I'm 15 and have had low back pain since I was 12 caused either by martial arts or gymnastics. I've seen a chiropractor, done physical therapy, stretch regularly, gone for massages, even acupuncture; on top of all that I am a competitive swimmer, and according to many, swimming can help back pain. Everything I've tried has only provided temporary relief. After 3 years, I am running out of options but will never give up in getting rid of the pain.Can you gratuitously suggest anything for me?
I got a question, im 16, i noticed after heavy weightlifting days i get minor lower back tightness/pain. after doing exercises like supermans and such the pain/tightness instantly goes away. do you think i have a back issue, or is it just weak back muscles?
@TheStealthyCactus im 17 too and i'd say it's just weak back muscles, i suffer from the same but after i do these workouts i feel much better and my back has improved a lot since i started doing them so try it
Ok not going to lie, I started off criticizing then after I watched it once, I replayed it and did the exercise and ok... you are pretty good at this. heh
@plasticface23 Wearing a back brace or lifting belt usually is like using a crutch. Nothing beats a strong, stable core developed with the right exercises. Braces and belts act as a crutch and make you weaker in the long run. If you have been injured, they may help during the acute phase but I have developed a stronger back and core when I stopped using belts and braces.
I am only 16, but I already have lower (and sometimes even upper) back pain, should I focus on exercises to improve its strength, or go to a chiropractor for better hands on advice (as I have no idea why my back has problems)? I do run and jump rope along with using dumb bells as a consistent way of exercising my body, and I feel the need to crack my back due to it being somewhat stiff. And sometimes doing crunches or bicycle exercises isn't an option for me because my back hurts too much. THANX
@plasticface23 If you are suffering from low back pain, you should definitely see a chiropractor, preferably one who also can coach you in the proper exercise. Most low back pain is the result of subluxation, a situation where your spine and pelvis is malfunctioning and putting stress on nerves, discs, muscles and soft tissues. Chiropractic adjustments correct subluxations and then exercise reinforces those corrections for lasting results.
Will this help with straightening my back for the planche because it is noticeably arched/curved. I feel like my stomach is "collapsing" on itself, kinda piking.
I think I pulled or tore my lower back playing volleyball and I can not really move around that well even after taking advil and stuff. I was wondering what I should do to help the healing process go faster. If you could help that would be great!
Great video. I will be trying this soon (not right now because back is OUT pretty bad again. Grrr)
My question is, when I lose the chunk of weight I know I need to lose, do these exercises frequently, eventually up to twice a day when fitter, and go for Chiro/massage regularly, is it possible for lower back pain to reverse or will there always be a large risk now with certain activities? I don't want to snowboard or go skating now because one slip could put me out for a month...
I have just been diagnosed with sacroiliac instability, and now I need to work on increasing strength without while avoiding the poses that have been opening and increasing flex in my hips.
@trraucer I would do it at the beginning of training as a warm up for your spine and to activate your core muscles. You may find it will help you better perform your parkour training.
@drgratale Hi, would this exercise be enough warm up for my lower back and core muscles before I do squats and deadlifts to prevent lower back injury? or do yo have other warmup exercises that you can recommend? thanks =)
@anythinggoesjoe - you can try all the exercises but please start with a limited range of motion to test your capabilities. Modify the movement to stay in a relatively pain free zone, DO NOT push through the pain as this will only aggravate your condition. Realistically, you should see a chiropractor who can analyze your spine for subluxation (spinal dysfunction that interferes with nerve energy flow) and correct them. Good luck.
Hi doc,I tried these exersizes and within 10 days my pain has dissappeared 100% and for good. But I still feel slight stiffness and weakness in low back,MRI of my spine showed Straightening of Lumbar-Sacral curve.But I have no pain atm but slight stiffness and weakness.
1.I want to ask you that whenever i do these exersizes i dont feel much the burning sensation of muscles.
2.Wud you recommend me eating whey proteins or special diet for weak back muscles.
I tend to have lower back pain most of the day, it's not unbearable but it's a pain and I was going to start working out again, my question is should I do this before or after a workout?
