Machines | Low Back Pain and Working Out (IMPORTANT!!)
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Strengthen your low back once and for all by training like an athlete http://athleanx.com/x/strong-from-the-inside-out Let’s face it, working out with low back pain or after a lower back injury is almost impossible. With your lumbar spine located so close to your center of gravity, virtually every exercise you do will travel through or have an impact on your low back. This makes training and lifting weights either painful or simply nonproductive, unless you start training your back right. In this video, I show you the most important concept you must adopt if you want to not only overcome your lower back injury but start working out like you did before getting hurt. In order to lift heavy weights again (and it is possible) you need to be sure that you are taking a two step approach to your back rehab and training. First, you must make sure to work long and hard on improving the stamina of your lower back muscles. The most effective way to do this is to concentrate on including variations of the classic hyperextension exercise that I show you. Of course, the name is incorrect, as you don’t need to actually hyperextend but rather extend your back from a flexed position to recreate the normal lumber curvature. From here, you have to work on asymmetrically loading your back while in extension. You can do this by holding a dumbbell in one hand and trying not to let it rotate your body in that direction. Durations of 1-2 minutes should be the goal here as you work to gradually increase the stamina of the muscles in your lower back. Low back pain is common in almost everyone that lifts at some point. How quickly you bounce back from it and how often it recurs are critical. If you have to have surgery because of it, or even metal implantation for stabilization then you cannot afford to overlook the importance of the sequencing that I’m covering for you here. After you build up your low back muscle endurance in a single workout then you need to start increasing the frequency each week that you train your lower back. Aim for up to 4-5 times per week for a very stabile back. Finally, when you have enough stability in your back it’s time to focus on building up your lower back strength to prevent low back pain from returning. It’s critical that you take baby steps as you work back to your previous lifting weights. Convince your back that you are in command of every weight you lift and then (and only then) will your back give you the permission to do so. For a complete workout program that helps you get not only a strong lower back but builds core strength from the ground up and the inside out, be sure to head to http://athleanx.com and get the ATHLEAN-X Training System. Train like an athlete and look like an athlete. For more videos on how to workout with injuries and exercises for low back pain, be sure to subscribe to our youtube channel at http://youtube.com/user/jdcav24
Comments
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I hit a 500lb dead lift like 3 or 4 months ago. i kept deadlifting but didn't go as hard as i used to until i was ready to go up and hit another pr. i started back 2 weeks ago chasing 600 i my goal was to get 455 for 10 adding a rep each week. i stuck to that never had back pain. one day i squated and only did 315 on deadlift with bands and every since i can't deadlift like i used to. when ever i get down and get tight i feel pain but not unbearable and i feel like i have no leg drive even on my squat and that was 420. bench is still up though. i don't know what to do i wanted to add 100lbs to everything by the end or middle of my 17th year but this is a major setback. I'll be 17 in 2 months. im 16 now. videos on my channel
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Hey Jeff, my lower back muscles are constantly tight, not really hurting but just very tight. When I workout or not working out their still tight. Any ways to release some of the tightness?
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i have diffused disc between L3 and L4 also between L4 and L5. what do you suggest. i have stopped training 5 months ago. also my lower lats have started paining from my side ribs. what do u suggest. i hope u reply
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do you got a video about serratus anterior pain caused by neglecting lowerback and glute strengthening?
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that really healped me!it works guys!!
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Absolutely correct jeff, realy like your logic for back stamina building
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Great video, thank you for this!
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Thanks for the advice Jeff, I am currently treating a back injury and alot of pains in the SI Joint. I have disc desiccation of the S1 and L5 disc from an accident at work. Got the injury on September 15, 2015. I've been doing physiotherapy and it has helped alot with reducing the swelling and increasing my mobility. I am going to add these exercises to my daily workouts to help with improving my recovery progress. Thanks again Jeff.
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is it good to do after or before the training ?
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thanks! great vid!
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So about a month ago I squated 275 eight times and I after that I started having lower back pain. To the point were leaning forward hurts, now it's not a extreme amount of pain but enough where you can notice. Is this exercise worth doing for someone in my situation? And do you have anymore helpful lower back workouts?
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I had a Disc-herniation L3-L4. I stopped lifting for a while and had pysical therapy and it got much better. After a while I started lifting againg - and I started everything at zero. I also took very small steps with the weights. At one point the pain was back and I kicked out deadlifts and squats. waited, started at zero.... same thing again. now I'm struggling again with lower back-pain. It has been almost a year. I last a lot of weight (lots of muscles) and I can't geht anywhere because of this. I will try this and maybe this time I get out of this circle.
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Yes please!! More of these!
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I wish you could show us those exercise you demonstrate in more detail. I can't see on what you are set up and whether or not your feet are help under something. Could you just make a short video in which you stand then get into the exercise?
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Thank you
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You the man
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Hey man this vid is very helpful I have a pinched nerve for quite some time and can barely deadlift 185 now from 300. Is there other ways I could use that stretch you were giving at home? Would be really helpful thanks
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TRUST ME EVERYONE JUST ELEVATE YOUR FEET HIGH AS YOU CAN AGAINST A WALL OR HIGH STURDY TABLE while you lay on your back on the floor THEN USE YOUR HEELS TO PRESS INTO THE WALL OR TABLE TO ELEVATE YOUR HIPS AND ASS OFF THE GROUND AS FAR AS YOU CAN GO , i had back pain that would come and go , this takes a few days to totally fix your back, your hamstrings will also get a great workout. im 325 pounds and have a perfect back even though im tall
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THis guy is the best therapist/trainer on YouTube. Fantastic advice and videos !
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Most reliable and credible guy on YouTube...bro science will take you straight to snap city..wish I would've started following before I started lifting