my right side developed to 4x the size of my left side due to broken femur + extended recovery. Super excited to give these exercises a go to catch up my left side!
I can’t wait to fix my weak back muscles because I keep getting hurt, can’t even lift for the last 6 WKS, I want to blast the gym doing great workouts, and improve my health and mood, gym is key for happiness
These are a great example of exercises for the spinal erectors. Weakness in them will lead to injury and poor results in any lifting but they are overlooked because of the bodybuilding ''triangle'' that people focus on. Great video!
@@suhailsalmani933 I fixed my back pain problem now. From all exercises I tried, this exercise really helped. But you will need a safety squat bar. I guess it is possible to emulate a safety squat bar by inserting two bands to a barbell. ruclips.net/video/sIdoCs4OSEc/видео.html
I keep coming back to this video. I do the exercises for a couple weeks and the pain goes away. Then I get lazy, stop doing the exercises and a month later the pain comes back. Still haven't learned my lesson but these exercises really do work! I just need to keep doing them!
I hope that this will help. My SE muscle injury stems from golf. Over the last three years it has gotten worse by the end of each season. This year the pain and discomfort extended well into winter, and I don’t want to get injured during this golf season. I am 61, and although I was benching 225, and Squatting 300 3 years ago. I haven’t been to the gym much over the last few years. Thanks for your help.
Great video thanks! I had a couple long days at the desk whilst not observing good posture. I was screwed up for almost three weeks. Erector Spinae muscles cramped up, major pain, many days on my back in bed, sucks. Im 47 and in good shape. I'll make this part of my regime! THX
@@OcraMedHealth do you have any videos on working on arms and shoulders at home? I'm doing push-ups in all ways possible but nothing gives me the same muscle pain and doing benches and shoulder presses at the gym.
As a tall person and software engineer, I've been living with and managing RSI/TOS for 20 years now. I've made a lot of progress the last few years (after a serious regression in 2019 and inability to work full time for several months, I took my exercise regime much more seriously) but exercises like the bird-dog/superman don't really seem to click for me, or I don't really feel it where I should or I cause some kind of pinching pain or inflammation/tendonitis if I overdo it. Just did this first variation and it feels great, I feel a nice fatigue in the right places without any pain
Hey mate I've been weight training for 16 years and have completely neglected my lower back. I tried the double leg raises while bent over a ball yesterday, and it really targeted my lower back! Really happy with your advice. Just wanted to say thank you and hopefully I'll be able to put on some strength and size to this area. Cheers
I did that last variation and got a HUGE headache for 2 days. Back back was very sore. Seems these guys connect all the way up like a chain one affects the next and so on. I’ll go a bit easier. Thanks these are really good. The last one is a killer!
Thank you so much for this video. I my back is not proportional because my Erector Spinae muscles are under developed. I will correct the problem with this video 🙏.
Hey doc! These exercises are by far the best I have ever tried for my lower back, and very safe, not only that totally involves my glutes too that are “” pancakes””and will shape them but I already feel I have a better posture, 5 ✨✨✨✨✨VIDEO BIG THANKS!! HAVE A GREAT DAY❤️💜❤️💜
Gives me a reason to finally blow that ball up. I have to bend and pick up a lot of heavy stuff working at a home improvement store. 2 years and it's finally catching up to me...
Hey, I’m so glad I found these exercises. I’m recovering from a herniated disc. I’m near the end of my spinal decompression treatment. Is this relatively safe to perform?
Great video. Clear, simple, important information and techniques. Questions: 1. Will strong erector spinae muscles make general lifting easier (e.g lifting boxes) ? 2. How many times per week is it suggested to perform these exercises?
After going down from a scapular winging I realized I had seriously weak spinal erectors. After doing these once it’s almost as if everything is gone. Like the functionality of my shoulders is back. I’ll be sure to recommend anyone with this problem to this video. Thanks a lot.
Hey i have the relatable problem like you tell me do you have full back pain or tightness on one side and your shoulder blade become weak and also having butt pain. Plz tell me so i will also proceed with this exercise
Dr. Joe, regarding the added rotation (6:24 in the vid), could you please explain which side erector muscles are being worked relative to the direction of the twist? For example, if I extend and rotate to the left, does that target the left side erectors or the right side erectors more?
If you have really weak erector spinae muscles on one side of your back, but not the other, should you still do the same number of reps on each side or do more on your weaker side?
