Home Back Pain Fix
https://www.youtube.com/watch?v=lP1U_Vn3wbI
Tags:
Acute pain,
back pain,
Bremervrde Castle,
Entertainment Culture,
Human back,
low back pain,
Nociception,
Outwork,
pain,
Suffering,
Technology Internet,
www.youtube.com/watch?v=lP1U Vn3wbI
Just like repping out pull-ups can indicate adequate lat strength for your bodyweight, being able to perform 20 reps per side in single leg back extension is an incredible indicator of baseline lower back health
ANYONE can achieve this. I do preach training the spine in all directions – but this can often be the easiest, and most bang for your time first step
NEVER work through pain! If you’re experiencing pain behind your knee or anywhere else during single leg back extension, it’s a telltale sign you have more work or range of motion to improve on double leg back extension. Mastering full ROM hamstring curls can also help a lot as well
Lower back pain is SO rarely both sides, and there’s so few single side lower back exercises available. Single leg back extension fills in this massive deficit
What if I can’t use this machine?
Hey! Love your channel, how can I do these without the machine?
Is there a way to do this at home?
These are incredible videos. Will you please discuss how to develop strength for hip joints. For context, I have to wear cath lab lead for extended periods of time and have used your training strategies to build my back so I do not feel pain or fatigue. However, still need exercises for muscles supporting hip joint. Thank you!
Hey how can we do something similar at home?
I’m so confused, lowbackability says to round the spine when doing back extensions but you’re saying to keep the back straight
Haha youre right!
Interesting, I’ve never tried single leg but it’s genius.
I actually have bought a back extension for my home because it’s that important! I think it’s insane that we have couches, but not back extensions – but that’s just me. It’s a bit hard to makeshift at home which is why I think they’re one of the few pieces of equipment truly worth having, but makeshift versions at the gym do exist by setting up a barbell in a rack and leaning over – with heavy dumbbells to position your feet on
Will do!
And thank you 🤝
They’re for two different goals and you can mix in doing both. No rounding being for the goal of achieving the mobility to get in that range, and rounding being a variation for strength with spinal flexion
I personally have a back extension at my home, without having a home gym. It’s next to my couch 😂 but I’m crazy like that. I unfortunately dont know of any home substitute, but if I find out one – I’ll be sure to make a video
Yes! If you type in “makeshift back extension” on YouTube some people have covered this. It involves hinging over a barbell in a rack instead, with heavy dumbbells to position the feet on
But unfortunately no home solutions I know of yet
Help im stuck!
There are makeshift versions covered on YouTube by others that involve a hinging over a barbell and rack. I unfortunately don’t know of any home solutions, but will make a video if I ever do figure something out
Think about Jefferson curl vs RDL! They’re both incredible exercises – and essentially the same movement, except one you’re rounding the lower back, and the other you’re not. The same thing here! Both the rounded spine and flat back extension are incredible, and I encourage someone to practice both. I personally do like to start with building a base in the flat back version, and using very light Jefferson curls or elephant walks to introduce the spine to flexion
Let me know how it goes if you do!
Can I be of any assistance?
Why do it with a single leg and not both legs?
Thanks man, how do you split your training with so many different movements?
Hey ,I see on the QL extension for example when you are doing your right side in the video, you have your right leg forward, I see other people would put their left foot forward when doing their right side.
Any difference in your opinion?.
I did them for the 1st time today, I found doing it the opposite way to you kept my form good, otherwise on the other variation I would lean more backwards on the bottom of the movement
@@Movementgemsany link to that back extension machine ? 😂
What if this is too hard ?
In my case, even the double-legged version hurt my lower back. So I started doing single leg roumanian deadlifts with small dumbells and it really helped.
Thank you brother 🙏😎 I’m finally feeling so what back to normal.
Full body go brrrrrrrrr (I don’t actually know, but I wouldn’t be surprised)
Do you need to keep the back flat ie no rounding? Ive seen another channel (also influenced by KOT) recommend a full range of motion with rounding of the lower back as in the Jeffeson curl.
I have a lot of pain when I lay on the ground and arch my back, any idea what that would be?
@@nondrowzee yes! https://atgequipment.com/products/the-home-back-extension
It’s expensive, but is foldable and high quality. If you’re an ATG member use the discount code in the app for 20% off, and if you’re not you can still use MOVEMENTGEMS for 10% off
single leg variation rocks!
Is there a type of program that you offer?
I’m need a complete rehabilitation of my lower body lol I’m dealing with hip impingement, lower pack pain and mild sciatica symptoms.
Maybe its like reaching for your toes, you can keep your back straight or round them.
Bodyweight Reverse hyperextensions would be really close to this with zero equip😊
amazing, thanks alot!
Can you do a video running?, would like to see how the program effects on speed , great videos definitely inspired me to do more .
And if you need to regress it even further you can do a triple leg back extension