The WORST Stretches For Low Back Pain (And What To Do Instead) Ft. Dr. Stuart McGill
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- čas přidán 18. 05. 2024
- One of the first solutions people struggling with back pain seek are lower back stretches to relieve their pain. But the truth is, many of these stretches for back pain are just short term fixes that actually end up doing more harm than good, and are the opposite of what people should be doing. A stretch meant to relieve lower back pain, like toe touches (and other similar stretches), trigger what’s called a stretch reflex, which gives you about 15-20 minutes of pain relief. But the problem is that this creates a vicious cycle of thinking that these stretches are doing good and are the only solution for relief, yet in reality are just contributing to the pain in the lower back. The key is to break this cycle. And that’s what I’ll do in this video. Here, I’ll show you how to relieve lower back pain once and for all with 4 moves.
Based on the findings of renowned back pain researcher Dr. Stuart McGill and his lab, the cat camel exercise has been found to be the least stressful way to incorporate some movement into the spine without aggravating it. For these, get on all fours and slowly move back and forth from a downward spinal curve with the head looking up like a cat and then move into a rounded spine while the head looks down like a camel. Each cycle should take about three to four seconds. 7-8 cycles are all that is needed. We’re now ready to move onto some mobilization drills for other problematic areas within the body that may be contributing to the pain in the lower back.
The first drill will target one of our major hip flexor muscles, the psoas. There’s a unique stretch meant to relieve lower back pain we can do that helps to specifically stretch this muscle. To execute it, get into a lunge position with one leg in front and raise your opposite arm overhead as you descend into the lunge. Then, bend your torso slightly to the side away from your back leg and drop your shoulder back to further target and stretch the psoas. You should feel a deep stretch in the psoas located in front of the hip of your back leg. Hold this position for a couple seconds and then take a step forward to switch your front leg and the raised arm and repeating the sequence. The goal is to perform six strides at a time.
Next, we want to move onto a drill that will help us further mobilize and open up the hips while strengthening some of our important hip muscles. This is critical when it comes to learning how to relieve lower back pain. To improve this, we’ll use a mobilization drill called hip airplanes. For these, assume a single leg stance, brace your core, and grip the floor with your planted foot. Then, place your hands on your hips and rotate your torso forward over your planted leg while kicking your back leg behind you. Keep the back leg completely straight and your planted leg knee in a slightly bent position. Next, rotate your hips in towards your planted leg (hip internal rotation) and then transition to rotating it away from your planted leg (hip external rotation). Aim for a total of 3 sets of 3 reps with this movement.
The last of the back stretches is going to help with the daily upkeep of your back. To perform it, simply stand with your arms overhead and count to 10. Then, reach higher and farther back for another count of 10. In this position, deeply inhale and work your way into an upright and stress free standing posture. By breaking up every 20-30 minutes of prolonged sitting with this drill, you’ll be able to prevent an excessive buildup of stress on your lower back.
So, as a summary, here are the stretches for back pain you should do:
Cat Camel: 7-8 cycles
Psoas Stretch: 6 strides
Hip Airplanes: 3 sets of 3 reps each side
Spine Hygiene Stretch: Perform after prolonged periods of sitting
Ideally you want to do these daily or even multiple times a day. At the same time though just keep in mind that back pain is specific to you and your situation, and there isn’t a general fix for everyone.
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Filmed by: Bruno Martin Del Campo
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TIME STAMPS:
00:00 - Stretches to avoid
1:35 - "Good stretch" #1
3:20 - "Good stretch" #2
5:58 - "Good stretch" #3
7:39 - "Good stretch" #4
9:24 - Action plan
![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](http://i.ytimg.com/vi/h_srhkcJxAY/mqdefault.jpg)
I rarely comment on videos but just wanted to say that this guy is providing quality science based information with a world renowned researcher, excellent demonstrations and absolutely no filler content.
Aren't you the guy in the video that got his back cracked? I think I saw you last night on youtube
Sucking science
@@incorectulpolitic ok come on now back to your room, there's a good boy!
@@incorectulpolitic This explains so much about the Trump presidency and his cult following.
@@redbeard8913 what an informative, enlightening, educational, intelligent and intellectual comment you just landed there. We learned so much from your comment(s). Keep it up! Thank you.