Great video and this topic is very important. I see the Bird Dog exercise recommended for this too, how would you position that in the progression? I'm a pretty fit 50+ but my lower back muscles are weak and cause me all sorts of issues. I'm giving your 1st level exercise a go for a week to see how things develop.
@@OcraMedHealth I have been working on solutions for my back and neck pain thanks to my anterior pelvic tilt for months now and was still feeling pain. After only 1 round of these exercises yesterday, I felt I could stand up taller and all of my lifts today felt better! Thank you again 💪🏼
Hi following your exercise,getting real lower back burn on extension,in your opinion how long does it take to strengthen a weak back,and should I b stretching my weak back after exercises,or would u advise not to stretch weak back,would love your opinion,
Strengthening your back is always a work in progress. Strength comes slowly and gradually and requires consistent work. Stretching is also important. Good luck!
Dr Joe - I’m 71 and attempting to be and remain active - had a 3 level laminectomy L2/3-L3/4-L4/5 2 years ago. I’ve been able to ski 70-80 days a year, ride my bike 30-50 miles, but I’ve been developing more lower chronic back pain over the last few months. Very localized to L2/3/4 area with zero butt/leg/groin pain (which was not the case before surgery). I know I need to strengthen the posterior chain - are these exercises safe enough for me( if used gently)? Thank you for all your time and effort to help people achieve their best fitness level!!!
Hi Michael! You definitely want to keep that erector muscles (as well as your entire core) strong given your history. Perhaps send the video/exercises to your doctor and make sure they approve them for your particular case. I don't see why it should be a problem. I've given these exercises to my patients post laminectomy. However, it's always best to check since they know your case much better then I do. Glad to hear that you are exercising regularly and keeping fit! Good luck!
Good exercises. I particularly need the thera ball to take pressure off total knee replacements. Can this be done safely with no weight on knees. Too painful to kneel at all.
Im going to give these a shot see if it helps my back. Any ideas how to strengthen the spine around the c7 disc. Every exercise i do seems to bother my back in this area. Thanx.
Hi sir....I just had surgery for my herniated disc L5S1 2 years ago....I bet my back muscles are very weak my back looks almost flat...can I do theses exercises ? Are they safe for my case ? Please give me your feedback
The exercises shown are safe and I have had patients perform them that had previous back surgeries. However, if you are not sure, perhaps you could show the video to your doctor/therapist and get their opinion. Good luck my friend!
I injuried my erectors when I head the stupid idea of lifting and carryig a 200lbs log. Days later I was passing out in my gym after a bicep curl right at the point I felt triggering when I lifted the log
Work 2 sets on the weaker side for every 1 set on the strong side. You may also want to visit a good sports therapist/chiropractor for some assistance. Good luck David!
The right side of my back especially my lumbar area seems to be lacking the erector spinae muscles while my left side is overdeveloped and has a lot more visible muscle. I believe this muscle imbalance caused my scoliosis. But what caused this imbalance? Should I only do exercises with my right leg to compensate for the lacking muscle on the right side?
I would train 2 sets on the right side for every set on the left. Chances are the scoliosis caused the muscular imbalance. May not be able to fix in completely (depends on the severity) but working the weaker side should help. Good luck my friend!
Hi, I have a disease called Camptocormia, The erector muscles have been infiltrated with fat cells which does not allow me to stand upright. I don't think I will ever be able to do the 2nd exercise as I cannot lift my torso. Any advice?
Perform the exercises that you can do. As the erector muscles get stronger from those exercises, perhaps you will be able to perform the 2nd exercise. Good luck!
I have chronic muscle tightness in my erector spinea. I had a slight disc bulge at 23. I’m 34 now and the pain came back. It’s been a month of these muscle problems. Is this the exercises I should b doing to get the tightness out or do u recommend something else
Hey, i’ve been working out at the gym now for 2/3 years and everything seemed to go right. Then i got backpain and multiple “knots”? in these exact muscles, especially the one closest to the spine. I then realized i needed to strengthen my leg muscles since i hadn’t been doing so till that point. Everytime i would tho, i feel these muscles in my back hurt. I’ve now come to the point where i feel like the right side of my body (muscles and abs) pull me towards one side everytime i walk etc. are these exercises the next best thing to try in my case without causing more pain? I really hope you see this comment, thanks in advance
Strengthening the erector muscle can be very helpful. It's hard to say if these exercises alone will solve all of your problems. From the way you describe the "pull", it sounds like you may be out of balance. I would suggest having it checked out by a chiropractor in your area. They might be able to help. Good luck my friend!
