Understand THIS About Back Pain (Q&A)

This is the first live back chats with Eddie and's up brandino we're going to answer these questions as if you're hanging out in the studio with us and um I asked for some questions you guys didn't disappoint this is a lot of Scrolls on this computer and I'm still seeing questions so we're going to keep it Swift and move through we'll put time stamps so you could look at where your question was Answered every week we're going to do this so make sure to submit them so let's get into it Lewis asked I just met

with my doctor and have a herniated disc is this program still safe for me to do um what's the boring answer as our coo as our legal protector absolutely damn he's getting us locked up we can't we can't diagn diagn prescribe treat blah blah blah so legally yeah um and and ethically we're not here Hern disc is a very light one but we get some Serious uh serious diagnosis brought to us and we're like hey can you fix it that's not what the point of this is right we're trying to reduce the chances of you

having further dysfunction and breakdown and hopefully turn the corner towards healing of the tissue that can heal so the foundation of your low back is the most important factor of all of it how well can it circulate and get blood flow how well can it contract and not spasm and atrophy that's where Things go wrong and that supports the ligaments that surround the entire spine that prevent shifting and vertebrae damage so long story story short get cleared by the doctor am I good for exercise if you're in PT and you're all cleared for movement then

yeah this is great to do you're making back deposits CU you have a back we all should um so it is safe if you hurt your back three weeks ago then you're probably not cleared and you shouldn't be in here you Need to watch the videos and just go on walks but um yeah so John then said number two I'm always sore so I don't know when to use my back extension machine advice on that would be great so if you're living a life of 3 out of 10 pain always um you you can't wait

till you're at 0o out of 10 pain because you're going to wait your entire life you're not going to be painfree cuz rest has done everything it can do for you if You've been resting for 2 years to finally have no more back pain rest is never going to do that so just treat your three out of 10 pain as your new Baseline and be very observant as you train this program you start to do back extension ISO holds make sure that threshold of pain doesn't go up to four out of 10 and five so

it's about relative symptoms not absolute symptoms you don't need to be completely painfree to start agreed so um three Daniel said Does the program eventually get rid of sciatic pain let's give context so I had two herni discs I had chronic back pain from that for about two and a half almost 3 years but I had tingling and sciatic symptoms of numbness and some pain on and off for like 3 and a half four years in total even on the plane last month we flew for 6 hours and we sprinted that morning I texted you

at 11:00 p.m. was like Eddie my whole hamstring is Numb gone and I had sciatic symptoms it was gone the next day though cuz I have a low back Foundation that state of probably mushing down on my glutes all day in a weird posture and my hamstrings got tight from the sprinting whatever y I had symptoms still so long story short I mean you had ernita dis right yeah no I had a pinch nerve which was directly led to my um sciatica yeah um and I had that for about three years as well so yeah

the thing to focus on is the Primary root issues so it's like when nerves are doing well you don't feel them that's the goal is to not feel nerves so it's a weird thing to try to treat um just focus on every relevant Foundation that affects it which is the spine's resilience get the spinal tissue as healthy as you can go to the glute strengthen squeeze it and stretch it slowly over time go to the hamstring the posterior chain of the leg strengthen it squeeze it stretch it over time go all The way to the

foot we train the big toe which you had drop foot that can be affected all the way to there so we train the whole path of the nerve and then train the spine and then very gentle nerve flossing where you can actually Glide it through the tight spaces but just knows sciatic is a secondary problem so it's going to take you focusing on the primary issues fixing that for years and just look for improvement don't try to fix the stica Try to fix every problem around your spine hips posterior chain that you can see and

uh yeah it just takes time it just takes time it definitely takes time and so okay Jack asked just uh wondering about getting started in the program you suggest sticking to the exact workout um no needs to fit the likes of C good morning anything else love your ideas hope to get started flare up today killing me hoping the long game is Way Forward so the guy who's sitting in a in A flare up today is asking if he should add more stuff to the program exactly what do you think uh probably not Jack we

love you we love you but no yes do the program absolutely uh I get the question cuz I post things online absolutely that aren't in the program yet absolutely and and that's the fine line of spreading awareness and being proud of where I've built to but also the honesty of the real route is so much slower and more boring than social media Yes and so just to give an example CD good morning is two things in one it's your lowb strength to actually at lockout and your hip mobility we did C morning today with dumbbells

so first get your back extension progression mastered make sure ISO holds are your [ __ ] and is no problem and you can handle it forever and then get your butterfly we also did that today knees closer to ground and get your groin really solid and opened up and not Sensitive so cuz C good morning is combining that yeah people try to ask can I get squats back in C good morning is back in everything leads up to what you want to do yeah it all does it all does and and don't be anxious like

you're missing out like if you're new to this stuff split squats are going to kick your ass for a long time and just find new ways to challenge yourself now yeah so yeah you don't have to worry about Jefferson Cur C good mornings you Need to worry about back extensions you need to worry about your split Squat and split squ holds need to worry about outer hip drop set especially if you're in a flare up let's just let's Let It Be Different let's approach this different for real um five River said do you train your

chest at all while trying to fix your upper back posture this is a great one right we talked about this a lot if you do train it how do you not make the upper cross syndrome worse so upper Cross syndrome is this idea that your shoulders have come in and you're really rounded and it's the kind of the blanket idea you train chest too much you don't train back enough so I became afraid to ever train chest and I skipped chest for years and I only did back and I did some shoulders and then I

have shoulder issues and I have collar bone issues I'm like what the [ __ ] yeah and so being fearful to train a muscle group because you have a Postural alignment it's intuitive but it's not right you you skip your chest thinking okay I can't make it tighter but when you Skip and neglect a muscle group it gets tighter tighter y so it comes sensitive so we do trainer chest what's the routine we do and like just explain to them the we put on screen the warmup before upper body days um we do I don't

know exactly what they're called but the stretches Smith curls Smith curl Stretches and we literally stretch out our chest our shoulders before we even but we super with flies and then yeah we super so we do a squeeze where we actually do the short range purposely training chest I never thought I would see the day yeah because I'm like I'm not a Gym Bro right I hate seeing myself do that but then I'm like not training the chest ever in your life is like never training the groin yep it's like the groin of your shoulders

exactly Conversation we had yesterday yeah and I'm wondering why am my always still tight and hurting my collar bone it's like cuz I never deliberately train it so if you have this condition your shoulders are forward and all this stuff right it's still better to squeeze and train intentionally in the right amount and then stretch Str it out to keep it desensitized and not getting sensitive and tight so yeah long story short there's nothing wrong with training your Chest yes I was the functional trainer who would hate to do any of the gim bro stuff

