Stop Doing This for Your Lower Back
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- Опубликовано: 29 июн 2024
- Get Started With Your Mobility: tommorrison.uk/products/the-s...
Is the cat/camel exercise your “go to” when your back hurts? If you're issues keep returning, there's a few more things you want to add in!
1. Hip Flexibility: In a lot of cases of lower back pain, you need to leave the back alone!! and get your hips moving!
2. Work on Your Stability: Teach your muscles how to work together and improve your balance & coordination. The exercise we show you for this might look kind of weird but it's so effective!
3. Learn to Hinge: Even if you don't lift weights, waking up your hamstrings and glutes will take pressure off the large muscles of the back which often compensate for lazy glutes & hammies.
It’s not to say cat/camel is a useless exercise, but if you’re already feeling stiff and tense you want to adapt it a little to help relax & move as much as you can. Fire in some random movement! Trying to move "perfectly" all the time is the WORST thing you can do to your body.
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Feel free to ask questions in the comments, or request any videos that you’d like to see!
This guy is so relatable, he teaches in a very relaxing and respectful way which is very important for people who struggle to connect with the vast majority of RUclips fitness people, most of them come up with complex and difficult exercises that the people who want to get relief and gain mobility just can’t do so dissolutions set in and they give up.
Thankyou so much! One of our mission statements is always to be relatable to real people so you just made my day! 🙏
facts
He's freakin' hilarious and his methods WORK!! So glad I found Tom and SMM.
The catching a ball while on one leg is really interesting.
I work with disabled kids and we did it once during training and had to answer questions while doing it. It's amazing how much of your concentration it takes and is a great reminder of how much harder things can be for people with limited mobility and balance.
It’s such a good one! And always fun too!!
Dear Tom i have to say thank you.
I have always struggled to stabilize my lower back after an injury ( herniated disk between l5 / s1).i did lots of strength training and mobilisation, but i never had the feeling that i adressed the problem sufficiently.Even after a year i could not deadlift minimal weights without having the strange feeling "something bad could happen every second".
Then i discovered your channel.
After watching through your stuff and trying out (and thinking through) the excercises and really feel into my body and reflect my own movement patterns, i discovered the missing puzzle piece - which for me was constant glute activation. I have learned "proper" deadlift form from physiotherapist(s) but none of them told me to "squeeze your glutes all the way through the movement". i always lost glute activation while lowering down, which compromised the whole thing because my back took over. So i changed to constant glute squeezing for the whole movement (of course as addition to pulling in and squeezing abs, keeping a straight back, etc.) and man this is an absolute GAMECHANGER. I now have the feeling of full control, full stability and NOT BEEING IN THE DANGER ZONE (!!).
The sideeffect of this behaviour, to my surprise, was that with glute activation all the way through, my hips are positioned slightly different and i discovered my true range of motion, which is more limited then i was aware of. All this transfered to squats also. Now i know what to work with.
I also integrated the goblet deadlift (with glutes squeezed) into my daily activities as for example, feeding my cats or cleaning their toilet, picking up random stuff, etc. and even that is so good for my back.
Long story short, your free to watch videos help me alot getting to know my body better and transform it for the better - Thanky You!
Absolutely brilliant!!!! Well done, yes you can always learn little tweaks to everything and sometimes it’s just that little side point that makes all the difference!!! Love to see feedback like this, thanks so much! ❤️
Easy way to regularly practice standing on one leg - any time you put your shoes on, do it standing on one leg. Even includes a single leg deadlift as you pick up each shoe off the floor.
Great tip! 💪🏼
When I was twenty I would have agreed with you. At 56 , standing on one leg, requires a helmet.
Haha@@seller559
@@seller559😂😂
I have been doing this with shoes, and progressively my socks, for years now. I try and find small things like this to integrate into my daily lifestyle to supplement my lack of discipline in blocking out time to do extended workouts.
Absolutely love this video. 20 years of back pain and things like this are making me feel better at 42 than 24
Awesome to hear!! Keep it up!
Really love that you put so much ennnnnergy and fun into the videos on top of the informative content.