I thought I had si joint issues turns out I had trigger points in my lower left erectus muscles. Have had intense pain when standing and walking for the last 5 days. Feel a lot better today. Will definitely add these in to my work out. Would a reverse hyper be better than these or do these and the reverse hyper?
@OcraMed Health hi Dr Joe. when doing these exercise should i activate my core muscles ? also if i have one side underdeveloped due to scoliosis (right side) should i concentrate on doing exercises on that side more than the other?
Hey Ben! The core will activate when you do these exercises. In regards to the underdeveloped side, I would do 2 sets for every one set you do on the stronger side (until you feel that the muscle equalize). Good luck!
Hello, does this help with muscular imbalance? I’m a pole dancer who had a habit of practicing on only one side and now one side of my back is stronger than the other, please let me know!
I have eustachian tube dysfunction in my right ear and had my right ACL completely snap but since had the surgery to fix it, I also get my right nostril blocked up a lot with my right side of my throat feeling tight too. I think it's due to these muscles being weak and I think sitting on my bike constantly done it, one physo said my right hip was the root problem... Said it was locked up causing all of this, what do you reckon?
Is it a muscle burn like you get from lifting weights? If it is, that is fine. Those low back muscles are probably weak and are being worked...which is a good thing! Keep me posted on your progress!
To be fair, I don’t think I ever work out my lower back so it’s hard to discern between a normal and an abnormal burning feeling in that muscle group. So far, no after-workout lower back pain so it’s very likely normal. I have chronic upper back pain at about 3/4 of the length of the erector spinae. I was told that my upper back is too weak and these muscles are constantly over stretched because of bad posture. I’m hoping these exercices along with others like bird dog and supermans will solve my problem. Thank you for the reply and the great videos!
I have a huge imbalance in my erectors. Left side much thicker. Including the entire side of my left torso, in comparison to the right side. Is there a way to isolate one side more than the other. Doing weighted exercises is preferred.
Could you respond me please? I want to ask you a few questions since you are a chiropractor and a gymnast too . I have scoliosis and I'm trying to fix it somehow without surgery and I started doing calisthenics not long ago..
So essentially reverse Hyperextensions and Hyperextensions? I don't do them but I can start. Could I do this on a normal flat bench as opposed to a ball? I don't have any issues with my back but would like to incorporate them as I don't really workout my back from flexion to extension but rather with isometrics from squats/deadlifts.
You can definitely just use a normal flat bench. However, it may feel uncomfortable if the bench is not well padded. Glad to hear you are going to add those exercises into your training. Let me know how it goes.
![Megan Thee Stallion - Neva Play (feat. RM) [Official Video]](http://i.ytimg.com/vi/TpYTyAaTRts/mqdefault.jpg)
2:45 3:30
3 set of 20
5:25
3 sets of 20
(3 times a week)
-thank you!
my right side developed to 4x the size of my left side due to broken femur + extended recovery. Super excited to give these exercises a go to catch up my left side!
Good luck my friend!
Same but I got my imbalance from deadlifting improperly. It's been a frustrating and long process trying to grow them.
How did you break your femur? Must’ve hurt like a mf
After collapsing a vertabrae with no access to physio this is fantastic you are helping people
Glad I could help my friend!
I can’t wait to fix my weak back muscles because I keep getting hurt, can’t even lift for the last 6 WKS, I want to blast the gym doing great workouts, and improve my health and mood, gym is key for happiness
These are a great example of exercises for the spinal erectors. Weakness in them will lead to injury and poor results in any lifting but they are overlooked because of the bodybuilding ''triangle'' that people focus on. Great video!
Thank you!
I have serious pain along the the Spinals muscle in my mid back, on my left side. I am glad I found this video.
Hope it helps! Keep me posted on your progress.
You got any scoliosis? I do
Same pain happens with me in the Erector spinae region .the pain first started from doing biceps barbell curls
@@ayjie6829 I guess I do but it is not obvious.