but like we're saying when you only train the functional stuff too you run into issues yeah I did so yep you need to train your chest you need to stretch your chest as long as it doesn't compromise your back and right be smart about it be smart about it exactly um K Patrick said soon I'll be having surgery after more than a year of recovery without the results I was Hoping for I want to use LBA routine for Recovery is this a good way of strengthening postsurgery I'm assuming you weren't in the program it sounds

like you're new I want to use LBA for recovery so I'm seems like you're not familiar with what it is quite yet um is it good postsurgery our very first LBA member Kyle who's a professional soccer player he came in right after having surgery not too long ago yeah prior and uh once he got to a Normal functioning State yeah he used this to pick up where traditional PT leaves off yeah yeah it works out I think that's the biggest thing with surgery like you go through their process obviously go through their PT and then

once that becomes stagnant yeah add in the LBA you know what I mean you don't want to jump straight into that cuz that needs I don't think that's a good idea so yeah and and it will become stagnant Because the 100% the job of traditional medicine right now is to get your back good enough to walk and sit yes 100% And that's a pretty lowlevel goal when you consider you get just a little inflamed because you get the flu you grab something and tweak something while now standing and sitting is painful again so it's like

you need higher Insurance than where they leave you off at and it's not knocking the traditional stabilization stuff but for sure um we can make Montras and keep this really simple is LBA for me do you have a spine yes then LBA is for you so it's like what if I had surgery if you still have a spine if they took out the whole thing you got bigger problems than I can help you with but for sure now everyone's entry Point's going to be different might have to start very slow you might have to skip

certain exercises y the point is just direct stimulus close or to the spa back deposits back deposits exactly no Matter how small um good grug do you have any videos where you explain the Elephant Walk In Depth progression everything around perfect form how you focus on it we took elephant walk out of the program so that's probably why he's asking cuz we did have that video so the reason we stop doing elephant walks is because it is more of a test of your low back than it is a builder mhm so if you can't handle

back extension reps yet putting your back through range with Muscular strength you can't do that yeah you're going to go lean forward and start to bend your legs yeah there's no reason for you to do elephant walks right you're yanking on tissue that isn't strong enough with muscle contraction so it's the biggest thing that I used to coach people at that flared them up and I felt terrible as a coach so we took it out um it's not bad it's not it's it's just after you get to range of strength with your back Extension so

like now at my stage elephant walks are great at my stage two years into my injury elephant walks were the worst thing ever especially with your active sciatica yeah so yeah first the approach is building the back through tension before you even get range um we do have videos on it but if you're still in that early stage we don't even need to focus on that to recommend yeah um aminor 10 said and also someone's going to be out there and Been like I had great results with it of course of course there's different things

and people find results we're just saying from like trying to shave down to the most common result that we've seen with the most often most people but there is no perfect blueprint for this stuff so just for them everybody's back is different everybody's Foundation is different right um aminao said I have bad leg pain from a pinch nerve it's been 2 years is There any hope of that retracting I feel hopeless worried that only surgery to shave the disc will relieve the nerve pressure that's a real fear it is and it that was me yeah

and it makes sense um the one the part I want to focus on of that message is I feel hopeless you should have so much more optimistically to focus on than to feel helpless and hopeless about so let's go through the the possibilities here You're either going to invest you said it's been 2 years since you were hurt and you still have nerve pain from your pinched nerve I'm assuming you haven't spent the past two years making steady deposits to your spine if you have then I apologize assuming that but I'm assuming you haven't taking

this approach anyways there's going to be two options if you still have sciatica right now and you train your spine and make all the back Deposits we talk about you work on your outer hips and the glutes and you start to strengthen and open it up you work on the posterior range everything we described and you still have nerve pain after a year the great news is if you do go get that surgery and they cut something out that big your recovery time is going to be like that yeah because you did all the prehab

to make yourself a monster MH a monster with a a [ __ ] in your armor that big you fix That now all the other pieces are ready for you exactly and usually what ends up happening is people that do this stuff for two years the symptoms get better anyways so it's either you get better or that one problem doesn't get better but everything else is better and you get the quick surgery and then you're great mhm cuz the biggest fear isn't getting surgery the biggest fear is getting surgery and it doesn't help you long

term because you didn't fix the real Problem so and then you fall into a loop so and then you get another what surgery now you in it and so uh we got a great name here Cino I love the Discord names uh um some are inappropriate they don't have filters on I didn't I thought that they would have like a a bot in Discord to block that but they like misw everything you know what I mean oh right they they're smart our numbers are smart so yeah nasty mother coll said when training back extension holds

i f my Back and handle a much longer time than my hamstrings I often tap out after a minute 40 double leg 45 second single leg what might be the cause aside from muscle balance how do we approach back extension so we don't get as much hamstring fatigue um let's go through some facts of life with this one you're going to get some hamstrings from this oh yeah so you will build your hamstrings um it's normal that you feel your hamstrings and it could be a Limiting factor what did you say to Jordan earlier today

the biggest weakness you gain from your back injuries um your hamstrings are shot yeah For You especially like my cuz I had yeah exactly I had sciatica I had constant tingling and pain in my hamstring and then my leg and then my foot causes inhibition where the musculature shuts down you have gamma Moor neurons when you have sciatic symptoms of pain the nearby muscular Tissue learns to that Freeze and stop and it inhibits firing so it shrinks yeah so by the time I got into back extension holds I was I couldn't even hold it for

10 seconds you know cuz like one like one side was so weak and then the other side was so strong you know it was completely inbalanced so of hamstrings and so yeah one you're going to feel the hamstrings that's part of it two a practical answer to be quick is just move the pad higher yep if the Pad's down by your thighs you're doing nordics basically definitely are if the pad is up to your chest you're doing trap three Rays so where you put the pad will determine where you feel it put the pad high

up on the stomach and um yeah that should really help so Jonas on rings said what are your thought on sleeping positions there's so many recommendations out there and no no one seems to have an overlapping and final answer so when you have a question like That everyone has different opinions different answers and none of them seem to correlate right what is that probably lead us to thinking it's the wrong question everyone's guessing because there's no telling what sleeping position is best for people yeah cuz all of us have different bodies mattresses mhm partners sleeping

with size you know I sleep curled like a ball like a cheese puff like curled up that's how I sleep so I can't give you advice yeah so That's tough it is tough and I I never get advice on the relief tools because I just know I just suffered through it I I don't know what I know a pillow between the legs can help pillow underneath the legs and like maintaining a little back arch helps some people um but the reason you're seeing so many answers that aren't lining up is because nobody knows the thing

to work on is your back um that sounds so Insensitive but it's unfortunately it's it's true yeah you know I mean you're going to go through a process maybe maybe try get in a different mattress maybe try the whole firm help me for me for most people they do complain about um S soft mattresses if you think about you sleeping on a soft mattress your your whole spine is just sinking in so um try firm mattress this is not like proper advice obviously I'm not a pro but Sue This man firm mattress help me um