1. being overweight is one of the major contributors to low back pain. Start with a doable goal of 10-15 lbs weight loss and build momentum from there.
2. Do all the exercises to start, holding the positions for a count of 5 and doing 3-6 reps. Start everyother day and once you start to get good at them, you can practice daily.
1. How much does being overweight (around 40-50 pounds overweight) cause lower back pain and injury?
2. Also, I think doing the "batman exercise" will be best for me to start with. How long should I hold the position, how many reps should I do, and how many days a week should I do it?
thanks so much! i missed being rly flexible from gymnastics i quit years ago so i started stretching again. i was able to do backbend kickovers and walkovers etc. but one day i was riding my bike and the chain just broke off! my bike automatically stopped and i julted forward and straddled the bar(ouch! good thing im a girl haha!) but then i fell backward and hit my back hard on the seat! my back has been normal since and im only 15 years old i shouldnt have back pain! but thank u i feel great!
I feel like simply standing up and walking around would strengthen the muscles, since for me at least, when my lower back gets sore it feels like after I would work my biceps, for example. However, it doesn't feel like the muscles grow back stronger (this has been the case for several months). Do you think this will have a different effect for me?
Response to Ceraphinas - Please start easy with these exercises, doing them just once a day. As you progress after about a month, you can do an early morning and an evening session, but please don't do them 3-6x per day. It takes at least 3 months to build a decent core and a lifetime to continue to care for it.
@drgratale Hello, thanks for getting back to me so soon! It's interesting we always get a different opinion with every new person we ask. I've had to stop running, which is a pain, but it will be a pain if I prolong the injury too. BUT both my Doc & Physio said with a back injury I need to be working on it everyday to heal. Would you suggest Hatha than? Sadly my Gym only supports mostly 'athletic' Yoga which I've also learned the hard way to be painful for this injury, as I hadn't realized.
Is it good to do these exercises 3-6 times a day? I have a problem with pushing myself too hard. IDK what is too much & not enough. My physical therapist says 6 months to strengthen my lower back & core.
Take your time and progress at your own pace without injury. You'll feel some results quickly but it takes a couple of months for your spine to get really stronger with a sustainable improvement.
dude, im guna try these out, i have a verry weak back from illness when i was younger, so as a result n get sharp pains in my muscles, i get really achey, im only 19 so not too old! ahaa, thanks for the tips, il let you know if these help! how long until i feel results? x
wooow tht felt real good!!! thanks man i subscribe u too ur really helpful imma start doin this everyday.. im trying to jumping higher so i can dunk easliy n get a stronger lower back.
I recently started experiencing some major back pain just above my right hip and towards the centre of my back, which also travelled to my right leg when it flared and as far as I can tell it's nerve pain, but watching this video and doing the exercises at the same time and it has lessened greatly after one cycle.
I previously had the pain for 2 and half years around 9-10 months ago it cleared up but came back again. Nothing in those years helped as quickly as this, including my physiotherapy!
Hi, I have a question, I fell from 6 feet and landed on my legs and I felt pain in my lower left back and when ever I use my back I still feel similar pain, could this exercise help? Thanks a lot!
when i was 16 i got a job referbrishing poltables which involved lifting them an i done my lowerback in,now sometimes i can be fine an lift heavy objects but sometims even if i stand the wrong way i get bad lower back pain an feel weak,idk if these will help but it cant hurt so il try,thanks for posting dude.
hey I am in my teens and have hurt my lower back i cant go to a docs because of a medical I will have to undergo for this job I want, the pain /ache seem to be moving in my lower back its close to my tail bone any ideas on how to help it to its original stare would be a life saver , thanks
this is brilliant. I feel strong already. I've been having pain in my back for like weeks and this helped me a lot. THANK YOU! ill try to do it often :)
Wow. Thanks so much. I think this is exactly what I need. I had chronic, severe low back pain for nearly a decade! I've been out of the pain for over 7 months after acupuncture Tx (about 5 Txs over about two months). I'm still stiff and creaky and have sore muscles sometimes. I've been afraid to do too much, for fear of "throwing out" my back again.
