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The REAL Reason You Have Back Pain (we were lied to) — Transcript

by Low Back Ability · 9,263 words · 1,347 segments · language en · Watch on YouTube

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0:00the real reason you have low back
0:03pain your low
0:06back is
0:09[ __ ] but that's more than an insult and
0:11I want to tell you a little bit of what
0:13I mean by that so one this is an acronym
0:15because I'm cute uh s stands for
0:18sensitive H stands for hidden and
0:21imbalance I your low back is incredibly
0:24weak T your low back is tight your low
0:29back is [ __ ] and that is okay because
0:31mine was [ __ ] too and I'm going to help
0:34you understand why so first I do want to
0:39explain why I think we've been lied to
0:41about the lowb
0:43back it may not have been malicious or
0:46of bad intent but whether on purpose or
0:50not we were all misled about the lowb
0:52back in general so second I'm going to
0:55talk about what you can do for your [ __ ]
0:57back and what I did for mine
1:00to be able to go from reinjuring myself
1:03just tying my shoe to basically being
1:06able to put my back in Reckless
1:08situations and lift directly with my
1:11spine and I cannot injure myself so bold
1:15claims this may irritate you off the rip
1:19I think if you give me at least 10
1:20minutes you're going to realize why this
1:22video is unlike any other back video
1:23you've watched and so yeah let's get
1:26into it
1:27first why have we been lied to
1:32I'll just start with my experience
1:34because I think this is one that you're
1:35going to be able to relate to uh I
1:37herniated my disc in 2019 I was 21 years
1:41old too young to have back pain and I
1:43was already in school for exercise
1:45science studying how to treat these
1:48injuries on my way to become a physical
1:49therapist I worked at a physical therapy
1:51clinic as a tech I would take people
1:53through the exact protocols that you're
1:55supposed to go through when you get hurt
1:57I learned all of this stuff
2:01also just so you know we're in the
2:03kitchen of my home because I don't want
2:05it to seem like you have to be in a big
2:07crazy gym with a bunch of equipment to
2:08fix your back so we're going to keep it
2:12authentic probably some dirty spots on
2:14the wall on the counters just don't look
2:15at that so if you hurt your back you
2:18gave it two three weeks of initial
2:20injury rehab then you already are going
2:22to be familiar with the stuff I'm doing
2:23right here a bird
2:25dog opposite arm opposite leg extending
2:30learning to use your breath in
2:32brace in the attempts of creating core
2:35stability go to the side a sideline
2:38clamshell you could have a band around
2:40the knees again starting to use lateral
2:43forces on the spine with a little bit of
2:45your glutes and building lumbo pelvic
2:49stabilization could flip to the opposite
2:52side bird dogs opposite arm opposite leg
2:57great stuff none of it is necessarily
2:59bad B
3:01so when we start trying to fix the back
3:06in this way that makes sense for the
3:08first six weeks and it did for me I felt
3:10great my disc injury had healed a lot I
3:13wasn't as sensitive as I was I could
3:15actually stand up and walk go back to
3:17work and I have to crawl on the ground
3:19but what happened when I went back to
3:21lifting and activities that actually
3:23really use the spine I just got
3:25reinjured so at first it was reinjuring
3:27off of a back squat then a box jump then
3:31I would reinjure getting out of a car
3:33then I'd reinjure tying my shoe then if
3:35I sneeze too hard I could get to
3:37reinjure it so basically this Loop
3:40formed showing my low back
3:42vulnerabilities because I had actually
3:44never taken the back Beyond a level
3:47three out of 10 of intensity so this was
3:51something I went through when I was 21
3:53to 24 reinjuring my back every two three
3:55months thinking it was just me now
3:58here's where it really got interesting
3:59was I just started sharing these stories
4:01online on
4:02YouTube and really with the intent
4:04hopefully some young kid like me that
4:07might be stuck will find out there's
4:09there's something missing so after
4:12posting for a year becoming low back
4:14ability and trying to educate on this
4:17just massive misunderstanding of the
4:19back people started reaching out and it
4:21turned out my rare story of this
4:24reinjury loop with the mill big three
4:27and all the other stabilization Based
4:30training was just not enough and now
4:33don't get me wrong there's value in it I
4:37just want to make it clear so we don't
4:38get false statements on me I'm not
4:41saying there's no value that it's
4:42useless I'm saying this is great from
4:44month 1 to two one to three after which
4:47you want to make the jump to sports to
4:50Normal Life fullon Lifting you're just
4:53guessing that you're not going to get
4:54hurt and it turns out thousands of other
4:57people have been left off in this sort
4:59of mystery so I was posting on YouTube
5:04and uh just being direct because I'm not
5:07going to tiptoe around it name drop the
5:10migil big three that protocol by these
5:12Experts of these back sophisticated
5:15physical therapists there's value in it
5:18and it works but I think there's a big
5:20gap so people of High affluence really
5:23wealthy people who could even afford to
5:26directly reach out to people like Stu
5:28Mill and train directly with them would
5:32then reach out to me after finding my
5:33video and tell me hey after working with
5:38directly under the guy to perfectly
5:40learn how to brace how to stabilize how
5:43to use my hips and core properly how to
5:45move and sit and stand and load the
5:47hinge so that way I never round my back
5:50they got the expert advice and coaching
5:53handson Direct by the guy himself and
5:56then they come to me in a College
5:58Dropout who who was just a 26-year-old
6:00kid who was also injured they're like
6:03I'm going to completely follow what
6:04you're saying because I know there's
6:05something missing I keep getting hurt
6:07too so I say all that not as a bragging
6:10thing I say all that not to just call
6:11shots and attack because that's not what
6:13it's about there is something missing
6:15and it's not just me you could have the
6:17most money get the best sophisticated
6:20treatment in this industry where
6:22something's blatantly missing and you're
6:24going to be left in the same spot so
6:27that's my backstory and preface and why
6:29decided to make this video of why your
6:31low back is [ __ ] and what I think the
6:33real problem is so I'm flipping through
6:35my notes so that way I stay on track
