It all depends on the individual. For me that suffers from anterior pelvic tilt and and prone to excessive back extension, adding the Jefferson curl to my workout has greatly improved my lower back strength and mobility.
I'm quite convinced that APT and hip issues in otherwise healthy, sometimes athletic people are caused by oblique issues, and a loss of the synergy of the 3 ab layers to control the frontal and transverse planes. Because, once you begin to lose mobility in these planes and you then exist primarily in a sagittal plane with lots of compensations with regularly nagging pains, over-used joints with chronically hypertonic muscle groups. TLDR; make sure you can, and do, work through trunk anti-rotation and keeping your ribs down and back, and breathe all throughout your ribs. Thanks for coming to my Ted Talk
@@Beardymanloltotally agree that these sagittal plane excersizes are not functional or take advantage of the torsional nature of the skeleton, muscles and ligament attachments. Undulate, dance, bounce, react to stimulus while managing the forces of forward motion for neuromuscular control.
@@nikhileshnatraj331 Yes indeed, hip flexors is something I'm addressing. But I also have tight spinal erectors (lumbar lordosis?) and that's where adding Jefferson curls has benefitted me.
These are all incredible stability exercises to strengthen the core and keep a neutral spine. However, I've found that not every life situation can I be in a perfectly neutral spine position. If we're not under load (like the Jefferson Curl), shouldn't our spines be able to go into flexion again without pain? If so, how can we train the spine to be able to go into flexion without discomfort? Especially with people who do not have a history of a herniated or bulging disc?
The intervertebral tissues in the spine don’t adapt to load the same way muscles do. So we just cannot progressively overload a movement that shifts an unsafe amount of load directly onto our lumbar spine over and over without accumulating risk of injury. JCs are fine without load, just don’t perform end range spinal flexion under load.
@@staebs1) they literally do adapt 2) the discs aren't the ones moving the weight with a properly loaded JC. The spinal erectors are. Those muscles absolutely can and will adapt to heavier loads over time, and the stronger they get, the less stress is imposed onto the discs. 3) you admit that unloaded Jeffersons is fine ..to what degree? What if I add 5 points to my upper body musculature, wouldn't that literally add load to the movement? What about a 5 pound weight? A 10 pound? See where I'm going with this? Look up Dr. Sam Spinelli. He's a physical therapist and a CSCS who literally Jefferson's 405 lbs and can strict deadlift 600. That along with very impressive clean and snatch numbers. He not only understands the research but has a clinical practice and is a living anecdote of what the body can and will adapt to.
Some of those stretches you say are bad do wonders to stretch my lower back. I particularly like to bend over with mostly straight legs and grab a heavy bar bell to pull myself down even further. Feels glorious.
Ditto, absolutely, 1,000% correct. ALL of what MATTERS, in these dynamics, is to be found, experienced, navigated, learned, improved and progressed IN the gentle, careful and deliberate personal exploration of the NUANCES - the NUANCED exploration of these core dynamics, by each individual. Strength - and even power - should be developed ever-so-carefully and effectively _BY_ the frequent (and slowly BLISSFUL 👍) engagement in "exploring and gently expanding" one's range of motion, flexibility, balance, and proper musculoskeletal + connective tissue/facial engagement. As one FIRST does NO HARM, they can then SLOWLY & CAREFULLY (and BLISSFULLY, is critical here) add resistance... and HELL yes: including the joy and natural effectiveness of adding _weight_ to those deep lumbar bends.
probably what he is saying that if you have low back pain Jefferson could make the things worse. For a healthy body/spine the Jefferson curl must be nice. It makes your spine more mobile, stronger and one of the most important is not as much prone to injury. If you have disc bulge, disc hernia, hypermobile joints then I don't think Jefferson curl could be a good choice. There is no universal treatment, practice. Everything is person dependent.
Could we possibly get more ankle rehab videos. I have had stiff ankle with slight pain occasionally since I sprained it when I was younger. I can walk and run but in the morning It is stiff
I'm just getting back into shape after having back surgery on L 3,4 and 5. Been watching some of your videos. Good videos and I'm going to try some of these. They make sense to me. Weight lifted most of my life. I see how i have done some of it wrong in the past.
I have herniated disc and its been 6 months. Ur suggestion focusing on core etc did help a lot like a lot ive gone from cant get up in the morning to rushing to bathroom I still have daily pain when sitting for long period of time but at the start of nov ive reach a point where im not getting any more relief Lets just say i feel 90% of pain from first month then go to like 50% after following ur vids But it stops at 50 so in nov i found a guy with the same issue like mine and he suggest some mobility exercises and after i follow that ive go from to 50 to now lets say 35-40 And he did suggest jefferson curl but with regression according to what can u tolerate so thats what im gonna do now
I got a herniated disc a long time ago, now I can deadlift 100kg, I learned the proper form after 10 years of training. Hip extensions, dumbbell squat helps. Footwear with arch support is a must. Plus occasionally I self crack my lower back. Dead hang after training is also vital.
