Fix Lower Back Pain In 2 EASY STEPS! (INSTANT RELIEF)

Fix Lower Back Pain In 2 EASY STEPS! (INSTANT RELIEF)


Hey, what’s up guys Scott Herman here from muscularstrength.com now Whether you’re doing deadlifts squats Overhead pressing rowing or even curling many of you are finding it difficult to lift heavy weights or increase the intensity of your workouts because of lower back pain But that doesn’t necessarily mean that you have a weak lower back Granted there could be some form issues here that need to be dealt with some of the exercises I just mentioned But any part of your body is going to stop bothering you if you’re constantly abusing it with training and neglecting recovery or stretching Constant abuse equals tight muscles guys, and it’s that constant tension That’s causing all kinds of issues for you as well as your lower back pain So I’m going to provide you with two easy fixes that Everyone can do before and after their workouts to open up and relax the lumbar spine as well as the surrounding muscles so that you can progressively Overload with heavier weights without worrying about taking a trip to snap city So the first fix is taking the lower back through its natural range of motion This is important because if your lower back does not have full mobility across all planes of motion This means flexion extension and rotation Training with these limitations can lead to a serious injury so with that in mind I want you guys to drop to the floor so we can perform an alternating toe to hand touch Followed by a scorpion to do a toe to hand touch guys start off by laying with your back on the floor Next lift your right leg into the air and then twist and rotate your right leg towards your left hand While trying to keep your torso in contact with the floor the entire time Try to really feel the twist and stretch across the lower back and mid-back while opening up your thoracic spine Then repeat with the opposite leg and continue to go back and forth for 10 to 12 reps Always staying in control of the movement then as soon as you’re done You’re going to roll over onto your stomach and perform the same movement Of trying to bring your left foot to your right hand and then alternating with that same motion using your other leg This is called a scorpion, and you will again repeat this for 10 to 12 repetitions This combo of rehab prehab exercises is going to get some blood into the area warm up the lower back muscles and take way any tension that you might be holding in that region and remember you are to do this for one to two sets before and After training and for the second fix you’re going to learn how to activate your glutes Properly so now that your back is stretched out and not tense anymore It’s time to fire up your glutes and hamstrings the way they were meant to be trained The problem is however that most people’s lower backs are far too powerful Tensed up and end up overtaking any movement, which causes pain and discomfort This is why you usually see people’s hips shoot up first when they deadlift vs. lifting the bar but by pushing through their legs and hips So what you need to do instead is learn to activate your body’s most powerful muscle group Which is the glutes and hamstrings combo for this fix will utilize an exercise that is also present in my fix anterior pelvic tilt in three easy steps video and Here’s how you can do it what you’re going to do is lie on your back with your feet on the ground and make sure That there’s no gap between your back and the floor once in place push through your heels and extend your hips toward the ceiling Flexing your glutes and hamstrings as much as possible as soon as you extend your glutes You’re not going to just stop when your body’s in a straight line You’re going to flex your glutes as hard as you can and get a slight Hyperextension at the top of the movement. This is how you fully engage your glutes when doing a glute bridge Then you’re going to hold this position for 20 seconds come back down to the starting position Rest for a second then go back up for another 20 seconds repeating this for a total of 10 repetitions Next as soon as all 10 repetitions are complete You’re going to rest for about 60 seconds and then complete a total of 3 working sets guys I know it takes time to warm up and perform movements like this, but these are the things that prevent injuries And if you’re currently feeling pain and discomfort when you squat or bench or overhead press or curl It’s only a matter of time before a more serious injury Finds you be sure to give the video a thumbs up and if you have questions or future video Suggestions leave them down in that comment section it has always more good stuff coming soon. See ya guys

100 comments on “Fix Lower Back Pain In 2 EASY STEPS! (INSTANT RELIEF)

  1. ScottHermanFitness Post author

    Lower back pain isn't the result of doing something wrong once during a single exercise. It's an accumulation of constant stress and tension from MANY exercises on the lower back without ever taking the time to loosen up the area. Even if you don't have pain now, if you're not performing these stretches and exercises before and after your workouts your lower back is a ticking time bomb of pain waiting to happen. So save yourself from having to rehab an injury and smash that thumbs up button if this video helped you out!