This is absolutely unbelievable. I have had crippling lower back pain for months and tried every one of the "WORST" stretches, with no improvement, the pain was present 24/7. After two days of these four exercises, my pain is 80-90% better, it is actually hard to believe the improvement. THANK YOU!!!!!!!!!!!!!
hows it going now? cuz there is always placebo effect could be when trying smth new.
@@arseniyhey its impossible but after two days of making these new exercises it was better!!!! Only two days!! After 2 years of pain… now its like 2 weeks and seriously its helping. Holy moly its a mirracle!! I was looking for so many things to get help with my lower back pain and only adding these 3 things helped me (1 doggy style i was already meaking).
@@arseniylmñh
These didn’t work for me I tried them for 2 months did nothing
@@mcrsmash8319 this should only help you not heal you. Im making this every single darn day and hoping it stay so, dont go worse
00:00 - Stretches to avoid
1:35 - "Good stretch" #1
3:20 - "Good stretch" #2
5:58 - "Good stretch" #3
7:39 - "Good stretch" #4
9:24 - Action plan
Thank you!
Good bot
Thanks 🙏
TY. Saves me time!
❤❤
I'm 38 and out of nowhere I could not even move. My back was so tight and I was in shock. Unsuccessfully I was trying yoga poses for a few days then thankfully found this video. It saved me!! After 2-3 days of these stretches I am back to 100%. I am committed to watching this every morning and night. I refuse to have another setback!!! Shoutout to everyone else in the comments whose like me and your back has been saved!!Thank you to Jeremy and the doc for life changing video.
I think 38 is the magic age at which you get sudden back aches out of no where 😕
@@shabanabegum4579 try being 48 🙄😂
My dumbass was 25 😒
@@steveenczi8967 24 here
Ever heard of doctors? They can be quite useful when you experience health issues.
@1:48 - cat & camel
@5:04 - psoas strech
@6:31 - hip airplanes
@8:36 - spine hygiene
Thank you for the time stamps. And also thank you for not saying "thank me later."
@@DefeatLust lol no probs
THANK YOU!
Thank you
@Hien Thanh maybe its too severe and you should see an expert, or maybe youre doing them wrong(?). Remember these are stretches, not strength excercises, so you shouldnt strain the muscles on your core but try* to decrease the pressure between your vertebrae.
1:05 “if those stretches cured you, you wouldn’t be watching this video” 😂 touché Jeremy, touché
actually...these stretches cured me (not only these ofc). I did it all day and iam god now. of course i can accept that these stretches wasnt good for me...so next time i will do others.
YT algorithm brought me here
It's not about curing, many people with damaged discs in the spine (myself included) will never be fully cured. It's more about reducing pain and avoiding making the damaged worse. And those streches worked wonderfully wellfor that purpose!
@@FNorbert this was my immediate thought too. Those "bad" stretches *helped* my lower back pain. But I think the important difference is I did *not* have disk damage. I have poor flexibility, tight muscles, and spasms. All of which is gone now. I did some of the "bad" stretches, and also some of the McGill exercises too. Tried lots and kept what helped.
Once again we meet again ;)
I did the 'wrong stretches' yesterday. I felt like an 80 year old with osteoporosis as I tried to pathetically limp my way to the toilet. Today, I did the 'correct stretches' and I feel SO MUCH BETTER. Thanks Jeremy for reminding us that we shouldn't trust information from anyone we see online.
What about sitting toe touches?
This was not onlinr information, the regiestered doctors in the private clinics and government hospitals are recommending these excercises
can confirm. I was handed a (nice laminated) pamphlet with a picture of the back skeleton with at least 1 and 3 in them around 06 @@promax9159
00:00 - Stretches to avoid
1:35 - "Good stretch" #1: Cat and Cow: 6 to 8 cycles
5:15 - "Good stretch" #2: Psoas Stretch - adapted hip flexor stretch: 6 strides per side
6:30 - "Good stretch" #3: Hip Airplanes: 3 sets of 3 reps each side
8:40 - "Good stretch" #4: Spine Hygiene Stretch: Perform after prolonged periods of sitting
9:24 - Action plan
ty
@laneyfran - Thanks for that recap - and for correctly naming the first yoga stretch combination as cat / *cow,* not _camel,_ which makes no sense, as both a "scared" cat's and a camel's silhouette resemble an *upward arched* back shape, whereas a cow has a swayed, *downward arched* back.