Thanks so much! Love to hear this! Always the goal 😄
I can attest to this anecdotally. I have a lumbar herniation and in addition to cat camels, the standing knee raise in my routine did wonders for my pelvic stability. The trick is, you really have to feel the line between the edge of your ribs and your pelvis and make sure that line is perfectly straight and you're training your body to always keep that pelvis locked in neutral position so it isn't tilting under load and damaging nerve roots within the lumbar spine. Solid video.
How do you mean straight ... Like vertical? Horizontal? If I draw a line from lowest ribs and hips it'll always be straight .. can you clarify?
You kids are simply the best! So freaking funny but also totally on point!
No way you two really did that ball bit. One of your most impressive feats. 🥳
So rare to see actual good advice on Facebook! Great stuff!!
Your content, tips, and humor is fantastic. I'm so happy I found your channel!! It's been very helpful to get rid of my back pain ❤
Awesome! Thank you! Love to hear this!!!
Thank you tom your videos really help me to feel better thank you keep the videos coming much appreciated
Glad to hear it 💪🏼💪🏼💪🏼
Thanks! works very well!!!
Great video!!! Thank you for the great advice. I’ll try this today
You’re so welcome! Thanks so much!! 😄
Excellent job Tom thanks for your hard work and soul appreciate it 🙏👌
Our pleasure!! Thanks for commenting! 🙏
I love it ❤❤❤ thanks for all your great and inspiring Videos! Keep doing!
Greetings from Germany.
Thanks so much!!
Love this channel!!! Thank you!!! :)
You are so welcome! 😄😄
Love it Tom. Thanks.
Very welcome 🤗
Love the Theatre ! The useful tips and exercises sink right in :)
Thank you!
Your videos are amazingly informative!!! Thank you!
Thanks so much! Hopefully always try and get the bigger picture across for people! 😄
@@TomMorrison I have found all your videos helpful. I have been dealing with tight right calf and sore ankle. Also, I hear clicking when I roll my foot or move it side to side. Do you have any videos that deal with this problem?
Makes such good sense thanks
You’re very welcome!
Thanks!
Well done. Adding kneeling lunge for 4-5 reps 8-10 second stretches would be helpful. And, adding gluteal tension or contractions on the forward bending to protect the lower spine would also be helpful.
I agree
"Hands Down" (pun intended) the best clear, precise and informative body coach out there, many thanks Tom.
Aww thanks so much! You’re too kind 😄
You are brilliant 😍😁💛🎯
Y'all are awesome.
Thanks so much!!
hello Tom
Been watching your videos and have really helped me in overcoming my back pain. I've had anxiety working out and you've helped me approach it again, so thank you. One thing i've added to my routine is suitcase hip march holds. It trains the 'reactive stability' aspect of your core while working on your hip.
Amazing!!
Hahahaha. you are hysterical, and so wonderfully informative. thanks so much
Glad you enjoyed it! 😄😄
For me it was knee and lower back which was caused (I eventually discovered) by differing leg length ! Brilliant Insoles from a private podiatrist solved my problem - like magic (but I still believe in strength and flexibility) 😊
I never thought of sexy cat/angry cat as low back moves...? Always thought it was thoracic mobility for those of us too bound up to do any other moves?
Thanks for another good video. I appreciate the time and effort you guys put in to help others. ❤
😂Brilliant, thank you! My pilates teacher encourages us to do the happy sexy cats you did at the end, though admittedly not as entertaining as yours ☺
This ending is glorious good sir, love you. You remind me of the golden days with coach greg eating popcorn on the ground next to his pig pet. Now I'm off to mate with the floor like the cat-camel hybrid I always dreamed of becoming
I love it 😎
The hip stretches have been a game changer for me
Awesome!!
Omg, lmao at the end there, great video.
😂😂 I didn’t say I was going to do that lol
Loved this - exactly where I need work. My right hip is the stiff one, and when I hold up my right leg for the balancing, the top of the thigh almost immediately cramps in pain. Why????
Well I'm sold 💁
With all the crap that people put out on RUclips,you should have a billion views.Your advice is solid gold.I love how enthusiastic you are in your videos.👊👊
Thanks so much!! We’re getting there for sure! This year has been so good for us on RUclips 😄😄 really appreciate your support!