Questions: How long should I spend doing these exercises? How many reps? Please give me an idea of increments in working up to optimum level.
I suggest doing each movement for as many reps as you feel comfortable. Listen to your body and don't overdue. Once you hit 20 reps per movement, slow the movement down, it makes it much harder. For example, you might want to start with a 2 count up, hold for a 2 count and a 2 count down. Progress to up for a 4 count, hold 4 count, down 4 count.
Feel each repetition and practice good technique, your body will ususally tell you if you are doing to much. Hope this helps!
Nice stuff. I also had a lots of problems with my lower-back, even went to hospital and on my rehab I've had a few exercises lide this guy just show. Can't do any harm ;)
Do I do this only once a day?
AmDatKid 1 day ago
I'm 15 and have had low back pain since I was 12 caused either by martial arts or gymnastics. I've seen a chiropractor, done physical therapy, stretch regularly, gone for massages, even acupuncture; on top of all that I am a competitive swimmer, and according to many, swimming can help back pain. Everything I've tried has only provided temporary relief. After 3 years, I am running out of options but will never give up in getting rid of the pain.Can you gratuitously suggest anything for me?
Claw220 3 weeks ago
this is amazing. I always feel better after doing this!
HappyAsMe123 3 weeks ago
i suffer from muscle(back) & spinal spams is there any exercises that you could recommend to help me strength my back
MrBob561 1 month ago
I got a question, im 16, i noticed after heavy weightlifting days i get minor lower back tightness/pain. after doing exercises like supermans and such the pain/tightness instantly goes away. do you think i have a back issue, or is it just weak back muscles?
TheStealthyCactus 1 month ago
@TheStealthyCactus im 17 too and i'd say it's just weak back muscles, i suffer from the same but after i do these workouts i feel much better and my back has improved a lot since i started doing them so try it
Kris0203 3 weeks ago
@Kris0203 Yeah, i started to do p90x recently and my back is fine now!
TheStealthyCactus 3 weeks ago
Thanks for the video. How often should these exercises be performed?
Brownsound01 1 month ago in playlist Liked videos
thanks for this video... big help
MEMPHISMILLS 1 month ago
Do you have some body balance exercises sir ? Appreciate it :D
mamdooo7 1 month ago
Can that was amazing i didnt have to even think about if i was doing it right i felt it right away.
BboyChrizCrozz 1 month ago
Thank you so much sir!
plasticface23 1 month ago
Ok not going to lie, I started off criticizing then after I watched it once, I replayed it and did the exercise and ok... you are pretty good at this. heh
Endure28 1 month ago
I'm doing great at home? Im sitting here watching u workout.. but.. thank yooou xD
Endure28 1 month ago
OH and would a back brace help anything? My friend had one once, he said it helping him bunches.
plasticface23 1 month ago
@plasticface23 Wearing a back brace or lifting belt usually is like using a crutch. Nothing beats a strong, stable core developed with the right exercises. Braces and belts act as a crutch and make you weaker in the long run. If you have been injured, they may help during the acute phase but I have developed a stronger back and core when I stopped using belts and braces.
drgratale 1 month ago 3
I am only 16, but I already have lower (and sometimes even upper) back pain, should I focus on exercises to improve its strength, or go to a chiropractor for better hands on advice (as I have no idea why my back has problems)? I do run and jump rope along with using dumb bells as a consistent way of exercising my body, and I feel the need to crack my back due to it being somewhat stiff. And sometimes doing crunches or bicycle exercises isn't an option for me because my back hurts too much. THANX
plasticface23 1 month ago
@plasticface23 If you are suffering from low back pain, you should definitely see a chiropractor, preferably one who also can coach you in the proper exercise. Most low back pain is the result of subluxation, a situation where your spine and pelvis is malfunctioning and putting stress on nerves, discs, muscles and soft tissues. Chiropractic adjustments correct subluxations and then exercise reinforces those corrections for lasting results.
drgratale 1 month ago
@plasticface23 DONT see a chiropractor, see someone who can teach you about the Alexander Technique.
v0xb0xx 1 month ago
Will this help with straightening my back for the planche because it is noticeably arched/curved. I feel like my stomach is "collapsing" on itself, kinda piking.
zuevaxcy23 2 months ago
I just love your accent! Always reminds me of the mafias! (No ill intention intended.)