and then train your back yeah yeah and because people are going to try to sell you the answer via mattress and I don't think that's it and there's a lot of good mattresses on Amazon for the low for sure there's no reason to pay thousands of dollars for a mattress when you could pay a couple hundred and have a good mattress so true do your research um do you think cycling is something someone with a hernia disc should avoid At the moment swimming is good for me do the program do the program and in the

program one of the biggest things is getting on the sled so if you're anxious about cardio or strength cardio um start pushing the sled and realizing how you won't miss any other cardio for the next six months as you really learn how to go hard on that put put like four 40% of your weight on there 30% like a 45 and a 25 if you're about 180 lbs and then do 10 minutes of It push and pull and the reason why I tell you this is because pushing the sled isn't just for the warm up

of your legs and cardio it compresses your spine as you push through your legs it goes through the spine and pushes into the sled you get little manageable compressions and releases of the spine and that really isn't a conditioning tool for tolerance to compression load which is important for the spine It's Not Just DE compression it's building Tolerance to compression not with 225 on your back to start so um but cycling if you're leaning forward always cycling like the position of that may not really be great for right now I'm not saying it's to demonize

it but yeah I hardly Miss running I hardly run and Miss cycling a lot I mean I get it I really get it just find find a way to appreciate this journey for right now swimming is for some people okay in the Thick of it um but while you're in your low back rebuild I would really focus on this sled yeah um okay El miles never had a proper diagnosis on my but my front right hip snaps this has led me to believe that I have snapping hip syndrome same leg lot of soreness numbing on

my right IT band think I've had a s thing right now during the split squats I experienced a sensation that led to numbing okay my question is snapping hip and Irritation on the side is it advisable to do couch stretches split squat other hip flexor work so yeah I have the same exact thing right now on my left hip flexor from sprinting way too hard way too fast and I basically uh irritated a nerve the subcutaneous lateral femoral nerve on the front left of my thigh and my entire thigh went numb then when I would

go into a stretch after irritating it The fascia got all tight and weird every time I get in the couch stretch it would wreck me um and so I was kind of stuck for a while so while it's fresh on our brain I do want to mention it there's a certain stretch we did try to put it on screen where we stretch the fascia of the side of her leg he's mentioning his IT band feeling all numb this may fall under the category of Band-Aid yeah cuz if you don't have a good back I don't

even want you stretching your back like But if you turn the outside of your ankle and stretch the whole side of your calf side of your lower leg and thigh and you can get a real intense fascia stretch all the way up to your glute and hip and for me that really helped that chronic snapping hip flexor type of pain um and also on top of that keep training it in the short range doing maybe gar Hammer holds or raises um the hip flexor kick out if it's not pain painful if you're getting a snap

and Click you do need to stimulate the area just avoid the click if you can and yeah stretching is painful pause it yeah so yeah I've had that it's not fun but stimulate it don't stretch into pain and I'll try to put that stretch on the screen a little it was interesting to feel yeah um let's keep it moving okay minoski we're 12 in yeah we got 50 58 we're about to hit a pace y'all have never seen before it's almost 1 month I'm completing the program Phenomenal I have a lower back pain and hip

pain last week but less but this week again pain started it was before jesz y'all got to really proof reading please before we send these in guys um month into the program low back pain hip pain less than before still doing the back extension hold one leg hold should I keep doing it or wait a few days is play the long game yeah for sure also listen to your body too yeah if if You're in a little flare up right now take it easy but if you're in the first three months and you're like hey

I'm getting better but I'm still not perfect what should I don't ask the question just just just play the long game you're right where you should be there is nothing wrong with this journey it is not linear you were going to feel better wow this back stuff really works hit your first flare up you're like oh I'm suing low back Then you get out of it you realize oh I exceeded my capacity I did too much tissue tolerance got it even better you kind of forget and do something a little bit extreme try to go

play sports again o off for a week it is not a straightforward Journey but the macro is better and better yeah so you're good this journey is really about listening to your body and learning your body so understanding the communication that we've been masking just by more weight More volume harder volume like calories in calories out is another mindset example just input output it's like qualitative though how's it feel yeah um Jord Omega said I started loading the back extensions and low back feels more sturdy I was wondering what's a good rep Target to signal

to increased load um the Reps that I like so of course we focus on mastering your body weight for a long time Y and I think it remains fruitful to do so I've been Still doing back extensions with no weight now um all year I get a crazy pump and still get stronger and I've done my body weight on my neck with back stench before so you can always do body weight if you want to start loading the back extension the first goal to go for is 25% of your body weight for 20 Reps for

someone like my size string bean 180 that's an empty barbell 45 for 20 reps that is the low back weighted test that will cook you yeah um the next level is Half body weight for 10 reps so that's 95 lbs like 25s on each if you do that for 10 that's really strong um and that's all I'll share before some crazy people start trying heavy ass [ __ ] and but take your time you can start with dumbbells out in front to load you should be a year into your journey if you're doing this with

the barbell but have you done barbell loaded back did I did um why does it sound like the didn't go well it did actually it was it was a Time where like my back was feeling really good and I was able to the the bar up but I sent you a video actually like oh [ __ ] oh oh it was way too early I remember early remember and um I don't know I've realized just like you my body my body weight sufficient enough for me to get a proper my boy was on unintentional bulk

get a proper pump in my little back so yeah I'm um no no rush for me no rush for me yep you learn how to make easy things hard yeah okay so Let's go King Julian on the website you can fill out questions to enter the Nordic bench curious if I don't win one am I allowed to copy and paste my info every month until I win absolutely enter it every round that's fine if we catch your email though let me tell you something for the Slick ones if we catch you submitting the same thing

five times in a round it's more likely to make us ignore yours than to pick yours yeah give us give us some substance like you Need to send a video send a video send a video that's also the cheat code we're going to make that thing give me give me some give me let me Fe something cuz we read these and if I don't shed a tear I don't even think about it I'm not going to lie no offense I mean there's a lot of good stories out there but we got to when people submit

the ones like it'd be cool yeah I'm like I respect it but there's somebody out here really struggling like there's a single mom or A single dad struggling right now you know so it's like do it up send videos send send something yeah and you know no just discrimination to the people just deing with a bad back you don't have to fake a story of how crazy and then we got stage five cancer and like you know but um yeah you can resubmit absolutely just don't abuse it we're leaving it open to the people please

don't make us regret it um Nika said I'm still in Phase One Of holding the hyper extensions 30 seconds I'm fine with that two weeks ago after one month of holding I tried to do 40 seconds and now my back is killing me I'm now back to almost no pain but afraid to do the holds again any advice I already adjusted my machine so it's high good okay so you took now look I'm not sure how long you've been okay one month of holding mhm so you're only a month in let's show the chart of