@TomMorrison Live long bro so that we can get more gems from you.👊👊
low back pain can also be connected with a tight upper back as it twists in forward walikng, and tight glutes which can lead to overuse of lower back
i was here for jp and also subscribed
YUSSSS!!
Jenny lol …she’s such a good sport. I like Jenny 😁
thanks! I used to do this as a kid just cus. I hate crossing my legs. I have a cross country and I have terrible posture.
Subscribed for the ending😂
Haha legend!
thes are the right movment , i can only add one point to it that almost nowone tell you is how to breath with the movment
Single Leg Balance with juggling/play ball is a really fun activity.
I have pain in between my shoulder blades. Do you have any pointers for helping with that?
I love it when in the end he starts to go nuts and his co-assistent just calmly smiling disappears .. 😂
Totally agree with the hip loading. There's a proper way to hinge. Wonder your thoughts on hinging with respect to hamstring loading exercises like a Jefferson curl?
Yeah I enjoy jefferson curls! Ive never pursued them much, but they can feel nice 💪
Cat cow isn’t good for everyone. Made my upper shoulder worse!!! Thanks for pointing this out
So funny 😅
Oh my god. When Jenni just backs away 😂
😂😂
Cat cow is great for daily mobility, but I do agree it won't fix lower back pain 😊
Yes it’s a nice movement, the attachment to it being robotic and trying to move “carefully” is the issue I have with it, gotta get wiggling in all directions
Aaaaa, this makes sense. I am very stiff on both sides.
Can give the drills a go daily too!
😂 love this 🙏🏻
The information and not the ending right…. Right????? 😂😂😂
@@TomMorrison yeah all of it 😊 especially the ending!
😎
It worked for my back pain though
And thank you a lot. Awesome. Do you also play rugby?
No, I did wrestling which is basically the same though 😂😂😂
Leg raises sorted my lower back pain. Turned out my core was pathetic
I've always fucking hated that cat cow stretch lol for obvious reason thanks for an alternative ❤
Low back pain? Level up your Lunge for your Psoas stretch: put front foot up on something elevated, and go up on your toes for both feet. This will activate your stabilizer muscles. Then, same side as rear leg: stretch hand/arm towards ceiling to stretch to top of the Psoas too.
Lunges are magic yes! 🙌
@@TomMorrison and the modified lunge with raised foot + up on toes is what it's been missing in everyone's videos
If you have problems balancing, clench your molars.
5:22 XDDD
😂😂 I might have gotten carried away a bit!
I cant get both of my butt cheecks on the ground for that first exercise even with my hands supporting me and I feel it pulling hard in the front of my thigh. Is that normal for a beginner? The other excersises I can do with no problem. Balance on one leg gets a bit more difficult with the eyes closed.
Yeah! If you haven’t done it before it’ll take you a few goes to get it to improve 😀
Do you guys have any tips on tailbone getting pain while doing leg raises? I noticed its because or the pelvic tilt, but i dont know if its actually possible to do full leg raises without actually tilting the pelvis at all. Best i can do is like between 30-45 degrees before the hip inevitably start tilting and the tailbone start touching the ground 😅
Your pelvis will have to tilt as you start to flex your hips! If it's just a pain of your tailbone hitting the floor, try just doing the leg raises on a soft surface or cushion for a while until you build up a tolerance 😁
Hilarious 😂
1:54 I noticed that Jenny has a more difficult time balancing on the left leg. I can see more tension in her raised leg along with less stability in that position. I would assume it's due to having more flexibility and/or strengh on one side than the other. great & informavie video 🎉
I've saved this video
Just a random day really! Some days balance is easier than others, she has hypermobility so generally finds some stability stuff a little more challenging if she doesn’t keep it up, flexibility stuff not as challenging 😄 I’m the opposite, if I skip on stretching stuff I just turn into a fridge 😂
well that makes sense - thank you for the reply and keep up the great work ✌@@TomMorrison
Question: what if you have/are able to do all of these, but still have a sore lower back? I've been rehabbing for some time but it's still sore and has days where it varies in soreness, yet my flexibility and balance is great and I'm loading fine! 😕
Would want to be looking at your overall form with things and what you’re feeling while doing certain exercises really. Sometimes you can miss little details about exercises and not getting the benefits from them and because they don’t hurt at the time you can think they’re alright
Hey tom cn you suggest any thing for that crack sound in bones all over the body neck , knees and hips etc ?