@@wholeshebang1 I see this mistake you mentioned made by people that dont know or do yoga. Not that it matters, the excersize/ stretch is amazing for your back and getting those life giving juices floeing in there!!
If spine is flowing and active, your life will change tremendously.
Seriously.
What means cycles in first stretch? Its just same like reps? Or cycle is set? 😅 my english isnt that good and i dont want to do anything bad.
@@mikojamiko4659 Did you learn What cycle means bro ? I'm confused too
I literally do all of the ones he demonstrated as wrong lmao
Same. I really was wondering why my back pain was still there after doing all the wrong stretches
Me too
They are not wrong. Just a bait.
Some experts say it's good, some say it's bad . I don't know what to believe in anymore. "Exercises you are doing wrong" seen a lot of these and what's next "you are breathing wrong" ?
They did not say all are totally wrong. At least one was good for one muscle but not the other, longer one. And they only target spine. So I would guess the wrong stretches do less good, not as effective if you have a spine probs
I have been roofing for 21 years and suffer from lower back pain everyday these simple exercise really help me a lot, I am testimony this is no bull shit. I appreciate you alot my pain has reduced in just 2 days of doing these exercise.
Damn that's awesome. I just found this video and the same thing as you. Up until now, the only relief I ever got was after the chiropractor cracking my back, it would feel good for about a week and then go back to locked and sore. I tried so many stretching videos, but this one worked the best. Especially the one with the bend front leg, and the arm up. Are you still doing these?
I do flooring and my back pain is terrible. Started years before I even starting working after getting kicked in the fight really bad. Now my ql muscle is tight as can be and everyday I get bad spasms and flare ups. Just hired a couple extra workers for my flooring business, no way can I work alone anymore.
@@bryce817 I wish you good luck Steve, I installed carpet and vinyl for 20 plus years and dealt with back pain for most of those years. Pinched nerves, arthritis and pinched nerves in hip flexors have left me with numbness in both thighs that get irritated when I walk or stand for a period of time. Knees are sore but I was taught to respect them so no major damage there. Been off the floor since 2007 and I miss it but I'm to old to do it anymore. I'll be 60 in August. What I found is the older you get the longer it takes to heal, thank God I had a good chiropractor during my career. I'm going to give these exercises a try.
How many times a day You doing?
@@MoiseGaby twice a day morning and evening
I was just dying with Back pain and this video saved my day. I rarely comment on videos but the pain relief is real... Thank you so much!
You are a GEM Jeremy! I had been having this lower back pain for several months and it was getting to the point where I couldn’t bend to pick up something off the floor. I started these exercises several days ago and my pain has greatly diminished and my range of motion has gotten so much better. My backpainseal cb-295 helped destressing my pinched nerve that was causing a shooting pain in my left leg. I plan to do these exercises on a regular basis to keep the pain away. I am so thankful.
You had the right idea to release a video like this after a whole quarantine where everybody is sitting for hours.
I wanna cry. I am so thankful that I found this video... i have been sitting down a lot for online classes and right now is exam week. My back has been acting up like crazy but these stretches helped to soothe it out.
How are you feeling now?
Thanks Jeremy. Hurt my lower back a few weeks ago. Besides sprained ankles while hooping, I haven't had a pain like this before so I was feeling very down. I wasn't used to being so limited. This video helped me recover. I feel normal again 😭. I feel for anyone with permanent or ongoing pain.
Brother I had 6 days of terrible pain that interfered with my workout. After doing this for 2 days I am almost pain free. You continue to be the best for gymcontent.
Woah, that psoas stretch... That's a game changer. I don't think I've ever felt that before. It feels warm, and I feel more positive about fixing this all of a sudden
yeah after watching this video I realized that is my current problem spot
What a great set of moves. I have had lower back pain for 40 years and this might be the first time I've actually released it myself. 1000 thanks!
Thats great! I start off with an easy stretch of the psoas muscle that susan koenig taught and then add to a 90 second piriformis stretch. It takes time but we all can heal.