tissue adaptation that occurs at different time Frames it can take 3 months just for even the the most subtle change of tissue adaptation that's going to be relevant here so the first thing you're building is just firing patterns you're retraining the gamma motor neurons to fire but not spasm to not be inhibited so this is a neuromuscular drill for the first couple months maybe none of that means anything it's a hoopla but the main point to know is one month is such a short time frame If you're at 30 seconds that's a great deposit if

you did 30 seconds you're good 40 seconds flared you up that is your current capacity level you you can't demand more than that you're going to get a flare up and so do less than you think for another 3 4 weeks and when you go to do that 42nd hold maybe use a little assistance and make it easier in a different way and then get back to it but um a lot of these questions are just Like fair questions you know but the time frame is just like all's all's fair and love in war and

in the first three months of LBA for sure after that then we could be more strategic of like what should change yep mic of economy do you have ideas about long-term Integrations with things like CrossFit weightlifting hit cycling not in pain at the moment for me this is more about health and prevention of future disability for sure if you're good if the if your low back Is not the biggest concern in your life right now one congratulations we Envy you right but if not really we're happy for you but if the low back is not

the number one Topic in your life maintaining it is so much easier than fixing it just once a week hit a great session of three sets of 30 body weight reps slow intentional fully decompressed at the bottom and then fully come up and recompress with strength you just hit intraspinal tissues between every Vertebrae that's longevity or even if holds too second day week exactly what I was about to say or even if you start on holds like those back deposits are most people don't understand how beneficial a hold is you know a twom minute hold

so we've only done holds the past two months two months and when I when when we start do when we have done back extensions we're so comfortable like it's not it's not something that flares us up or hurts or anything like that so Yeah holds trust in those holds man TR in the holds say if you're fitting it into your full program of other things and you're not injured start at the beginning twice a week and then if you could yeah start with holds and then see how you do with reps yeah and one session

a week you go for that 30 rep standard for a couple sets and then the other day you go for that two-minute standard because the rounded back versus lockout are slightly Different demands easy work easy that's the foundation now other stuff side bending the other things the program of course continue that yeah do the rest of the program but um start there yep uh Joe said should other forms of weight training be discontinued when starting the program yes probably probably this is a quick answer is your low back the biggest thing in your life right

now yes absolutely cut it um no But it's getting there absolutely cut it you don't really have back pain mess around all you want what's the what's the famous I think it was Isaac Newton that the more you mess around the more you find out oh no that was that was Einstein not six was the more you [ __ ] around the more you find out um yeah you should stop for about you know two three months and really Embrace this as weight training it is not rehab take split squats go slow you Have to

earn the right to push it hard I say earn it is in your joint resilience your hip flexor flexibility your range but um these are exercises that are hard in the beginning for different reasons but then you get very potent results of strength so yeah agreed Embrace new embrace the new vin said hey I'm on my second week of the program congratulations welcome to the club phenomenal I have muscle imbalances on my right upper back low back pain lot of Improvement in my low back however I'm feeling a lot of tightness in my upper and

midback maybe more the next day after flow exercises it's getting un comfortable working at the desk desk it gets tightly quickly I don't know why I just had a stroke reading that it was it was written perfectly well I just got nervous there was like weird periods and stuff and I just no don't look at it no it's okay don't let me look at it um you're starting to have upper back Symptoms as you went through the flow that's it's a serious trap three Rays is no joke when you train that well it is you

could breathe too hard and catch a a spasm cuz your whole midback is involved everything that we do in this Direction with pullover and trap three is all the postural stuff so then when you're sitting in the chair it's like after leg day if you hit legs yesterday and you're going down the stairs today you're feeling it you might catch a Buckle in The knee right yeah you hit trap three raise yesterday well now the muscles that are trying to keep you from being like this are already fatigued and it's straining so this is Vin

you're you're in the right process for you're on week two you're learning what your body can and can't do mhm and you're learning that you can't train that hard three days a week with the upper back maybe take one day out uh maybe only do one set of trap Three yeah only do body weight no weight definitely should start no weight um should I add Mobility stretching heat pack I would just look at not exceeding Your Capacity I would take back a little bit di it down yep and if you want to add little wall

pullovers if it feels like it helps cool um hangs from the bar and to you know active hangs that we do you could do that but yeah just I would dial it back a little bit okay let's keep it flowing Lami said how Can I get more blood flow to L4 L5 S1 to start healing my dis bulge and anular tear okay so look it's when it comes to dis bulges it's not really a circulation thing like you're not actually getting blood flow so much so to the disc wall the annular tear annulus fibrosis is

the ring of cartilage it's not actually cartilage the Ring of fiber around the dis nucleus and when it bulges the inside pops out so you have a tear in the disc wall and you're trying to help Support the disc bulge don't worry about that cuz that takes care of itself scar tissue forms on herniated disc on its own always now does it completely reabsorb and get back into place that's where it can take time for different people um but how can you get more blood flow to your spine the very small tissues all the way

up to that problem back to such nice olds do the program it's all good uh Ali said I have pain connected with my inner left hip flank Shoulder neck do you have any idea what's causing this the pain is intense spasms no I don't it's it's too hard to like I'm just going to keep it real with you I'm not a guru and people that would look at that and be like hey left hip pain flank shoulder neck like Doctor Who they're guessing like um are you living with that pain always is it coming up

during certain movements we just need need more honestly so not not a complete question give me a little bit more next Time and I'll try to help you with that um keep active be healthy overall look for the clues but I don't got enough with that sorry uh Prine said in case of a flare up what are some things that should be doing immediately to manage the flare up pain and tightness pray hey it's hard to know how it's going to go you know yeah to C days ago remember me oh this guy almost had

a panic attack we're sitting in a chair he Said wait why is my back hurt I'm like what he no why do my back hurt I'm like all right what do you mean what kind of hurts like and I'm like does it hurt a lot no not really I'm like okay so you you're just worried about what comes next you think you have a problem yeah so we we definitely understand what you guys feel when you have flareups so he didn't even have a flare he back squatted today heavy weight and see a good morning