@@suhailsalmani933 I fixed my back pain problem now. From all exercises I tried, this exercise really helped. But you will need a safety squat bar. I guess it is possible to emulate a safety squat bar by inserting two bands to a barbell. ruclips.net/video/sIdoCs4OSEc/видео.html
I keep coming back to this video. I do the exercises for a couple weeks and the pain goes away. Then I get lazy, stop doing the exercises and a month later the pain comes back. Still haven't learned my lesson but these exercises really do work! I just need to keep doing them!
Yup! There are certain exercises you should keep performing on a regular basis.
@@OcraMedHealth I've been doing these exercises twice a day since I posted 4 days ago. Pain free again! Gotta keep it going. Thanks again!
I hope that this will help. My SE muscle injury stems from golf. Over the last three years it has gotten worse by the end of each season. This year the pain and discomfort extended well into winter, and I don’t want to get injured during this golf season. I am 61, and although I was benching 225, and Squatting 300 3 years ago. I haven’t been to the gym much over the last few years. Thanks for your help.
Good luck my friend!
Great video thanks! I had a couple long days at the desk whilst not observing good posture. I was screwed up for almost three weeks. Erector Spinae muscles cramped up, major pain, many days on my back in bed, sucks. Im 47 and in good shape. I'll make this part of my regime! THX
Good luck Bryan!
Great exercises. Love your no nonsense approach. Straightforward and effective!
I appreciate that my friend!
@@OcraMedHealth do you have any videos on working on arms and shoulders at home? I'm doing push-ups in all ways possible but nothing gives me the same muscle pain and doing benches and shoulder presses at the gym.
As a tall person and software engineer, I've been living with and managing RSI/TOS for 20 years now. I've made a lot of progress the last few years (after a serious regression in 2019 and inability to work full time for several months, I took my exercise regime much more seriously) but exercises like the bird-dog/superman don't really seem to click for me, or I don't really feel it where I should or I cause some kind of pinching pain or inflammation/tendonitis if I overdo it. Just did this first variation and it feels great, I feel a nice fatigue in the right places without any pain
Best of luck and keep me posted on your progress!
Hey mate
I've been weight training for 16 years and have completely neglected my lower back. I tried the double leg raises while bent over a ball yesterday, and it really targeted my lower back!
Really happy with your advice.
Just wanted to say thank you and hopefully I'll be able to put on some strength and size to this area. Cheers
Glad I could help my friend!
I respect the physique especially for ur age! Lookin good!!!!!!
Thanks!!
For any age
Ain’t that hard when u gotta use human growth hormones
@@AlessandroMTheManfu balls
I did that last variation and got a HUGE headache for 2 days. Back back was very sore. Seems these guys connect all the way up like a chain one affects the next and so on. I’ll go a bit easier. Thanks these are really good. The last one is a killer!
Definitely ease into the exercises. Good luck my friend!
Very helpful thank you. Getting a work out ball today.
Happy to help my friend!
needed this, found this dude again
Happy to help!
I like the way you have maintained your body at this age
Thanks! Appreciate it!
Thank you so much for this video. I my back is not proportional because my Erector Spinae muscles are under developed. I will correct the problem with this video 🙏.
Best of luck!
And really good for spondylolisthesis because the spine is completely safe on the ball...
thank you for this video. i tried this in my routine and I just felt so much relief from the back l pain i was experiencing.
Happy to help!!
Thanks Dr. DeMarco this is what I was looking for.
You are welcome!
Hey doc! These exercises are by far the best I have ever tried for my lower back, and very safe, not only that totally involves my glutes too that are “” pancakes””and will shape them but I already feel I have a better posture, 5 ✨✨✨✨✨VIDEO BIG THANKS!! HAVE A GREAT DAY❤️💜❤️💜
How are things now? i’ve got many knots in these muscles for months now, and no exercise really seems to fix it
@@MrNR96 gotta massage that out
@@MrNR96 Look up Precision Movement on here, it's the only thing that has been able to help me out so far
@@vertigosun3896 Massage won't work, you have to activate them and the minor muscles around them
Gives me a reason to finally blow that ball up. I have to bend and pick up a lot of heavy stuff working at a home improvement store. 2 years and it's finally catching up to me...
Good luck! Let me know how it goes.
Finally the exercises I was looking for 🙏🙏🙏🙏
Awesome! Good luck!
Hey, I’m so glad I found these exercises. I’m recovering from a herniated disc. I’m near the end of my spinal decompression treatment. Is this relatively safe to perform?
These are safe exercises. However, since you are under treatment at the moment, discuss them with you doctor/therapist first. Good luck my friend!
