Watch This Before Training Your QL (Back Muscle)
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- Опубликовано: 14 окт 2024
- When coming back from a long road of chronic low back pain & injury, the order that you begin rebuilding MATTERS.
What may work for some may not work for you...YET. However, your back is not to blame. There are levels to these low back qualities & exercises you may see online. Building strength & trust in the most sensible order is a must.
This lack of understanding is why it took me 2+ years to rebuild after my L5-S1 herniation. With a workable roadmap, I'm sure I could've done it in half the time & 1/10th of the pain.
I hope this gives you some clarity & excitement for your journey. You are NOT stuck. No matter how slow your starting point, there is a step for you to take.
Check out this back extension video for the most common step one: • Most Important Progres...
Full video on preparing the low back for ROTATION: • How to Train Rotation ...
For more guidance and coaching through these principles, the BBB coaching experience is available with spots open. If you are interested in this full training roadmap + 3 weekly live coaching calls with me...
Email me a bit of your story here: lowbackability@gmail.com
Regardless, I'm rooting for you and your healing.
Herniated disc at 27 and reinjured even worse 2 weeks later. I LOVE U BRO 🔥
The QL extension on the back extension machine and the single leg back extension are the 2 exercises that got me out of back pain. Thanks for the video.
You're a refreshing young man. If you have a 'fix your back' program with videos of excercises and a scale up process, I'd totally support. I'm 45 and starting to fix my lower back, left foot, knees and hips. All of it got wonky as a consequence of a car accident that led to years of favoring one side of the body. I've been lifting for years but always re-injuring as I never addressed the foot which lead to the breakdown in the knee, then hip and then back.
This is a brilliant assessment of low back /QL issue leading to leg length discrepancy AND steps to start addressing it. I do the McGill Big 3 which uses the Bird Dog. Then I discovered that the QL attaches to the rib and pelvis. Once shortened and weak it pulls that side tighter. My QL was trying to do all the work that my glutes once did. I developed stabbing g pain and loss of flexibility. This video is really great to address the rehabbing of the QL to make it healthy again. Everyone focuses on the Psoas but I feel if your are having low back pain you need to strengthen the glutes, identify where you are extra tight (in my case it was the Adductors on my right side), fix the core with McGill Big 3 and then strengthen the QL.
That was me, a sports science major in college, pre pt, and injured all the time. I thought I could figure it out myself but 10 years later I'm just getting the right help
for goodness sakes,.. I pulled the QL I think a couple days ago doing a standing calf press on smith machine. I can feel the pain easing now but it seems muscular pain and no real damage.. good timing for the video.
Dude, i love your content. I had 2 disc herniations back in 2019, too. I worked my ass off in the gym on my own, without any help from pts or docs and i just did what i felt would help my back get better and painfree again. After about 2 years i was back on the pitch and i am back playing for around 1.5 years now. there are just a few days in the month where my back doesn’t feel good (these bad days are mostly after leg days, when my muscles in/around my back and hip are sore, i have almost zero back pain after playing football). Your videos are helping me a lot to further advance in my rehab and i hopefully will get to a point where i don’t have flareups or anything like that at all. Thanks for your content!
Thank you to giving hope to people with a low back injury. Most of the time it isn’t the end, and for people like you and I, we have proven that you can get a lot of relief when strengthening the tissue the supports the spine.
Thank you for this. I also found PT to not be helpful and I fixed my low back (SI issues) by myself through tireless research. I am laid up at the moment after going hard training at the gym for a year. My back hasn't gone out like this for years at this point, but here I am. After some research I've realized that the QL has to be my missing link. My glutes are all solid, I work my hamstrings and adductor/abductors hard, and I even train my piriformis. I do back extensions with 35lb 4x10, single leg hip thrusts, and B stance RDLs. But I've always felt a pelvic instability during things like lunges and oblique weakness on the left side. I'm going to use this sequence you recommend before going for full QL extensions. I'll be checking out your other videos and I'm really interested in your full lower back program, to be sure I didn't miss anything else.
