the legs are fixed and you extend your back, instead I would prefer the exercise Jeff shows at 4: 50, I never heard from a disc herniation where one did it -the other way around- (back fixed, hip extension. And even if you do it under supervision of a guy like Jeff (and most people do not do it under supervision but in the gym in front of the mirror, trying to recall what they saw in a YT video) who knows everything about it, the physiotherapist cannot prevent you from that very one moment, eleventh rep, fourth set, concentration reduced and then a movement is not perfect and then you have the mess again.
If you still want to do a deadlift, maybe ) a single leg deadlift with two dumbells is the right thing, although this is rather a hamstring/glute exercise and it does not address the erector spinae as a -real- deadlift does. However, this deadlift variant is less prone to disc herniations due to improper posture.
In the end, I do not think that the undisputed benefits of the deadlifts outweigh the risks when it comes to people with lower back pain because it is more likely that these people have an improper posture when executing the deadlift which leads to a risk that is significantly higher than for a person without lower back pain. Sure, it is annoying you cannot do the gold standard, but you can get rid of low back pain without the deadlift.
reply
I got a disc herniation from doing the exercises at 6: 05 without weights (hyperextensions. The second disc herniation was from deadlifts with rather low weight. Both where L5/S1 herniations, so there is no -round back- issue with the deadlift, that would rather promote a L4/L5 disc herniation.
While I agree that these exercises - when done correctly - rather avoid than promote disc herniations, the people that already suffer from low back pain are very unlikely to do these exercises correctly because they have a posture problem which in the first place is responsible for their lower back pain, in the most cases posterior pelvic tilt (which Jeff also made a really good video on. So if you have low back pain I would stay away from exercises where the legs are fixed and you extend your back, instead I would prefer the exercise Jeff shows at 4: 50, I never heard from a disc herniation where one did it -the other way around- (back fixed, hip extension. And even if you do it under supervision of a guy like Jeff (and most people do not do it under supervision but in the gym in front of the mirror, trying to recall what they saw in a YT video) who knows everything about it, the physiotherapist cannot prevent you from that very one moment, eleventh rep, fourth set, concentration reduced and then a movement is not perfect and then you have the mess again.
If you still want to do a deadlift, maybe ) a single leg deadlift with two dumbells is the right thing, although this is rather a hamstring/glute exercise and it does not address the erector spinae as a -real- deadlift does. However, this deadlift variant is less prone to disc herniations due to improper posture.
In the end, I do not think that the undisputed benefits of the deadlifts outweigh the risks when it comes to people with lower back pain because it is more likely that these people have an improper posture when executing the deadlift which leads to a risk that is significantly higher than for a person without lower back pain. Sure, it is annoying you cannot do the gold standard, but you can get rid of low back pain without the deadlift.
reply
athleanx
Reading these comments and stories gives me so much hope. I-ve been in terrible pain for over a year now. Shooting and stabbing pain on my entire left side all the way down to my foot. The mornings are brutal and I-ve seen chiropractors and physical therapists here and there. X-rays revealed nothing. Just got an MRI finally after PT was not yielding results. Not only is my body suffering, but a few years ago I suffered a horrendous mental breakdown, which had many residual affects, and I severely struggle with physical touch. This pain has forced me to confront way more than I-d anticipated, but I-m so ready to have my life back. I used to cycle and mountain bike, but the seat causes too much discomfort to tolerate. I walk everyday and am still active. I miss the old me. but am trying desperately to get to the other side. Thank you all for your rehab stories. I want so badly to be well again.
reply
Reading these comments and stories gives me so much hope. I-ve been in terrible pain for over a year now. Shooting and stabbing pain on my entire left side all the way down to my foot. The mornings are brutal and I-ve seen chiropractors and physical therapists here and there. X-rays revealed nothing. Just got an MRI finally after PT was not yielding results. Not only is my body suffering, but a few years ago I suffered a horrendous mental breakdown, which had many residual affects, and I severely struggle with physical touch. This pain has forced me to confront way more than I-d anticipated, but I-m so ready to have my life back. I used to cycle and mountain bike, but the seat causes too much discomfort to tolerate. I walk everyday and am still active. I miss the old me. but am trying desperately to get to the other side. Thank you all for your rehab stories. I want so badly to be well again.