I'm 16 and have 2 stress fractures in my lower back. the first exercise is a life saver
@@bigguh1 I do it with a foam roller....learned it from these guys czcams.com/video/Y_yFE2btDt0/video.html
I can honestly say that this is the best method for lower back rehab there is. Over the past 4 years I had at least 2 instances where my lower back was extremely stiff, trouble bending over without support. This was either caused by carrying something heavy, or a mistake in the gym. Just a few days of repeating the exercises in this video and it solved everything. For more extreme cases it can last a bit longer. Please follow the advice, it truly works.
THIS IS THE BEST LOWER BACK PAIN VIDEO ON CZcams!!!
I have watched dozens & dozens of videos for disc related pain and so grateful to have found this one!
HIGHLY RECOMMEND 👏🙌
TIME STAMPS:
00:00 - Stretches to avoid
1:35 - "Good stretch" #1
3:20 - "Good stretch" #2
5:58 - "Good stretch" #3
7:39 - "Good stretch" #4
9:24 - Action plan
in description btw
Thanks kind stranger
It’s in the description but ok ty superman
Thx
It's in the description tho
Thank you !
I want to thank you from the bottom of my heart for this video. Two weeks ago, I injured either my back, hip, or both while doing a workout. The next morning, I couldn't stand up or even roll over in bed. It felt like there were swords going through my back. At first, I was trying to exactly the stretches you've said not to do. As you'd expect, my back wasn't getting better. I felt like a kept reinjuring it. I then came across this video (in the middle of the night) and immediately started doing the exercises you and Dr. Stuart McGill have recommended. Now, my mobility has returned and nearly all the pain is gone. You're a lifesaver duo! Thank you, thank you, thank you!
I came here to leave almost this exact comment. I'd like to add that the set, explanation and lack of fillers is fantastic. I love to the point. Also I'm purchasing the book today for my guy because he's suffered back issues for years. Thank you, I appreciate this very much.
One of the best video on CZcams describing the lower back pain and its associated extremities as well as recommended exercises (not stretching) that really relieve the pain and prevents long-term pain as the result of not doing those wrong stretches.
Bravo.
I’m pushing 60 and have a history of (and procedures done), on my back. Just came across this video. I felt results immediately. Thanks for posting.
I’ve had a year of constant pain and these stretches are the only thing that have helped in the long term thank you so much ❤️
Glad it worked for you! Can you please tell us after how many days did your back pain feel better? Because mine is too painful.
This needs to be the new me too, starting immediately
My sh*t fucked up too...
@@user-vv1ox4qg9r ضبطت معاك ؟ وش صار
Same here... thank u so much for giving these exercises.. 👍love from india ❤️🇮🇳
For those that don't know Stu McGill, he's probably the best back doctor in the world. This is likely the best advice you'll ever get along with what he tells you in his book
Stu McGill is as Windows 7 version, but currently relevant version - Windows 10. Let’s not stagnate.
Vartas Gate who is windows 10 then?
international powerlifting champion Brian Carroll had a crushed disc.
Stuart helped him so he could lift again.
That's who Stuart is.
I know what an orthopaedic surgeon would be but back doctor is the vaguest term ever and literally means nothing.
I got rid of a low back issue by doing hamstrings stretches. Stuart doesn't seem to advice that stretch from what I've read.
He's not perfect in all he knows about the body.
Easily one of the best channels on CZcams. Covers every detail, and is 100% correct. Keep up the good work
Copied from here,might be useful!!Thanks!! Will review:
1:55 cat and camel max 7-8 reps.
4:43 psoas stretch (and avoid prolonged sitting) 2 sec per side 6x, basically lunge with back leg's arm up over head.
6:30 hip airplanes 3x3sec.
8:00 or 8:30 stand up every 20-30 minutes and lift hands together overhead, breathe deep
In second exercise i feel strech in right and left side of back
thing is not errbody can get up err 30 min i drive trucks so sometimes im sitting for an hour or more
@@Eastbaypisces den doo it err our er sum lik dat bru no whatim sain blud
Thank you so much!!! I have been doing wrong exercises for years with no improvement, actually being in more pain right after doing them! Now a short session doing the psoas stretch is all I need to bounce back to being completely pain free! Thank you from the bottom of my heart.