6:38because I have a thousand tangents I
6:39could go on just from Passion so we
6:42already talked about something is
6:43missing the traditional PT method is
6:46great for the initial rehab of an injury
6:49but what about the return to actual life
6:52that's where we got to look at this
6:54Jordan can you put 3 minutes on your
6:56phone I have a timer Jordan's here
6:58backstage you him I have 3 minutes to
7:01break down what the core is and not draw
7:03this out too long so if we're trying to
7:05fix the low back and we
7:09show
7:12first the misunderstandings to fix the
7:15low
7:16back we have to look at what core
7:18training is currently described
7:21as so you remembered all the stuff I
7:24showed the bird dog sideline
7:27clamshells dead bugs ET
7:30ET let's look at what the core is so I'm
7:33going to draw a top down
7:35view this is you cut in half like a
7:38cucumber from the top here's the front
7:42of your
7:45core six-pack abs right here's the
7:51obliques there's two and then here's the
7:53transverse abdominis two layers so we're
7:56going to draw that too
8:00and then here's the special stuff that I
8:02focus on the low back
8:05directly so here's the spine column
8:09right
8:10here here's the spinal
8:14Erectors not to mention all the little
8:16muscles then you have the
8:20soaz this is a crazy crazy visual then
8:24you have the
8:27qls looks like a weird flower
8:31it's terrible there we
8:35go
8:38okay Jesus this
8:41is this is rough spinal Erectors and I'm
8:44going to remind us and go over it it's
8:47okay if just looks like a first grader
8:50is drawing right
8:52now okay so let's go over
8:57this oblique
9:01transverse abdominis you can pause it
9:04and look at
9:05this the
9:08ABS so here's what's
9:12missing when you go through
9:14stabilization training maybe you have to
9:17zoom in on it when you do something like
9:20a dead bug and you're lying on the back
9:22and using opposite limbs to try to
9:24create stability we are trying to
9:26stabilize using the front
9:29these six-pack abs right in the front a
9:32lot of us have done thousands of
9:34crunches in our lives thousands of
9:35sit-ups we've trained the ABS then let's
9:38go to sideline clamshell here and we're
9:41lifting through the side and trying to
9:44brace same with bird dog we have this
9:47tipping rotating aspect we're
9:50preventing these are now starting to
9:54train this the transverse abdominis
10:00deep core
10:01stabilization when you take a deep
10:03breath in a squat and you're trying to
10:05brace your body stiff you're using this
10:08whole chamber this whole Barrel so we
10:12train the ABS we train the transverse
10:16abdominal we train the obliques and you
10:18could even view the the core a little
10:19bit more
10:20thoroughly that's my 3 minutes we're
10:22going to
10:24five the core is a barrel
10:30so you could view it as having
10:32everything I just
10:34drew but then also having a floor and a
10:37ceiling no way this marker is giving up
10:39on
10:40me so what is the
10:42ceiling the
10:50diaphragm
10:52diaphragm then the ground here pelvic
10:56floor
11:01right so your core
11:05overall is this fixed chamber with a set
11:08amount of pressure so when you do deep
11:11breathing and start to work on
11:12diaphragmatic pressure building a brace
11:15around your body when you Squat and go
11:18and squeeze tight or you actually use a
11:19belt you are working to stabilize
11:22everything tight through air through the
11:24ceiling of the diaphragm the ground of
11:27the pelvic floor air is what's
11:29stiffening this then when we do bird dog
11:32sideline clamshells Etc we're training
11:34the front of the ABS we train the
11:36obliques and transverse
11:39abdominis so we hit everything we could
11:42except probably the most important
11:45part which is the spinal muscles the
11:50muscles that attach to the spine so what
11:52are they this flower that I drew all
11:55weird
11:57here the so
12:00has here the ql that attaches to the
12:05side and then the biggest ones that have
12:07the most healing potential to the spine
12:09itself the spinal
12:13Erectors okay not an artist bear with me
12:17the point is to have you understand when
12:19you go through traditional PT training
12:22we train
12:26everything except the actual low back
12:30itself any of the muscles that attach to
12:32the spine we do not take the progressive
12:34further and further levels so what does
12:36that mean is you get really good I'm
12:39done with the breakdown you get really
12:41good at bracing tight picking up
12:44something like
12:47this with zero spinal flexion moving
12:49like a robot and what happens to the
12:52spine itself it breaks down further in
12:55diagnosis like DDD spond alosis retro
13:00modic changes pars defect everything in
13:03the bone may go through more and more
13:04stress because you never directly built
13:07these muscles so let's go through now
13:09what can we do about it for your [ __ ]
13:11back so that is the
13:14core it is a 360 barrel with a ceiling
13:18and a
13:19floor we already covered in traditional
13:22PT training which has value everything
13:25else but the low back spinal tissue so
13:28that's all I'm going to focus on I'm
13:30assuming you're already doing those and
13:31you've gone through it before okay so
13:33let's go back to your [ __ ] back one it
13:37is
13:46sensitive one thing I would lead you to
13:48do when you're dealing with symptoms is
13:50to ask why not just buffer or maset but
13:53ask why is the low back sensitive I'm
13:56going to give you two things you do to
13:57work on it sens sensitivity is basically
14:00a pattern of pain of breakdown avoidance
14:04your nervous system gets used to having
14:05to feel pain when you use your spinal
14:07muscles it might spasm it might feel
14:10sore but not in a good way not in the
14:12bad way it's in this gray feeling when
14:14you train your low back we need to work
14:16on the sensitivity so what do we do to
14:18try to decrease sensitivity we're going
14:20to gain evidence what that looks like in
14:25movement
14:27first this is going to be your bread and
14:30butter you need to buy one you need to
14:31find whichever one you want the biggest
14:34question we get on my page is how do I
14:36train the low back without a back
14:38extension there's just no shot you have
14:41to do three sets of 10 of Googling back
14:43extensions that's the solution honestly
14:45so the first step that we're going to go
14:47to in building evidence it's like graded
14:51exposure in physical therapy and
14:53Psychotherapy this term is used in both
14:56graded exposure take something that
14:59makes your vulnerability exposed but
15:01find the level where it is impossible to