@@aquamon17 I used to crack my back so much not just once but multiple times a day Did u get diagnosed with herniated disc? How long did it takes u to heal? And how was it is it the same like there's always pain everyday in like mine or just when ur doing some stuff
@@aquamon17 about the deadhang I can't decide if it helps or make it worst tbh I tried it few times there are times that it's much worst but there are times that it's has less pain
@@annatexbb9598 I will answer your questions, but just tell me what treatment you got after your disc herniated, where do you have pain, middle or right left? Do you have high arch or flat foot or normal arch?
@@aquamon17 first it was just the lower back It's better now I think I still have daily pain but not like the first months Both 3 doctors just gave me some pain reliever for it saying it'll heal in time. I have less pain now but it still bothers me specially when sitting for too long and used to have some sciatica pain/tingling on my right side of leg and like above the cheek ass Now the sciatica is gone but I feel some pain or irritation still on right side of ass
9 месяцев назад
Can you make a video on triceps tendonopathy? Your videos are extremely helpful. Thanks
I crushed a disc long ago. I have gone to the ab wheel as my go to back pain reliever. If I wake up with a sore back then the wheel would chases it away. Now I just do it every other day.
This is off topic but 6 years ago I injured my right knee and ever since then it feels like it's a little loose. I had two MRIs and doctors don't know what the cause is. The looseness is felt in my medial part of the knee. I have been doing exercises and it's helped but it's not fully better, my brother said to try and get in touch with you because you have helped him with his injuries.
Hey Dr. Horschig! Thanks for the video. Do you think you could make a problem addressing Posterior Pelvic Tilt? You always seem to break the info down so well.
Merry Christmas, excellent and clear explanation. I would like to know where I can buy the posture correcting belt used by a model in one of your past shorts on correct posture. My wife suffers from back pain and is slouched due to poor posture. If you know the model or the link to buy it online, much better. Greetings from Colombia South America... May your successes continue Doctor. Thank you
It is! But maybe not if you are building back after injury. Yoga and other range of motion can be great. He is advocating avoiding moving your spine under load, especially if you have back pain or injury. Wish I had been doing these years ago before moving my spine too much framing houses!
I know the thinking of "arching during bench press isnt bad for your back," however not for me. I herniated l5-s1 posterior, and arching during bench has ALWAYS made my back ache, now its much worse post herniation. Ive gotten back up to a 370lb bench, but right now benching is the only activity causing flare ups. Any rememdies??
I have a question where are you located? I ask because I have had hip issues all of my life. I want to know how to find therapists or doctors in my area that can help me get to the bottom of this issue.
I have had mid back pain for 10 years that just gets worse my very top abs that touch the ribs feel like they're going to tear and it is the exact same height as my back pain. I have been in physical therapy for 10 years for problems caused by hypermobility. Any suggestions?
So, for the single leg RDL, I just can't seem to find my balance. Even when lowering the weight, or without weight... I simply can't hold balance and fall to the left or right. Does anyone have tips on this? It's so frustrating...
Thoughts on stepping backwards with suitcase carry? I ask mostly because floor space is limited and is it worthwhile doing rather than turning with weight (don’t want to encourage) or setting it down and then facing other way to walk back?
If you have a coach it will be better to ask him, usually a lot of fitness influencers don't know how training/conditioning works for very specific sports, personally as a javelin thrower/long jumper i would ask to a expert in these 2 sports instead of someone else.
I literally did what i could without weights because i had pain above my right glute for weeks and literally was better 30 seconds into single leg rdls
Idt think your client is doing a proper jefferson curl. Its a curl, not a lift. Great exercise for teaching shoulder extension for skills like press handstand.
I 100% disagree with you. I have done countless PT and done many lumbar stabilization exercise including the once you showed in the video yet kept reinjuring my low back. It wasn't until I started training my spine through motion that I stopped getting reinjured. Its because life requires our spine to move but if you only strengthen the spine in neutral or in isometric positions like in your video, then that's where the spine will be strong. but if life throws a curve ball at you and you have to bend or twist, you wont be able to because your spine will be weak in those positions. I used to like your videos but this kind of videos just infuriates me.
Kneesovertoesguy has lots of videos about this and there are people who benefited from the back extensions and jefferson curls. Only working on the weight or range of motion they can handle without pain, then building it up
One one hand we have well produced research showing the clinical deleterious effects of spinal lumbar flexion under load, on the other hand we have …. A few peoples uncontrolled individual anecdotal reports. Truly a fair and balanced debate. I like how I’ve never seen actual literature or evidence that refutes Dr. McGill’s/SquatU’s advice on back pain, it’s always just “my personal experiences invalidate your research!”. This is the proven best way to treat back pain, you’re not disagreeing, you’re just wrong. Your method has no basis for being “the best method to treat back pain” so you don’t really have a leg to stand on here.
I am by no means an expert but I’ve experienced a lot of benefits using split squats with dumbbells. I’m slowly working my way back into front squats. I’ve done some trap bar deadlifts as well without pain. I think that is because I have a flexion intolerance and the load is not out in front of me. I could be wrong though.