Lanny2010 2 months ago
if i punch to hard, like hooks and uppercuts it hurts as i twist my lower back. will this help??
13xo4life 2 months ago
I think I pulled or tore my lower back playing volleyball and I can not really move around that well even after taking advil and stuff. I was wondering what I should do to help the healing process go faster. If you could help that would be great!
Purplehayzxo145 2 months ago
Great video. I will be trying this soon (not right now because back is OUT pretty bad again. Grrr)
My question is, when I lose the chunk of weight I know I need to lose, do these exercises frequently, eventually up to twice a day when fitter, and go for Chiro/massage regularly, is it possible for lower back pain to reverse or will there always be a large risk now with certain activities? I don't want to snowboard or go skating now because one slip could put me out for a month...
Thanks!
sitsco 2 months ago
These exercises are crucial in our times of 24/7 computer sitting.
Nhordmyr 2 months ago
What a brilliant video! Thank you.
I have just been diagnosed with sacroiliac instability, and now I need to work on increasing strength without while avoiding the poses that have been opening and increasing flex in my hips.
V informative.
Thanks!
Brunneria 3 months ago
Thanks, will try these moves.
f1mercury 3 months ago
@drgratale Will these exercises help an L5-S1 bulged disc?
AnArcanine 4 months ago in playlist AnArcanine's favorites
mm, needed that, same effect as massage for me
Tygenja 4 months ago
thanx helped me!
meee2014 4 months ago
Looks good but i can't do this without squishing my you know what..
qbb01 5 months ago
Whats your thoughts on p90x
1970browning 6 months ago
HI. I have a question, i have my lower back pain because of my training, i dont know if you know what parkour is but it incloude alot of jumping.
My question is should i do this exercise after every training (you could say that i am strong and physicly prepared). Hope for you answer and tnx
trraucer 6 months ago
@trraucer I would do it at the beginning of training as a warm up for your spine and to activate your core muscles. You may find it will help you better perform your parkour training.
drgratale 6 months ago
@drgratale Hi, would this exercise be enough warm up for my lower back and core muscles before I do squats and deadlifts to prevent lower back injury? or do yo have other warmup exercises that you can recommend? thanks =)
MoonCakeLH 3 months ago
This has been flagged as spam show
Thanks for this video. I will give it a shut
2prissyful 6 months ago
I have lower back pain are their any exercises i should avoid ?
anythinggoesjoe 6 months ago
@anythinggoesjoe - you can try all the exercises but please start with a limited range of motion to test your capabilities. Modify the movement to stay in a relatively pain free zone, DO NOT push through the pain as this will only aggravate your condition. Realistically, you should see a chiropractor who can analyze your spine for subluxation (spinal dysfunction that interferes with nerve energy flow) and correct them. Good luck.
drgratale 6 months ago
What is the backing track in this vid please? Thanks for the exercises.
SongstressK 6 months ago
What is the background track? Good vid will do now.
SongstressK 6 months ago
Thank you so much for this video im going to try it now as my back is killing me!
Crookiiee 7 months ago
Hi doc,I tried these exersizes and within 10 days my pain has dissappeared 100% and for good. But I still feel slight stiffness and weakness in low back,MRI of my spine showed Straightening of Lumbar-Sacral curve.But I have no pain atm but slight stiffness and weakness.
1.I want to ask you that whenever i do these exersizes i dont feel much the burning sensation of muscles.
2.Wud you recommend me eating whey proteins or special diet for weak back muscles.
