You actually cured my back pain that I’ve had for over 10 years. I CANNOT THANK YOU ENOUGH. THANK YOU!!!!
@physiorehab
Жыл бұрын
💪
@Srt028
7 ай бұрын
How long u did it?
@Abundanthealthcoach
2 жыл бұрын
Thanks Tim- as a nurse and working from home for 2 years I’m not sure what’s worse- lifting heavy pts n being on my feet all Day or sitting/standing at computer. Thoroughly enjoy your videos. I’m one of those immensely stiff person w tight joints/muscles despite working out quite a bit. Your exercises are spot on
@physiorehab
2 жыл бұрын
Glad you liked them I hope they help 👍
@kdzelaya8373
8 ай бұрын
I have been searching for excersie for my lower back for years. I think this is exactly what I need. Thank you for making this video. 😊
@physiorehab
8 ай бұрын
You're so welcome!
@tiaraflowers8328
2 жыл бұрын
Thank you. Four years ago I injured my lumbar spine in a car accident. Did psychical therapy three times. Pain has gotten worse over the years.. ironically they told me to strengthen my core to support my spine but never told me to restrengthen the muscles surrounding my spine. Took four years but it literally dawned on me as to why wouldn't I strengthen my lumbar spine since that's what I injured??. Definitely excited to start doing these exercises. Also I am over taking muscle relaxers just so they can stop working after a few months.
@nikitaw1982
2 жыл бұрын
How did u go? Im havimg improvements with these types of workouts pretty quickly. Knee shoulders wrists.
@Lakes85
4 күн бұрын
Another great video!! I found the tips on progressions really helpful. I also recently purchased your lumbar spine disc injury rehab programme and it has been phenomenally helpful in my rehab. Thanks.
@physiorehab
4 күн бұрын
Glad you found it! Hope it goes well :)
@peggybogardus9340
2 жыл бұрын
This is exactly the specific sort of instruction I’ve been looking for. Thank you.
@physiorehab
2 жыл бұрын
👍
@TomMorrison-q6m
7 ай бұрын
Wow exactly what I’ve been looking for I’ll give it a go thank you
@rosalielukkari9080
2 жыл бұрын
Thank you will work on this exercise so I can make my lower back muscles strong again.
@physiorehab
2 жыл бұрын
Hope it works well!
@Willys-Wagon
6 ай бұрын
Very good video. I have spent months strengthening my abdominals, gluts, hamstring and increase mobility through pelvics. But this is exactly what I am missing. Adding these my dailys and looking forward to getting ride of these back pain for good.
@physiorehab
6 ай бұрын
Good stuff
@Anthony-gq7dk
2 жыл бұрын
One great video and one great teacher ! Outstanding .
@physiorehab
2 жыл бұрын
🙏😄
@rosspearson9103
4 ай бұрын
Had recent spine decompression surgery, thank you for this video
@JasperJacobsDJ
3 жыл бұрын
What i like is that you aren’t saying that “a lot of people are doing this exercise wrong”, but just showing how it’s done👍🏼
@physiorehab
3 жыл бұрын
That’s it 👍
@JohnnyCatFitz
2 жыл бұрын
I had a job 5 ys ago that required lifting but never thought it went too badly.. And during lockdown pools are closed and limit the number of people.. So now I find myself in the worst shape of my life and somehow back is so weak and hammy are tight. So I must have been compensating w my legs, which are now weaker due to the pandemic. THIS VIDEO is priceless to me now, thanks so very much! I'm slowly increasing my core routine and will be adding this as well. 💌💌
@physiorehab
2 жыл бұрын
That’s great! 😄
@denismacgiollachomhaill380
Ай бұрын
Brilliant video. Much appreciated
@physiorehab
18 күн бұрын
Glad it was helpful!
@sean7218
2 жыл бұрын
Thanks - literally the perfect video I needed!
@physiorehab
2 жыл бұрын
Glad if works for you! 😄
@XiaoSon91
3 жыл бұрын
Been looking for this exercise. Thank you.