Sir, I am so happy to see an Indian flag in your studio. But, I just wanted to correct you the flag is hanging up side down (Orange side to be on the top) please correct it on my request.
Sir, I am proud that you are training Mirabai from my country, India.. But I can't ignore that you have the 🇮🇳 flag of India upside-down. Please correct it..
I wouldn't thrust a guy talking about training yet looks like he never spent one day in the gym in his life. Good exercises for the back is Jefferson Curl and Zercher deadlift. Makes your back strong and solid, it will never break. Does this squat university guy look like he has a strong back? He clearly doesn't even train, looks like he weighs 120lbs.
Let us know when you do your groundbreaking research on spinal flexion, we are all looking forward to it. Right now these studies are our best insight into how to best deal with back pain.
@@staebs there’s actually lots of research that can’t correlate back pain to spinal flexion. I would implore you listen to Greg Lehman and Adam Meakins who are experts in the field and truly know the research if you truly want to know what the research says
Who told flexion is bad Flexion is supposed to hip oriented not back No one here is telling you to live like a minecraft creeper Or not do back flexions at all Flexion+Loads will increase the risk of injury...... No one said flexion based movements are bad flexion has to happen at hips not back Any Doctor would literally tell you the same thing Orthopedic Neuro Physio Biomechanics guy Every Elite Powerlifter who set World records......
although I like your content, these kinds of thumbnails and captions are so so unprofessional, ever heard of nocebo? why say "worst", instead could have talked about alternatives etc.... bit of a dissapointment tbh
A heavy squat/deadlift puts load and softens the collagen of the annulus of your discs, so I recommend you don't lift weights guys.... jumping is also a no go...
@@staebs you do realize you are asking me to provide you with reasearch that loading your spine loads your spine... there is plenty of reasearch on the subject... the discs are actually under less total load while the spine are bent compared to when it's in neutral position. and here you go a link www.ncbi.nlm.nih.gov/pmc/articles/PMC3943591/
@@MinimalEncourager this guy gets it... yes just because putting load on your discs whether it's in bent or neutral position compresses them It's still a good idea to do it... just don't overdo it...
Been doing suitcase carries for my lowback pain ever sense i seen your youtube shorts on em and i gotta say they have been a game changer for my core strength and low back pain issues , thanks for the information you have been providing.
I understand the points made here would apply if disc and/or nerve issues are involved. But if my issues are muscular, putting 100% of the emphasis on staying in form is a mistake IMO. At some point you have to prepare your muscles for being out of form on occasion, at least for short moments. Otherwise the odds of having lower back spasms won't change. I don't believe in heavy weighted Jefferson curls, but bodyweight JCs and with DBs up to 10-15 lbs should not pose any risk to the spine. This gets the lower back muscles accustomed to being contracted in a stretched and semi-stretched position, decreasing the likelihood of spasms when our form isn't perfect.
Its the same muscles just loaded with better spinal mechanics. That's what people are missing. There's too much room for error with the JC. There's very little room for error with stabilization drills and it trains the SANE muscles
As someone who enjoys this channel, I'm quite disappointed by the faulty logic, reasoning, and understanding of these dynamics by him. And it's actually QUITE the important issue - for everyone, in any stage. ALL of what MATTERS, in these dynamics, is to be found, experienced, navigated, learned, improved and progressed IN the gentle, careful and deliberate personal exploration of the NUANCES - the NUANCED exploration of these core dynamics, by each individual. Strength - and even power - should be developed ever-so-carefully and effectively _BY_ the frequent (and slowly BLISSFUL 👍) engagement in "exploring and gently expanding" one's range of motion, flexibility, balance, and proper musculoskeletal + connective tissue/facial engagement. As one FIRST does NO HARM, they can then SLOWLY & CAREFULLY (and BLISSFULLY, that's truly critical here) add resistance. (With ZERO rush to get better fast - in fact, an 'extreme' sort of slowness, of every aspect of this, every movement, every feeling, from the VERY micro to the VERY macro, is ABSOLUTELY the name of the game: fuck clock time, fuck the rest of existence, during each and every one of these beautifully all-important moments.) Strength, flexibility, true enjoyment of one's body, freedom from injury, and the general lack of pain and tightness then NATURALLY _ARISE_ - just like shoulder strength does, naturally and QUITE effectively, if one were to train/develop ONLY rotator cuff strength and flexibility. The truth of this principle is as real as its fundamental sanity and soundness.
From someone who isn’t that worried about injury and more is trying to increase athleticism, the workouts you showed are great, but so are the ones that you said not to do! I love me some Jefferson curls, although I do recognize that I am more flexible than most people so that probably decreases my risk of injury
Been dealing with disc bulge for months and months now Been sticking with training the core it does help but i reach a point where it doesnt anymore Then i add some mobility exercises and it helps, a LOT and now i add back extention to my routine and i glad i did cause i feel better than i used to now ever since i started doung back extensions 2weeks ago
Are you resting/not loading for a bit in case of stress fracture of pars? They can heal but need to be offloaded. I've found a brace or using a "meat grinder" type tool for a short time helps with the psoas spasm - (spasm is necessary to stabilize your hurt spine, but unfortunately also clamps it down so it pinches your sciatic nerves). Deadlifts are not for me and may not be for you either.