This is a good one to check out
tommorrison.uk/blog/why-do-my-joints-pop-and-click
Lower back pain can easily be a single factor,
Including many that have nothing to do with anything you’ve said.
Some that could be aggravated by what you’ve presented
I do agree,
your approach is better than a unilateral and arbitrary approach with cat cow.
But who is suggesting that?
I've come across many single-exercise approaches over the year which is crazy, or when people are misled by a Google search! Of course these aren't the only exercises for back pain (which would have to be assessed on an individual level) but it's often a good place to start 😁
I refer all my “broken” friends to your videos and the simplistic mobility method. Soon, I hope we can become a clowder of happy, sexy cats instead of a caravan of grumpy camels 😊🐈
Buff asmongold with the solid advice
You really ended the video like that. Respect.
Gotta love the happy sexy cats 😂
Happy sexy cat camels 😂 hahaha! Best video ever!
Thankyou 😎
I did all this and I'm still having burning back pain across my spine 2 herniated discs for 5 months now
Have you had an MRI scan yet?
@@TomMorrisonyes herniations L4 L5 and bulging disc L3 S1 this first happened in September went to physical therapy for 3 months and the burning pain and tightness stopped but just two weeks after being pain-free I wanted to try a new chiropractor because the insurance covered the massage which I completely regret going to the new chiropractor I showed him my x-rays he knew I had herniations and he gave me an adjustment I left his office with the same burning pain I had before since January 11th had it ever since there was no new injury. A second MRI confirmed this
I have no problems doing these, but my back is so tight and hurts so much right now..
You might need a different approach! Try this full body follow along instead 😁 ruclips.net/video/MGThzh4tc30/видео.htmlsi=SeAdVa6rikq5_Vpq
Ha ha ha. I can't even get in that position. I also have a drop foot and neuropathy.
The 90/90? Try this!
ruclips.net/video/42s8tcC92qQ/видео.htmlsi=zfJWtiW-QFbK9ppj
Omg the happy sexy cats 😂 gonna try teaching that in my next yoga class
Have you tried, and if so, do you like Slacklining?
I haven’t yet, JP really likes it so hopefully I’ll get a go soon!
I am a snowboarding instructor. I have no discs from L4 and below (well of course I have but you get what I mean), and I do the doggy thing several times through the day and before and after working out at the gym. It's great for an instant discharge, but yeah, it's not a solution. I'll do all these things too. Thanks.
I'll have what he's having 😂
13 coffees! 🙌🤣
Any specific shoes for core stability exercises? Can we do the exercises barefoot?
Barefoot is ideal yeah!
@@TomMorrison Thanks for the reply! 🙏
How about you have hip replacement
Yes these moves have been used by our members with hip replacements and they've gotten great results! Just move very slowly, and if you get pain or are in doubt then just check with your doctor first 😁
💓👍😆👍💓
It really fell apart at the end 😮
🤣 some say fall apart, others say become super awesome 🤩
dont get me wrong, but dont do the last exercise if there is even a slight chance that someone can see you doing it.
😂😂😂
I want to give up...everything hurts... I've lost 30 pounds but still back, hip, sciatica, and now elbow too.
I need to spend all day rehabing appearently.
So mad I let ot get this bad.
37 and feel like 65
But you're doing good for yourself. One step at a time and you are doing it.
If I would know an easy way out, I would tell you.
I do not know one and I do not trust anyone that promise such a way.
I live since Mid 90ies with back pain. From time to time very severe for days!
I got used to it in some way and there are phases I give up and phases where I try something new (only new movements, no medication or other things).
The only way I know is hard and needs time:
Try new movements and stretches and look/feel if the progress you to less pain and more life qualitiy.
Look various videos from various "schools" and pick what you think helps.
cheers
Don't rush it
Stay well within your limits.
Slip in a few stretches all through the day.