I had extreme SI joint pain for over a year due to long hours of work related sitting and travelling. I tried all stretching and strengthening exercises for the same (Pigeon pose, Child pose, bridge exercise, knee to chest etc...) but I personally didn’t come across any SI Joint pain fix video on CZcams which talked about Psoas stretch. Try it yourself and search for SI Joint on YT. However, this video has changed my life!! I can’t explain my pain relief in words. I guess it’s someone who has suffered and recovered can understand. Thank you so much
I’ve also had daily SI joint pain for over a year. Did you find a way to get rid of it for good??
I like the way he explains why each exercise is beneficial and how to do each exercise with excellent detail. I feel his ability to talk to the audience is one of the best demonstrated on the internet. The exercises he presents are great and have benefitted me.
It’s just incredible! PSOAS it was the answer to my severe pain that has been coming back .. Doing just few moves from the video I felt 80% less tension in the lower back ! THANK YOU 🙏🏻
I did the hip airplane exercise and like 50% of the pain is away and my back feels so much better I can even go to sleep without a sharp stabbing pain bothering me whenever I lie down. Thanks so much, this just feels like a miracle
I KNOW. It’s incredible.
FAX
Yeah them airplanes really opened my lower back.
Could you please tell me if your pain is back? I was doing wrong exercises till today and now starting exercises from video.
wow, the visualization of the movements during the interview gave it so much more added value! Great video again Jeremy!
I have had lower left back pain for 6 weeks. These exercises have helped me recover from pain up to 85 %. I was in major pain until I started doing these exercises. I was also taking 800mg Motrin pills twice a day. This my second day doing these exercises and I did not need a Motrin at all for today. Thank you so much Jeremy. I truly appreciate what you have done for the masses.
Can i ask how are you doing now, Is the back pain still there?
Thanks!! Liked, sub'd, shared... Will review:
1:55 cat and camel max 7-8 reps.
4:43 psoas stretch (and avoid prolonged sitting) 2 sec per side 6x, basically lunge with back leg's arm up over head.
6:30 hip airplanes 3x3sec.
8:00 or 8:30 stand up every 20-30 minutes and lift hands together overhead, breathe deep
Cat and camel 3 sets??
@@moses9595 no. just 6-7 reps. thats it
I really appreciate Dr Stuart McGill's expert knowledge and Jeremy for bringing this kind of information to a larger audience at large. Thanks to you all!
Cat camel: 1:58 6-8 cycle
Psoas stretch: 5:06 6 per side
Airplane: 6:31 3 sets per side
Spine: 8:31 after periods of sitting
Just the comment I was looking for
Thank you so much. I have been on the cycle of temporary relief by doing all of the wrong stretches you had pointed out. I have been unable to work for weeks each year. Now I have seen improvement since watching this video. I so thankful to you 2.
Finally found this video after using it in my past injury and worked like a charm. Recently hurt it again, which was due to poor lifting technique at work and inactive from lifting at gym. If you guys lift with proper form and technique plus stay consistent it will prevent injury moving forward. Stay healthy guys and these stretches will have you feeling better in no time!
I have had tension-to-discomfort in my low back for 20 years. I do full body stretches which helps, but never made it feel great. I also go to chiropractor which helps, but never makes it great. I did the standing psoas stretch this morning and this evening and my low back has no tension at all. Almost like a miracle.
Not lying here: I hurt my back three days ago and it has been seized solid, with no movement whatsoever. I've just tried these three exercises/stretches, and I'm able to stand up in my usual way, without the feeling that my hips are jutting forward. Unbelievable. Thank you so much!!
If your back was seized solid, with no movement whatsoever-- how were you able to perform these exercises and stretches?
@@hammill444🙄🙄
@@hammill444 good point
@@newcomer_4247 Precisely why these bogus comments are nonsense.
@@hammill444 that's the first thing that came to mind for me as well, if you can't move then you can't stretch lol
Man the psoas stretch is legit! I wont ever forget this stretch, thanks for sharing!
The only CZcams channel whose ads I will gladly sit thru. This is a compilation of information you can’t even pay for. Thank you so much!!