15:04lose that you can handle it come back
15:06next time less sensitive so we need to
15:08gain evidence in the back that your
15:11muscles can fire and not spasm fire and
15:15not feel pain so we do that with tension
15:18without any motion putting a timer down
15:21you could start a clock and just start
15:24with 30 seconds holding this
15:27position simply holding it reverse
15:30plank so this is building off of all the
15:32traditional PT you started with but now
15:35we're mainly focusing on spinal tissue
15:39muscles that connect directly to the
15:41spine the spinal erector muscle groups
15:43are working here as well as some of the
15:45smaller ones so starting at 30 seconds
15:48is fine you may have the muscular
15:50strength to do 2 minutes but if you
15:53start with that you might be in a flare
15:54up for a month so work to your tissue
15:57tolerance level your sensitivity we are
15:59desensitizing through exposure now how
16:02do you make this easier if even this is
16:03incredibly hard you can move the pad
16:06high you can move it up and down or
16:09actually you could even just let me show
16:11it this way you could sit at any
16:14position on this machine you could have
16:16it up to your chest and you are using
16:18the muscles to lesser degree you could
16:21start a super high pad for a minute then
16:25slowly over time move the pad lower to
16:28where it's at your your hips until you
16:30can tolerate more and more Force without
16:32any
16:33spasm the eventual goal is to reach the
16:35standard we set for 2 minutes holding
16:38here and not just can you do it can you
16:40do it today feel good tomorrow with a
16:43good soreness then can you repeat it two
16:45times a week over time just through that
16:50contraction without pain your body's
16:52going to rewire the neurology the nerves
16:55that are running through your spine as
16:57well as the muscles everything is going
16:59to develop the tissue the trust it's
17:02going to become less sensitive over time
17:04the second side of it is the Trap three
17:06Rays we can show a video of me doing it
17:08traditionally on a bench I don't have a
17:10bench with me today so I can do it on
17:11this machine it's the same
17:15exact idea getting tension through the
17:18spine we're using our arms to help but
17:21now this is the focus of the mid to
17:23upper back we're going for spinal
17:26extension without Motion in the spine my
17:29back isn't
17:30rounding my back isn't overly
17:33extending I'm simply holding this
17:35position but increase Force here it's
17:37squeezing like it's going to cramp and I
17:40lower this probably not the first time
17:42you've seen it but where it goes wrong
17:44for people is they think they have to
17:48start holding some crazy ass
17:51weight 10 15
17:55pounds and start to lift as if they've
17:59done it before your arms are not zero
18:02PBS body weight is not zero lb me
18:04lifting here is 10 lb each side what you
18:07really probably
18:08need is to go on Amazon and get cute and
18:11get these little half pound plates or
18:14one PB dumbbells and start incrementally
18:17increasing what you can do for 15 reps
18:21this alone could flare you up if you're
18:23overly sensitive in the spine so take it
18:25super
18:26slow so twice a week back extension hold
18:30simply start with one set of 30 seconds
18:33if you survive that the next time you go
18:35through and do two sets of 30 seconds
18:37after a couple weeks go for a minute
18:39this is just the direction I have an
18:42exact protocol on the lowback
18:44ability.com website but truly you could
18:46figure it out yourself if you want to go
18:47slow enough and play the long game for
18:50trap three Rays this focus on the mid to
18:52upper back start as light as you
18:55need don't worry about the weight work
18:58through two sets of 15 see how do you
19:01feel tomorrow are you sore is it a good
19:05soreness is it
19:07ambiguous listen to the feedback your
19:09body's giving you and act appropriately
19:11this is a 3 to 6 month plan minimum
19:14ideally you don't have to go through
19:16flareups along the way
19:19realistically you might but that's okay
19:21you're learning your body is going to
19:23work with you and give you feedback
19:25don't mask it don't blame it so that's
19:28sensitivity
19:31two your low
19:34back is
19:37hidden in
19:43imbalance so what do I mean by that
19:45we're going to look how does a low back
19:48injury become a full body
19:54problem my experience which apparently
19:58is not too either so I had a disc
20:00herniation on my L4 L5 L5 S1 then over
20:04time I had a hip hike because of the
20:06pain that was on one side of my spine
20:08most herniations go to one side or the
20:10other I had an aversion to flexing on
20:14the opposite side I had a herniation
20:16here I did not want to stretch it out so
20:18the way I would sit in a
20:20chair would be lopsided all the time I
20:24would not sit normal straight I would
20:26try to avoid and protect that the way I
20:28would stand would be a little bit
20:30leaning on one side all the time on one
20:33leg and over the span of two years my
20:36hips became one to two inches higher
20:39like this now everything else I did
20:42imagine I'm still lifting I would go to
20:45try to squat what would happen to my
20:47hips some weird ass dance to the left
20:51and now over time that just led to more
20:52and more force in my hip which led to an
20:55hip impingement every time I'll go down
20:57to squat sharp stab every time I would
21:00get deep It's Like a Knife going in my
21:02joint three months later during lockdown
21:05of covid I got a sports hny on the same
21:07side I've looked this up so many people
21:11in Threads in my telegram chat that we
21:14had thousands of people so many people
21:16have gone down this lineage of
21:18discarnation hip imbalance direct hip
21:21joint issues sport Heria someone's going
21:24to comment and so that's exactly my
21:26story on this video it's not that rare
21:29so the imbalance that happens from your
21:31spine can go everywhere up to the upper
21:34back down to the hips so that's how you
21:37can have it hidden over years you can do
21:40the back extension that's going to help
21:41you a ton but imagine I only worked on
21:43the strength of my muscles in the spine
21:46and I didn't fix the effects of the
21:48injury every time I squat some weird
21:51force my back is going to feel different
21:53left to right so let's look at what can
21:56we do for the imbalance on my
22:00hip first I'm going to give you the Bare
22:04Basics on Mobility stupid easy cannot
22:07fail if you want a more thorough video
22:10on Mobility I've already done
22:12one hit Mobility for low back pan I'll
