Build a Bulletproof Lower Back

Comments · 492

• SE

  @SethCapehartMD · 3 months ago (edited) · pinned

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• KH

  @khemkaslehrling3840 · 2 months ago

  Summary<br>First, if you are already injured, don&apos;t stop moving. &nbsp;Complete bedrest is not what is needed.Ibuprofen, light movement, time.<br>Second, prevention. &nbsp;Few times a week<br>- reverse hyperextention (3x10)<br>- glute bridges (2 legs, then 1 leg) (3x12)<br>- dead bug (3x8 per side)<br>- bird dog (3x8 per side)<br>- side plank (3 sets, 20-30 seconds each side, build to 45)

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• DA

  @danieldevries1722 · 1 month ago

  One thing that helped me tremendously is I stopped wearing shoes with any kind of a heel. No more cowboy boots, work boots, running shoes, or any shoe that lifts my heel higher than my toes. I now rarely have back pain, and I feel more “planted” in general. Plus squats are now much more enjoyable

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• AM

  @americarocks3175 · 3 months ago

  How lucky are we to have this doctor sharing his knowledge on YouTube? Love his succinct, no-nonsense presentation. ❤️

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• 嫌い

  @嫌いKurushimi · 2 months ago (edited)

  In case someone is in hurry...the muscle multifidus is neglected and those exercises work that muscle to fix the lower back pain <br>1. <a href="https://www.youtube.com/watch?v=cUIrmL1ZlWk&amp;t=384">6:24</a><br>2. <a href="https://www.youtube.com/watch?v=cUIrmL1ZlWk&amp;t=454">7:34</a><br>3. <a href="https://www.youtube.com/watch?v=cUIrmL1ZlWk&amp;t=501">8:21</a><br>4. <a href="https://www.youtube.com/watch?v=cUIrmL1ZlWk&amp;t=539">8:59</a><br>5. <a href="https://www.youtube.com/watch?v=cUIrmL1ZlWk&amp;t=577">9:37</a>

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• MO

  @MosaicHealth40 · 1 month ago

  Five things I wrote down:<br><br>1. The Multifidus muscle: A crucial stabilizer at the base of the spine (L4-S1) that often atrophies after injury (<a href="https://www.youtube.com/watch?v=cUIrmL1ZlWk&amp;t=127">2:07</a>).<br>2. Avoid total bed rest: If you throw your back out, staying mobile with gentle movement is much better for recovery than total inactivity (<a href="https://www.youtube.com/watch?v=cUIrmL1ZlWk&amp;t=271">4:31</a>).<br>3. The 3-legged stool: True spinal stability relies on the combined function of the multifidus, glutes, and deep core (<a href="https://www.youtube.com/watch?v=cUIrmL1ZlWk&amp;t=357">5:57</a>).<br>4. The Reverse Hyperextension: An essential, underutilized exercise for directly targeting the multifidus at the lumbar-sacral junction (<a href="https://www.youtube.com/watch?v=cUIrmL1ZlWk&amp;t=365">6:05</a>).<br>5. McGill Side Plank: A critical movement to train the lateral chain and stabilize the spine against rotational forces (<a href="https://www.youtube.com/watch?v=cUIrmL1ZlWk&amp;t=570">9:30</a>).<br><br>One sentence version:<br><br>&quot;Building a bulletproof lower back isn&apos;t about heavy lifting, but rather consistently training your deep stabilizers like the multifidus, glutes, and deep core to protect your spine.&quot;<br><br>Hopefully this helps someone.<br><br>You&apos;ll still get much more by watching the whole video.

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• MA

  @markcavandish1295 · 2 months ago

  I can’t believe my very competent and very rich Primary Care Physician and Chiropractors can’t give me simple, precise, and life alternating information like this.<br>💪🏼

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• KD

  @kdp66 · 2 months ago

  After 35 years of lower back pain I finally found dead bugs, bird dogs, glute bridges, and curl ups. &nbsp;All thanks to YouTube. Today I learned about reverse hyper extensions, which I&apos;ll add to the routine. Thanks. Every piece helps solve the puzzle.

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• ED

  @edcastillo4456 · 2 months ago

  Exercises begin at <a href="https://www.youtube.com/watch?v=cUIrmL1ZlWk&amp;t=364">6:04</a>.

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• LU

  @LuckyAlternative · 3 months ago

  Cobra pilot, 35, just threw out my back doing virtually nothing and out of work for the past week. Couldn’t have had better timing for this video. Thanks dude.

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• SL

  @Slosher52 · 3 months ago

  My personal trainer has put all of these exercises in my rotation with the exception of the reverse hyper extension. Good to know I&apos;m not just wasting my time with &apos;pointless&apos; exercises. Until I saw a trainer I was pretty much skipping all mobility and stabilizer exercises.

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• MA

  @manfrummt · 10 days ago

  Time stamps of each exercise<br><br><a href="https://www.youtube.com/watch?v=cUIrmL1ZlWk&amp;t=386">6:26</a> - Reverse hyperextension<br><br><a href="https://www.youtube.com/watch?v=cUIrmL1ZlWk&amp;t=458">7:38</a> - Glute bridge<br><br><a href="https://www.youtube.com/watch?v=cUIrmL1ZlWk&amp;t=502">8:22</a> -The dead bug<br><br><a href="https://www.youtube.com/watch?v=cUIrmL1ZlWk&amp;t=540">9:00</a> - The bird dog<br><br><a href="https://www.youtube.com/watch?v=cUIrmL1ZlWk&amp;t=579">9:39</a> - McGill&apos;s side plank

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