Great video, looking forward to trying these. Thanks doc 🙏
Happy to help!
good video. I liked the twisting exercise, that's a new one for me!
Glad you liked it!
You have huge respects from me !
Thank you my friend!
This is what Ive been missing! Thanks!
Glad to help!
Great video. Clear, simple, important information and techniques. Questions: 1. Will strong erector spinae muscles make general lifting easier (e.g lifting boxes) ? 2. How many times per week is it suggested to perform these exercises?
Yes, strong erectors will make all lifting easier and safer. I would work these exercises every other day. Good luck!
After going down from a scapular winging I realized I had seriously weak spinal erectors. After doing these once it’s almost as if everything is gone. Like the functionality of my shoulders is back. I’ll be sure to recommend anyone with this problem to this video. Thanks a lot.
Hey i have the relatable problem like you tell me do you have full back pain or tightness on one side and your shoulder blade become weak and also having butt pain. Plz tell me so i will also proceed with this exercise
Thanks. Very helpful. God bless you.
You're welcome!
While searching about eretor spinae, came across your channel and subbed.
Thank you for the content, best wishes. 👍
Dr. Joe, regarding the added rotation (6:24 in the vid), could you please explain which side erector muscles are being worked relative to the direction of the twist? For example, if I extend and rotate to the left, does that target the left side erectors or the right side erectors more?
Rotate to left works left side. Happy to help!!
Thank you for the great exercises!
You're so welcome!
If you have really weak erector spinae muscles on one side of your back, but not the other, should you still do the same number of reps on each side or do more on your weaker side?
Very good information and valuable advice. Thank you!
Glad it was helpful!
Thank you for this. I have cervical and spinal stenosis.
You're welcome! Good luck!
Great exercises
Thank you! Glad to help!
Great new exercise, thank you!
Welcome!!
The Thorasic extention were extremely difficult for me. I bet i have weakness there.
Sounds like you might. Keeping working them. Your strength will definitely improve in that area!
Thank you for this video
Happy to help!
I am 24 and wake every night with back pain, maybe because i'm sitting for 8h a day at my job infront of a computer.
Will give this a try
Good luck!!
I want to work these muscles everyday so while doing other exercises so I don't hurt my back or something and maybe I will grow taller xD
si eu
Great video and this topic is very important. I see the Bird Dog exercise recommended for this too, how would you position that in the progression? I'm a pretty fit 50+ but my lower back muscles are weak and cause me all sorts of issues. I'm giving your 1st level exercise a go for a week to see how things develop.
Glad I could help my friend! Keep me posted on your progress.
Great video, Doc. Thank you!
Thanks Joe! Appreciate it!
@@OcraMedHealth I have been working on solutions for my back and neck pain thanks to my anterior pelvic tilt for months now and was still feeling pain. After only 1 round of these exercises yesterday, I felt I could stand up taller and all of my lifts today felt better! Thank you again 💪🏼
That's awesome!
My best doctor, could you make a vedio on wing chun.
I'll see what I can do my friend.
Thank you I can litterly see my spine because I have like none of those
Good luck with the exercises my friend!
Can't squat try Sumo squats
Can't Deadlift, try using the Trap bar.
Both these variations can be done until your stronger.
Yup, all good exercises!
very helpful
Thank you my friend!
Exercises start at 2.40 good info
Thanks for watching!
Thanks for the video!! I was wondering if these exercises help with scoliosis?
They can help scoliosis and are safe to perform if you are healthy. Good luck my friend!
good
Wish I knew about this before!
Glad I could help!
Thanks for the video I can see this is the one I wanna do thank You
Good luck!
thank you sire
You’re welcomed! Happy to help!!
Thank you.
You're welcome!
THANK YOU!
You're welcome!
I have Anterior Pelvic Tilt. My low back feels tight and weak. Can I still do this exercise?
Check out my video on anterior pelvic tilt. You may want to follow the stretches/exercises on that video instead. Good luck!
Hey Doc
Are you recomanding these also for ppl with low back injuries like a bulge or hernia? Great demonstration, thank you.
As long as you can perform them pain free.
Thank you for the reply.
Hi following your exercise,getting real lower back burn on extension,in your opinion how long does it take to strengthen a weak back,and should I b stretching my weak back after exercises,or would u advise not to stretch weak back,would love your opinion,
Strengthening your back is always a work in progress. Strength comes slowly and gradually and requires consistent work. Stretching is also important. Good luck!