Physical therapist had be lay on my back and squeeze a beach ball between my knees for the exact same thing, there was quite a bit of immediate relief and in couple of days the nerve pain was gone. My pain was wheelchair stuff.
Thank you so much for all you do! Any idea how I stop foot pain on the outside of my foot? It’s like the worst pain ever! I read about it and they say it might be some kind of tendon thing. I just don’t know what to do. Sometimes it gets so bad. I can’t even wear shoes.😞 PS I am 45 years old, in good shape. TIA
The one thing that all PT forget is that when we move naturally in our daily life, we don’t move like how we move in the gym. So, not training for natural movement is right or wrong?
i'm giving jefferson curl to my patients, and i'm sure by my results that it remins a good exercise, BUT what i think you should say, is that this type of exercise sould increase injuries or pain on patient with disc or sciatica pain, but could be a good exercise for muscular pain after a lumbago for exemple. our role is to give good exercise to the good pain right ?
Your patients? So you’re a clinician? And you’re not aware of the research this video is referencing I take it. You really should be, Dr. McGill, go read it and then get back to us. This is like fundamental knowledge for us physios. It shows end range spinal flexion is 100% putting load onto spinal tissues that aren’t able to adapt to that load and overtime causing disk injury. Your anecdotal reports from your “patients” are not going to refute the current body of evidence we have on this topic. Heavy weighted Jefferson curls are dangerous for all spines, full stop, not just spines at a higher risk for injury.
People who don’t realize there is a huge huge difference between back pain, and sciatica pain/ herniated disc.. so people saying “well it worked for me, so he’s wrong” are ignorant. Every body is different.. try doing anything with herniated discs and double hip impingements, there is no stretch or exercise to free compressed nerves by bones.
I’ve been doing the Jefferson curls and I’ve done all the other stuff and my lower back is even stronger
It all depends on the individual. For me that suffers from anterior pelvic tilt and and prone to excessive back extension, adding the Jefferson curl to my workout has greatly improved my lower back strength and mobility.
I'm quite convinced that APT and hip issues in otherwise healthy, sometimes athletic people are caused by oblique issues, and a loss of the synergy of the 3 ab layers to control the frontal and transverse planes. Because, once you begin to lose mobility in these planes and you then exist primarily in a sagittal plane with lots of compensations with regularly nagging pains, over-used joints with chronically hypertonic muscle groups.
TLDR; make sure you can, and do, work through trunk anti-rotation and keeping your ribs down and back, and breathe all throughout your ribs. Thanks for coming to my Ted Talk
I appreciate the input.
@@Beardymanloltotally agree that these sagittal plane excersizes are not functional or take advantage of the torsional nature of the skeleton, muscles and ligament attachments. Undulate, dance, bounce, react to stimulus while managing the forces of forward motion for neuromuscular control.
could it be possible addressing hip flexors might be better for ant pelvic tilt?
@@nikhileshnatraj331 Yes indeed, hip flexors is something I'm addressing. But I also have tight spinal erectors (lumbar lordosis?) and that's where adding Jefferson curls has benefitted me.
These are all incredible stability exercises to strengthen the core and keep a neutral spine. However, I've found that not every life situation can I be in a perfectly neutral spine position. If we're not under load (like the Jefferson Curl), shouldn't our spines be able to go into flexion again without pain? If so, how can we train the spine to be able to go into flexion without discomfort? Especially with people who do not have a history of a herniated or bulging disc?
The intervertebral tissues in the spine don’t adapt to load the same way muscles do. So we just cannot progressively overload a movement that shifts an unsafe amount of load directly onto our lumbar spine over and over without accumulating risk of injury.
JCs are fine without load, just don’t perform end range spinal flexion under load.
@@staebs1) they literally do adapt 2) the discs aren't the ones moving the weight with a properly loaded JC. The spinal erectors are. Those muscles absolutely can and will adapt to heavier loads over time, and the stronger they get, the less stress is imposed onto the discs. 3) you admit that unloaded Jeffersons is fine ..to what degree? What if I add 5 points to my upper body musculature, wouldn't that literally add load to the movement? What about a 5 pound weight? A 10 pound? See where I'm going with this? Look up Dr. Sam Spinelli. He's a physical therapist and a CSCS who literally Jefferson's 405 lbs and can strict deadlift 600. That along with very impressive clean and snatch numbers. He not only understands the research but has a clinical practice and is a living anecdote of what the body can and will adapt to.
@@staebsagain you are talking absolute utter shite discs adapt under load fine.
Love seeing this exercise with Brian Carrol!!!
Stir the pot is a killer! All these core stabilization movements have helped a lot.