So it's just things come up and you don't know always how it's going to go and then the PTSD real flare ups but once you could tell oops I overdid it don't scratch the scab don't start stretching don't start cranking on it and pulling the tissue cuz then your back going be like oh you think we're kidding mhm you thought that was a spasm let me give you this boy come here and then you're going to be like I need to stretch more and you're going to end up In a in a back coma so

um get some magnesium glycinate likely take some relaxing stuff with that maybe a little epson salt bath all the things that make you feel good at least mentally holistically lifestyle yep inflammatory diet chill out on it don't eat the junk you know put down sugar for a day and just try to be hydrated live healthy and see if it's after two days you have a real flare up keep walking keep supporting the Movement it's not going to feel great the one thing I do recommend most people trying to do it sounds counterintuitive and crazy and

it doesn't work for everybody but it's worked crazy for some people when you are 3 4 days into a back flare up and your back is constantly spazzed up in this tightness mechanism get them on a light sled push where they're pushing through their legs getting the gentle spinal compression through the spine at every step yeah and Decompression as they let go something about that has disarmed people's flare up immediately and they walk included and they walk out of the gym good wow and it goes from like a 8 out of 10 pain to a

two wow now nothing structurally can fix that quick so what was going on shows you flare ups are a protective mechanism it's like an alarm system you tripped it off we're just trying to turn the alarm off so rest helps but sometimes a little evidence yeah and Sometimes it's ISO hold for the sheer force it could be sled push for the compressive Force so that's the best I got I'm not a big fan of stretching crazy though never helps NOP Carl said I've been doing the program for a month newbie welcome good to see you

previously doing a yoga pose found great relief from it it is only temporary I needed it daily but they helped me live painf free I stopped doing them to focus on LBA good Job but since had the pain flare up again have not have I just not progressed far enough to see meaningful benefit yes yeah you're in the first month so you are starting rewiring reteaching tissue has even come close to changing which is okay um like you said you know did he say he had progress yet okay he didn't say he had progress yet

I progress so I don't know but after a month there's no you're checking the Boiling Pot two minutes in you know So how we doing Mike on on the time thing we okay you're good I just make sure you're still recording perfect thank you we're flowing all right yeah you're good man Mike if you guys haven't seen the F Bros podcast that that is a setup we're in and I was a guest first Real Life inperson podcast in the studio um we're hijacking thank you Yeah let's just give the shout out while we're here seriously

people believe in this Mission so much I wore the shirt on purpose oh yeah the owners of this company are also owners of the CrossFit gym when I was homeless little guy up in New York City I left my job in Florida drove here and I knew I wanted to do this low back thing and I had no gym no equipment and nowhere to train people and nowhere to live nothing and I kind of knew a guy barely who was following My journey and really believed in what I was doing and he got me a

back extension in his gym let me sleep upstairs on the couch and I started training people out the woo from 8:00 a.m. to 8:00 p.m. just hitting clients hitting clients didn't even collect rent from me and uh since then we formed a connection like this that was Mike and uh oh my God why why did I just forget his name Alex oh my goodness wow I get them mixed up all the time right if I Were the type to crop and edit that would be when when but no um yeah Mike and Alex run the

supplement company have the shirt for and they uh Alex owns the gym and their friends that connected me with Mike yeah there's so many mics that's why I'm getting confused yeah Mike and Nick have this podcast set up and they let us film here for free because they believe in the mission of this story getting out yeah and so by the people for the people it's A beautiful thing so that's who just crashed the podcast not a smooth shout out but it's a shout out it's real um okay der said hey all any reason to

get the back extension bench over the back buddy strap I'm going just answer it quick um you can't really do single leg on the back buddy strap and that is a very important unique benefit with the lateral resistance of your spine the Rotator muscle and those kind of forces you do get a difference on the machine So if you have the choice I think the machine is better however if money is a constraint space is a constraint traveling the back buddy will do phenomenal it does great for two legs um so yeah what up to

you on that Chris hi Brendan hi Chris for people like me 10 years of pain several failed attempts find relevant help it's a lot of us here how do we fight severe Mobility problems protective movement patterns can I add small Mobility elements from the program On top of the program some other stuff micro sessions of doing specific hip oriented Mobility mini drills assuming the program itself does not cause any major issues uh semi slippery slope check out the FAQs and I answered or ask Brendan a scroll up on this chat ask Brendon a question I

answered doing other rehab based uh programs with this I wouldn't lift like crazy and go strength training outside of this because most people not mindful about it But I do think we cover a lot of hip stuff in for Mobility um and it's going to be a long game on that too and I think if you did just this you're getting a lot with the major functions of the hip and the rotation but if you want to do other stuff cuz you're really curious just don't let it mess this up and keep the back out

of it and don't go into cat Cow and child poses and like these flexion based and extension based and mobility of the Spine for right now because we're trying to build strength first as a foundation and tissue to strength before stretch yeah yep squeeze and stretch strength before stretch so I think we got hip stuff but you want to do more yeah I'm I'm not the gatekeeper Zack maybe I'll have to watch the videos oh my this is the one that made me laugh I'm not I'm not skipping any here we go maybe I have

to rewatch the videos you post on YouTube but I was wondering if you could Talk about is this program beneficial for anyone with any disc problem or potentially General low back pain did you just go to a barber shop and say y'all cut hair do you guys cut hair um Yep this is going to help with chronic low back pain that's solvable due to avoidance and fear it's low back ability for a reason yes sir you are in the right place 100% we're going to build all the things that lead to Chronic problems around dis

issues You may still have a disc bul but it won't mean much it'll be two upsetting months because you got rear ended or whatever right but your low back chronic degradation doesn't need to exist uh so yep the low back program is for low back backman uh mags opinion on degenerative disc disease repeated herniations they said the disc is getting flatter and should be diagnosed with DDD working your program and I'm painfree we got a Painfree mags in here that's called the pain free clap yes sir that's going to be our new thing um DD

so DDD yeah um you're painfree and you're doing great don't let these people slap [ __ ] on you no DDD this that da it's not a problem to have dehydration of a disc that happens with time um there's a lot of stuff coming out that I'm not get it into it rehydration has been shown with certain things like running and constant small Compressions of the spine it's weird and new but even if not um degenerative dis disease is a blanket term of osteop fites on the vertebrae of the bone of herniations of shrinkage maybe

even stenosis um I don't know if they consider stenosis but uh dis problems overall repeatedly and all these issues they then tell you you have a disease which is like so lame because then you think it's something happening to you yeah then you're like Oh that sounds scary well what's my life going to be like in 5 years is is it terminal is it Progressive what's going to happen to my spine and it's like um let me not cheese on the podcast uh degenerative this disease is not the root problem my mom just called me

that's why I'm just SL I love my mom calls me um degenerative disease is a is a blanket term it's not a disease it's a Artifact and you're seeing breakdown that has occurred now if you strength train the large muscles of the spine you stimulus the tissues like the multifidus the inter spinalis the longissimus and the other deep spinal tissues this will also help support the spine vertebraes themselves in the disc you'll also get passive strengthening and support to the anterior longitudinal ligament which is a long ligament along the front of the spine just to

give you all the blah blah Blah about how much stuff is trainable and protective in the spine outside the disc you work on those that's why you're paying free you're doing great um it's very unlikely your disc problems will get worse than they were going to get because you have a better back mhm so what are my thoughts on DDD I think it's a scarecrow and it's it's an artifact it's a effect not a cause what's the cause of your back problems it's not DDD the DDD is a effect you have broken down Right why