@physiorehab
3 жыл бұрын
Great 👍
@anthonymills911
2 жыл бұрын
Thanks so much for this wonderful video. I love how much you detail each step. I twisted my sacrum recently and it's been pinching my sacroiliac joints and giving me awful pain in my thighs. I'm about a month out and still hurting so I thought doing some low impact lower back exercises would help with the recovery. The fact that you say at one point "This may seem easy to you but for some people it's not" really hits home. I'm only in my thirties and 2 months ago was in the gym 3-4 times a week with no issues, and can't even pick up my two year old at this point. I'm hoping for a good recovery and am going to be using this to hopefully help! Thank you again!
@physiorehab
2 жыл бұрын
Hope it goes well! If you get stuck have a look at our rehab programs online at physiorehab.com
@jokershit7675
3 жыл бұрын
I strained my lower back while working out. After xray figured out my lower spine is curved.. which made sense why i have a weak lower back, core, tightness in my hips/ pelvic bone although been working out for years. It’s not easy at all working on myself
@physiorehab
3 жыл бұрын
Hope you go ok!
@jokershit7675
3 жыл бұрын
@@physiorehab i’m on day 3 doing your stretches and lower back strengthening. Took like two weeks off the gym. THANK YOU for the content. I’m on my way back. Plus i feel so much better because my hips aren’t as tight! Boy they really work good🙏💪
@OTT-JV
3 жыл бұрын
Workouting ? You mean outworking!?
@andyl9900
3 жыл бұрын
Did you need surgery to fix your lower back scoliosis?
@jokershit7675
3 жыл бұрын
@@andyl9900 nope doc said it won’t affect me. It’s some what mild. But been getting sciatica often. Need to stretch everyday but been slacking
@beynyc
2 жыл бұрын
thank you
@physiorehab
2 жыл бұрын
😄
@hughtaylor3918
2 жыл бұрын
Fantastic video - I am a masters swimmer getting destroyed on underwater dolphin kick by younger training partners at least in part because my lower back isn’t strong enough to drive enough kick frequency or power. These exercises are really going to help. So well presented - thanks.
@physiorehab
2 жыл бұрын
Great hope you go well and keep up with the others!
@atxvet
2 жыл бұрын
Really excellent form demonstration and explanation. Thanks for sharing this!
@physiorehab
2 жыл бұрын
👍
@lucymoon444
2 жыл бұрын
Thank you so much! I am binging your videos! So helpful!
@physiorehab
2 жыл бұрын
Haha hope you get a lot out of it!
@TheLuisgarcia66
2 жыл бұрын
Really great video. You explain everything so clearly and simply. Thank you
@physiorehab
2 жыл бұрын
Cheers 👍
@Gauravkumar-jm4ve
2 жыл бұрын
Tx u so much for sharing 🙏❤️
@physiorehab
2 жыл бұрын
👍
@saleemmohammad8986
Жыл бұрын
Thanks
@physiorehab
Жыл бұрын
👍
@kylereblitz2856
2 жыл бұрын
Very good, very informative video. Thank you!
@physiorehab
2 жыл бұрын
👍
@timkowalyk2709
2 жыл бұрын
Thanks for the video. Great exercise!
@physiorehab
2 жыл бұрын
👍😄
@shughy1
Жыл бұрын
The 1 leg hip extension on plinth exercise is how I've herniated discs a few times as they're bulging, I can't seem to get my back strong enough to do that one, so it just makes my L4/5 break down... suffering with it for over 20 years now
@srivishvanathgovind8881
Жыл бұрын
Thanks good great job then.
@yeshacroe9354
3 жыл бұрын
This will help. Me. I feel like my lower back is getting worser.
@physiorehab
3 жыл бұрын
Hope it does!
@brainyway4003
2 жыл бұрын
Thank you. Ill try these next time in gym!
@physiorehab
2 жыл бұрын
👍
@fahadalenezi7722
2 жыл бұрын
Great explication thanks
@physiorehab
2 жыл бұрын
👍
@jamesmadison7551
Жыл бұрын
picked up a miles box back in NTC 2 years ago and now my back has never been the same, ill try these excersizes see if they help.
@cindywoo4743
Жыл бұрын
you are very specific however it took a time to actually start the video...,once you started with actual exercises it was informative
@physiorehab
Жыл бұрын
Ok!