Some of those stretches you say are bad do wonders to stretch my lower back. I particularly like to bend over with mostly straight legs and grab a heavy bar bell to pull myself down even further. Feels glorious.
Ditto, absolutely, 1,000% correct.
ALL of what MATTERS, in these dynamics, is to be found, experienced, navigated, learned, improved and progressed IN the gentle, careful and deliberate personal exploration of the NUANCES - the NUANCED exploration of these core dynamics, by each individual.
Strength - and even power - should be developed ever-so-carefully and effectively _BY_ the frequent (and slowly BLISSFUL 👍) engagement in "exploring and gently expanding" one's range of motion, flexibility, balance, and proper musculoskeletal + connective tissue/facial engagement.
As one FIRST does NO HARM, they can then SLOWLY & CAREFULLY (and BLISSFULLY, is critical here) add resistance... and HELL yes: including the joy and natural effectiveness of adding _weight_ to those deep lumbar bends.
I do suitcase carries all the time at the gym and in real life. Love this exercise.
Lifting straps or hooks? And how and when to use them? Could you make a video on this subject please?
I feel great doing jefferson carl and since I do it my back is stronger and flexible and mobile..
probably what he is saying that if you have low back pain Jefferson could make the things worse. For a healthy body/spine the Jefferson curl must be nice. It makes your spine more mobile, stronger and one of the most important is not as much prone to injury. If you have disc bulge, disc hernia, hypermobile joints then I don't think Jefferson curl could be a good choice. There is no universal treatment, practice. Everything is person dependent.
LMAO literally 1 hour after lowbackabiliry posted a video with a thumbnail doing Jefferson Curls
Could we possibly get more ankle rehab videos. I have had stiff ankle with slight pain occasionally since I sprained it when I was younger. I can walk and run but in the morning It is stiff
This man is a tonic
Ab crunches DESTROYED my lumbar.... so true.
Clueless
I'm just getting back into shape after having back surgery on L 3,4 and 5. Been watching some of your videos. Good videos and I'm going to try some of these. They make sense to me. Weight lifted most of my life. I see how i have done some of it wrong in the past.
Thank You!
I have herniated disc and its been 6 months.
Ur suggestion focusing on core etc did help a lot like a lot ive gone from cant get up in the morning to rushing to bathroom
I still have daily pain when sitting for long period of time but at the start of nov ive reach a point where im not getting any more relief
Lets just say i feel 90% of pain from first month then go to like 50% after following ur vids
But it stops at 50 so in nov i found a guy with the same issue like mine and he suggest some mobility exercises and after i follow that ive go from to 50 to now lets say 35-40
And he did suggest jefferson curl but with regression according to what can u tolerate so thats what im gonna do now
I got a herniated disc a long time ago, now I can deadlift 100kg, I learned the proper form after 10 years of training. Hip extensions, dumbbell squat helps. Footwear with arch support is a must. Plus occasionally I self crack my lower back. Dead hang after training is also vital.
@@aquamon17 I used to crack my back so much not just once but multiple times a day
Did u get diagnosed with herniated disc? How long did it takes u to heal? And how was it is it the same like there's always pain everyday in like mine or just when ur doing some stuff
@@aquamon17 about the deadhang I can't decide if it helps or make it worst tbh I tried it few times there are times that it's much worst but there are times that it's has less pain
@@annatexbb9598 I will answer your questions, but just tell me what treatment you got after your disc herniated, where do you have pain, middle or right left? Do you have high arch or flat foot or normal arch?
@@aquamon17 first it was just the lower back
It's better now I think I still have daily pain but not like the first months
Both 3 doctors just gave me some pain reliever for it saying it'll heal in time.
I have less pain now but it still bothers me specially when sitting for too long and used to have some sciatica pain/tingling on my right side of leg and like above the cheek ass
Now the sciatica is gone but I feel some pain or irritation still on right side of ass
Can you make a video on triceps tendonopathy? Your videos are extremely helpful. Thanks
I crushed a disc long ago. I have gone to the ab wheel as my go to back pain reliever. If I wake up with a sore back then the wheel would chases it away. Now I just do it every other day.
This is off topic but 6 years ago I injured my right knee and ever since then it feels like it's a little loose. I had two MRIs and doctors don't know what the cause is. The looseness is felt in my medial part of the knee. I have been doing exercises and it's helped but it's not fully better, my brother said to try and get in touch with you because you have helped him with his injuries.
Could you maybe make a video on how to fix uneven lower back musculature
Hey Dr. Horschig! Thanks for the video. Do you think you could make a problem addressing Posterior Pelvic Tilt? You always seem to break the info down so well.
Maybe a video about training with Skoliose in future i would aprecciate
Now, these exercises for back pain. Do they also apply to people already with L4L5 herniated discs? Or are we screwed?
Aaron! This is so awesome. Nice work dude 👍🏻
Got a heavy back pain after single leg rdl( probably not good to do this with some instability.
