Low Back Pain and Working Out (IMPORTANT!!)

Low Back Pain and Working Out (IMPORTANT!!)

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Strengthen your low back once and for all by training like an athlete

Let’s face it, working out with low back pain or after a lower back injury is almost impossible. With your lumbar spine located so close to your center of gravity, virtually every exercise you do will travel through or have an impact on your low back. This makes training and lifting weights either painful or simply nonproductive, unless you start training your back right.

In this video, I show you the most important concept you must adopt if you want to not only overcome your lower back injury but start working out like you did before getting hurt. In order to lift heavy weights again (and it is possible) you need to be sure that you are taking a two step approach to your back rehab and training.

First, you must make sure to work long and hard on improving the stamina of your lower back muscles. The most effective way to do this is to concentrate on including variations of the classic hyperextension exercise that I show you. Of course, the name is incorrect, as you don’t need to actually hyperextend but rather extend your back from a flexed position to recreate the normal lumber curvature.

From here, you have to work on asymmetrically loading your back while in extension. You can do this by holding a dumbbell in one hand and trying not to let it rotate your body in that direction. Durations of 1-2 minutes should be the goal here as you work to gradually increase the stamina of the muscles in your lower back.

Low back pain is common in almost everyone that lifts at some point. How quickly you bounce back from it and how often it recurs are critical. If you have to have surgery because of it, or even metal implantation for stabilization then you cannot afford to overlook the importance of the sequencing that I’m covering for you here.

After you build up your low back muscle endurance in a single workout then you need to start increasing the frequency each week that you train your lower back. Aim for up to 4-5 times per week for a very stabile back.

Finally, when you have enough stability in your back it’s time to focus on building up your lower back strength to prevent low back pain from returning. It’s critical that you take baby steps as you work back to your previous lifting weights. Convince your back that you are in command of every weight you lift and then (and only then) will your back give you the permission to do so.

For a complete workout program that helps you get not only a strong lower back but builds core strength from the ground up and the inside out, be sure to head to http://athleanx.com and get the ATHLEAN-X Training System. Train like an athlete and look like an athlete.

For more videos on how to workout with injuries and exercises for low back pain, be sure to subscribe to our youtube channel at http://youtube.com/user/jdcav24

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Motivation is a key factor in determining the success of any fitness regime. It is vital to delineate your objectives and generate enthusiasm about achieving them. An essential component in staying motivated is to make exercising fun. Make it rewarding to you. Now you can set out on the road to success with these great ideas.

Workouts are not just about losing weight, they are about having fun. Try adding music to your workout to liven things up and make it that much more enjoyable. Your favorite tunes can be powerful motivational assistants that help you power through your exercise. Music just seems to make people want to move, and it is ideal to make exercise enjoyable and interesting. When you exercise along to music, it is easy to forget that you are trying to burn calories. It feels so good and your mind does not dwell on negatives.

Bring some friends with you to work out. Instead of dreading a workout, having someone to exercise with can make the time sociable and fun! By having someone to chat with, your workout seems to fly by. Working out with your friends will help you focus on fellowship and conversation instead of any tiredness you may feel. Working out with friends can be more fun than you think.

Workout video games are a new and exciting way to get in shape. The good thing about this method of working out is that you are focusing on the fun aspects of the game, rather than the grueling workout. If you’re more focused on the game than your body, you may be able to exercise for longer than ever before.

When buying great workout clothing, it should make you feel like an athlete and happy. Putting on your workout clothes can get you in the proper mindset and help focus you on your exercise goals. Workout clothing can be pricey, but the diversity of styles has increased dramatically in the last few years, making it easy to find apparel that increases your comfort and satisfaction during a workout.

Stay away from repetition in your exercise routine. Switch it up as much as possible. If you want to be productive, you must avoid being bored. There is a chance that without proper incentive to keep trying, you might even abandon your goals. Changing a workout routine around regularly is a good idea to keep things fresh. This is essential if you want to stay motivated. When you stop an exercise routine, you run the risk of undoing all of the positive changes you have made up to that point.