    PUSH, PULL, LEGS PROGRAM – BUILD MUSCLE & STRENGTH! – http://muscularstrength.com/Push-Pull-Legs

    Reply
  2. Henry Rodriguez Post author

    Awesome thank you so much Scott! I’m definitely going to start doing this. 🤘🏽

    Reply
  3. H Athlete4ever Post author

    I've had lower back pain through out my life, but over the past 2-3 years, I've had less of it. I think you did a similar video of this from a year or so ago that's also very helpful along with this video. Thanks for making this video!

    Reply
  4. Lucas Nogueira Post author

    Very good, solved my problem! But what I really wanted to know, what model of tennis are you wearing? Kkkk. hugs, your work is incredible!

    Reply
  5. zukodude487987 Post author

    Wasn't the lower back supposed to be the only muscles that you should move as little as possible. Thus twisting and stretching should not be recommended

    Reply
  6. KaptainBasketball Post author

    I've had a bulging disc from dunking for like 7 months now it's so bad can't even lift

    Reply
  7. SouthernMuscle Post author

    Hey Scott…..my right shoulder has been popping like popcorn (only mild pain, nothing overly serious) but my doctor stated for me to simply take a prescription strength form of Ibuprofen and to come back to see him if it persists. My shoulder pops loudly (but most times no pain whatsoever) at the slightest lateral movements. I fear Ill end up having to get surgery on my rotator cuff, as most attempts to alleviate the problem have failed. You think surgery might be my only option? Lifting DOES hurt. But common movements minus weights hurts only occasionally. Your thoughts?

    Reply
  8. Carlos Tavizon Post author

    It’s funny how, today that I’m suffering for a lower back injury from the gym, I came across with your video Scott! Man Tks for sharing this information.
    Greetings from Mexico

    Reply
  9. Andreas Harding Post author

    I've been doing exercises almost a year to get rid of pelvic tilt and pain in my lower back. Now days I don't have pain any longer but my Quadratus lumborum on both sides are cramping up 24/7. I have been trying to stretch and trigger point massage, and even added some rehab-exercises from my physio. Months has passed and no progress. Do you have any suggestions what I should do?

    Reply
  10. Joanna Marie Post author

    How about for someone who has disc problem at lumbar region? Is this applicable too? I mean the rotation and the scorpion exercise

    Reply
  11. Faulk Smash Post author

    Why is everyone copying Athlean-X lol?

    Vince with the shitty videos.
    You with the thumbnails.

    I don't get it man.

    Reply
  12. Matthew Stein Post author

    Very informative video. I have never seen those stretches and intend to try them out. This stretches the quadratus lumborum too right? Problem with me is, whenever I try stretching my lower back, I literally "never" feel it. Never get the stretch no matter what.
    My gym teacher made me do one and I only felt it in the hamstrings, not lower back and said "you're the first person to not feel that stretch who I've met."
    Any reasons why I may not feel these lower back stretches? Could it be neurological damage?

    Reply
  13. tennislover jake Post author

    Awesome work as always I’m
    Going to live by it an follow thru.,. I love the work u done with ur physique an ur big ying an yang personality .. the intensity

    Reply
  14. SkipinlLA Post author

    Sitting is constant abuse causing tension. I got a stand up desk back pain virtually disappeared now I have plantar fasciitis in my heals. But after 25 years of back pain i am good

    Reply
  15. Rohit Kumar Post author

    Probably with wrong postures of sitting or others I have back issues will this be good for me

    Reply
  16. Nguyễn Đăng Post author

    it worked so well with my body , i think everyone should try this , thank you so fucking much Herman .