Glad the algorithm pointed me to this video! I started experiencing some back pain in a specific spot and started looking up daily stretches and yoga poses I could do to alleviate it and improve my posture and overall spinal health. Thank you for pointing out that the knee pull to the chest being one of the ones to avoid because I did start doing those which like you said did provide temporary relief only for it to come back worse at some point in the day!
The "donts " are correct. Earlier my backache got aggravated . I'm happy that, my condition has improved after discontinuation of those exercises . Thanks
Yeah my back would get even tighter
Me too! I
I'm a back pain sufferer for 20+ years. These exercises, combined with your easy to follow instructions and summaries are super helpful. I'm excited to put in the work and optimistic it will help. Thank you and Dr. McGill for this invaluable information.
From 🇯🇵 thank you. I was doing all the wrong exercises you’d mentioned 😢.
After doing all the exercises dr Stuart recommended and you responsibly (you search and give the best to your followers) are sharing, I immediately felt pain relieved. I’m back to my chores even though cloudy days are the worst for me. Arigatou.
As a 25 year old 2 years out from major back surgery, these videos are greatly appreciated! Thank you so much brother. Keep up the great work. You are helping out many people
Oh wow! These are the stretches we were taught in gym classes to stretch for warming up. Thanks for the corrections!
I did this exercise (I couldn't get on the floor, so I did it on the couch) after watching the video about 7 or 8 times, and when I was done, my lower back was unlocked ... I couldn't believe it … I sat down, and some tears flowed … I was bent over for a week and a half in excruciating pain every time I stood up and tried to walk ....- and I slowly got better after that ... back to normal! - Thank you so much for having this video available to help people.
Wow, I’ve watched so many videos on what stretches to do for lower back pain relief and this is by far the best one. My back pain really reduced by doing these stretches, honestly great job and great content.
Thank you so much! Out of a dozen back stretching videos, the only one that made my lower back pain go away is this one. The PSOAS stretch is truly a game changer.
Could you please tell me if your pain is back or not? I was doing wrong exercises till today and now starting exercises from video.
I like to add to each of these movements a long screech at the top of my lungs, co-workers don't like it but it really opens up my disks and relieves stress
I'm a grad student who spends a lot of time laying or sitting as I work. I deeply appreciate the doctor's input and especially the knowledge that I can trust him after all those peer-reviewed journals he's been in. Thank you for including science in this easy-to-digest dose of wellness. My back feels better.
My lower back has been hurting for the past few days. It feels better already after doing this set of exercises once! Thank you so much for this video!
Anything with Dr. McGill is gold!
Thank you both so much for this! The hip airplanes are challenging, even when I hold on to something, but I felt so much better after a few days of doing this.
I'm afraid for my knees on the hip airplanes.
I’ve had a year of constant pain and these stretches are the only thing that have helped in the long term thank you so much ️
For a week I was in pain and had missed all my workouts. Was considering visiting a physio and youtube recommended this. Just did as was suggested and miraculously, the pain has disappeared (After just one session, took like 5 minutes to complete). This guy is a legend! Many Thanks
Holy crap! I've had sciatica and general lower back pain for the last 4 years and have just put up with it and adapted my workouts accordingly, but after trying these out for literally only 5 minutes I feel like i can squat and pick things up with almost no stress on my lower back. Thank you :''')
_NGL I LOVE THIS CHANNEL WORK OUT IM NOT MUSCULAR YET BUT I FEEL MORE CONFIDENT AND MOTIVATED WHEN I WORK OUT_
just remember, no more then 10 sets per body part, about 3 minute per exercise, 8-20 rep range, go within 2 reps of failure or even to failure. Wish I had this advice when I started
I am a huge fan, thank you! My brother is a spinal surgeon who introduced me to Stuart McGill, and now after herniating my disc, I discovered this channel. Thank you.
Thank you Jeremy and Dr. McGill. It was my Psoas muscle all along that was weak and problematic (probably due to prolonged sitting) I will do these exercises everyday. I *will* get out of this vicious cycle and get my life back..!
I have just started doing these movements on a regular basis and I can't believe how well they're working. I keep waiting for the pain to return but it just... Doesn't.
Thank you so much for this video!