reply
Oliver
I injured my back at work rescuing a 308 Ib man. I hearniated my L5-S1 disc so bad I was having sciatica in my left leg and urinary incontinence issues. 1 year and 6 months later I was back at work after many excercise similar to the ones you show excluding the deadlifts. Fast forward 3 years after many rescues and zero issues I had to rescue a 490 lb man. Now I'm back to square 1. But now I have sciatica in both legs and feet. The problem is when rescuing large immobile people is that you cannot keep a symmetrical stance when pulling up from the ground with uneven loads, through small gaps and around corners. There is only so much the spine can take even when in good shape. When In perfect alignment the discs can handle phenomenal forces. Put them at any angle outside of nuetral and it's a gamble.
reply
I injured my back at work rescuing a 308 Ib man. I hearniated my L5-S1 disc so bad I was having sciatica in my left leg and urinary incontinence issues. 1 year and 6 months later I was back at work after many excercise similar to the ones you show excluding the deadlifts. Fast forward 3 years after many rescues and zero issues I had to rescue a 490 lb man. Now I'm back to square 1. But now I have sciatica in both legs and feet. The problem is when rescuing large immobile people is that you cannot keep a symmetrical stance when pulling up from the ground with uneven loads, through small gaps and around corners. There is only so much the spine can take even when in good shape. When In perfect alignment the discs can handle phenomenal forces. Put them at any angle outside of nuetral and it's a gamble.
reply
Titan
Hey Jeff, so a few years back I slipped my L5, L4, L3, L2 vertabraes. I was in MMA and was always pretty active, however since the accident happened I've been not as active as normal. I used to not be able to stand or move around for more than 5-10 minutes at a time before my right leg goes numb and I have to sit. through stretches and rest and strengthining it over the years I'm about at 30 min -1 hour depending on what I'm doing and if it's a good day or not. lately it has been hurting much more and still I have been platoued at a 30 min -1 hour walking time since I got there. Will I ever be able to stand for long periods of time again? Or walk or anything. it hinders me in everyday and I just want it to be better. :/ Dustin F.
reply
Hey Jeff, so a few years back I slipped my L5, L4, L3, L2 vertabraes. I was in MMA and was always pretty active, however since the accident happened I've been not as active as normal. I used to not be able to stand or move around for more than 5-10 minutes at a time before my right leg goes numb and I have to sit. through stretches and rest and strengthining it over the years I'm about at 30 min -1 hour depending on what I'm doing and if it's a good day or not. lately it has been hurting much more and still I have been platoued at a 30 min -1 hour walking time since I got there. Will I ever be able to stand for long periods of time again? Or walk or anything. it hinders me in everyday and I just want it to be better. :/ Dustin F.
reply
Tsvetan
I noticed an increase in back pain when I started doing heavier squats and deadlifts. Escpecially after deadlift sessions my lower back would be so inflamed to the point of pain. Then I'd have stiffness in the lower back for several days. On top of that I think a lot of my core exercises are contributing to the lower back pain. I'm drastically lowering the weight of my squats and deadlifts now but it feels like my lower back is still in a bad spot. Is it possible to fix this chronic back pain? I feel afraid that I've damaged it somehow. Now I'd even get back pain and stiffness If im cooking my meal or washing the dishes.
reply
I noticed an increase in back pain when I started doing heavier squats and deadlifts. Escpecially after deadlift sessions my lower back would be so inflamed to the point of pain. Then I'd have stiffness in the lower back for several days. On top of that I think a lot of my core exercises are contributing to the lower back pain. I'm drastically lowering the weight of my squats and deadlifts now but it feels like my lower back is still in a bad spot. Is it possible to fix this chronic back pain? I feel afraid that I've damaged it somehow. Now I'd even get back pain and stiffness If im cooking my meal or washing the dishes.
reply
Sean
Hi Jeff,
You're awesome! I've been performing your recommended exercises with incremental improvement. It's especially nice because I hurt my back while working through the Xero program, and it's nice to have some back exercises to do while I'm healing. One thing I want to point out about the healing process is how quick it's been for me -- I feel improvement every day. I consider myself lucky.
My only question (to you or the general commenters) is do you think I can go back to the Xero program and continue once I warm up with the corrective exercises? I'm disappointed in myself for stopping partway through.
reply
Hi Jeff,
You're awesome! I've been performing your recommended exercises with incremental improvement. It's especially nice because I hurt my back while working through the Xero program, and it's nice to have some back exercises to do while I'm healing. One thing I want to point out about the healing process is how quick it's been for me -- I feel improvement every day. I consider myself lucky.
