15 Minute Lower Back Pain Relief Home Workout [FOLLOW ALONG]
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- čas přidán 8. 11. 2022
- This 15 minute workout uses strength and stretching to help fix your lower back pain
******* However, if you suffer from degenerative issues then you will need a custom program to not only rehab your injuries, but make you stronger than ever. Get coached by me, and have custom programs written for a fraction of what a physical therapist charges unitygym.com/ums
I have L4 L5 spondylolisthesis And I basically don't have a disc anymore in that joint. I also have a bilateral PARS fracture in L4.
The PARS fracture was an acute injury when I was in the army. It triggered the spondylolisthesis which then degenerated my disc. I was in so much pain for about 5 years that followed that. Pain killers all the time, physio or chiro every second week just to manage the pain.
Then I started working on a long term solution. With the guidance of some world class sports physios my brother Yani Burmeister and I developed what is now called the UMS Unify Movement System.
It started out as a system to rebuild the body and fix 90% of injuries, but evolved into so much more. This image from my CT scan is from this year, yet I'm pain free and can do things I never could before.
People like you watch our videos on lower back pain but unfortunately miss the point of them. Some people use our CZcams videos and get a good result. But no one get's the same result I have had from CZcams videos.
They don't teach a progressive method of programming that keeps you getting stronger. For that you need to join the UMS tribe membership.
And your shoulder pain will also be taken care of with the UMS. Join a two week free trial and let's change your life 🙂 unitygym.com/ums
💛 You can join the UMS Movement Mastermind group for access to our amazing team of expert coaches and physiotherapists, plus work with us complimentary in our UMS 5-Day Flexibility Challenge, go here: / umsmovementmastermind
💛 You can represent the tribe and get yourself kitted out with official Unity Gym and UMS merchandise + browse all our epic programs here: unitygym.com/collections/merch
💛 You can listen to the our podcast The Sound Of Movement | Unity Gym Podcast here: www.soundofmovement.com - Jak na to + styl
Just found this channel by chance and thanks so much it’s super awesome , thanks for sharing ur knowledge generously.
You are so welcome! Thank ypu for the lovely feedback 😊 I post weekly videos there will be a new follow along routine posted tomorrow 😀
These are great 👍
thank you! It's a nice workout that you can do pretty easily.
Great video and content- thank you!
You're welcome, thanks for commenting 😃
Love this work out mate , helped me already 👏🏼 from London
That's great to hear 😀
One of the reasons your channel is good is because you are not annoying. Great videos - love the flexibility videos.
Yay, thank you!
Awesome video rad! Could you please make a full video version of the back injury blueprint, it would really be beneficial to a lot of us with back pain 🙏🏼
Cheers!
Sure thing Omar
That squat roll forward is genius 👌 I felt relief immediately after doing that.
yeah it's a great exercise hey :) Glad it helped you.
I have chronic lower back pain mainly due to my desk job and now the physio has told me not to lift any weights. I love lifting and so glad I found your channel. I am going to try these workouts for sure. Thanks for sharing.
You're welcome Catherine.
Tell me how you're feeling after two weeks.
It's a accedental, coming accross this video. I am gonna try thede excercises right away, hopefully for better lower back pain relief. Thanks sir.
you're welcome, good luck :)
Just found the channel and I gave it a try today, I really feel the stretch in my lower back just in the zone where I feel the pain. This pain is really a big problem for me especially because I train Jiu-jitsu, and a lot of movements that you use for taking down an opponent , especially double legs and single legs, were causing me a lot of pain. If you got another video where I can add more knowledge to my routine of recovering my movement...I will always be thankful.....thank you very much! Great video btw! I will train with this the next weeks.
If I were you I'd get my flexibility blueprint, that will teach you a lot! and it's free ;) trial.unitygym.com/flexibility
@@UnityGymOnlineI will . Thanks a lot!
Great content and video, thank you! I followed along….
The fact you’ve been through so much adds mad props to this.
Can you talk about the bridge vertebra order in your next video please..? As in neutral with all moving together in line or like a wave and trying to get each vertebra moving separately… Sorry hard to explain. Hope you can understand my badly explained question! 🙏 Thanks again for sharing this.
Hey thanks so much for the kind words.
I've got a lot more follow along videos coming soon.