Dr Joe - I’m 71 and attempting to be and remain active - had a 3 level laminectomy L2/3-L3/4-L4/5 2 years ago. I’ve been able to ski 70-80 days a year, ride my bike 30-50 miles, but I’ve been developing more lower chronic back pain over the last few months. Very localized to L2/3/4 area with zero butt/leg/groin pain (which was not the case before surgery). I know I need to strengthen the posterior chain - are these exercises safe enough for me( if used gently)? Thank you for all your time and effort to help people achieve their best fitness level!!!
Hi Michael! You definitely want to keep that erector muscles (as well as your entire core) strong given your history. Perhaps send the video/exercises to your doctor and make sure they approve them for your particular case. I don't see why it should be a problem. I've given these exercises to my patients post laminectomy. However, it's always best to check since they know your case much better then I do. Glad to hear that you are exercising regularly and keeping fit! Good luck!
Good exercises. I particularly need the thera ball to take pressure off total knee replacements. Can this be done safely with no weight on knees. Too painful to kneel at all.
Yes it should be fine. Or, you could try a pillow under the knees. Good luck!
My weak spinae spasms when i tense and almost slipped trigger spasm. Its weak cuz ive never ever excercised it.
Hope these exercises help then! Good luck!
Should we have posterior pelvic tilt or anterior pelvic tilt?
Thank you very much
Try to keep the pelvis neutral.
This is part of the thoracic spine.
Thanks
Glad I could help!!
thank you!❤
Welcome!
Your main image of arrows is point to the wrong body part. Points to the lats rather then the erector spine.
Im going to give these a shot see if it helps my back. Any ideas how to strengthen the spine around the c7 disc. Every exercise i do seems to bother my back in this area. Thanx.
Check out my video on text neck. We have exercises for that area in that video. Good luck!
Hi sir....I just had surgery for my herniated disc L5S1 2 years ago....I bet my back muscles are very weak my back looks almost flat...can I do theses exercises ? Are they safe for my case ? Please give me your feedback
The exercises shown are safe and I have had patients perform them that had previous back surgeries. However, if you are not sure, perhaps you could show the video to your doctor/therapist and get their opinion. Good luck my friend!
Your gains 👌🏽✨
I injuried my erectors when I head the stupid idea of lifting and carryig a 200lbs log. Days later I was passing out in my gym after a bicep curl right at the point I felt triggering when I lifted the log
Is there a way to build up one side? My right side is like 3x the size of the left
Work 2 sets on the weaker side for every 1 set on the strong side. You may also want to visit a good sports therapist/chiropractor for some assistance. Good luck David!
The right side of my back especially my lumbar area seems to be lacking the erector spinae muscles while my left side is overdeveloped and has a lot more visible muscle. I believe this muscle imbalance caused my scoliosis. But what caused this imbalance? Should I only do exercises with my right leg to compensate for the lacking muscle on the right side?
I would train 2 sets on the right side for every set on the left. Chances are the scoliosis caused the muscular imbalance. May not be able to fix in completely (depends on the severity) but working the weaker side should help. Good luck my friend!
Can you show some exercises for people with sciatica and disc issues?
I have videos on that.
God bless you
Thank you!
Hi, I have a disease called Camptocormia, The erector muscles have been infiltrated with fat cells which does not allow me to stand upright. I don't think I will ever be able to do the 2nd exercise as I cannot lift my torso. Any advice?
Perform the exercises that you can do. As the erector muscles get stronger from those exercises, perhaps you will be able to perform the 2nd exercise. Good luck!
I have chronic muscle tightness in my erector spinea. I had a slight disc bulge at 23. I’m 34 now and the pain came back. It’s been a month of these muscle problems. Is this the exercises I should b doing to get the tightness out or do u recommend something else
Have you had the back evaluated by a P.T. or chiro?
Hey, i’ve been working out at the gym now for 2/3 years and everything seemed to go right. Then i got backpain and multiple “knots”? in these exact muscles, especially the one closest to the spine. I then realized i needed to strengthen my leg muscles since i hadn’t been doing so till that point. Everytime i would tho, i feel these muscles in my back hurt. I’ve now come to the point where i feel like the right side of my body (muscles and abs) pull me towards one side everytime i walk etc. are these exercises the next best thing to try in my case without causing more pain? I really hope you see this comment, thanks in advance
Strengthening the erector muscle can be very helpful. It's hard to say if these exercises alone will solve all of your problems. From the way you describe the "pull", it sounds like you may be out of balance. I would suggest having it checked out by a chiropractor in your area. They might be able to help. Good luck my friend!
yes
2021 here!!!!!