    Reply
  17. Chris Yanke Post author

    Awesome tips Scott! Using your exercises in addition to some other workouts found in Mike Westerdal’s “hidden survival muscle” workout sequence. I highly recommend checking it out at his
    website. https://tinyurl.com/y9dhyleo

    Reply
  18. Justin hayes Post author

    My lower back pain came from a football injury a little over 6 months ago the doctors said my back would take 6 months to a year to heal cause I tore all the muscle in my back and sides (worst pain in my entire life) but a few months ago spring football started up and I was lifting weights on chest I was hitting new records on max bench and stuff but on legs with squats and dead lifts I was having trouble cause my back but I was still doing like around 135 squats for 4×8 because I didn’t wanna push it with my back and I was even deadlifting in the 200s but randomly now I’m been having pretty bad back pain for a few weeks now. I can’t even squat 135 but when I do front squats I feel no pain. Sometimes the pains gets bad or I can feel it when I run/lift/ or even move a certain way. Do you have anything to help me please? I have my last spring football game this Friday and I wanna be able to play it.

    Reply
  19. Goran Filipovic Post author

    Thanks for the Video! Excuse me for the intrusion, I am interested in your initial thoughts. Have you researched – Proutklarton Enjoy Playing Plan (probably on Google)? It is a good exclusive guide for relieving back pain in just 16 minutes without the hard work. Ive heard some interesting things about it and my work colleague after a lifetime of fighting got cool success with it.

    Reply
  20. Martynas Šliažas Post author

    It safe to do these while in lower back pain? Had squat day today and my lower back is toasted… Annoying tension in the back, barely can sit in the chair :/

    Reply
  21. Tropic Bound Post author

    Omg, never do it that fast unless you are already crazy fit (still not recommended to stretch fast !😒)..

    Reply
  22. Florence Wilkinson Post author

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  23. Henrietta Bernard Post author

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  24. Sharron Wynn Post author

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    Reply
  25. Sisir Mondal Post author

    Not certain about the points made but ,if anyone else trying to find out back pain relief exercises try Magonsi Back Pain Expert (Have a quick look on google cant remember the place now ) ? Ive heard some great things about it and my buddy got excellent success with it.

    Reply
  26. Henrietta Bernard Post author

    Love this back ache guide, "Kemzαnο Loni" (Google it)! Out from curiosity, I tried this program and located that it worked on curing my back ache. Considering that I`m quite happy with the end results, I also sent the guide to my mom and dad. They love the program also. It can solve your lower back pain really successfully..

    Reply
  27. Florence Wilkinson Post author

    I had been going through lower back pain whilst trying to rest at nighttime. I really feel that my hips will step out of position when I sleep on my side. On this certain back discomfort guide book, "Kemzαnο Loni" (Google it) it is performed the trick. Will not waking up many times at night with lower back pain… .

    Reply
  28. Glenna Silva Post author

    I have searched for a back problems treatment for few months and also this back pain guideline, "Kemzαnο Loni" (Google it) fits me flawlessly. Absolutely assists in back problems throughout sleep. I am surprised by the effectiveness of this particular guide. It is firm and just what I was searching for… .

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  29. Dominique Chang Post author

    My partner is experiencing back and neck discomfort and is getting concern supporting his legs, however when I came across this particular back pain guide book, "Kemzαnο Loni" (Google it), all of the stated problems are fixed appropriately. He said it gives the comfort he wants while sleeping, especially in staying away from back pain… .

    Reply
  30. Henrietta Bernard Post author

    I was going through lower back pain whilst attempting to sleep during the night. I really feel that my hips will get out of position when I sleep on my side. With this certain back discomfort guidebook, "Kemzαnο Loni" (Google it) it is performed the trick. Will not waking up many times at nighttime with back discomfort… .

