Just showing support as a former athlete turning 32 my lower back issues have arrived from seditary desk work. Trying to get ahead of it all before it gets to bad.
I’m 32 as well and I’ve been in the gym since I was about 17 consistently and damn my body hurts from no preventative maintenance, this channel is a blessing for me
I have dealt with severe chronic back pain for over a decade and always though that hanging from a pull up bar should help. I would experience pain and your video convinced me to double down on my PT routine and level up the intensity of my core training. After doing minute long planks 2-5 times a day for about 1 week, my lower back pain has stopped. I cannot believe it and thank you so much for helping me diagnose the root cause of my problem.
Underrated video, this video really emphasizes understanding the anatomy and physiology behind what's actually causing your specific lower back pain either too much axial loading & compression (deadhanging would relieve pain) or spinal instability (too which deadhanging would cause more instability leading to increased pain) Understand your injury, understand your recovery
Hands up to squat university. This has been a game changing channel to my entire fitness life. I have learned so much from this channel that I am almost willing to share it with the rest of the world. I’m just kidding I share it with everybody. It’s such a great channel. I want everybody to know about it. Thank you so much. I really appreciate all the content and the great information provided has changed my life and I hope it changes many more people. Thank you.
@@SquatUniversitythis is my MRI report:- Diffuse left paracentral disc protrusion at L4-L5 level indenting the thecal sac with moderate narrowing of bilateral neural foramina and severe compression on left sided exiting nerve root. Sir I was diagnosed with disc bulging 4 months ago my doctor prescribed my gabapantine medicine it reduces pain but can't treat my back pain problem sir please help me is this disc bulging curable it's affecting my life I can barely walk 2 minutes it's very painfull due to deadlifting this problem occured please sir suggest me excersises that can treat my disc bulging or any medicine please sir help me Pain starts from my left ankle and goes upside to my back my whole left leg hurts so much sir I can't walk due to this problem
As a fellow physical therapist, I am not sure that hanging decompresses the back. I feel a nice stretch in my lats, but feel tension as well as I am using muscles to hold on. Do you have any studies that you could refer me to?
Man I slept on this channel hard because it said Squat University, I figured it was going to be only about squats all the time. This is one of the best channels for biomechanics and figuring it what NOT to do and what you should be doing.
Man, your videos have actually saved me. I messed my back up so bad I couldnt even stand up for like 2 weeks. Fastforward for the next 4 years, I would re-injure it every now and then. And everytime, it was so demoralizing. Long story short, your videos have single-handedly been my saving grace for understanding what the actual issue is and what I need to do for rehab. ❤ Real love for this channel.
What would you say helped the most for you back? what was your issue and how did you fix it? has your back gone out anymore? Mine started going out about every 4 months and sucks for 2 weeks... then seems normal. Thanks
@@ronaldsheppard2594 I would see a physical therapist, maybe a chiropractor. Chropractor gave me some immediate relief from years of back pain but never got rid of it entirely...until I did physical therapy. After 2-3 months of physical therapy and doing the exercises every day, the pain was 99% gone. Two years later and I feel great. I have on occasion re-tweaked something, usually due to bad form while deadlifting, but this channel has been great for teaching good form. Repeating the exercises from physical therapy and doing other stuff shown by channels like this is usually enough to get me back to normal. I also bought one of those shiatsu massagers that will massage your back while you are sitting. It is good for targeting muscle spasms. This channel is great for showing various exercises that can help you but it is hard to self-diagnose your exact problem and then you have to find the right video that addresses said problem...best to leave that to the professionals. good luck
Thanks so much! I was trying all these ''fix your lower back pain'' exercises and none of them seemed to work. But now I finally undertand the core of the problem. This channel really is a gem
Decompressing my spine have help me so much, both hanging and using the lat pulldown machine with max load and just gripping it and pulling me down with my legs and then trying to hold it for as long i can, then doing drop set. It was a game changer ❤
I don't have back pain per se, but heavy lat pulldowns open up my back and make me feel so much better after a long day of wageslaving. Extremely heavy lat pulldowns are a must after deadlifts.