Eventually it will improve
nothing helps my lower back pain, it is so debilitating and depressing it makes life miserable at times
This would be a good blog to start with, you’ve never tried everything trust me! I’ve been at this 10 years and as a career of trying as many things as possible and still haven’t tried half the things 😄
tommorrison.uk/blog/the-best-advice-to-get-rid-of-chronic-back-pain-even-with-disc-injuries
😂😂😂
🤣🤣🤣
HAHAHAHAHAHA 😂😂😂
Happy sexy cat😂
Been on SMM twice a day for nearly a year and the 90/90 is still terrible on one side 😭
Me too.. been bad my whole life.. look into left aic pattern
@@stratman4908 thanks for posting, chronic pain sufferer here 20 years. I have a lot more external rotation right hip/femor, and internal rotation left side hip. They are both still nowhere near normal range of movement, 90/90 is completely impossible
But opposite side, external rotation left, and internal rotation on right side is absolutely diabolical lol. I need full support of a sofa just to keep from collapsing onto elbows... I'll do a bit of research into this see if it can help. If I sit in the bad side for 20 mins it feels a bit more open for a few hours
Will aim to do a focused video on that, see that often, my right hip was similar
Best of luck to you. I undertand. Ive been watching neal hallinan videos about postural resturation. Its a lot to digest.. its about what your brain senses.. esp under your right foot.. the arch is critical.. and the link between left psoas and right ql.. and of course the right ql is my nemesis.. it never relaxes.. and neither do i.. lol.. good luck.. and thank you tom.. your videos to help me.. i just wish i could get closer to symmetrical.
@@stratman4908 thanks stratman and best to you too!
That's an upper back movement 😂
Full spine, very commonly recommended
What’s with the 👖?
Just to show that mobility doesn't require special clothes 😁 it's part of everyday life, not training!
😂😂😂😂😂😂
And you can do that all in a jeans ;)
Exactly! At any time of the day too 😎
@@TomMorrison I like your video very much a specially the end with the cat moves :D
ROFL
Click bait title
People don’t watch things called “the importance of complete spine movement through flexion, extension, lateral flexion and extension and rotation to help the supporting structures and stabilising muscles” unfortunately…
Eh, don't you advocate exactly these movements in your video from 1 year ago - 'How to Deal With A Back Pain Flare Up (Follow Along With Tom)'!?!
I appreciate that there's other exercises demonstrated there also but it's concerning that you are now contradicting your own advice.
During a flare yes, long term you have other things you need to improve, most videos will have a different context, if I’m telling someone to relax into a stretch I may not use the same cues for someone hypermobile that needs to create tension near end range positions 😊
@@TomMorrison Ah ok, maybe a little more nuance in the title might be useful as it is somewhat confusing if one is already trying to keep at the previous set of exercises.
I know it's commonplace in the youtube rubric to have hyperbolic headers - 'you're doing this all wrong!', 'stop doing this', 'stop doing that' etc. but not sure it's helpful here.
Anyway, I do appreciate that we're getting these for free and it takes time and effort to produce a decent video so thank you for the content.
Please play heavy metal to this. It needs rebounce of musical kind.
Utter nonsense like 99% of all back pain advice.
At least you're telling people to move.
And to not worry about moving which is the main thing, move in all ways, there’s no perfect safe exercise to stick to
Ffs what is that hair stlye? go quickly get a haircut
No I like my hair thanks 😊
Hate to tell you but the inflammatory click bate assertion is wrong. I support your exercises to support the back and that the Cat/camel by itself doesn’t fix the problem. However, there is peer reviewed research regarding the benefits of the movements of cat/camel. Inflammatory statements for the benefit of view count is harmful for those that don’t know enough. If you can’t see that then you have no business creating this content.
*clickbait.
Seriously-if you don’t know that you have no business leaving inflammatory comments on the internet.
^ This guy is a professional RUclips critique. I'm sure Tom will rethink everything after this piece of advice.
@@ChuggsMcButt thanks for the well educated response. You contribute so much to the conversation it’s overwhelming.
@@Invictus13666 sorry. Having a hard time decoding your lack of sentence structure and punctuation.
@@gavinddd2070 That would be an excellent point on your part-except that I used punctuation and my sentence structure is exemplary.