you don't get circulation you don't get contraction you lost range of motion you're sensitive so that's what we focus on I'm holding the mic I'm sorry um grills hey hey thanks for taking our questions anytime anytime that's not Tuesday through Sunday only Mondays I'm having so much trouble with the couch stretch my Rec fem is so tight on both sides I'm using four yoga blocks and still cannot Get my torso stacked and addition it's very hard to engage my glute when in this position I was wondering if you could comment on possible causes and possible

solutions I feel like this could really help if I can unlock this so yeah couple things um reciprocal tightness so basically if you have a really weak bicep like I do and it looks like I'm flexing a tat I just had to show the the the squad I'm sorry um if you want to stretch your Tricep but your biceps can barely even fire it's hard to really get a great stretch unless you can it's hard to get a great stretch to your bicep I meant unless you can really flex your tricep if you lost the

firing of your tricep you're kind of just trying to put your bicep into the stretch position versus active strength so for the hip flexor stretching you saying you're struggling to contract the glute that's why we're trying to get that end range lock out With the back extension ISO hold because the stronger you can squeeze at the end and hold that position of your back extension you're getting a stretch on the front side which is the hip flexor so if you're ever struggling to get the stretch on one side get squeezing at the shortest range possible

on the other side that's one thing um if you're just super tight on that hip flexor too I would probably go into that kador thei position sitting on the Heels yeah and just start to stretch the quads that way before you lean back yeah um damn this is going to be an edited video I've called out a lot of Clips yeah so let's put that on there you're going to sit on the heels and that's like a bilateral two-legged couch stretch without leaning back to start and that may be a good place for now um

but yeah take take some time on that and keep training the hip flexors even if it's tight keep doing hip flexor kick Out young traveling man hey I want to get your take on adding upper back work um for someone with a horrible upper back kyphosis meaning the big rounding of Hunchback during the lower back issues um L5 L4 L5 issues okay yeah how long have you been in the program how are you feeling with the pullover in Trap 3 if you have serious rounding of the upper back let's just take that in isolation you

may not need 10 different drills and exercises and t- Rotations and twists and opening up it may help but even just with the holds of the active hangs getting the shoulders and lats and chest all opened up getting that really great and then pull over and then trap three race to lock it in with strength it it's a long journey and it may not feel perfect at the start but four six months of the basics done over and over can really change your posture for sure you don't need a ton of drills you need potent

ones that you get to Crazy levels at and you might have to start really easy like a trap three Ray is vertical almost like like that angle yeah um and a pullover long ways on the bench not crossbench and so yeah if if you want to add some stuff a try again you guys are always welcome but I don't think with upper back stuff you need to add a ton um if it's just about kyphosis now ALS Al your lower back affects your upper back so when you have upper back curvature issues that could also

be Holding on cuz the lowback Lost low dosis or it's not rounding properly so as you work on the hip flexors and pelvic tilt issues that'll help with the rib cage and getting everything stacked so um just not an upper back Guru I haven't had the problem personally so have you had upper back issues lasting no yeah um a lot of people tend to do better after 6 months of it if I think of something or see more that's needed we'll add it but get in the chat let's Chat a little bit more I'm curious

how long you've been here hamud hsh we're on 29 by the way oh man yeah we're doing okay um 52 I just want to get Mike home yeah he's waiting for us but this an hour is actually a pretty good time for this sorry you're hearing our process you guys are on the hangout let's keep it going and then whatever's left you could probably answer throughout the week but it's all up to you you want to finish here no I'm talking about at an Hour yeah that's up to you okay you know what I mean

if you want to get mic home yeah finish at an hour and then whatever all you see we Gott okay so hey Brandon I want to know if lowback injuries can cause weakness in one or both legs and if ISO holds is a good way to start I'm having leg weakness over a years stuck in a cycle or injure myself even if I try the basic exercise 100% yeah you could be having like symptoms down the legs due to low back issues um ISO holds Are a decent way to start um for some people that

can even be too much and they should start omitting that and even just split squat holds and then trap three Rays because even trap three Rays is a low back exercise um you can even do it without raising your arms it is you can be on the incline bench and literally just arch up and just hold with your chest on the bench and that's like an ISO hold for your midback yep including the low back so just view it As I'm trying to teach my low back to contract and not spasm I like the back

extension ISO hold you might need the Trap three raise hold you could do the seated good morning hold that we've shown here yep literally just put your shoulders in front of your hips to some degree flat back and hold learning how much you can handle is up to you so yeah you're you're in the right place friend that's where it starts OG ranga I've been doing this program for about 2 Months after injuring my middle left side of my back the back extension has completely relieved me of any pain pain free [Applause] clap that's a

painfree clap however the muscles and areas surrounding the in injury ache and become tight is this a common symptom and can I still progress as normal 100% MH so tightness is a symptom um it could be a symptom of not training long range enough that's Possible it's so stretching maybe um especially if you found no pain and you're not sensitive it's just a reaction of tightness it could be involved with the fascia uh it could be revolved evolved with a referral tightness meaning your hips are tight and that's pulling on your back when you do

stuff um so yeah if you haven't gotten Tob back extension reps that may help elephant walks may have a role here for opening things up just be very slow Cuz maybe the tightness is not about uh muscle length maybe it is about sensitivity or the nerves so um I've had achiness and tightness we sit in a chair too much we don't train the back extension you know for a couple weeks stress you get a little tight we got into body weight Jefferson curls really easy your lightweight starts to feel great again um once you've built

the low back Foundation to handle deeper ranges it's so much easier to address symptoms Of tightness but you feel a lot more comfortable too yeah you're not afraid so yeah I think you're on the right track you're two months in for sure so roel what's up just joined last week L5 L4 L5 Hern disc never have pain unless I get a flare up when I get a flare up it's bad I get a really bad gate lasts about a week I lift weights doesn't really bother me unless I go heavier than usual last flare up

was because I went a bit heavier doing bench press Should I stop doing weights all around Focus just on the program the lean gives me horrible pain and I'm ready to get my life back thanks yes what's your advice sounds like you know the answer you gotta lay off the weights man there's no need to go heavier than you need to yeah sorry life is about functionality like when you have when you have a low back problem or a back problem there's no need for you to stack up on weight and feel all big And

bossy at the gym like you're going to end up messing up your back and then you're going to be set back so yeah and you know what's riskier than a really big problem is a is a building problem that's right under the surface cuz you don't take it serious you don't you don't take it serious till it's too late yeah a lot of people with their low backs are like when the car check engine light goes on yeah they're like oh what does that mean that was weird turns off They're like oh okay I'll just