Merry Christmas, excellent and clear explanation. I would like to know where I can buy the posture correcting belt used by a model in one of your past shorts on correct posture. My wife suffers from back pain and is slouched due to poor posture. If you know the model or the link to buy it online, much better. Greetings from Colombia South America... May your successes continue Doctor. Thank you
It's okay to move your spine
It is! But maybe not if you are building back after injury. Yoga and other range of motion can be great. He is advocating avoiding moving your spine under load, especially if you have back pain or injury. Wish I had been doing these years ago before moving my spine too much framing houses!
You and Kneesovertoesguy just need to box already
Treating just the spine is only seeing the forest for the trees. But yea isolate everything and treat it like one size fits all.
I know the thinking of "arching during bench press isnt bad for your back," however not for me. I herniated l5-s1 posterior, and arching during bench has ALWAYS made my back ache, now its much worse post herniation. Ive gotten back up to a 370lb bench, but right now benching is the only activity causing flare ups. Any rememdies??
great content as always
Awesome it helps relax
I want to see you talk with Kneesovertoesguy! Do a video together!
I have a question where are you located? I ask because I have had hip issues all of my life. I want to know how to find therapists or doctors in my area that can help me get to the bottom of this issue.
I have had mid back pain for 10 years that just gets worse my very top abs that touch the ribs feel like they're going to tear and it is the exact same height as my back pain. I have been in physical therapy for 10 years for problems caused by hypermobility. Any suggestions?
So, for the single leg RDL, I just can't seem to find my balance. Even when lowering the weight, or without weight... I simply can't hold balance and fall to the left or right. Does anyone have tips on this? It's so frustrating...
Great as always, thanks!
Could you record a second version of this video, but now without equipment?
@Squat University please do some content on Tom Haviland!
Thoughts on stepping backwards with suitcase carry? I ask mostly because floor space is limited and is it worthwhile doing rather than turning with weight (don’t want to encourage) or setting it down and then facing other way to walk back?
Is it normal that when I do Pistol squats after a few reps, the leg that I'm holding in front of me starts cramping?
I feel pain on my toes and are far apart creating a v sign is it planter plate injury or tear? How can I fix this? I hope you can see my comment 😢
Whats the ideal weight and distance for suitcase walks?
Usually on his other videos he recommends whatever weight you can carry for about 30-45seconds
Will the suitcase carry still be effective on a treadmill?
Is squat OK for back pain since there's no bend in the spine
When I swing my kettlebell I feel a stinging pain at the bottom of my spine, not at the complete end but almost at the end. What could be the cause ?
Thank you for sharing 🫡 May I ask what weight is the kettlebell?
Love this equiment. Сast-iron headphones :)
How much weight should I use? I’m a newbie
So I can’t do sit ups? 😢
i think i went overdrive with the suitcase carries and my lower left part of my back has tightness/pinching pain when hyperextended 😔
3:32 Taking the groceries home in europe/east asia.
What about athletes in sports that require them to be in spinal flexion at times?
If you have a coach it will be better to ask him, usually a lot of fitness influencers don't know how training/conditioning works for very specific sports, personally as a javelin thrower/long jumper i would ask to a expert in these 2 sports instead of someone else.
All these exercises kill my low back 😢
0:59 first
2:14 second
3:07 third
Im suprised you have never mentioned reverse hyper machine.
I literally did what i could without weights because i had pain above my right glute for weeks and literally was better 30 seconds into single leg rdls
Idt think your client is doing a proper jefferson curl. Its a curl, not a lift. Great exercise for teaching shoulder extension for skills like press handstand.
Hey bro quick question. For the one legged pistol squat progression when do I know when to adjust the height? I am currently doing 20x2 sets
try a harder variation trust me you got it
I want to ask, does drinking black coffee every morning & evening make your muscles not develop properly? even if we go to the gym once a day???
Yes you should also avoid feeling happy. Happiness will reduce muscle development, remain sad and you will become Hulk Hogan.
👍 good job
Im in Bali, third day of uncontrolled bowel movements,
However, i am absolutely enjoying this chanel
Spelling typo?
You heard the man, DO TO DO
Do To Do sir
That is the worst Jefferson curl execution on the Internet.
I 100% disagree with you. I have done countless PT and done many lumbar stabilization exercise including the once you showed in the video yet kept reinjuring my low back. It wasn't until I started training my spine through motion that I stopped getting reinjured. Its because life requires our spine to move but if you only strengthen the spine in neutral or in isometric positions like in your video, then that's where the spine will be strong. but if life throws a curve ball at you and you have to bend or twist, you wont be able to because your spine will be weak in those positions. I used to like your videos but this kind of videos just infuriates me.
Sounds like you had a different issue
I think you're very right! Learned a lot from Lee Weiland and Powerbatics
@@1148bucknastyagreed…..
Kneesovertoesguy has lots of videos about this and there are people who benefited from the back extensions and jefferson curls. Only working on the weight or range of motion they can handle without pain, then building it up
One one hand we have well produced research showing the clinical deleterious effects of spinal lumbar flexion under load, on the other hand we have …. A few peoples uncontrolled individual anecdotal reports.