22:14put it on the screen but this is uh
22:18going to be a flow that you cannot fail
22:20at and we're going to talk more about
22:22hip stuff later on but we're going to do
22:25first a split squat hold
22:29you're going to pick a height below the
22:31knee somewhere about mid Shin put one
22:34foot forward stretch the back leg out as
22:36much as you can and just sit at the
22:38bottom and hold right
22:40here and for people that are trainers I
22:43already know what you're going to say I
22:44know what you're thinking I am stealing
22:47from these over TOA I am copying joined
22:49our staff as a coach and now works with
22:51me running the atg equipment but you may
22:55not know that we know each
22:57other and welcome to the kot podcast
22:59Brendon how's it going it's good in true
23:02atg fashion we just got done with and we
23:05have a long history I wrote the back
23:07ability program for the atg app but
23:10Brendan runs our low back ability
23:12protocol on the app so that's now like
23:14how do you start getting into the lower
23:16back the first version of it this is a
23:19communitive Community effort to work at
23:22the imbalance of our field so it's all
23:26good if you're like wait no I know that
23:27one you're stealing yes absolutely I'm
23:29stealing it it's fine so look holding a
23:31split
23:32squat for 1 minute at the bottom leg is
23:36as straight as I can keep it I'm
23:38squeezing the back glute squeezing the
23:40back quad my front heel is staying on
23:43the ground I'm not trying to worry about
23:45bending my knee to the max letting the
23:46heel come up I'm focused on the hip
23:50mobility so we're going to do one minute
23:52on each
23:53side this low back problem hidden an
23:57imbalance can sit in the hips so the
24:00first one if you have anterior pelvic
24:03tilt this is a whole controversial video
24:06the entire thing is going to be debated
24:09people say that pelvic tilt which is the
24:11direction of the top of your pelvis
24:13where does it point if that's a relevant
24:16factor for back pain when I had serious
24:18back Loop issues my back was [ __ ] my
24:21hips were stuck interiorly I felt
24:23pulling standing and walking all the
24:26time the tighter my hips SC in the front
24:29the more would tip and pull my pelvis
24:32forward and then my low back would take
24:33strain this is argued that it doesn't
24:36matter it's not causitive it doesn't
24:38cause back pain I don't see a benefit of
24:41being so tight in muscles that it warps
24:43your skeleton and pulse so this is our
24:45first approach is a split squat hold one
24:49minute on each side this can progress to
24:52doing reps I'm trying to give you the
24:55Bare Basics easy safe place to start if
24:58you're very nervous just hold actively
25:01one minute switch 1
25:04minute now the second one I'm going to
25:07give
25:07you for Mobility relevant to the
25:14back if you've heard of SI joint pain
25:16this is going to be very relevant for
25:18you when you're squatting a good test is
25:23how far down can you squat with your
25:26heels flat before you get get a Butt
25:29Wink which is the low back
25:31rounding so as you're going down at what
25:35point does your hips do your hips tip
25:37under you and around I'm not saying this
25:40is absolutely bad or good but being
25:42excessively tight on the inside of the
25:44thighs and the Deep groin to where you
25:46can't squat without rounding one squats
25:49are going to become painful the very low
25:52part of your spine into the hips this SI
25:54joint is going to take a beating two
25:57even when you're not squat
25:59the tightness on the front bottom of the
26:01pelvis here puts excess stress on the
26:04exact opposite the top back so every bit
26:07tighter you are on the inside it is
26:09literally a shared Force everything is
26:11connected to Fashion muscles it's going
26:15to be pulling on the exact opposite and
26:17that's where I was getting plagued with
26:19my spine herniations that healed up but
26:23then my hips and SI joints did not and
26:25it got worse and worse and worse so the
26:28stupid simple fail proof way we're going
26:30to start is
26:32with a squat
26:35hold so we just did the split squat for
26:38the hip flexors mainly now we're going
26:41to go use a slant of whatever height you
26:44want and sit at the bottom of a squat
26:48for a
26:49minute you could pick how much elevation
26:52based on how much you
26:54need the reason we're lifting the heels
26:56is just because if you can only go this
26:58this far it's not very productive to
27:00just do a a floating air squat we want
27:03to get deeper but you cannot round the
27:05spine if you're trying to work on the
27:07groin so we're going to elevate the
27:09heels make it
27:11easier you could even hold weight on
27:14both of these holds stay really tall
27:18active hold right here spine is vertical
27:21torso's taken out of the squat and it
27:24will add up over
27:25time so one minute here letting the
27:28inside of the thigh start to stretch out
27:30using your control of your pelvis that
27:32you started to work on with the big
27:33three and the traditional protocols you
27:35should have a better awareness of your
27:37hips and spine so here push into your
27:42hips let your pelvis
27:45posteriorly rotate I'm sorry anteriorly
27:48rotate and try to dig into the hips over
27:52time this should be able to turn into a
27:55flat heel in the same position without a
27:58Butt Wink being upright once you've
28:01restored this after back injury you have
28:04so much Safety and Security just through
28:08evidence that you could get back to
28:09something like
28:10squatting whether it's a goblet squat
28:13with weight a front squat a back squat
28:16it's all just different variations but
28:19hiding the imbalance of your back injury
28:23within the hips doesn't have to be
28:25complicated we don't have to do 30
28:26different drills let's start with the
28:27big biggest ones that show the most
28:29glaring issue so split squat hold do
28:32this twice a week one minute left one
28:35minute right squat hold two sets of one
28:38minute change the heel elevation as
28:40needed this is the biggest way we can
28:43start on the inside of the thigh the
28:44front of the thigh that's pulling on the
28:46spine
28:48so
28:54next of the [ __ ] back
28:58your low
29:00back is incredibly
29:18weak and it's not a mystery of
29:21why so first question I want to ask
29:28whether you're in Fitness or not how
29:30many push-ups can you
29:32do
29:33Jordan Jordan how many push-ups can you
29:36do 25 you can only do 25
29:40push-ups without tired no without
29:42getting tired it just meant Max wow I
29:44expected more okay so Jordan can do 25