Dude you are such a goat I played soccer as a youth and relate too pretty much everything in this video thank you so much this is a missing puzzle piece for me
this was great. great use of language and really helpful (former soccer/baseball/golf) player dealing with this now as I lift
Love the content Brendan. I've been following u for a few months and my back feels great. You should get yourself a simple light for lighting up your videos. They're cheap, easy to use and make a massive difference. Your content is too good for the lighting you have. Thank you.
Man thank this was a mind opener
Thanks I’ve pulled my QL and can’t believe how long the recovery is taking. Yes I have that imbalance between left and right and I do have disc issues, my lumbar is fused. I like that you understand and your video has been very helpful.
Brendan. Thank you from the bottom of my heart. You’re a real one and this content is filled with gems 💎 💎 💎.
Outstanding video, linking personal/historical narratives to musculoskeletal anatomy, and then strategy in the gym.
Loving the consistency bro. Thank you for guiding me through reintroducing movement (versus bracing) for dealing w pain. Finally feeling like myself again after years of on and off setbacks. All thanks to the content from you and the rest of ATG🙏🏽
Right ql tends to be tighter because our bodies are asymmetrical. The left aic pattern from PRI describes this. You can do all the muscle strengthening and stretching you want but if you don’t address the underlying asymmetry and breathing dysfunction, you won’t make lasting progress. I think PRI methodology combined with ATG principles is the recipe for success.
Sounds circular; ATG IS addressing the underlying asymmetry, with regressions/pain-free ability.
Won’t make lasting progress? Like your progress will actually go away?
@@ericmalitz ATG is only addressing them from a purely muscular approach. I’m not bashing this. I think it will help some people who have purely muscular imbalances. But I think it’s rare to see someone who has perfect posture/breathing mechanics and is strictly suffering from a muscular imbalance. Think beyond just muscles. Muscles respond to the position of joints, not the other way around. ATG doesn’t address the rib cage, breathing mechanics, or pelvis position. People love the idea “if my hip flexors are tight, I must stretch them or strengthen them” when in reality your hip flexors are only tight because of the improper position of your rib cage and pelvis. Stretching or strengthening them isn’t going to change that. Breathing exercises and teaching your body to accept new positions would be more beneficial. It’s hard for me to describe PRI in a RUclips comment, but I implore you to look at Neal Hallinan’s videos. Again I still think strengthening is needed, but you have to address the root cause first. And the root cause is not always just muscles.
I tried PRI and it didn’t work.
I think strengthening muscles and mind body connection is the route
What's PRI?
Interesting!
you have a brilliant way of explaining!
Just discovered you young man.mid 50s artificial hip with lower back stuff.Gonna try some of your stuff hopefully helps my golf swing.
thank you for this video. i tried side-back extensions for ql and each time they caused an injury, so i quit. glad to see regresions. I got the fundamentals you mention down, time to work on standing ql bend!
Got a disc herniation from training my Ql with a milk jug. I didn’t know they attached to each spine segment like you said, thank you for the information and more!
Bro the Anatomy stuff is so Great it's helpful and damn it's super interesting!!!
Thank you for these videos. I have been quite fortunate to have avoided serious back pain and injury, but I do owe some of that to the exercises you demonstrate. I work outdoors in transportation, which involves tons of awkward lifting, lowering, bending, etc.. We actually have a gym/clinic with a PT staff at work, and they are intrigued when they see me doing movements like side QLs on a Roman chair.
Loving your heart brother. Keep it up God is with you .
Great explanation. Appreciate the thoughts on your own journey at the end as well.
Followed your programing BBB- love you ❤ 🇲🇾
Brendan you are a blessing thank you again for the help and tips
I am in peak contortion right now and it’s been over a decade for me 😭 I ran a half marathon then played basketball the next day then the familiar slight tweak. Then that night the slow tightening to spasms. Did the usual PT stuff then played basketball again and BAM. Worse. Then had to fly for over 10 hours lol I am going through it right now (but watching this video to help me get back on track…)
Hi Mate,
Can you please make a video for people like me who don't have access to gym or weights so that we can also follow you at home with body weight exercises. Also please explain in that video how to progress in brace, build and mobilization stages.