Love this. Hanging decompression always feels great for me while doing it, but once I get back to standing, I have excruciating pain, worse than before even hanging. It takes me a few seconds before I can walk comfortably again. Typical TikTok BS that makes it seem like it's actually a good thing for everyone. That's why I love this channel.
He is absolutely right. I was working on my low back stiffness for the last couple of weeks using hot pack and hanging technique. It works and my back got better BUT… this morning I had a terrible back shock due to spine instability and I cannot move although I was fine before the decompression technique. I highly recommend to listen to what he says.
As I see these clips, it's for misalignment of muscles that cause tension on the spine but it's not for structural defects like arthritis of the back, etc. I should clarify, due to some great comments, it didn't mean these movements won't help some people, they just won't "fix" structural problems
All these tips he gave still apply even for people with arthiritis or scoliosis etc. Using your hips to pick things up instead of back Bracing your core as you bend over Cat-Cow movement(Also good for Scoliosis)
I know this reply is late, but..... My lower spine is structurally defunct, but in my case it's still important to have muscular strength to help protect the spine and have that strength through the various movements of the spine. I've been using a Roman Chair for a while now and this has helped so much. My lower back, although structually not 100%, is a lot stronger than most now.
Great health advice aside, let's take a moment to commend the pure communication skills. He's doing an amazing job of explaining fairly dense information, with almost perfect diction and intonation, while demonstrating, with barely any cuts.
At 29, I had back surgery for L5/S1 + L4/L5 herniations. Now, I have everything. Herniated disks further up, arthritic changes near the pelvis, problems with compression, spinal stenosis, you name it, I got it bad... The therapies are all contradictory. I have a sequence I go through. Mild hyper-extension (for the nerve impingement from bulging disks), Muslim prayer stretches, hamstring stretches, piriformis stretches, inversion table, and static hanging. It takes a while, but after doing it all, I can walk pain-free for a few hours. Repeat after the gym... There is definitely a sweet spot between tension and decompression. You develop a talent for getting it right. Take good care of your backs, kids. Life is long and an injury to your back will change everything. When I moved and my new doctor saw my history in the Xrays, he shook his head and asked, "how the HELL did you WALK in here with that back?"
How was it determined that surgery was required? I can go for weeks at a time with no back issues, then out of the blue, I'm practically crippled for 3-4 days.
@@macdonagh313 If you have a contained herniation, do the therapy. If your disk ruptures, they need to go in there and remove the nuclear material that leaves the core of the ruptured disk. DON'T GO TO A CHIROPRACTOR. THEY WILL WANT TO ADJUST YOU AND IT CAN MAKE A BULGING DISK RUPTURE. It sounds like you are a PT candidate. Do the therapy and see how it goes. Decompression from hanging from a bar or an inversion table can work wonders. You just need to do it in moderation.
@@macdonagh313 MRI... Non-contained herniation at L5S1 The nuclear material had migrated up and down the lower spine and was eating the nerve sheaths. Had to get surgery immediately. The doc that did Steve Young's neck did my back... He did a pretty good job with what he had. It took nine hours and multiple (3) anesthesiologists. If I had it to do all over again, I would do the fusion and be done with it. Having the flexibility sounds nice, but I couldn't run without the fusion. That changed a lot of things.
@@OKOKOKOKOKOKOK-zn2fy non-contained herniation at L5, S1 and nuclear material moving up and down your spine eating away at nerve sheaths. What? I’ve never heard of that. Your doctor just made that up. It seems to me you just need to stay away from doctors and dead lift heavy weights and you’ll be fine. Good luck brother.
I love this vid! Super educational and helpful. I'm curious, have you ever used Next Level Diet? I got a personalized muscle-building meal plan from them and I love it.
Hanging from a pull up bar feels amazing, but if I just drop, it hurts a lot. An inversion table works better because I can hold it longer (but not too long) and I can control recompression. It takes a lot of experimenting. I do both regularly, but I don't always have an inversion table.