One way to stay motivated with your exercise routine is to treat yourself to fun rewards each time you hit a fitness goal. Be sure to reward yourself with something that is significant to you. It doesn’t have to be grand, but it should be something you actually want. Make the things you earn easy to get and something that makes you happy. Enhancing your motivation to improve your fitness is the goal of the treat.

Your workout should not be something you dread. If you can make it fun, you will be excited to do it. Follow these steps to make your exercise routine exciting.

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Associate professor of nutrition at the Univ. of Ottawa focuses her research on nutrition for athletes, athletic performance, weight management, the glycemic index, a measure of how carbohydrates affect blood sugar levels.


  1. Kudos for the video content! Excuse me for chiming in, I would appreciate your thoughts. Have you heard about – Liamwaan Soothing Enlightenment (do a google search)? It is a smashing exclusive guide for wiping out back pain and sciatica in 3 minutes minus the hard work. Ive heard some great things about it and my old buddy Taylor after a lifetime of fighting got great results with it.

  2. Can you do a video for women ? Please ? I am 59 years old, but still in decent shape except for my lower back. I have chronic lower back pain. I want to feel better. How does an older person approach this and be successful ?

  3. Ghost says:

    Want to give a big shout to Jeff, lifting weights was my life and a back injury kept me out of the gym for nearly two years and doing this simple trick on a consistent basis really made the difference and got me back in the gym. Cheers!

  4. Karen M. says:

    Hi Jeff . thanks for this video. I'm just starting in after years of deconditioning. Wondering if you would make a video about precautions, modifications and what to avoid for neck problems. I know its a tricky thing and for now I'm using bodyweight exercise to get stamina back. I once saw you demonstrate an awesome machine called the ' bear lift? ' or something like that which you said qas often used with pitchers. Since I'm not a pitcher and most gyms won't have special equipment (at least I don't expect it) how can I modify things when I start using weights? I'm giving myself lots of time and keeping expectations to a minimum. I've never had surgery but have multilevel cervical trouble but its come to a fairly stable place and w. TPIs I'm able to get more range of motion and relief to train . I may be able to get periodic evaluation from professional PTs that run a facility but it's too costly for me to go there with any regularity. Thanks for all your awesome YouTube content! I did the 6 minute ab video on Monday and it's killer 👌

  5. If you can make a video on disc extrusions that would be nice.

  6. I've revisited this video at the right moment. Just had some issues with my lower back and these tips will let me build it up again! Thanks, Jeff!

  7. When I attempt to do various types of ab exercises, specifically things like crunches, my lower back tends to seize up, so much so that I often can't continue. Is this most likely caused by an issue with my lumbar spine?

  8. ZeidGho says:

    WTF I can't do any of these

  9. Brilliant' 👍👍 thanks' 👍👍💪🏼💪🏼

  10. zanychelly says:

    I did hurt my lower back two weeks ago, returned training this week and I am doing good morning but holding on the Lowe position for longer so I can improve stamina.

  11. Just stumbled across this after I done my lower back in from Deadlifts. Great video Jeff, will give your advice a shot.

  12. Yee H says:

    What are the those exercise you are doing

  13. Good and really informative video !!

  14. cullanom says:

    2:55 when superman is a gym rat

  15. I.D.B says:

    I'm suffering from lower back pain since i did wrong posture lift while training my back. It is that serious that i never thought it would be what should i do?

  16. I am 39 wigt 91 kg and 5 ft 8 inchs. For last month i started doing kettle ball. Its good for me. Its weight 8 kg . But i feel back pain. I stopped it for two days. My back pain gone. Again started my back pain come again. So i dont understand what to do. Should i quit doing it or walking for 1 hr rather than doing kettlebell

  17. I've tried for a while now not to get sore after deadlifts and rdls, i've videotaped my form and everything, it doesnt work, i get sore as fuck, but i work at a desk, so i think its a combination of everything. What im gonna do now is stand 10 minutes every hour at work, and focus on posture, remove rdls, deadlifts from my program, and do other exercises like you show here, hope it works, and i'll start deadlifting once im not sore again.