@Mangyek0
3 жыл бұрын
Hurt my back twice, once in gym, once when i fell down. Got an arched + weak back, so gonna give this a try and see how it goes.
@physiorehab
2 жыл бұрын
Hope you go ok!
@biesbop4714
2 жыл бұрын
So?
@SuperQscgy
2 жыл бұрын
How did it go? Curious of ur progress.
@rafaelnadalgoat8617
2 жыл бұрын
Are your back okay now?
@mistervacation23
3 жыл бұрын
I got a weak back. How long have you had a weak back? Oh about a week back.
@QuickFlake
3 жыл бұрын
Are you Beckham relative? 😄
@monicamartinkapel
2 жыл бұрын
Wtf? Why? Because he's British???
@QuickFlake
2 жыл бұрын
@@monicamartinkapel I don't think nationality qualifies anyone for that. It is rather a gift by nature.
@vrslipstream8469
2 жыл бұрын
@@monicamartinkapel he's from straya
@totallyraw1313
2 жыл бұрын
@@monicamartinkapel He's not British. He's originally from New Zealand but has lived in Australia for many years.
@lauralei6963
2 жыл бұрын
No, just same haircut.
@rajat.2
2 жыл бұрын
1 2:00 2 5:00 3 7:00 4 11:00
@csawserv
3 ай бұрын
Back Extensions…Holds vs. Reps… how many reps, sets? A minute hold, but how many times?
@2bored4life
3 жыл бұрын
Who here has fixed lower back pain with these exercises? I haven't done them yet but they make sense to me. I'll try em starting tonight everyday. If u want results let me know.
@physiorehab
3 жыл бұрын
Hope they go well for you!
@veljkonovakovic1712
2 жыл бұрын
Results?
@billionairefaith1
3 жыл бұрын
Great stuff
@physiorehab
3 жыл бұрын
Thanks 👍
@alastairhill9729
3 жыл бұрын
Thank you. This is very helpful. I'll try out the beginning exercises and see how I progress
@physiorehab
3 жыл бұрын
Hope it goes well!
@mcuen6220
2 жыл бұрын
I will try them. I had my L4L5 replaced with an ESP disc 7 months ago and I still have some lumbar discomfort
@physiorehab
2 жыл бұрын
Go carefully with any high level exercosss within the first 12 months
@bellct4980
Жыл бұрын
I’m a gymnast and I have a weak back so I always have back pain. I hope this helps.
@physiorehab
Жыл бұрын
So do I!
@mohbouak3117
3 жыл бұрын
Beckham Light
@physiorehab
3 жыл бұрын
Still don’t see the resemblance!
@sussyleonkuffo
2 жыл бұрын
Love your video, just find your channel... great teachings... THANK YOU 🙏🏼 🥰
@physiorehab
2 жыл бұрын
🙏👍😄
@Rbk00010
Жыл бұрын
It doesn’t hurt while I’m doing this but it hurts once I relax my back
@physiorehab
Жыл бұрын
You may need some more core strength for this
@blakemoore666
6 ай бұрын
Any suggestions of reps, sets, frequency??
@andreisaacs4170
8 ай бұрын
How do I stretch my back after these workouts??
@physiorehab
7 ай бұрын
Have a look at the QL stretch video !
@Himururu
3 жыл бұрын
May you offer any advice for someone with Spina Bifida?
@physiorehab
3 жыл бұрын
Not really my field of expertise sorry! Are you in a wheelchair and have lower back pain ?
@firstkiss246
2 жыл бұрын
Are these good for rehabilitation after a disc hernia, for to strengthen my back enough so i can be able to lift weights, ride a bike and etc. again?
@physiorehab
2 жыл бұрын
Yes but once you are mostly pain free and normal movement
@maryburke1351
4 ай бұрын
Let's talk more action
@alanbacon4077
5 ай бұрын
Will this apply if I have herniated disc or bulging disc? Thank you.
@souravmankar4655
3 жыл бұрын
👏👏👏👏
@physiorehab
3 жыл бұрын
😄
@ZephaniahL
11 ай бұрын
How many reps, how many sets for that first one please sir?