    Reply
  31. Pauline Landry Post author

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  32. Sharron Wynn Post author

    My aunt commonly get up every morning having a lower back pain. I suggested her to follow along with this low back pain guide named “Kemzαnο Loni” (Google it) and in the following morning, she`s got observed good advancements. The guide has really shocked her.. .

    Reply
  33. Ginger Bell Post author

    My auntie is actually enduring alower back pain, commonly early in the morning. I encouraged her to follow this particular low back pain guidebook known as “Kemzαnο Loni” (Google it) and then in the following day, she`s got noticed good developments. The guide has really shocked her.. .

    Reply
  34. Shannon Huffman Post author

    After a couple of months of looking for a treatment with regard to my back ache, I found this particular back ache guide named “Kemzαnο Loni” (Google it) and it worked with my case. I can now sleep with out experiencing that pain at my back. I like this particular guideline. This is exactly what I had been seeking.. .

    Reply
  35. 1995GabrielxD Post author

    Hello Scott, I have a question. What kind of exercise can be done for a person that has a herniated disc in the lower back. Can these exercise be performed ?

    Reply
  36. gmoreau89 Post author

    I also highly recommend some planks and cat camel stretches. Activates your core and makes you aware of your spinal position during training. Good video scott

    Reply
  37. Shreyansh Post author

    Ok i will start this and i read ur comment that back pain is nt d result of a single exdrcise which u did wrong, bro i must agree with this . Ok can you tell me what to do and nt bcz i was doing squats, leg press, hamstring, static cycling and little cardio like jumping. Which one should i've to avoid . Should i stop doing leg exercises for some time & cure my back doing your recommended above exercise ? Plz Suggest , actually my Back pain not so intense bt i feel a glitch of something residing in my back for last 20 days. Plz help bro

    Reply
  38. thatsmydawg Post author

    I hurt my back doing deadlift. Been to the chiro. Gotten massages, stretch before and after i workout and this pain wont go away. It only really hurts when i sit down or do a back workouts. Ill try this, hopefully it works

    Reply
  39. Maxime Deslauriers Post author

    Will this help with my warehouse job? Do I need to stretch during my 8 hour shift or can I do it just before and after?

    Reply
  40. Playcer Post author

    I was sitting on the sofa with back pain from vaccum cleaning and you show us steps before and after gym…..

    Reply
  41. Dr Spine Chiropractic Clinic Bangalore Post author

    It's heartening to see more and more people are choosing alternate therapies and saving themselves from painful surgeries. We can't stress more on the posture and how it affects our back and spine health. Great video here.

    Reply
  42. txqueen956 Post author

    Could not getting enough sleep cause injury during a workout? I’ve been getting less sleep and hurt my lower back while doing a workout today.

    Reply
  43. Jame Andy Post author

    My auntie typically rise early in the day with a lower back pain. Since I`ve provided this back pain guideline, "Kemzαnο Loni" (Google it) to my aunt, her ordeal has gone. She`s very happy with the guide..
    .

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  44. kaseas lasa Post author

    My lover is experiencing back and neck agony and is getting concern supporting his legs, however when I found this back ache guide book, "Kemzαnο Loni" (Google it), all the pointed out troubles are solved accordingly. Based on him, he could now get enough rest for the reason that lower back pain and all sorts of some other discomfort are gone for good. .

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  45. Markus Lucas Post author

    I absolutely love this back pain guide, do a google search "Kemzαnο Loni". Quite often, the position of my knees, hips and back is kept because of this. As I get up in the morning, I do not feel pain any more. The problem of my knees has significantly improved ever since I started utilizing this..
    .

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  46. Debora Smith Post author

    It had been just Two days ago since I utilized this particular back pain, "Kemzαnο Loni" (Google it) nevertheless it already made a few distinction. Important to stay away from back pain. It`s efficiently attained my expectations. I`ve only used it a couple of times however seems to do what it`s meant to.. .