Truly a fair and balanced debate. I like how I’ve never seen actual literature or evidence that refutes Dr. McGill’s/SquatU’s advice on back pain, it’s always just “my personal experiences invalidate your research!”.
This is the proven best way to treat back pain, you’re not disagreeing, you’re just wrong. Your method has no basis for being “the best method to treat back pain” so you don’t really have a leg to stand on here.
sit ups are terrible they overload the front of the neck
leg raises are a good alternative as well
good video
Would you recommend stopping squats and deadlifts until my lower back pain is gone? Any optimal alternatives to those?
yes
I am by no means an expert but I’ve experienced a lot of benefits using split squats with dumbbells. I’m slowly working my way back into front squats. I’ve done some trap bar deadlifts as well without pain. I think that is because I have a flexion intolerance and the load is not out in front of me. I could be wrong though.
The stupidity of the arguments being used, leave me in awe that he was able to upload the vid to yt🙈🙈🙈
Starting to sound a bit like athleanX these days... I'm out
Sir, I am so happy to see an Indian flag in your studio.
But, I just wanted to correct you the flag is hanging up side down (Orange side to be on the top) please correct it on my request.
AtlasPowerShrugged enters the comments.
A 53 lb U-bell cost $200. I normally against hating but I won’t be sad if the company goes bankrupt.
Sir, I am proud that you are training Mirabai from my country, India.. But I can't ignore that you have the 🇮🇳 flag of India upside-down. Please correct it..
I have anal fissure should I avoid squat and deadlift?
I would just add that while these guys claim no one else knows what they are doing, either do they. They are total Hypocrites
I wouldn't thrust a guy talking about training yet looks like he never spent one day in the gym in his life.
Good exercises for the back is Jefferson Curl and Zercher deadlift. Makes your back strong and solid, it will never break.
Does this squat university guy look like he has a strong back? He clearly doesn't even train, looks like he weighs 120lbs.
Please remove the background music, very annoying and unprofessional
Stop hating lmao
LOL! Are we still fear mongering like this
Let’s flex the pig spine 1000 times to make clinical judgment…. I thought our profession was finally away from being scared of flexion
Let us know when you do your groundbreaking research on spinal flexion, we are all looking forward to it. Right now these studies are our best insight into how to best deal with back pain.
@@staebs there’s actually lots of research that can’t correlate back pain to spinal flexion. I would implore you listen to Greg Lehman and Adam Meakins who are experts in the field and truly know the research if you truly want to know what the research says
Who told flexion is bad
Flexion is supposed to hip oriented not back
No one here is telling you to live like a minecraft creeper
Or not do back flexions at all
Flexion+Loads will increase the risk of injury......
No one said flexion based movements are bad flexion has to happen at hips not back
Any Doctor would literally tell you the same thing
Orthopedic
Neuro
Physio
Biomechanics guy
Every Elite Powerlifter who set World records......
@@staebslol you keep moving like a robot for the rest of your life #glassback
@@Cameron-9572 I didnt have a glass back before i listened to people like you
This exercises are waste time and improving your pain
although I like your content, these kinds of thumbnails and captions are so so unprofessional, ever heard of nocebo? why say "worst", instead could have talked about alternatives etc.... bit of a dissapointment tbh
A heavy squat/deadlift puts load and softens the collagen of the annulus of your discs, so I recommend you don't lift weights guys.... jumping is also a no go...
Can you provide the research on that? Thanks, I’m doubtful.
@@staebs you do realize you are asking me to provide you with reasearch that loading your spine loads your spine... there is plenty of reasearch on the subject... the discs are actually under less total load while the spine are bent compared to when it's in neutral position. and here you go a link www.ncbi.nlm.nih.gov/pmc/articles/PMC3943591/
@@staebshe's being sarcastic
@@MinimalEncourager this guy gets it... yes just because putting load on your discs whether it's in bent or neutral position compresses them It's still a good idea to do it... just don't overdo it...
We need a debate between @SquatUniversity and @atlaspowershrugged / @TheKneesovertoesguy. @joerogan pls make this happen
Been doing suitcase carries for my lowback pain ever sense i seen your youtube shorts on em and i gotta say they have been a game changer for my core strength and low back pain issues , thanks for the information you have been providing.
How much sets do you do?
@@lemmykoopah I do 2 - 3 sets of going back and forth twice up until my grip gives out.
@@RogueHero thank you. How many times per week?
@@lemmykoopah 1-2 times
@@RogueHero ok nice. What other stuff helped you?
I understand the points made here would apply if disc and/or nerve issues are involved. But if my issues are muscular, putting 100% of the emphasis on staying in form is a mistake IMO.
At some point you have to prepare your muscles for being out of form on occasion, at least for short moments. Otherwise the odds of having lower back spasms won't change. I don't believe in heavy weighted Jefferson curls, but bodyweight JCs and with DBs up to 10-15 lbs should not pose any risk to the spine. This gets the lower back muscles accustomed to being contracted in a stretched and semi-stretched position, decreasing the likelihood of spasms when our form isn't perfect.