This NoGuru - Sun's Daze tune is sooooo good. Thank you S-U for the top tips in spinal treatment. Some of us think we're the only ones experiencing low back pain still after doing pullups and bar hangs and thanks to your channel we're able to see a different perspective. Much blessings, brother 🙏
Every time i drop down after a dead hang, i feel sharper pain in my lower back. I could not walk right away, have to stay still for a little to everything come back to normal. So it makes sense. 2 days ago i started to practice hollow body isometrics and similar holds to make my spine more stable :) This video just confirmed what i was thinking.
@@Abhikelasha014 I am doing allot better. Stopped doing the dead hang ( I did it like Athlean X with the toes touching the ground which is even worse). I found out the I have pain in posterior tilt, meaning all the exercises I was doing ( hollow body ) not doing it anymore. Instead I try to be in neutral pelvic tilt or anterior when sitting and exercising. On top of it I do the McGill big 3 for core stability which I highly recommend :)
@@AlekNik1994I work out a lot and without doing lower back extensions and bridge exercises my back gives at slight bends. Going to try McGill big 3 into the routine when working from home on rest days
Oh god Spot on When I do a pull up, I am immediately disabled for 2-3 weeks with terrible low back pain. So that’s called spine stability issue. Thank you sir
Game changer for me, my PT fixed my core issues by showing me how to engage the core the way shown here. I started hitting PR's shortly after in the DL BP OHP and Squats with no pain. My PT also told me about this channel :)
Back pain can be caused by multiple reasons and more often than not it is not caused by a mechanical dysfunction of the spine. The mechanical dysfunction of the spine is often a manifestation of dysfunction in reflexive stability. Reflexive stability is controlled by several areas in the brain/nervous system, thus an analysis of those areas to determine where there is the dysfunction and once corrected back pain or any pain conditions are eliminated.
I do "dead hangs" but because of my anterior pelvic tilt, yeah it just increases the degree of tilt/pain. I've had to start flexing my abs forward to get my pelvis into posterior pelvic tilt, so I can still get the benefits of stretching those upper body muscles, but sadly losing the spinal traction benefits 😅
Thi most informative and helpful and professional advices and videos on the whole internet. I do appreciate everyone of your vids. Thanks so much. Suffering with ruptured, and few bulged disc, shoulder pains etc. every time try any if your advice and techniques it improves my mobility and pain. Thanks again for what you doing and please keep it going. True Legend!!!!!
36 y/o boxer here, wanted to say thanks a million for providing these invaluable exercises and information. :) Trying to stay ahead of the curve as I get closer to middle age to stay mobile and fit for as long as possible while avoiding as many muscular/nerve issues as I can!
I was about to by one of these bars for my upper back but when using one at someone’s house I noticed my lower back didn’t like it. Thank you for explaining this. Very valuable.
Been doing dead hangs and pull/chin ups ever since I started lifting. Personally I credit never having had any back or shoulder joint pain to it despite mainly training with heavy compound movements.
Mate, thank you so so much. I was about to buy an Inversion Table because of the issues I have with my back. I have an unstable spine and thought it would be a good thing to try. So thank you for a $1000 saved and more pain. Keep the great content coming.
I have "EDS." I do hangs even though I'm not supposed to, I also stretch even though I'm not supposed to. Unfortunately with some conditions like mine you do damage in pursuit of pain relief. Videos like this one are good to point out that many amazing exercises for a healthy person might not be good for your condition. Or in rare cases like mine you have to accept some consequences for the exercises and pain relief you choose. Great video!
Only one thing bad in this video. Lifting weight. I just got out of some gym rehab and training course. That girl reached right hand over to lift weight and that changed the angle of her spine. My kinesiology coach taught us to be even with positioning and spine straight. That weight she shoulda rolled in front of her before lifting. The video shows spinal strain and or pinched nerve method. Great channel !
this ws so interesting to learn from! spine decompression really works for me, I love to do them during upperbody days of after a long day of sitting at a desk or in bed. It gives me so much relief
I've had many back surgeries. Lots of titanium and a fusion. Hanging helps but not all the time. Light jogging and hiking are the only things that help me. I take no meds now(I was on everything including fentnal lol). Good luck everyone:)
i took notice of youtube clips for decompression my lower back was feeling better after having a few days pain after a back spasm omg what a mistake soon has i started to hang my back went worse than before be careful watching clips for decompression this channel tells it has it is well done for pointing this out you have been warned it can have the opposite effect
Just anecdotally, I was hanging everyday for about a week and then threw my back out and could barely move for a week after. I think the 2 things were connected.