turn it off they start hearing a noise oh what was that noise Turn Up the Music it'll be all right until your car starts grinding gear your back is oh chronic it's not a flare up anymore now I have real back problems it's like don't wait until the car blows up to take it to the shop once a car blows up man it's a it's downhill maned it's downhill and that's when the people join of 10 years how do I even start the Easiest thing is too hard for me where do I even you don't

want to be in that sort of place you know a lot of people are and they'll climb their way out but it's a climb yeah um so take it serious now and look you can still train upper body just just focus on the add-on Essentials we're going to add the dips and chinups and the other things that are going to not be so straining on your nervous system and Spine and core heavy weights make lightweight heavy for Example for us we haven't benched in how long I probably haven't touched a bench in two years and

we benched yesterday for the first time yeah as strong as ever strong as ever so that's just us um Samuel hi curious to know whether a video dedicated to nerves will be out we do have one on my YouTube but it's not super thorough if you search low back ability sciatica there'll be a video that pops up um it's such a multifaceted one I've kind of put it off out of Perfectionism I think of wanting to cover everything but we'll make an education module to be really really good and explain at least educating all the

possible likely causes and all the lwh hanging fruit of where to start and the time frames and then the little bonus stuff on nerve flossing and gliding and the nerve specific stuff you might need to add so yeah we'll add some for that Sean can you give us some form tips and tricks on the back extension Especially for people over 6 foot having correct form is important amen Sean for sure lowback ability.com you're in the program check out the video form tip start flatback once you start getting to reps you're going to start doing half

hinge reps just to see how you handle a flatback with range of the hips then you start assisted little mini reps of your back rounding and then the eventual goal for back extension this is where a lot of physical therapists say don't do it But it's because they don't know how to train skillfully people from the flat position to the rounded position it's no good or bad it's just steps yeah so the good form look I just said the good form there's no good or wrong form the good form so the end goal is to

be able to tolerate a full inverted decompressed reps where your elbows are extending out your upper back is open up and you're decompressing the spine and then you come back up you can actually cat Cow it So you round on the way down chin down all the way inverted then you chin up and try to flex extend on the way up I like to do that sometimes and then other times I'll just do the normal yep reps so 34 cranky pineapple whoa Brandon I can engage only engage my back glute on the couch stretch if

I externally rotate my back leg on the wall is this okay I'm duck footed yeah yeah that's okay it might be tightness on the groin um yeah if you're duck foot And you see your feet are set a certain way that's reflective of hip stuff so why can't your hips internally rotate that could have to do with outer hip flexibility or inner hip flexibility so look at the look at the butterfly look at the um pigeon strength and look at that and see but okay Chris d24 I play soccer as did we and I've been

out for playing for about 6 months from two disc bulges in low back how do I go about returning to playing I had been doing The program for about a month felt a lot of progress and then attempted to practice and then I seized back up you have your answer bro you have your answer and I don't blame you because when you go to PT how long does PT rounds usually last uh8 weeks 8 to 12 weeks 12 you know so it's we get this idea that you can be fixed in 12 weeks you ain't

fixing [ __ ] now fixing nothing in 12 weeks you're going to feel better but um look Chris I don't think you said How old you are you said you play soccer and I say d24 maybe you're 24 years old um you got time make this the year of becoming a different kind of athlete and working on all the things you never knew were weak links and yeah give yourself three four months juggle a little bit probably yeah maybe some light passes but if you got out there and you got hurt yeah yeah hit your

standards first hit your back extension reps hit the 30 rep standard over months so for sure you Got your blueprint so now you just have to hone into it use it once you get relief don't feel like you have to go right into it yeah and hit hit hit the quality standards on this stuff for sure Jamie said I've been suffering with nerve problems in my low back area specifically sacrum which is the base of your spine very very low back um I've managed to free up several compressed nerves but I still have one ache

when I sit against something not burning but a Dull aching I'm wondering what I could do to get rid of this it's the only remaining problem that stops me from working thank you yeah so sitting is interesting you got very very low nerve issues and you're sitting down in the chair um something to look at is do you see you like rounding your tailbone underneath you or is your tailbone kind of like upright are you tilting your pelvis I'm not the posture guy to tell you how to sit I'm saying learn what's Sensitive can you

cause a sens sensitivity by rounding extending if you sit and lean back do you get sensitive is there anything in movement that you know hurts you cuz then you get to look at that and be like okay well there's some opportunity for training potential what's similar to that I would have pain when I would go like this and lean back which is considered extension intance so that's why I do back extension ISO hold still and we did the SE good mornings And I did a hold at the bottom of it and I just build that

strength again even at work you could try this if you're feeling pretty good but then you feel pain in the chair maybe start your day or include two three times a day a two-minute hold here with a flat back extended train the tissue all the way along close to the sacrum as you can try the single leg reverse hyper get in the chat ask about that someone will Send that to you include that twice a week yeah train the Train the muscles near the sacrum for sure okay let's keep it moving moots hello everybody mild

scoliosis I have a bunch ofur bulge discs and osteophytes which are bony growths on the edges of the vertebrae 28 years old pain is occasional but manageable um still didn't have serious injuries my question is regarding muscle imbalance in low midback whenever I do an exercise that Involves these muscles in a symmetrical way I feel the pump only in the stronger side for example back extension ISO hold how can I address this imbalance and try to correct it so we both felt that too yeah the back extension is hold we only felt the left side

Contracting M um we put out a video last week about a little fix if you're on the back extension you only feel the left side working then try the single leg holds one and if you want to feel your right Side train the right leg in the machine take the left leg out and then put your left hand behind the back this is a little Cool Fix has to do with the fascia line but if you have your right leg training and you put your left leg back you're going to really feel the right side

of the back which I used to not yeah um aside from that little tip and trick I would also look at relevant mobility and stuff down the glute to the calf even and uh fascia tightness could Be causing that as well um yeah we we'll need to talk more about that but try that out first Carly asked thoughts on the reverse hyper you know that machine uh yeah where you're sitting on your two legs would swing back up y you ever tried it when you were hurt no yeah stayed away from too much momentum in

my opinion it's a great exercise people Rave about it people fix their back with it but when you're really sensitive like the levels of reverse hyper are hard Really hard impossible yeah there is no like buildup entry level yeah there is no buildup cuz it's just a swing right even if you're just using your legs that's still a swing to somebody that has a very imbalanced back that is not something about and I like the idea of down the line maybe you do back extension and then you do reverse hyper cuz back extension your glutes

are locked in but your back moves reverse hyper your back is locked in but Your glutes and legs move you hit it from the bottom up you know I think once you hit all your standards and you feel comfortable doing that yeah go for it but like if you're in the beginning of the journey yeah things with momentum are a little tricky when you're sensitive trick marleene said hi Brendan about walking backwards on the treadmill when it's turned off off it's so heavy in the gym and I only get motion when I rest my low

back onto the machine that's How you should do it your your back should be on the machine put a pad or put your hands like definitely do that um I cannot do it with only holding my hands on the sidebar it's too heavy exactly yeah you're going to want to put it something you have to push against the machine so put a pad roll up a a yoga mat put your hands behind there for sure we're on 40 um LC Coler Brendan what are good mental notes to have pushing yourself but you always seem to