Hey plz tell me ..lot of stiffnes in my back when i do..cat &dog exercise..what i do..plz
I was having lower back pain from lifting weight heavy and using the exact static stretches condemned on this video, I felt immediate relief, like magic. I am still sore but I feel a considerable improvement on the pain. Thank you for posting this video
Oh man this is everything I’ve been experiencing for the last almost two years. I can do the traditional stretches it makes everything worse and I always have a hard time getting into the psoas. Thank you so much 🙏
Wow!! I practice yoga regularly, but still have back problems. My fiance has much more severe back problems. We just did these stretches together while watching this video. We really felt the stretches and appreciated the very clear descriptions of where and how to feel them. I just finished writing up a 10 minute yoga routine incorporating all these that we are now committing to every day. Super excited to see how we feel in a couple months! Thank you for this incredible video!
so, how are you 2 feeling after 2 months?
@@l2p200iqPlays if I was more consistent, probably even better. I have been pretty consistent with the hip dip/lift move and notice that helping, but need to revisit the others. 😂
@@EngineeringwithDrKelseyJoy DoCtOr EnGiNeEr YoGa ExPeRt MaStEr NaRcIsSiSt
@@EngineeringwithDrKelseyJoyhi Kelsey, any updates on the back pain? Were these helpful in the long run?
@@hereismatias I don't stick with it enough, but I do the hip dips a decent amount and it definitely helps!
Such great timing for all of those “work from homers” working on the couch! Save your back with these!!
The psoas stretch has been crucial to preventing sciatic nerve pinching in my glutes (piriformis syndrome). The "shoulder back" cue is critical to get the psoas to stretch properly. Also, loving the spinal hygiene stretch. So simple but feels so good! Thanks for another one, Jeremy!
@A H same areas on me
I don't feel anything, only my upper back 😐
Yeah I also don't feel anything with the psoas stretch. What am I doing wrong?
This one actually made my lower back feel tight and painful :(
The shoulder back is the key it tilts your hips anterior which makes the stretch happen....if the psoas is tight you will feel it.
I am currently having back pain and these stretches helped a great deal. So glad I came across this video. Thank you!!!
This is tremendous for me. I am in constant pain and through a lot of trial and error as well as non-effective PT, I've figured out on my own that my problem is tight psoas that is giving me pain throughout my leg. I've frequently been told that it's the tight IT band but I've always believed it's more than that, and the immediate difference I felt after the psoas stretch validates my belief. The psoas is really difficult to stretch effectively and I'm grateful to have found this. Thank you.
When I did the proas stretch, I was like holy cow! I sit at a desk all day every day and sometimes 15 hours a day. I have lower back pain and tight hips. I’m going to try these exercises throughout the day. Thanks
How is your lower back now? Any information?
@@vladan_zivanovic98 Much better. I still have to keep doing the stretches on a daily basis or all the muscles will get tight again. I also started doing glute exercises as well. when I sit all day, the glutes stop functioning. It's important to get them firing again.
I suffer under backpain pretty much and it might really be that I just dont do proper back stretching. Saved the video for later, excited to see what I might do wrong. Keep sharing🤙
Did it help, any info??
@@vladan_zivanovic98 definitely! It got better for sure, but I did not do it so intensively to be honest, like 2 times a week for 20 min. Maybe thats enough I dont know but I feel better
thank you so much! i didnt get full pain relief but immediately after i did the psoas stretch i could stand up straight again!! after a whole day of feeling sorry for myself im so grateful i found this video. thank you thank you thank you
the BEST video I have ever seen on dealing with low back pain; very clear, very informative and excellent visuals. Many thanks.
Dr. McGill's book helped me address my back pain.
This guy is the best, quality every time
I have been in such pain for the past week. I couldn't sleep last night, I couldn't even turn on my bed this morning. I watched this video ten minutes ago, tried the PSOAS stretch & I'm enjoying some relief. I used to do all of the wrong stretches. Now I know know better. Thank you so much
Wow, this was the best video I've found on the subject! Thank you for the great visual aids and the scientific backing from Dr.McGill.
I love this series on activating the core and glutes. Pilates helped me a ton with this. I used to train my hip flexor and back to do what my glutes and core should've been doing, so I overcompensated and got injured. This is something everyone needs to fix before they get into heavy excercises
Glut strength is so under rated by so many. Maybe it’s pride stopping guys doing it?