Yeah I know what I'm talking about with back pain. All my methods are tried and tested 😉
Sorry I've never heard if what you're talking about
Truth is its practically impossible to isolate the vertebrae when you move. But I use a lot of different spine mobility like spine waves etc.
Spine movement is one of the most overlooked aspects of the vast majority of fitness programs
@@UnityGymOnline Thank you. Look forward to seeing your other follow along videos. This routine is now added to my weekly programme. 3/ week 👍
Thank you for this video. While this workout can be effective for anyone at any stage I feel like this is just step 1 to finding complete back pain relief.
Could you post a part 2 to this where you focus on a more strenuous routine, focusing on taking things to the next level (e.g. deadlifts, core strengthening and other stregth/stretching excersises?) The goal of course to obtain proper muscle balance, flexibility and strength. I have spondylolisthesis and Incorporating deadlifts with proper form and volume management has been a game changer but I'm looking for other types of similar excercises where I can create a whole routine. Thank you in advance!
You're welcome, and yes this is for people right at the start of their journey.
I plan on making a more challenging video soon 😃
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Thank you! I had a really bad flare up and I was ‘stuck’ for 4 weeks! I found this video and I’ve Been doing the work out every other day this week and I’m amazed how good I feel (after a week) @unity gym, do you have a video/advice for SI joint pain?
I'm really happy to hear that Dylan, it's amazing what happens when you start to balance strength and flexibility.
Nothing specific for SI pain. But the thing is, when you keep training only for specific issues, you keep finding new issues that need to be dealt with. The body has a way of masking pain when there's something more painful going on.
What works best is when you train the whole body for strength, flexibility and fitness in a way that takes care of almost all the issues you will face.
We do that all in the same 40-60 minute workout and you can train as little as 3 times a week AND see life changing results in just 4 weeks.
Just like what you're already experienced.
I injured my back at the gym today on the rowering machine. Is it OK to start doing these exercises or let it heal for a little bit? So glad I have found this video.
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Thanks for commenting
Well I am putting this to the test. I have been battling back pain for 14 years and have done yoga, deep squatting, and stretching. It has all helped tremendously in restoring range of motion but you are quite right - the pain relief is only temporary. Fingers crossed. I did this workout this afternoon and it felt great. Looking forward to incorporating this into my fitness regimen. If this works I will be your biggest fan and give you whatever testimonial you want!
BOOM! I'm holding you to that ;) This workout could be done 2-3 times a week with 48-72 hour break between each session. If it becomes to easy just do an extra round. And if you actually do that, then after 4-6 weeks you would need to periodise to a more challenging routine to reflect your adaptation.
FYI I am about to film an intermediate routine that you would use after this one :)
@@UnityGymOnline Definitely get that intermediate video out there. Back pain is a plague on humanity and if your system works you deserve all the credit you are bound to get. I will report back in a few weeks on my progress. Big fan of the channel. Been using your middle split stretch video for some time now.
@@rhettguthrie3127 thanks Rhett, really appreciate the praise. Seeing how big a deal this is to you have you got the lower back pain blueprint yet? unitygym.com/pages/backpain-blueprint
@@UnityGymOnline Yes sir I have. I cannot say I have followed the routine mentioned in there, but I have used the exercises here and there. Also, I know Jefferson curl is not part of the plan you mention in that pamphlet (although it's pictured in there) I have been doing those with a kettlebell after my walks based on the beginner flexibility video of yours that I mentioned. While I cannot say they fix my pain, they definitely restore my range of motion which is a gift in and of itself. After a long walk, my lower back is so tight I cannot pick something up off the floor without bending my legs. So I do my Jefferson curls. After the Jefferson curls (which are grueling btw) I can bend down and get my hands flat on the floor with effort. But yeah, I have to do those every day after my walks - I consider them a part of my life now. So thanks for those. You guys have already made a difference for me. I did the workout in this video again today btw. It feels great when I am done. I know you recommend not doing it every day, but it feels so good when I am done that you are going to have to fight me to convince me not to do it daily. It's actually surprising and one of the most encouraging things I have tried in a long time.
@@rhettguthrie3127 you can definitely do this daily! It's a very gentle routine :) It's just that when I give general advice I have to consider someone who is in worse shape than you.
And I'd rather have this conversation than "I followed you're advice and now I'm in so much more pain".