29:47push-ups how many back extensions can
29:49you
29:52do he he's guessing he's guessing he
29:54doesn't know there's no firm answer he's
29:56going to say a number cuz he feels like
29:58he has to but the point is I could ask
29:59you how many push-ups can you do male or
30:02female doesn't matter who you are you
30:04know that you could do 20 or I could do
30:0530 I can't do a push-up you know how
30:08many push-ups you can do because we test
30:09it if I ask how many back extension reps
30:12can you do body weight you do not know
30:14CU we don't test it so when I say that
30:17your low back is incredibly weak it's
30:19because we've gone our whole life having
30:21no measurement of how strong is your low
30:24back directly so how are we going to be
30:26surprised that it's one of the first
30:28first places to break down in society
30:30and we all accept it as if it's normal
30:33that we have back pain but we've never
30:35gave it
30:39attention smells like [ __ ] in here
30:41to me and we just did a deep clean it's
30:45Monday morning so we do a deep clean of
30:47the LBA office it's not coming from the
30:48kitchen it's it's some [ __ ] here
30:51with the fact that we don't train the
30:52low back but then we just accept it as a
30:55societal problem so your incredibly weak
30:58low back is not a
31:01mystery the solution isn't
31:05complicated when you're painf free it
31:08comes very difficult once you're
31:10starting from an injured place but that
31:11doesn't mean the route changes so
31:13remember what we started with back
31:16extension ISO
31:18holds this was just for
31:20desensitization wake things up without
31:23the alarm going off of a flare up now
31:27when I want to ask how how strong is
31:28your low back we're not guessing I'm
31:30going to have you get on here and you
31:32should be able to go through reps till
31:34your low back fries so I'm going to
31:37go for as long as roughly I can body
31:41weight
31:42reps I'm at
31:45five and so now once we get to range of
31:47motion with the spine there's no hiding
31:50if you have an issue at your vertebrae
31:52and you are going through full reps
31:54where you let the spine decompress at
31:55the bottom and then you recompress with
31:58strength you're testing segment by
32:00segment I'm rounding my L1 L2 L2 L3 L3
32:05L4 all the way to the
32:07sacrum now you can do it like I used to
32:10do it the hip extension which means keep
32:12your back stacked and just Flex the hips
32:17keeping this back pretty much like in a
32:19deadlifter squat I'm not saying that's
32:21bad you may need to start there but the
32:23eventual goal is utilizing the spine and
32:28the low back muscles through
32:31range so I think this is
32:3318 I'm not
32:36sure oh you start to get a low back pump
32:41which if this is the first time you've
32:43ever had it it's a wakeup call that
32:47makes you completely hopeful about your
32:48low back you felt a bicep pump you felt
32:52a quad
32:53pump but you didn't even realize you
32:56could have a low back pump in it's good
32:59that's called flushing out the tissue
33:02and bringing a chance of circulation and
33:04micronutrients to the
33:06spine I can't stimulate my spinal bones
33:11directly not immediately but I can
33:15stimulate the muscles that attach to the
33:16bones I can get a crazy pump of blood
33:20flow on the muscles that sit on the
33:23bones which give it stability and
33:26support so I'm going say this is
33:28probably
33:2937 completely guessing could you put it
33:32on the screen good editor let's
33:35see I'm going stop here so I don't
33:38collapse
33:40but you should have a number that you
33:42know you're
33:43at and then you have a goal you can work
33:46from a starting point you can work from
33:48and a goal you can head towards I'm
33:50going go for 100
33:54[Music]
34:01okay at this point is not a
34:03mystery everything I just did there gave
34:06me 1 oun more confidence than when I
34:09would go to deadlift
34:10RDL that the chances of my low back
34:13buckling an inch inh herting something
34:15or reinjuring a tissue it's so much
34:17lower cuz I know literally at this point
34:20when I do rdl's the first thing to give
34:23up are my hamstrings not even my low
34:24back we could show videos of me taking
34:26it to failure my low back won't give out
34:29because I just made it a strength so the
34:32standard we set for people to work up to
34:34is 30 body weight reps slow smooth and
34:38controlled you can start like I said
34:41with half
34:42reps with assistance hold the handles go
34:46down just an
34:47inch and that's fine you could do hinge
34:50reps and not let the backgr that's
34:52totally okay eventually you need to
34:56embrace control
34:58deliberate spinal
35:00flexion and it would be good to try to
35:02do the opposite on the way up
35:04extend like a progression from cat Cow
35:07but now with
35:08weight not the starting point that's the
35:11end goal this is again a six-month
35:14Journey minimum half Reps for three
35:17months is fine you should ideally get
35:19the holds to 2 minutes before you even
35:21start this without any problem so know
35:24what your low back number is how many
35:27reps can you
35:29do then when you see stuff on my
35:33page of me doing something
35:36like a Jefferson
35:39curl where I'm purposely trying to only
35:42use my
35:45spine spine
35:48lifting this doesn't seem as
35:51crazy because you saw what I built 90%
35:54of my strength from was that controlled
35:56back extension
35:58so I've taken
36:00this to what I said in the beginning of
36:02the video to Reckless levels I've done
36:04my body weight 180 lbs purely on the
36:08small intraspinal muscles because what
36:10happens when you go deep your low back
36:13spinal Erectors the big ones you can see
36:15are working working working once you get
36:18to deep flexion they shut off they go
36:20into silence this is why physical
36:22therapist says Jefferson girl is
36:24dangerous I say it's protective because
36:27what happens
36:28once the big muscle shut off what lifts
36:30you back
36:32up God is it like is it the wind what
36:35happened if you're down here and the big
36:37muscle shut off but you obviously can
36:39get back up something has to be doing it
36:42it's the intraspinal muscles the multi
36:45fitus inter spinalis Rotator let's put
36:48them on screen these small muscles
36:50create vertebrae by vertebrae spinal
36:54stability what would prevent a disc from
36:56shooting out out trying to keep your
36:59back stiff as a board so there's no
37:01chance or should you be able to round
37:04being the wrong position but you have
37:07the micro security of every little
37:10muscle around the spine so that's where