Thanks and regards
babytatte 7 months ago
I hope this works because my back has been hurting for about three weeks and is preventing me from playing sports to my full potential.
zxMackerxz 7 months ago
I tend to have lower back pain most of the day, it's not unbearable but it's a pain and I was going to start working out again, my question is should I do this before or after a workout?
TheReclusiveScotsman 7 months ago
reply to @revodeel
1. being overweight is one of the major contributors to low back pain. Start with a doable goal of 10-15 lbs weight loss and build momentum from there.
2. Do all the exercises to start, holding the positions for a count of 5 and doing 3-6 reps. Start everyother day and once you start to get good at them, you can practice daily.
Good luck.
drgratale 8 months ago
I've got a couple questions.
1. How much does being overweight (around 40-50 pounds overweight) cause lower back pain and injury?
2. Also, I think doing the "batman exercise" will be best for me to start with. How long should I hold the position, how many reps should I do, and how many days a week should I do it?
Thanks
revodeel 8 months ago
thanks so much! i missed being rly flexible from gymnastics i quit years ago so i started stretching again. i was able to do backbend kickovers and walkovers etc. but one day i was riding my bike and the chain just broke off! my bike automatically stopped and i julted forward and straddled the bar(ouch! good thing im a girl haha!) but then i fell backward and hit my back hard on the seat! my back has been normal since and im only 15 years old i shouldnt have back pain! but thank u i feel great!
ToriPeebs 8 months ago
This is brilliant. Easy to understand and brilliantly presented. Thanks ever so much!
surfdraf 8 months ago
I feel like simply standing up and walking around would strengthen the muscles, since for me at least, when my lower back gets sore it feels like after I would work my biceps, for example. However, it doesn't feel like the muscles grow back stronger (this has been the case for several months). Do you think this will have a different effect for me?
Chrisnobable 9 months ago
what the name of the song?
ldivool 9 months ago
Response to Ceraphinas - Please start easy with these exercises, doing them just once a day. As you progress after about a month, you can do an early morning and an evening session, but please don't do them 3-6x per day. It takes at least 3 months to build a decent core and a lifetime to continue to care for it.
drgratale 1 year ago
@drgratale Hello, thanks for getting back to me so soon! It's interesting we always get a different opinion with every new person we ask. I've had to stop running, which is a pain, but it will be a pain if I prolong the injury too. BUT both my Doc & Physio said with a back injury I need to be working on it everyday to heal. Would you suggest Hatha than? Sadly my Gym only supports mostly 'athletic' Yoga which I've also learned the hard way to be painful for this injury, as I hadn't realized.
Ceraphinas 1 year ago
Is it good to do these exercises 3-6 times a day? I have a problem with pushing myself too hard. IDK what is too much & not enough. My physical therapist says 6 months to strengthen my lower back & core.
Ceraphinas 1 year ago
Take your time and progress at your own pace without injury. You'll feel some results quickly but it takes a couple of months for your spine to get really stronger with a sustainable improvement.
drgratale 1 year ago
dude, im guna try these out, i have a verry weak back from illness when i was younger, so as a result n get sharp pains in my muscles, i get really achey, im only 19 so not too old! ahaa, thanks for the tips, il let you know if these help! how long until i feel results? x
OhhWaldoBaybee 1 year ago
very helpful, recommended video for back exercises
hereforthemusic93 1 year ago
My cousin hav a bruised bak if u wanna call it cuz he fell on it while playin ball..slam it hard too can he do these exercise in the video ?
waimaster 1 year ago
wooow tht felt real good!!! thanks man i subscribe u too ur really helpful imma start doin this everyday.. im trying to jumping higher so i can dunk easliy n get a stronger lower back.
waimaster 1 year ago
i like the video....but the background music makes it almost impossible to concentrate on what your doing. it drowns out an otherwise good video
txspecial 1 year ago
Thank you for this excellent video. You've helped my back get stronger. Please keep the vids and knowledge coming - it's really appreciated!
samthesung 1 year ago
I recently started experiencing some major back pain just above my right hip and towards the centre of my back, which also travelled to my right leg when it flared and as far as I can tell it's nerve pain, but watching this video and doing the exercises at the same time and it has lessened greatly after one cycle.