Cheers!!
These videos are gold. Pure gold.
Oh man, this was great. I can't wait to get to this point in my journey! The organization and clarity of this video is amazing. And I didn't know you played soccer! That's what I used to play before my injury 2 years ago. I'm trying to get back to that and I hope your videos can help. So my question to you is: Do you think that in your current state you'd be able to play soccer again? Free kicks and all? I assume that if you can lift you can play, but there are also intense actions like getting tackled and shooting the ball that I'm a bit scared of if I ever return. Just wondering your thoughts on all that. Keep up the fantastic work!
Great video. Thanks for posting.
Excellent very well explained ❤
That’s fantastic. I’m planning on losing around 10 pounds then I’ll start the journey of building my back muscles.
Seems the sort of thing to start immediately
Great content, loving the vids
Hello. Really enjoying the content.
I’m currently dealing with a sports hernia. I seen a couple of shorts where you speak briefly about them. Do you have any further information or longer form videos about recovery from this?
Many thanks.
Thanks
I just learned what I am doing wrong. I am able to do all the exercises demonstrated but not as many reps. The following day my foot is more numb than usual. Time to reset.
Figuring out is just part of the process! On your way! Rooting for ya
I have almost the same MRI you have L5S1 bulge , almost 2 months now following your tips and the pain has drastically decreased so thank you for everything from the bottom of my heart
But i have some questions, i can do 10 reps of the ql extension with no pain and even my seated good mornings can touch the bench with my chest , but I can barely do 30 secs of 2 legs hold and 10 secs on 1 leg, wondering what's the missing link
And also one big question
Did the pain go away completely?
Good job
Good stuff
Could you make a video on facet joint sprains?
How can I get in touch to get in-person training?
hey mate, thanks for the video. I had a question regarding back pain. In my case, my pelvis has shifted towards the right and I feel like my left side QL and glutes are stretched/weak and right side is tight.
Also right side back feels a lot tighter and compressed than left side. I have a lot of pain in the left QL and glutes area.
So if I were to follow your protocol, should I strengthen both right and left side QL or just one side? And the glute stretch should be done on just one side or both?
There's no need to apologize for not being science-based, In fact, I actually hate science-based content and prefer things rooted in experience.
i just found you on tiktok i love your content i just started getting better with my disc herniation on august 2nd my doctor said that the disc is starting to retract itself what should now im 2 months out what should i start to do i dont want this to ever happen again so im wiling to do what is needed to prevent it my disc also herniated to the right side
What kind of Roman Chair do you have?
i jumped into the ql raises itself. stll sore 3 days later lmao
Hie bro. My body . I feel more on right side . On right side I can do only 10 to 12 back extensions and on right side I do 20 plus. So I hv to train the right side. Right side is tight . But left side I do nearly 20 . But it feels loose n weak and body shifts to right side during squat
I don't have a roman chair, can i do windmill excerise instead?
How can I incorporate the exercises, regardless of the stage of recovery I'm in? Can I do them at the beginning of my strength training workouts, after, or on separate days?
You prefer the same side leg in front?
what does that machine called ? or do u have any home alternative for back extension ?
hello, I want to know if this is safe to do with sciatica or should I wait the pain the ease out and then do it? thx
after how long of disc herniation we can start these exercises ....like how many days breaks or we have to look for any symptoms ??
Anyone ever strain the ql area, theres like a knot there and feels right, i can still walk and bend over fine, the only outlier is its a little puffy/swollen when i look in the mirror at an angle , is this common for the swelling?
I can do back extension double leg 12 reps × 3sets, QL extension 12 reps × 3sets. I have no pain anywhere. But I can't sit on a chair or ride on a motorcycle for 5 min my back will hurt like hell (lower back). I can do elephant walks, Jefferson curls with a total of 4kg 8 × 3 sets. Still my lower back hurts severally. What am I missing? Please help brother.
Let a pt chair your posture. Also check for hips symmetry
How r u now
Has it changed?
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How often should I train my back after injury?