37:13the shift came from trying to protect
37:16the back to build the back if you live
37:19in a life where the back is something to
37:21just be afraid of and preserve and you
37:24don't directly build it you're just one
37:27wrong step step away or you're one wrong
37:29sneeze away or one wrong twist you can't
37:32be careful enough to avoid a flare up in
37:34that life so we need to get to 30 reps
37:37work the big muscles and then eventually
37:40go to deeper ranges it's all a
37:42progression Jefferson curl might be two
37:44years away from now but after you get
37:46your 30 reps you should go to deeper
37:48ranges of back flexion to really
37:50continue to stress the small stuff at a
37:54progress manageable amount so
37:58your low back's incredibly
38:00weak but it won't be
38:02forever
38:05lastly your low back is
38:16tight that's
38:18[ __ ] that thing's about to snap every
38:21time you bend bend over a little bit
38:23twist move wrong your low back is tight
38:26as [ __ ]
38:30before I make this video two hours
38:32long I'm going to make sure this is
38:34pretty short on Point again one thing I
38:37want you to get from watching this
38:39content is the discernment to not blame
38:42the symptoms but to ask
38:46why
38:49so
38:50tightness is a symptom you can imagine
38:53this in a whole bunch of ways just in
38:55the body one natural mechanism that the
38:57the body does whenever it's stressed or
38:59feels unprotected it tightens if you get
39:02in a bad position with your back you
39:04reach for something you get a muscle
39:05spasm that is your muscles clenching on
39:08and squeezing super tight it you entered
39:11a bad position for your body doesn't
39:14have the evidence it's like an alarm
39:16system goes off it all clenches up and
39:17tight and then you seize up and fall
39:19like the videos I post about that's your
39:21body trying to protect you it doesn't
39:23have the trust that you've done enough
39:25in your spine that you could just like
39:27bounce weight and around and do stupid
39:29stuff twisting and it wouldn't hurt so
39:31the second you get in that area the
39:33muscles are going to squeeze and be like
39:35ah stop and that's a protective
39:38mechanism it's pretty available it's
39:40pretty present in a lot of different
39:42areas of the body tension is something
39:44we understand if you're chronically
39:46stressed you get tension here tense
39:49tight if you're in a position your body
39:52doesn't feel safe at spasm tense tight
39:55if I Splash cold water at you you're
39:57gonna go like this tense tight if you
39:59think I'm gonna hit you and come in and
40:01about to punch the camera you're gonna
40:04be tense tight like it's literally the
40:07intrinsic reflex of your body to try to
40:09stiffen and tighten so instead of
40:12spending every morning only working on
40:15the symptom of tightness this is the
40:17type of [ __ ] this is that stuff this is
40:21why I realize I can't retire yet as low
40:24back ability so people join the group
40:26chat genuinely asking this question
40:28meaning well hey Brandon I've had years
40:31of
40:32discnation had years of reinjuries
40:34actually had a surgery my back is always
40:37tight is it okay that I'm doing these
40:39drills every morning hugging my knees
40:42for the tightness doing this weird
40:44little airplane Twist of the spine
40:47because it pops really good and it gets
40:49the
40:50tightness maybe popping a leg up
40:53here and stretch stretch a stretch the
40:56tightness that just keeps happening
40:58and I hear them ask this and I'm
41:00like how many weeks in are you on the
41:03back extension they like the back
41:05extension what's that I'm like oh
41:07[ __ ] oh my God so there's such a
41:10misunderstanding about what tightness is
41:12it's not the enemy tightness is a
41:15byproduct of what your body does not
41:19have any trust in the neurology your
41:22nervous system and in the
41:24tissue because it doesn't trust you it
41:27is tense all the time so when you try to
41:30stretch something out your outer hip
41:33your Puri foris muscle is tight stretch
41:35stretch stretch what happens it might
41:37loosen up for an hour and then it just
41:40goes right back cuz there was nothing
41:42convincing about taking a sensitive
41:44tissue yanking on it and then seeing
41:48what happens tomorrow it's just going to
41:50go right back cuz it was tight for a
41:51reason so we need to disarm that
41:54mechanism and the way I would refer to
41:57it again drill this in your brain we are
41:59building evidence if you've had 5 years
42:03of pain in your low back you can't just
42:06stretch it out and think that's enough
42:08evidence you need months to years of
42:12building your low back teaching it yeah
42:14you got injured yeah you kept tweaking
42:16it flaring up I've learned the back is
42:19just scary and needed to avoid it new
42:22evidence equal but opposite direction we
42:24are strong in the low back we can get a
42:26pump and that's fine
42:27we can use the muscles and not spasm we
42:30can get sore and it's a good thing your
42:33body is listening it's not even mental
42:34it's your nervous system and the
42:36connection to the Mind muscle and
42:37everything in between so tightness you
42:41don't even have to stretch sometimes to
42:43get relief of tightness sometimes it's
42:46helpful but it can't just be something
42:50sensitive it's like a rubber
42:52band that has all these tears in it and
42:54frayed you ever seen a rubber band
42:56that's really old what happens when you
42:58stretch it you just see all the tears
43:00even more and you're stretching a
43:01sensitive torn out tissue that's what
43:04happens with muscles that have tears
43:06that have poor circulation the fatty
43:08infiltration and the muscles all weird
43:10like the tissue changes so let's get
43:13circulation and let's contract it are
43:16examples of this let's go to relevant
43:18ones for the back of
43:20tightness something that can really
43:22affect sciatica this is not a a new one
43:26is stretching the outer glute muscles
43:28and
43:29pureformance now a traditional approach
43:31you go to PT stuff I was doing is you'll
43:33stretch it and see if that releases it
43:36what else could you do you get a
43:37lacrosse ball or tennis ball put it
43:40there then you stretch it get it really
43:42stretched out the sensitive tissue that
43:45has no strength no trust never been
43:48pumped up it's just crying for help and
43:51it's tight while you stretch it Yank on
43:53it and put a ball and just dig into it
43:56and Bully it to like all right release
44:00and that's the problem with Active
44:03Release therapy when you still don't
44:05stimulate appropriately that tissue so I