@juddery
Жыл бұрын
Hi, not sure if you can advise or not, regarding my lumbar situation, but if you can, it would be greatly appreciated. I had a motorbike crash around 26 years ago and wrenched my back in multiple areas, including the lumbar. Nothing was broken, but I've had constant pain ever since. Doctors wouldn't do anything, except prescribe strong pain killers and recommend spinal fusion surgery. I've learned to mostly live without pain killers and over the years have spent thousands on Osteopath sessions, which have helped massively, (my spine was crooked for many years after the crash and now it's not), but it's never completely fixed the issue. The lumbar area in particular, really affects my mobility and balance and I've also piled the weight on too from lack of exercise. I have good periods and bad periods with the pain, but have just been going through a really bad period, which is making me once again search for a way to either fix this or improve it greatly. I've managed to drop around 3 stone over the last couple of years and continuing nicely in that regard, but it's slow going. I have literally no core strength, no lumbar support, to the point that I have to be really careful doing core exercises, as it's super easy to trigger weeks of severe pain. My lumbar region is almost flat, (no curve), very tight and I've got a bulged but not ruptured disc at L5,S1. I think I need to try to achieve multiple things. Regain my lumbar curve and spinal mobility, achieve good core strength and strengthen my back. The difficulty is how to do that safely, without making it worse. I can't currently do sit ups or leg lifts or anything like that, because they make it much worse, although if I put something under the lumbar area for support, I can sometimes get away with it. Any advice on what exercises might help to sort this?
@Wabeery
Жыл бұрын
You need to go and see a decent physiotherapist my friend. Online info is great but exercise prescription really needs assessment of your abilities/limitations as an individual. PT will also give you the education, encouragement, and confidence to restore normal pain free movement.
@physiorehab
Жыл бұрын
Perhaps have a look at my rehab program at physiorehab.com
@pamslove
Жыл бұрын
Starts 2:25
@karawinther7925
2 ай бұрын
How many reps and sets should sum1 do?
@utb8536
6 ай бұрын
Hi! So how is the first exercise?i mean the motion is also the first step or just rhe second repetitive?
@sjohnsayu
2 жыл бұрын
Some questions 1. How much should be the ball radius? 2. Any particular brand?
@physiorehab
2 жыл бұрын
It all depends on your height
@deloresportoles5845
2 жыл бұрын
I AM 46 IN A NURSING HOME WITH SEVERE NEUROPATHY AND FOOT DROP AND CAN'T WALK ,HOW CAN I HEAL MY FOOTDROP SO I CAN WALK NORMAL AGAIN? I ALSO HAVE SLIGHT SCOLIOSIS. I'M LOOKING FOR EXCERCISES I CAN DO WHILE I'M IN THE BED. I HAVE CHILDREN THAT NEED ME.
@physiorehab
2 жыл бұрын
You are best to work with the in house physio. Do you not have one?
@shaikshabir1044
3 жыл бұрын
My back is paining when Iam hanging
@physiorehab
3 жыл бұрын
Maybe dial it back a level
@maklame3318
3 жыл бұрын
What if we wear ankle weights instead of a dumbell ?
@physiorehab
3 жыл бұрын
Sure good to start off with!
@Fatima-ie5kj
3 жыл бұрын
hey doc when i stand for a long time or after i walk i sit to relax muscles then my back pain killin me is it a sign of weak back? kindly reply thankyou
@physiorehab
3 жыл бұрын
Could be, perhaps take a look at our rehab programs to help at physiorehab.com
@APR702
2 жыл бұрын
Don’t over cook it . Got it
@physiorehab
2 жыл бұрын
👍
@nosheenfairooz9286
2 жыл бұрын
Is the last exercise safe for people with disc herniation?
@physiorehab
2 жыл бұрын
Make sure there are no symptoms
@Karina._.
3 жыл бұрын
I have a question, i used to be a really active person, i walked everywhere, i did gymanstics, strech or practice at home, but then the pandemic hit and all that, fast forward half of 2020 i started to do exercise again but everytime i did anything sitting or on the floor like abs or a plank i have to stop and strech mid routine because my back hurts, do you think i lost strength? Or perhaps i forgot hpw to do things properly even tho i dont believe it
@physiorehab
3 жыл бұрын
Sounds like you need to slowly get back to what you were doing!