Its the same muscles just loaded with better spinal mechanics. That's what people are missing. There's too much room for error with the JC. There's very little room for error with stabilization drills and it trains the SANE muscles
Please watch Greg Lehman or Adam Meakins for some research based non McGill biases research it will open your eyes to rehab
As someone who enjoys this channel, I'm quite disappointed by the faulty logic, reasoning, and understanding of these dynamics by him. And it's actually QUITE the important issue - for everyone, in any stage.
ALL of what MATTERS, in these dynamics, is to be found, experienced, navigated, learned, improved and progressed IN the gentle, careful and deliberate personal exploration of the NUANCES - the NUANCED exploration of these core dynamics, by each individual.
Strength - and even power - should be developed ever-so-carefully and effectively _BY_ the frequent (and slowly BLISSFUL 👍) engagement in "exploring and gently expanding" one's range of motion, flexibility, balance, and proper musculoskeletal + connective tissue/facial engagement.
As one FIRST does NO HARM, they can then SLOWLY & CAREFULLY (and BLISSFULLY, that's truly critical here) add resistance. (With ZERO rush to get better fast - in fact, an 'extreme' sort of slowness, of every aspect of this, every movement, every feeling, from the VERY micro to the VERY macro, is ABSOLUTELY the name of the game: fuck clock time, fuck the rest of existence, during each and every one of these beautifully all-important moments.)
Strength, flexibility, true enjoyment of one's body, freedom from injury, and the general lack of pain and tightness then NATURALLY _ARISE_ - just like shoulder strength does, naturally and QUITE effectively, if one were to train/develop ONLY rotator cuff strength and flexibility. The truth of this principle is as real as its fundamental sanity and soundness.
From someone who isn’t that worried about injury and more is trying to increase athleticism, the workouts you showed are great, but so are the ones that you said not to do! I love me some Jefferson curls, although I do recognize that I am more flexible than most people so that probably decreases my risk of injury
Enjoyed this! Thank you 😊
Been dealing with disc bulge for months and months now
Been sticking with training the core it does help but i reach a point where it doesnt anymore
Then i add some mobility exercises and it helps, a LOT
and now i add back extention to my routine and i glad i did cause i feel better than i used to now ever since i started doung back extensions 2weeks ago
I have your book but I was doing deadlifts and hurt my back. The pain is in the lower right side through my sciatic nerve
Are you resting/not loading for a bit in case of stress fracture of pars? They can heal but need to be offloaded.
I've found a brace or using a "meat grinder" type tool for a short time helps with the psoas spasm - (spasm is necessary to stabilize your hurt spine, but unfortunately also clamps it down so it pinches your sciatic nerves).
Deadlifts are not for me and may not be for you either.
Physical therapist had be lay on my back and squeeze a beach ball between my knees for the exact same thing, there was quite a bit of immediate relief and in couple of days the nerve pain was gone. My pain was wheelchair stuff.
Lol we can't even do crunches now? 🐷☠️
There is no such thing as a good or bad exercise only a poorly prescribed exercise. Paraphrasing from Paul Chek.
VERY interesting! Thank you for sharing ❤🙏🏿!
Thank you so much for all you do! Any idea how I stop foot pain on the outside of my foot? It’s like the worst pain ever! I read about it and they say it might be some kind of tendon thing. I just don’t know what to do. Sometimes it gets so bad. I can’t even wear shoes.😞
PS I am 45 years old, in good shape. TIA
The one thing that all PT forget is that when we move naturally in our daily life, we don’t move like how we move in the gym. So, not training for natural movement is right or wrong?
i'm giving jefferson curl to my patients, and i'm sure by my results that it remins a good exercise, BUT what i think you should say, is that this type of exercise sould increase injuries or pain on patient with disc or sciatica pain, but could be a good exercise for muscular pain after a lumbago for exemple. our role is to give good exercise to the good pain right ?
Your patients? So you’re a clinician? And you’re not aware of the research this video is referencing I take it. You really should be, Dr. McGill, go read it and then get back to us. This is like fundamental knowledge for us physios.
It shows end range spinal flexion is 100% putting load onto spinal tissues that aren’t able to adapt to that load and overtime causing disk injury. Your anecdotal reports from your “patients” are not going to refute the current body of evidence we have on this topic.
Heavy weighted Jefferson curls are dangerous for all spines, full stop, not just spines at a higher risk for injury.
Everyone has an opinion, but not everyone has evidence. Check out Low Back Disorders by Stuart McGill. Has hundreds of citations.
People who don’t realize there is a huge huge difference between back pain, and sciatica pain/ herniated disc.. so people saying “well it worked for me, so he’s wrong” are ignorant. Every body is different.. try doing anything with herniated discs and double hip impingements, there is no stretch or exercise to free compressed nerves by bones.
Wtf godzilla ultra instinct or somthing???
Im digging that purple
Then why Kneeovertoes is promoting side bends?
Thank for sharing ❤