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  47. SK RABBANI Post author

    one study found back pain peaks at age 37, and becomes increasingly easy to fix. here is the revolutionary and safe procedure for instant back pain relief naturally please visit here https://www.backpain-breakthrough.com/read-the-back-pain-breakthrough

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  48. adam o'neill Post author

    👍🏻 I will try adding this to my morning warm up routine and see how it goes.
    I can’t get through a full day without back pain unless I spend a minimum of 15-20mins doing mobility warm ups and a foam roller routine, fucking sucks, but is what it is I guess

    Reply
  49. Von Zuchter Post author

    Guys if you have back pains that does not go away after 3-4 weeks GO to the doctor. I ignored constant back pain for 12 years and I had spinal stenosis since my mid 20s, a condition that usually happens to humans older than 50. I went to the doctor last year , I was 39 , pain started when I was 26-27… Doctor said to strenthgen my core muscles , back abs and glutes and lose weight. I started lifting weights but had pain during squating and deadlift. A lot of 'experts' told me to stop lifting. I went to my doctor and he said the exact opposite. He said continue squating and deadlifting , slowly without weights and slowly progress. No power lifting… Just fitness lifting. So now after six months I squat 50kgs and deadlift 60kgs. Thats not much and I propably will not increase the weights anymore. I also lost about 15kgs , I now weight 98kgs. The weight loss in comparison with the strengthen of my core took of a looot of pressure of my back. I feel like I am reborn. Dont listen to any expert but your doctor for any back problems. There are medical conditions where exercise is not allowed. In my situation exersice was the answer. Just go to a doctor if the pain persists. Dont wait for 12 years like I did. And when you are young , maintain a healthy weight and work out. In wasted my teen years , my 20s and my 30s sittin on a chair , not working out , and being fat. I had bad genes and I damaged my back beyond repair.

    Reply
  50. Daniel Woodland Post author

    I've had a bad lower bk pain for over a year now. Spent over 600 quid on cryotherapy found out I had a dropped hip. But didn't fix my back pain. Seen 4 doctors most said I have week back muscles. And my work doesn't help. Might give this a try as nothing else has worked lol.

    Reply
  51. Shelley Buchholtz Post author

    After a couple of months of searching for a treatment method for my back ache, I ran across this back discomfort guide known as “Kemzαnο Loni” (Google it) and it also worked with my case. Certainly assists in back pain throughout sleep. I am surprised by the effectiveness of this guide. This is what I was looking for. .

    Reply
  52. Shelley Buchholtz Post author

    No sciatica pain since I`ve starting making use of truly takes pressure off the back. Look for Google "Kemzαnο Loni" to read more about this back pain guidebook. Using this, one could sleep in various positions. Aids my hip pain and it`s comfy.
    .

    Reply
  53. Kristine Rodriguez Post author

    After utilizing this program, my sciatica pain has been relieved. Find out more about this back pain guidebook by simply search for “Kemzαnο Loni” on Google. Making use of this, you could rest in various positions. Helps my hip pain and it`s comfy. .

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  54. Jame Andy Post author

    This back discomfort guidebook called “Kemzαnο Loni” (Google it) has healed by back problems. This was the only real guide that proved helpful of all of the other guides I have attempted. I didn`t expect my back would be so much better. This may be only the greatest solution to my trouble! .

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  55. kaseas lasa Post author

    This specific back ache guide book certainly is amazing to me, hunt for Google "Kemzαnο Loni". The program was the main reason why my knees, hips and back are realigned. As I wake up every morning, I absolutely do not feel soreness any more. The situation of my knees has enormously enhanced ever since I began utilizing this. .

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  56. Jame Andy Post author

    This back pain guide seriously shocks me, search for Google "Kemzαnο Loni". Generally, I say this can help keep my knees, hips and also back all aligned appropriately. I get out of bed with zero pain when using this. The problem of my knees has enormously improved ever since I started making use of this..
    .

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  57. James Adam Post author

    I need help my back pain started when i was sitting and that was one year ago and i still have back pain every day please help me out

    Reply

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