@baemiskandar3490
3 жыл бұрын
Ouh yes we have the same shoess 🤪
@physiorehab
3 жыл бұрын
Good shoes! 😀
@angelalitterio
2 жыл бұрын
How many reps and sets per exercise?
@MatLitteL
Жыл бұрын
Hi there I suffer with terrible back pain brought on mainly from bending over for periods, particularly when I'm gardening. I'm out of action for days when it comes on but I think it's weak lower back muscles from many years of sitting in an office chair. I'm looking for an exercise regime that can help. Would these exercises help?
@physiorehab
Жыл бұрын
Head to physiorehab.com for the programs
@zarko4835
3 жыл бұрын
Should i do this if i have scoliosis
@physiorehab
3 жыл бұрын
Can’t see why you can’t!
@zarko4835
3 жыл бұрын
@@physiorehab should i avoid this or do this scoliosis
@tonyceja7393
2 жыл бұрын
Is this program good for a person with a lower lumbar fusion and spinal stenosis?
@physiorehab
2 жыл бұрын
Probably to high level the last ones. Focus on core strengthening of the abominals first
@marketmonster6055
2 жыл бұрын
do you use these in your lower back program for bulge disc
@ionescho
2 жыл бұрын
I'm able to do back extensions on a roman chair holding a 20 kg plate on my head( supporting it in my hands not on my head ) but I read somewhere that over the long term they aren't so good for the spine. Would a reverse plank isometric exercise while holding plates on my stomach be a superior exercise? It would keep the spine still and the forces would be evenly distributed across the intervertebral discs.
@physiorehab
2 жыл бұрын
Read somewhere? Was it a published paper or just someone on social?
@catherinemurray2211
3 жыл бұрын
What is the best bench to buy to do these exercises?
@physiorehab
3 жыл бұрын
Just use a sturdy kitchen table or kitchen bench top
@daltonvoss7693
3 жыл бұрын
Is this for L5S1 disc protrusion recovery??
@physiorehab
3 жыл бұрын
It’s way down the track when you are doing more strength work. Have a look at this program www.physiorehab.com/rehab-programs-lumbar-spine-disc-injury-rehab
@tank7162
3 жыл бұрын
Would this be good for SI joint pain or should i focus on another muscle group?
@physiorehab
3 жыл бұрын
Yes if you problem is not that sore
@tank7162
3 жыл бұрын
@@physiorehab thank you
@callousblade8764
3 жыл бұрын
How do I know if I have anterior pelvic tilt
@physiorehab
3 жыл бұрын
Your anterior superior iliac spines (ASIS) sit a lot lower than your posterior superior iliac spines (PSIS
@callousblade8764
3 жыл бұрын
So is there some sort of test I can take to find out if I have anterior pelvic tilt
@callousblade8764
3 жыл бұрын
Also thank you for replying not many youtubers do this
@physiorehab
3 жыл бұрын
@@callousblade8764 prob see a physio. Maybe I might need to do a video on this
@callousblade8764
3 жыл бұрын
@@physiorehab ok thank you for your response likes and subscribed
@flevitoleitao4360
Жыл бұрын
Does this help heal l5s1?
@physiorehab
Жыл бұрын
Heal what?
@flevitoleitao4360
Жыл бұрын
@@physiorehab i mean slip disc of l5s1
@crissieroserose
3 жыл бұрын
i cant do these on my own
@abhichouhan9
3 жыл бұрын
Sir I suffering from herniated disk L5-S1 since 2012 .. till now my waist size only 28 inch so plz tell me how can it wide .. plz sir 🙏
@physiorehab
3 жыл бұрын
Not sure I understand what you’re asking there...
@abhichouhan9
3 жыл бұрын
@@physiorehab sir what can I do for it ??