I’m the same and now I’m so good to be back!
For best treatment for any issue of spine do watch this video
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New stretches, I like it. I stretch 5 days a week and it helps massively with my training...and sleep 💪
I've had lower back pain for months - yesterday I came across this video and tried the movements - today I felt so much better!!
I have done almost all of these stretches that you say to stop, for the last few years to keep me more limber, and they have worked GREAT for me.
Thanks guys. You really did great favour to people like me. I used to do those "harmful stretches" during the lockdown and harmed my back.. with all these moves (except for the hip airplaines which hurts a bit)..make me feel much better. All the 💕😘
I love how clear you made the moves! Thank you.
Dude, thank you, I was doing the stretches while watching the video and the immediate relief it brought was amazing. You and DR. hit the nail on the hammer with the hip flexor stretch. No matter how much I streching my hip flexors it did absolutely NOTHING for my hips. Very much going to incorporate all these daily!
Great video, thanks a lot! I've been struggling with erectors' stiffness for some time since massive drop in movement came with quarantines and almost permanent home-office. Tried different stretches, foam roller, but nothing really helps permanently. Gonna practice it today in the gym! Hopefully, it will kick start their "rehabilitation" to the optimal state I had before 👍
Whoa! What an absolute game changer. Have been suffering with lower back pain, and what feels like nerve pain on my left side. I gave this a go, and I am speechless. Instant relief doing that psoas lunge with the hand overhead and leaning. OMG, a real game changer. Thanks so much for this. Will do these stretches throughout my day 🙏🏽
How long did u had back pain ,was it disc buldge related or something other?
Mine moved from lower back to side now too ,going to do this
Could you please tell me if your pain is back? I was also doing wrong exercises till today and now starting exercises from video.
THE PSOAS STRECH ALMOST MADE ME CRY WITH JOY
THANK YOU JEREMY!!!
You can also try this combination of exercises. It helped me a lot.www.digistore24.com/redir/294215/oliveir/
This is the first day have followed your excercises felt something vibrated in my body. Earlier doing all those unwanted excercises regularly now stopped it. Thanks and will observe for a month your excercises lets hope for the best.
Hurt my back 2 days ago from chair sitting. Did these moves & my pain dropped like 20% very quickly very satisfied. Thank you for posting this
YES! As someone who's been struggling with backpain for over 10 years and learned the hard way which movements aggravates or helps my backpain, I strongly agree with everything in this vid.
Hi Gabriel, hope you are doing well.
How's the stretched goin for you? Finding success long term?
@@junixie1702 Hello, doing fine thanks!
My back problems will never go away completely, but after reading Stuart Mcgill's book a few years back, I can at least manage it now.
@@gabbes May I suggest an alternative source if you'd like to check them out. There is a movement system called GOATA and they focus on the locomotive aspects of a human being. If you learn to walk better and have the correct guidelines provided for you, you will definitely going to see decrease in your lower back pain. Instagram accounts you can follow them on are goata_loco, gls_training, coachflowops.
All the best for you.
Juni
Thank you for always helping us improve our life style ♥️♥️
Thank you soooo much for this video! Much like the other people on these comments my back was in so much pain I was missing work and not able to hardly walk. After doing these stretches I can finally stand up straight again and move around.
I'm so grateful that I finally found this. I feel much better after doing this exercise. Good luck Jeremy! Good luck everybody!
5:54 Dr McGill busting out the moves, clear the dance floor!
This is the best Channel I have ever seen 👍you helped me a lot . I have pain all my right side hand, shoulder, back,
leg and my foot finger I feel Numb on it, even my left shoulder especially between shoulder . I have been suffering for 4 years. it is so painful I couldn't sleep cause of the pain. I practiced all your exercises but most of your exercises in gym. I want exercise at home cause I don't have gym equipments.
I was suffering from lower back pain for almost 20 days. But after doing these frist 2 stretches I feel like a new person. Instant pain relief.
Thank you so much for this. I had a back injury several weeks ago. Once I was able to I started doing the 'wrong' back stretches and the pain got worse over the following week or two. Your exercises have helped my back feel 95% better in a week, especially cat / camel which I do 4 or 5 times a day.