I thought I had si joint issues turns out I had trigger points in my lower left erectus muscles. Have had intense pain when standing and walking for the last 5 days. Feel a lot better today. Will definitely add these in to my work out. Would a reverse hyper be better than these or do these and the reverse hyper?
If the reverse hyper feels good, u can definitely include it. Good luck!!
My muscle snaps just left side of my spine in lower middle area can you please suggest me any exercise. Please reply me!!
Did you try the exercises in the video?
@OcraMed Health hi Dr Joe. when doing these exercise should i activate my core muscles ? also if i have one side underdeveloped due to scoliosis (right side) should i concentrate on doing exercises on that side more than the other?
Hey Ben! The core will activate when you do these exercises. In regards to the underdeveloped side, I would do 2 sets for every one set you do on the stronger side (until you feel that the muscle equalize). Good luck!
@@OcraMedHealth thank you! Can I do these exercises daily or should I rest a day in between?
Every other day should be fine.
Would this help with bad posture?
I am getting mid back pain which i believe is due to bad posture.
Strengthening your erector muscles is important for good posture. Good luck my friend!
I have this problem diagnosed but how can I do these if I’ve not got a ball? Can you show them done without a ball pls
How many times a week do we do these back is not to strong
Gotta keep it THICC. I agree
High, I think one of my spinae is more developed than the other.... And it's causing an uneven back. I wish I could show you pictures
Try working more sets on the weaker side until both sides balance out.
Hello, does this help with muscular imbalance? I’m a pole dancer who had a habit of practicing on only one side and now one side of my back is stronger than the other, please let me know!
The exercises will help but you also have to even out your training so that you don't continue to create the imbalance. Good luck!
Sir, Is this exercices can help fixing elevator spinae injuries. Or it just for protection?
Both
I have eustachian tube dysfunction in my right ear and had my right ACL completely snap but since had the surgery to fix it, I also get my right nostril blocked up a lot with my right side of my throat feeling tight too. I think it's due to these muscles being weak and I think sitting on my bike constantly done it, one physo said my right hip was the root problem... Said it was locked up causing all of this, what do you reckon?
This is working wonders so far, though for the torso extension I feel the burn mostly in my lower back. Is that normal?
Is it a muscle burn like you get from lifting weights? If it is, that is fine. Those low back muscles are probably weak and are being worked...which is a good thing! Keep me posted on your progress!
To be fair, I don’t think I ever work out my lower back so it’s hard to discern between a normal and an abnormal burning feeling in that muscle group. So far, no after-workout lower back pain so it’s very likely normal.
I have chronic upper back pain at about 3/4 of the length of the erector spinae. I was told that my upper back is too weak and these muscles are constantly over stretched because of bad posture. I’m hoping these exercices along with others like bird dog and supermans will solve my problem. Thank you for the reply and the great videos!
Thanks for the feedback!
Antoine Boyer 👍
I have a huge imbalance in my erectors. Left side much thicker. Including the entire side of my left torso, in comparison to the right side. Is there a way to isolate one side more than the other. Doing weighted exercises is preferred.
Perform 2 sets on weaker/smaller side for every one set on good side. Good luck!
Ok so what about a overactive abdominal complex?
Could you respond me please? I want to ask you a few questions since you are a chiropractor and a gymnast too . I have scoliosis and I'm trying to fix it somehow without surgery and I started doing calisthenics not long ago..
What would you like to know?
Danke
Thanks!
So essentially reverse Hyperextensions and Hyperextensions? I don't do them but I can start. Could I do this on a normal flat bench as opposed to a ball? I don't have any issues with my back but would like to incorporate them as I don't really workout my back from flexion to extension but rather with isometrics from squats/deadlifts.
You can definitely just use a normal flat bench. However, it may feel uncomfortable if the bench is not well padded. Glad to hear you are going to add those exercises into your training. Let me know how it goes.
Good afternoon how would the exercises work if you have a herniated disc at L5
I would discuss with your doctor. As long as the exercise doesn't hurt, it should be fine to perform.