44:08would have some sciatica that would lead
44:09to TV static and numbness down my
44:12hamstring I would do some of this feel
44:14like it helped for 20 minutes come back
44:17tomorrow it actually felt sore but in a
44:20bad way and even Tighter and then I
44:23would just go right back and be in this
44:24Loop so what's the evidence that's going
44:26to convince it otherwise let's train the
44:29area directly so outer hip
44:33example I coin something I'm not sure if
44:36I'm really the first Jordan let's make
44:38sure we get the trademark if I am for
44:40outer hip drop set let's go into the
44:43short range position of this the
44:45opposite of the stretch right if we're
44:48trying to stretch this we're going to
44:49put the foot inside the knee and yank
44:51let's do the opposite completely reverse
44:54it squeeze the muscle in the shortest
44:57range like a
44:58bicep lift up internal rotation just
45:02spend time at this toughest position for
45:0530
45:06seconds so you're going to hold it's
45:09going to start to burn it's going to
45:11feel like it's cramping you might even
45:13need to start easier which means lying
45:15down away from the knee your back may
45:18not feel comfortable being upright
45:20that's completely fine the better you
45:22get at it you're going to be able to
45:23turn towards the back knee and be more
45:26upright but my
45:28foot is off the ground just want you to
45:31be able to see that internal rotation 30
45:34seconds then immediately you're going to
45:36go into internal rotation with this
45:39abduction just just means you're
45:41rotating and you lift so now we're
45:43isolating slightly different muscles in
45:45the outer glute again 30 seconds easier
45:49is lying down and the away harder would
45:53be upright towards it eventually having
45:56no hands with the foot up would be a
45:58great standard for this step keeping 90°
46:01front knee 90° back knee burning like
46:04hell right now insane pump last step you
46:08go to the
46:10elbow and then hold that leg straight
46:12out so it's only abduction zero rotation
46:17holding that foot high I'm not on my
46:20back lifting I'm purely on my side
46:23trying to rotate the leg actually a
46:24little bit in thir 30 seconds
46:28here so by the end of this your glute is
46:32on
46:34fire and you could do this test where
46:37you pump it up and immediately go back
46:40to the stretch that felt
46:43iffy same position I have blood flow
46:45rushing through it's squeezed up it
46:47feels intense now when I go to
46:50stretch it's different it's just
46:53different you can literally feel more
46:55protected to push on it you don't feel
46:57like you have to go as hard cranking but
47:00just holding this it feels like a safer
47:03stretch and it is you have the
47:06protection of a pump so in the short
47:09term it's a better idea to do this
47:11strength than stretch or you call it
47:14squeeze then stretch approach train
47:17something in the shortest range like a
47:19bicep curl I would do just here super
47:21pump up and then get on the wall and do
47:24a big stretch if you only stretch
47:26stretch only stretch only stretch
47:28because it's tight you're missing that
47:30tightness is a symptom ask why so outer
47:35hip drop set again can do two sets twice
47:38a week well Brandon what if I can
47:40already do that there's a lot of women
47:42that have just different levels of hip
47:43mobility off day one progression it goes
47:48further I got 2 lbs three pounds in this
47:52little ankle
47:53weight strap it up on the ankle
47:57get right back into it and restart as a
48:00beginner killer killer pump 30
48:05seconds 30
48:07seconds 30 seconds kick out got a back
48:11extens on my
48:12neck okay we got to talk about it look I
48:15have other shoes but when I wear
48:17barefoot shoes I mean it Barefoot just
48:20mind your
48:21business it's called a mechanical drop
48:25set where basically
48:27you do the hardest variation first then
48:30easier then easier like you do shoulder
48:33press straight into incline straight
48:36into flat all with the same weight it's
48:38essentially this that is the outer hip
48:40tightness we can work
48:42on last one I'll say we could just also
48:45go to back
48:46extension I understand the feeling of
48:49relief you get by just hanging out here
48:53or wanting to do those knee twisters
48:57wanting to stretch out the spine in this
49:01crazy twisting contorting way CU it
49:04feels
49:05good but it's like you know what also
49:07feels good when you crack your knuckles
49:11now what happens you crack your knuckles
49:12again tomorrow and you crack them twice
49:14a day and they're still sore you crack
49:16them three times a day four times a day
49:17five times a day you go to a Cairo get
49:19shifted you get adjustments twice a
49:22week you start to abuse the soft tissue
49:26and join joints because you're skipping
49:28the muscular side where you're supposed
49:30to be strong so this isn't bad but if
49:34you can't even do one back extension why
49:36are you twisting contorting the bones
49:39when there's no protection of the muscle
49:41so I would urge you as much as you can
49:44to resist all the Band-Aid relief tools
49:47all of the like deep stretch deep relax
49:50it feels good in the short term and it
49:52does nothing for you long term you're
49:54just treating symptoms and not getting
49:56to the root cause so if you are going to
49:59do any kind of flexion for Relief I
50:03would take the same squeeze then stretch
50:07approach I would first
50:11start some mess in
50:14here small New York City
50:17Apartments back extension ISO hold do a
50:21lighter set don't treat this like your
50:22normal training session if you've gotten
50:24to reps that's fine still do a hold if
50:27you really want to stretch out the back
50:28do one minute get a little bit of a pump
50:31wake up the muscles
50:33first get everything in this short
50:35squeezed range that we talked about it's
50:37not stretched one minute okay I got a
50:40little bit of a back pump things feel a
50:43little
50:44protected now we can go to something
50:47like an elephant
50:49walk
50:50which is controlled flexion of the spine
50:54but now you have some pump in in the
50:56back where it's not just guessing if the
50:58discs are going to hold guessing if the
51:01bones are going to get irritated you
51:03have a really good feel and sense right
51:05now and a swelled up effect of the
51:08muscles so if you go I start with two
51:10legs simply floating through this
51:14increased tension of the spine when you
51:17extend the legs a few things happen one
51:19the nerves get stretched that run all
51:21the way down the leg to the to the disc
51:23grot basically when you straighten the