@colagal003
2 жыл бұрын
Hi can you re do this video without the explanation so i can follow along without the chit chat 😅 with respect 🙏 😊
@physiorehab
2 жыл бұрын
Sorry it’s chit chat all the way with me
@Gabriel66666
3 жыл бұрын
62 not easy doing these exercises! any easy exercise To prevent the Severe Lower Back Pain spasms from coming back? When go into spasm so painful suddenly become stabilize. appreciate your help
@physiorehab
3 жыл бұрын
Yes have a look at the lumbar spine videos on my channel. Also have a look at my complete rehab program: www.physiorehab.com/rehab-programs-lumbar-spine-disc-injury-rehab
@eva_1977
2 жыл бұрын
this is TOO advanced for someone after the herniated disc surgery...i was hoping to see less demanding exercises that build up over time
@physiorehab
2 жыл бұрын
Just have a look back through my channel for those
@e.lalzarlienbuhril3856
3 жыл бұрын
Hi, can do these exercise with spinal stenosis?
@physiorehab
3 жыл бұрын
I would work on lower level core work first
@Stan_801
3 жыл бұрын
Little help here, I hurt my back about 3 weeks ago and it healed well. Today I did a 2 mile walk/jog, little heavy bag punching, lunges and finally ended with 3 sets of 15 back extensions using the machine. And ofcourse at my 45th extension I once again pulled my back muscles..... I was very warm, stretched and ready to go. How could I have pulled my low back muscles? Any advice of what I could do better?
@physiorehab
3 жыл бұрын
Perhaps that’s simple overload, and too close to the injury timeframe
@EricDBruce
3 жыл бұрын
The first variation of the leg exericise only seems to activate my glutes. Any tips? Maybe I could just do a ridiculous amount of them until the glute tires?
@physiorehab
3 жыл бұрын
Single leg you want the glute doing most of the work of you are not conditioned in the back
@yurasikpokl7633
Жыл бұрын
Please advise..my left side is concaved..on the right rib hump..how to work out..to not make the right side even bigger..please help ;)
@chazmuska
8 ай бұрын
Out of all the back strengthening exercise vids ive seen...yours is by far the best!
@physiorehab
8 ай бұрын
Wow, thank you!
@benjaminbaumgardner7620
3 жыл бұрын
Love how specific you were about what stage to do the exercises. Good video
@physiorehab
3 жыл бұрын
Glad you like till it hope it helps 👍
@brandywest6085
3 жыл бұрын
Thank you for covering this. Excellent.
@teleopinions1367
3 жыл бұрын
I suppose you have to warm up a little before you jump to do those exercises, so don't hurt yourself.
@YogiBethC
7 ай бұрын
Thanks this is very helpful! Would you recommended avoiding weighted bent over rows? These seem to tweak my low back.
@physiorehab
7 ай бұрын
The maybe a Problem if your abdominal strength doesn’t match the load
@YogiBethC
7 ай бұрын
@@physiorehab Thank you for your response. I think I need to build up abdominal and back strength with more exercises like you feature here.
@loelco8162
3 жыл бұрын
Can Overtraining cause lower back weakness and Some Pain ?Thanks Sir
@physiorehab
3 жыл бұрын
Perhaps! Overtraining of what though ?
@ruthwikrao101
Жыл бұрын
I have stress fracture in my lower back. Can I do this
@physiorehab
11 ай бұрын
Perhaps see a physio first and clearance that your core is Strong enough
@josephsepulveda8819
Жыл бұрын
This looks like exactly what I need to help strengthen after 2 L5 S1 surgeries.
@leonina72
Жыл бұрын
Can someone with osteopenia in the spine do this exercises?
@physiorehab
Жыл бұрын
Perhaps work on my other core work first
@mtbboy1993
3 ай бұрын
My issue is horrible misalignment, tight muscles. I can't do much exercises often as I'm so bad often, but when I feel good enough I do mountain biking. many exercises require to already be good in the back. But I've been doing first hip extension exercise sometimes.
@D_Moore
8 ай бұрын
Wow, with the swiss ball, thats great. Its somehow now obvious to think about this movement but its also so obvious once you see it. Def one of my fav videos!
@aniljoseph5092
3 жыл бұрын
This is great, thanks for going through this step by step.
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