Do too much causing a flare up get tattooed play the long game um yeah play the long game for real so today for example we squatted not that heavy I think 245 and I was like let me just do 275 and I thought nope see this is exactly where happens I haven't back Squad in a while because of the hip thing I had um I've been doing lots of other leg stuff I feel strong but it's like I feel blessed to do this today I was like well let's see when it breaks Down I was

like wait let's not go until it fails let's do one less than I want to that's been my Mantra cuz I am the type to always do too much and I I used to be that same guy and then you learn enough Le you definitely learn so it's my thing is just to to always save one in the tank do one less than I would like to and find the win and what was done so take your wins you know there's no reason to push yourself to the to the max you know so yeah take

your wins man 100% okay so next we are in uh do you get any pain or flareups on specific exercises currently did you surpass pre-injury strength resilience how long did it take to rebuild yeah um so look I'll be completely transparent my back's good I don't have any back pain during any exercises the things I've come across mainly I've been stuck with other injuries that came from getting back into sprinting way too fast and hard and I thought I had it all Figured out strength through length train everything deep ranges train the joints but then

I I learned things about real structural balance which is you have to train the short range and the long range you have to squeeze and stretch I was only stretching my outer hip I wasn't strength training it I was only stretching my groin I wasn't squeezing it and I started getting all these injuries I was only doing nordics deep knee flexion out in the outer range But I was never squeezing my knee anymore because I was doing nordics and I got all these weird knickknack injuries again so that's what was plaguing me and now I

learned new things I added to this program to help with that yeah but for my back is really good um I stopped doing back extensions for about eight months because I had a tear in the back of my knee um a pople tear and after taking eight months off the back extension I Was getting achy I didn't have an injury but I was sitting in the planes like oh yeah damn it's coming and after four or five months getting back on it perfectly great I haven't had a flare up since last December like 2023 um

yeah I'm coming up on that yeah you're getting close um so no pain or flare ups under anything sometimes I'd feel sensitive in like a back squad or certain things the lockout strength of my back but I did more ISO holds went Back to the basics which are really not Basics loaded it weighted back extension holds um and all good so it took me about 3 years to get here and then I had a year or two of buil business and oscillating so okay Andy said my 60-year-old brother has a l l spine fusion L

spine herniation bone spurs all up and down trying to convince them to your program surgeons won't touch them I'm worried the constant years of pain eventually convince them to do something Stupid oh jeez I don't think he has anything to lose with the program but he's a hard-headed jackass any idea of how to get this ball rolling he man we got a few options you want to drop his address we send some of our guys ski masks throw them in a van load him up with a back extension I don't have money I don't have

money oh you don't but you you do have the time for this back extension though so I need you to get on Them um it's hard man it's hard to convince people who have been convinced they're hopeless because all the evidence has proved it to them yeah you live in pain for so long and you listen to The Experts second opinion third opinion fourth opinion tried the voodoo guys tried the holistic stuff and everywhere brought you back to I'm going to have back pain for the my whole life yeah then who am I the 12th

person like hey no but look it's different yeah it's Really really hard toin convince somebody it's definitely tough to convince somebody if they really want to get out of pain this is this is a way it takes delusion though yeah it does absolutely if you've been living in it it is a delusional thought that you'll one day be pain free and that's how it felt for me starting same this dude was trying to get surgery I was already low back ability I'm like bro we grew up together calling this man like bro I'm About to

get surgery I can't deal and I'm hitting with the the multi you got to get the gam mot what about your gamma motor you don't even know what I'm talking about do you ask her doctor about the gamma motor neurons she's like bro I don't know what you're saying but I can't live like this and that was that was that was a great point because I started asking my doctor about the the program and he's like yo that's that actually really makes sense you know I Started talking to my PT therapist about it yeah he

was like yeah no that really makes sense should definitely give that a try and I went through PT I got stagnant I started the Low back ability program and look at me now pain free Eddie clap it up pain free clapping that's a pain free clap this was not about you this is about Andy's brother it's not but Andy you can do it and his brother that's the thing it's how do you get somebody else hey just show him a Bunch of success stories go on our website we just updated the success story page if

you click on the site you don't even have to be a member yet so you go to lowback ability.com click on the little menu drop down bar and you can read all these success stories from people 60 years old 12 years old multiple surgeries car accident recks PE surgeons getting the surgery I'm the surgery surgeons going through the program fixing their back we got lots of Different types elderly young so it works man um yeah it's just just show evidence and just be there as support you can never force it but just plant seeds of

of inspiration and let's see you know let's see what time I do feel for you and I'm sorry he's that low um can't force it though that's what I've learned suelli nice name I'm wondering if any of these exercises have strengthened the muscles and tissue of the neck a lot of pain headaches yeah so The next stuff is where it's super sketch for me to answer because I've never had the issue yeah and it's such a sensitive area if you flare up your back you might be uncomfortable for a few days walking if you flare

up your neck you might be seeing double Brendan's on the screen so the only thing I've really tried to recommend to help is neck Bridges which is like the iso hold of the neck where you put your head against the wall and you gently Raise Up and Hold um but even that I'm I'm wary to give advice if I haven't had it so these exercises will help the contributing factors your upper back affects a lot training to low traps and things that pull on the neck um neck Bridges I don't think are a bad idea

but just be extra slow with with everything honestly I can't say more ethically um all right we're up 44 I say we pin it there and we'll do the rest later yeah some good Questions y' I appreciate you guys on this we got about 12 more we're going to answer um a little bit later on but this was uh it was good to just get a feel of what members are saying yeah it is different reading it versus talking about it yeah even just texting it you you know I think you could get into more

context and really explain things really well so yeah this was nice yeah and just getting to reflect like Remembering our steps in the same thought you know like oh I was once also an idiot with my back and the way I thought I'd be good in two weeks let me get back to blah blah blah and you're not an idiot I'm sorry we just lost we all went through we're all lost at one point but yeah this is going to be a really cool thing to keep up number one um we're going to post this

up and put time stamps so you guys can flip through and see where your question was Answered we'll open this up once a week so you can submit so if yours weren't answered you're on the bottom of the list you're going to be first on the next time and uh let's see how how far we can take this let's get it cool all right y'all play the long game doing great hit us up if you need something all right