51:26legs everything things getting pulled on
51:28also when you straighten the legs it's
51:30pulling all the connective tissue and
51:32fascia right at your sacrum and your
51:35spine So eventually of course this
51:38progresses to different levels I would
51:41start two legs for 30
51:43reps all the
51:45way until about 6 in off the ground once
51:48you get to being able to
51:51tolerate 30 reps with two
51:54legs almost touching the ground
51:58then I would say it's pretty safe to
52:00start doing one leg cuz the one leg
52:03Elephant Walk puts more than
52:0650% force on one side of the spine at a
52:09time you're literally popping out the
52:11hip in a certain direction to make that
52:14happen so one-sided back injuries can
52:16really get exposed in that I would start
52:18two
52:19legs again this is just a master class
52:23blast of things to work on but the
52:26princip are what I want you to take home
52:28from this The Squeeze then stretch is a
52:31much safer approach than just yanking on
52:34a chronically tight sensitive tissue ask
52:37your body why why is my back
52:40sensitive why do I have imbalances all
52:44throughout my hips after back injury why
52:46does my back feel so incredibly weak and
52:50why is my back tight as [ __ ] when you
52:53ask these questions the answer is
52:55usually not the relief tool you're using
52:57it's not the Band-Aid my back is tight
53:00because I don't stretch enough you
53:02stretch three times a day on these
53:04little dinky Band-Aids that can't be it
53:07it's got to be a different answer why is
53:09my back sensitive I take painkillers I'm
53:12taking Gaba I'm taking these nerve doing
53:16affecting medicine I'm getting cortical
53:18steroid injections I'm doing everything
53:20I can to dull the pain why is my back
53:23sensitive cuz those things are not it
53:26you're just literally blowing out the
53:28smoke but the fire is still there it's
53:29never going to work
53:31so your [ __ ] back is
53:35temporary it will only last as long as
53:38you try to use avoidance and Band-Aids
53:41as a tool to fix it now it's Circle back
53:45I came in
53:46hot with some
53:48shoutouts and some name drops in the
53:52beginning and I don't want to say
53:54there's again I'm just being extra
53:56thorough there's value in that stuff I
53:59am a formerly
54:01injured backs sufferer and that's why I
54:03come in with this sort of energy just
54:06being clear and Unapologetic that [ __ ]
54:07did not work for me and I was a physical
54:10therapist in training working in clinics
54:12taking people through it studying
54:13exercise science in school I literally
54:15knew the whole Theory top to bottom it
54:17did not work when I got hurt so unless
54:21somebody has climbed the mountain I'm
54:24trying to climb I'm not going with them
54:26on that Journey even if they're a
54:28mountaineering expert and they went to
54:29school like it's there's value there I'm
54:31not saying that these people are not
54:33experts but I think widely the industry
54:37is missing the next steps so we've
54:40learned how to get people out of acute
54:42immediate back pain but we haven't
54:45prevented The Chronic cases back pain
54:48cases are going up in society it's the
54:50number one cause of
54:52disability it's almost just a a thing of
54:55age we call it and I think the biggest
54:57culprit is the idea of avoidance being a
55:01solution you can never avoid a problem
55:04and expect it to just be mysteriously
55:06better over time you are it's like I
55:09remember being dead dead
55:12broke and I would never want to open my
55:15Chase app like just naturally I would
55:17want to avoid checking how bad my
55:19problem is and it would never made it
55:21better ever and you are in back debt
55:26and so the idea of avoidance if you
55:29never round your back you could never
55:30hurt it I got to be careful every single
55:33moment of my
55:35life you might prevent the debt from
55:38getting worse but you're never going to
55:39fix it and odds are life is just too
55:42dangerous anyways you're going to get in
55:43these flare ups oh great
55:48Heavens so avoidance will never bring
55:50you back it can only prevent it from
55:53getting
55:54worse and this game is so tricky of a
55:58sensitive area that's become your whole
56:00life focus of trying to fix this and it
56:02has so much fear and pain associated to
56:04it just go slow make a two-year plan for
56:08you to fix your back and expect a little
56:10flare up but in the long game it doesn't
56:12matter you're trying to build evidence
56:14it's
56:15investing 5 seconds on the back
56:17extension hold is an investment rest
56:20aside for today you did a good job
56:23that's it and a month from now maybe
56:24it's 15 seconds this is about sticking
56:27to laws of philosophy that you
56:29understand I can reverse engineer any
56:33problem that is slowly gotten worse over
56:35time and I could do the opposite and try
56:37to slowly make it better over time so
56:41build the evidence in your body play the
56:43long game hopefully this convinces you
56:45to give up the Band-Aids as much as you
56:47can you got to do what you got to do
56:50take a Tylenol if something gets crazy
56:52I'm not trying to be you know dogmatic
56:55about just suffering and pain but make a
56:58plan that makes sense for you and then
57:01whether it's a year two years you have a
57:04different kind of confidence that isn't
57:05just in uh you know fix your back in six
57:09weeks guaranteed or money back [ __ ]
57:12program you see online that I've Just
57:13Seen thousands of because I did them um
57:17so if you need help we do have a
57:19Shameless plugin the lowback ability.com
57:22site it is a road map of all this stuff
57:24I just showed it also has a killer
57:26Community we got thousands of people in
57:28the group chats all at different stages
57:30of the rehab and it's community-led I'm
57:33not even the most active in there
57:34sometimes there's so many leaders of
57:36people who have overcome way worse back
57:39injuries than me that may be able to
57:41help you if you're coming off of a
57:43specific thing too so that's pay what
57:45you want you can sign up for any amount
57:47that you want it's a monthly
57:48subscription but honestly you can figure
57:51it out yourself as well if you just want
57:52to pull gems from here take the
57:54philosophy of training the back directly
57:57very slowly very
58:01methodically yeah just play the long
58:03game do not buy into the quick fixes
58:05don't buy into the fear you got your
58:07back for your whole life so you got your
58:09whole life to fix it appreciate yall all
58:12the best peace

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