  18. tony says:

    jesus my back kills taking a dump after a spinal micro disectomy, i think if i tried this it would defo see me in the ground 😀 thanks for the effort though

  19. Carl Lundy says:

    I have a couverture in my lower back and I don't want to do surgery but I will like to strengthen my lower back by workmen out is there any recommendation

  20. constant says:

    What to do with Tail bone pain? It's bearable and doesn't have any pain while sitting as well. It only effect when doing abs exercise.

  21. Paul Wragg says:

    I wish you were my personal trainer.🏋💪

  22. God Bless You ! )
    From Russia with great respect and love for that you doin' !

  23. I have had my back broke twice and i dont have a problem with lifting but any exercise for say abs hurts my back to where i can hardly walk so i am getting a bigger belly now (fat) i was in good shape when i was in the army

  24. Johnbobon says:

    Jeff, there's a "T" in the word "important". It seems you may not have noticed it.

  25. Beau Simon says:

    I always scoff internally when I see these big juice monkeys at the gym with their belts and gloves. Some of them even using pads on their squats. I think how they have such a huge ego and are actually cheating themselves of some of the most life functional parts of those exercises. The only time I would use a belt is maybe during a weight lifting competition, but never during actual training

  26. Jeff please read this!! I was in a car accident a little over a year ago now, I didn't really have a back injury my injury is in my neck (herniated disc) however I have back pain quite often, it's only one sided. I had an MRI of my lumbar and thoracic spine done a month or two after the accident and everything looked normal. Yet I'm still having issues with my back. I am also having some issues with anterior pelvic tilt, I'm just really struggling right now in the gym. I'm trying my ass off, I've been lifting for 4 years (but had to take 8 months off from the accident) I've been back to lifting for 5ish months now, my strength is there, but I just don't feel good about it. I feel like I'm riding the struggle bus every single damn workout. Any recommendations at all? Should I step away from my strength training for now and focus on stamina? Will I loose my muscle if I do this?

  27. K Patt says:

    Love your videos. Thank you

  28. A V Ciceo says:

    I'd like to see a video on scoliosis. I have kyphosis and acoliosis and lately, as I am squating amd deadlifting with heavier weights,I feel pain and tightness on one side of my lower back.

  29. Thanks, Jeff. Extremely helpful and encouraging. I had a herniation in the L4-L5 area about 7 years ago and have dealt with weakness and pain off and on since then. I'm focusing on stamina for now. Thanks, again.

  30. Good job 👍🏽👍🏽
    Greetings from Egypt, my channel interested in such stuff with physical therapy right modalities 👍🏽
    I invite u to visit my channel


    Tarek Abdelhafez
    PT, DPT

  31. Maco San says:

    This is what I needed to see. I keep mini straining my back coming back from a lumbar strain from deadlifting a long time ago. I keep thinking that I could lift the weights easily but my body is weaker than I though. I keep moving up weights too fast and I end up overworking it so I become stiff and tender afterwards. Definitely stamina first then strength. I've been going for strength this whole time. Any other advice that would help? Thanks!

  32. i love u man this video gives me all the hope i need with my herniated disk.

  33. Great stuff, but how did you get into this position? What are you sitting on, is it a bench, seems like you got to point b and bypassed point a, can you address this for us? Continued success, Regards

  34. That really help me get my lower back stronger and I have a herniated disc 👍

  35. This video earned my sub. Thanks for making this video it is very helpful for me. I haven't trained in 5 months since I injured my lower back. I have gained some weight and gotten a little depressed from not being able to train. This gave me hope. Thank you.

  36. This guy is helping me so much.

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