My only question (to you or the general commenters) is do you think I can go back to the Xero program and continue once I warm up with the corrective exercises? I'm disappointed in myself for stopping partway through.
reply
gnehsse
2: 11 - Bar Hang (toes touching the ground)
3: 23 - Seated Row (cables or weight band)
4: 48 - Reverse Hyperextension (lay chest on bench, keep legs straight, lift feet up. Note that Jeff did a separate video on this exercise (by itself) for fixing low back pain, so this may be the best one to do!
5: 47 - Hyper Row - (lay on your chest on a bench with feet under a piano or countertop or something, raise your back, then at the top of the extension, do a row with dumbbells, one arm at a time)
6: 44 - Pullthrough (cable or weight band)
7: 38 - Deadlift
8: 57 - Barbell Row
reply
2: 11 - Bar Hang (toes touching the ground)
3: 23 - Seated Row (cables or weight band)
4: 48 - Reverse Hyperextension (lay chest on bench, keep legs straight, lift feet up. Note that Jeff did a separate video on this exercise (by itself) for fixing low back pain, so this may be the best one to do!
5: 47 - Hyper Row - (lay on your chest on a bench with feet under a piano or countertop or something, raise your back, then at the top of the extension, do a row with dumbbells, one arm at a time)
6: 44 - Pullthrough (cable or weight band)
7: 38 - Deadlift
8: 57 - Barbell Row
reply
Ardent
My question: if we're basically starting this workout progression from scratch (due to existing, muscular-related back pain and having avoided trying to overwork/hurt it any worse in the past, then how long should I stay on each exercise?
That is, if I start doing the bar hangs for 2-3 times a day, how long until I should feel safe moving on to exercise number two? And then to number three, and so on. A few days? A week? Longer?
Remember. Starting from scratch.
I simply don't want to do too much, too soon and exacerbate the problem.
Thanks!
reply
My question: if we're basically starting this workout progression from scratch (due to existing, muscular-related back pain and having avoided trying to overwork/hurt it any worse in the past, then how long should I stay on each exercise?
That is, if I start doing the bar hangs for 2-3 times a day, how long until I should feel safe moving on to exercise number two? And then to number three, and so on. A few days? A week? Longer?
Remember. Starting from scratch.
I simply don't want to do too much, too soon and exacerbate the problem.
Thanks!
reply
RTB75
I'm watching this in bed with an ice pack on my lower back. This has become nearly a daily routine as it seems to help. I have trained for years and i don't believe i have a weak lower back but recent scans suggest nerve impingment. Jeff, should i be doing these exercises if my back pain is nerve related? I am not in pain constantly it is very unpredictable. One day i'm deadlifting a Volkswagen without an issue (not factual but for context) and the next day i pick up my car keys and my lower back seizes up and i'm in crippling pain. What do i do?
reply
I'm watching this in bed with an ice pack on my lower back. This has become nearly a daily routine as it seems to help. I have trained for years and i don't believe i have a weak lower back but recent scans suggest nerve impingment. Jeff, should i be doing these exercises if my back pain is nerve related? I am not in pain constantly it is very unpredictable. One day i'm deadlifting a Volkswagen without an issue (not factual but for context) and the next day i pick up my car keys and my lower back seizes up and i'm in crippling pain. What do i do?
reply
S7ilgar
Hi Jeff, just to share with you some useful piece of information, I follow another guy on YT (he has a proper qualification in physical training) and he says that when decompressing your back by hanging just like you propose, we must lay our feet in front of us to put the basin in neutral position. If you keep your feet under you like this, you're in a slight anterior pelvic tilt that prevents the lower back from decompressing. I can provide you the link if you want, it's in French but the video speaks by itself. Cheers.
reply
Hi Jeff, just to share with you some useful piece of information, I follow another guy on YT (he has a proper qualification in physical training) and he says that when decompressing your back by hanging just like you propose, we must lay our feet in front of us to put the basin in neutral position. If you keep your feet under you like this, you're in a slight anterior pelvic tilt that prevents the lower back from decompressing. I can provide you the link if you want, it's in French but the video speaks by itself. Cheers.
reply
Add a review, comment
Other channel videos