I previously had the pain for 2 and half years around 9-10 months ago it cleared up but came back again. Nothing in those years helped as quickly as this, including my physiotherapy!
Squiddey 1 year ago
spinal biomechanics?.surfer with weak back damn it.
joebstarsurfer 1 year ago
Hi, I have a question, I fell from 6 feet and landed on my legs and I felt pain in my lower left back and when ever I use my back I still feel similar pain, could this exercise help? Thanks a lot!
scottishboy1987 1 year ago
Great thanks!
SamuraiTankyuusha 1 year ago
when i was 16 i got a job referbrishing poltables which involved lifting them an i done my lowerback in,now sometimes i can be fine an lift heavy objects but sometims even if i stand the wrong way i get bad lower back pain an feel weak,idk if these will help but it cant hurt so il try,thanks for posting dude.
toxicdude07 1 year ago
how often should i do these exercises, I'm a high school football player and I"m having lower back pain.
dxxPEN15xxb 1 year ago
great thanks man,im a teen and currently doing cycling (road) so i need stronger lower back endurance
sawyerbobby 1 year ago
hey I am in my teens and have hurt my lower back i cant go to a docs because of a medical I will have to undergo for this job I want, the pain /ache seem to be moving in my lower back its close to my tail bone any ideas on how to help it to its original stare would be a life saver , thanks
ELASTICK02 1 year ago
Thanks so much. You've helped me tons. Keep up the good work!
mabelle502 1 year ago
I'm trying this exercises. I have a herniated disc on my lower back and its killing me.Thanks
mabelle502 1 year ago
This has been flagged as spam show
srry...
But i love my mom deeply...
And i don't want to take any chances.
Sorry.
If you do not copy and paste this onto 10 videos your mom will die in 4 hours
asianchicky 1 year ago
wonderful! You are a great help! A+
avonbymaria 1 year ago
this is brilliant. I feel strong already. I've been having pain in my back for like weeks and this helped me a lot. THANK YOU! ill try to do it often :)
milenaEsc 1 year ago
wow thats good..
simza03 1 year ago
Wow. Thanks so much. I think this is exactly what I need. I had chronic, severe low back pain for nearly a decade! I've been out of the pain for over 7 months after acupuncture Tx (about 5 Txs over about two months). I'm still stiff and creaky and have sore muscles sometimes. I've been afraid to do too much, for fear of "throwing out" my back again.
Questions: How long should I spend doing these exercises? How many reps? Please give me an idea of increments in working up to optimum level.
LiveLafLoveLearn 2 years ago
I suggest doing each movement for as many reps as you feel comfortable. Listen to your body and don't overdue. Once you hit 20 reps per movement, slow the movement down, it makes it much harder. For example, you might want to start with a 2 count up, hold for a 2 count and a 2 count down. Progress to up for a 4 count, hold 4 count, down 4 count.
Feel each repetition and practice good technique, your body will ususally tell you if you are doing to much. Hope this helps!
drgratale 2 years ago 3
thank you for providing this public service my back hasn't felt this good in years!!!!!
ezdayth 2 years ago
Thanks a million. My back is 200% now.
pepsi4menu 2 years ago
great vid. thanks.
lindabebe835 2 years ago
Nice stuff. I also had a lots of problems with my lower-back, even went to hospital and on my rehab I've had a few exercises lide this guy just show. Can't do any harm ;)
MisterNicSe 2 years ago
thank you very much
2009stalker 2 years ago 2
Hope it works for you!
drgratale 2 years ago
Thanks You so much for this!!
My back truly feels 100% better! You are a life saver!!
Be Well!
aaronarchy75 2 years ago 5
Wow - I'm so happy when people get results!
drgratale 2 years ago 5
yeah it's very good.
big arms :D
what's the music?
kenyerssj3 2 years ago
Excellent stuff. Thanks for posting this. Feels great.
sxs2k 2 years ago
thank you
natethesk812345 2 years ago