Thank you Aaron 👍 I just bought both of your books and a squat u Tshirt with the gold lettering. Just wanted to say thank you for all the videos you post for us.
I do hangs 2 times a week. Cured my shoulder impingement. I have no more shoulder pain no matter how I position my arm. I avoided surgery because of it.
Thank you so much. I will try both to see where I land. I love this video and how you break down the back and how to stabilize it. This will help a lot
I have a chronic back pain and I agree that when I hang to decompress my spine it hurts more. I find an instant way to relieve the discomfort by doing the 2-3 sets of abs rolling wheel but not sure why or what is the reason behind it but since it works I will keep doing it.
@MB that was my first thought to, although personally the ab wheel is much too intense when my back is troubling me. I always start with hip flexor stretches then do some partial rep crunches on the floor.
@MB I went to three PT and all of them use the traditional practices like dry needle with electric pads, dry cups, hot blankets, massage and infrared device. Non of them actually evaluated my hips to check if it was the issue! So I actually don't know if I have anterior or posterior pelvic tilt. I started looking at exercises that help with my back pain and started trying them one by one to check which ones are the one that elevate the pain and others that were causing more pain. I found the camel cat , the piriformas stretch and the hanging stretch hurts more. On the other hand, blanks and ab wheel fixed my pain instantly and for longer periods than just the traditional ways.
I need to know, what is your profession? Are you a sports doctor? physical therapist? Physical trainer? I’m looking for someone like you in my area. You are so knowledgeable. I’ve gotten a deadlift injury that shifted in my left side that changed my lower back and crotch (dull pain in both), metabolic (feeling full all the time), digestive (constipation), energy (little to none; effecting my moods), and effecting my quality of life 😢. I need help and some direction. I’ve done all kinds of scans and test and everyone says either they see nothing wrong, or anything that answers why I’m going through this or it’s in my head. 😭 I’ve seen a neurologist, and a Gastrointestinal doctor and chiropractor!
hey - thanks, this is just what i needed.... couldn't figure out why hanging was not helping... the stability breathing allowed me to move when my back is acting up!!! great info!
I developed some shoulder and back pain during covid due to sitting at my computer essentially all the time which would flare up if I had walked for a long period of time. When I was able to get back in the gym I started doing dead hangs before and at the end of my workouts and my pain was essentially gone just after a couple weeks. A nice plus for dead hangs is that my forearm and grip strength have improved as well! One of my favourite exercises now. Highly recommend.
I healed my back pain with weighted pull-ups when physical therapy failed at 42 years old. I'm 60 and now do pull-ups with up to 180 lbs strapped on my waist at a personal weight of 225 lbs. It sounds impossible. I took, "if it feels good do it" to the next level. There is a healing movement for you if you can find it. I did. Good luck to you all. : )
Very informative video! I have done both types of traction, and have found that hanging for too long definitely gives me a bit of pain after compared to doing the cat/camels. Had no idea it was attributed to the instability (that I acknowledge i have). I always thought it was because of the stretching of the surrounding muscles/tendons/ligaments. Now I know how I should focus on recovery
I hurt my back during deadlifts (improper bracing), i did the same exercises in this video, as well as the other one (exercises were the same), and alas! Just after 2 days I am pain free and back at the gym. It is important to note that actually bed resting and lying down made it worse for me. Just move around, doing usual chores, but this time, keep your core tight! It helped me alot!
The demonstrations were helpful and your point was easy to understand, also intuitive. I have some bulges and pain on some of my vertebrae, now I know why they happened and I will avoid that in future.