Thing is, this is a VERY beginner level routine. So for you, this is can easily be a daily routine. Where as for someone else, even three times a week would be enough.
The routine in the lower back pain blueprint would be 2-3 times a week for you. But the fact you've never done that is exactly why I make these videos ;)
People are more inspired to follow a video than read and try to work out how to get it done.
What's happening after your walk is (most likely) your glutes and core aren't doing their job properly.
This can lead to walking in an extreme anterior pelvic tilt which causes the lower back muscles to be shortened and over worked.
Besides the routine being a great way to build strength in said muscles, when you walk next time be 100% focused on maintaining a neutral pelvic position.
For you this will feel like you're pulling hard into a posterior pelvic tilt.
At the same time think of activating your glutes and hamstrings as you walk.
If I'm right, this will take a lot of concentration and effort. And you will only do this correctly for a brief time (seconds) before you notice you've fallen back to your default way of walking.
Try this on your next walk and report back here what happened :)
10:55 - I felt it in my lower back instead of my stomach. I always have the same problem when I train my stomach in general. Even trainers watched me exercise in the past, no one knows a solution to this. They always say stuff like “yeah, that’s because the back and stomach are opposite muscles” - thanks, but that’s an explanation, not an answer. (Btw I’m not American, so sorry if the six pack is called a belly muscle and not stomach muscle, I just guessed here 😂)
You can definitely fix that, but I can't help you without seeing what you do via coaching videos. That's what my UMS Tribe Membership is for. You can start a free trial if you want to learn more unitygym.com/ums
Hi bro..
Will this videos useful for L5 spondylolysis condition ?
Yes! That's what I've got
Thanks idk why but i always feel pain in lower back on the right side when i try to sleep
sorry to hear that ... what have you done to try to fix the issue?
Hey mate I bought your 20 minute flexibility routine I did it once I liked it but I was in pain now that I´m a bit better I´m going to try again, and do this one in the video also. I have spondylolisthesis grade l5s1 with stenosis in the neuroforamens. What is the path that you advice? I mean I would like to do all the things that you do and I did some when I was younger and until an injury ten month ago. Now is hard to picture me doing those things again I´m strugling with lower back pain. Thank you
Hi Pablo, I feel your pain and desire for a better life. Especially since I can see you posting on all our channels.
I have L4 L5 spondylolisthesis And I basically don't have a disc anymore in that joint. I also have a bilateral PARS fracture in L4.
The PARS fracture was an acute injury when I was in the army. It triggered the spondylolisthesis which then degenerated my disc. I was in so much pain for about 5 years that followed that. Pain killers all the time, physio or chiro every second week just to manage the pain.
Then I started working on a long term solution. With the guidance of some world class sports physios my brother Yani Burmeister and I developed what is now called the UMS Unify Movement System.
It started out as a system to rebuild the body and fix 90% of injuries, but evolved into so much more. This image from my CT scan is from this year, yet I'm pain free and can do things I never could before.
People like you watch our videos on lower back pain but unfortunately miss the point of them. Some people use our CZcams videos and get a good result. But no one get's the same result I have had from CZcams videos.
They don't teach a progressive method of programming that keeps you getting stronger. For that you need to join the UMS tribe membership.
And your shoulder pain will also be taken care of with the UMS. Join a two week free trial and let's change your life 🙂 unitygym.com/ums
Ok sorry for posting everywhere I got a bit desperated sometimes, thank you@@UnityGymOnline
Do you think one can return to basketball after grade 1 spondylolisthesis??
yes! Spondylolisthesis is something you're born with. So you've always had it, you only just became aware of it recently :)
@@UnityGymOnline no I have a bilateral pars fracture causing my spondy according to doctors.
@Cevans1238 I have a PARS fracture too, and I'm still able to do whatever I like 👍
@@UnityGymOnline brilliant to hear thank you. Is yours bilateral or uni ?
what if you have arthritic knees and it hurts them to squat like that? Will it make them worse or over time strengthen the knees too?
Strengthening thr knees is vital, but there are ways to do it that won't cause as much pain.
It would be wise to work with a coach who understands knee and back pain.
You can join our online personal training for onky $1.75/day
I'll write you a custom program, you get 1:1 coaching and it's considerably cheaper and more effective that other options.
Go and check out our google reviews, and if you want to learn more head here unitygym.com