You can quote all the studies you want, this damn thing 'Healed' my low back. I went from not being able to sleep on my stomach, and being in constant low back pain, to NO PAIN, and an obvious strengthened low back/core. I could sleep on my stomach all night and wake up with no pain. I could work out, do squats/deadlifts with no pain. I could feel the new strength in my core. Nothing like it. PS: I had done regular hyper extensions for yrs, off and on with no results similar to the Reverse Hypers.
@@alexbaker3958 Quickly. You should have improvement within 2 weeks if not sooner. A guy I worked with had a bad lower back, so I had him lay on a packing table and had him do them as I put some resistance on his legs (instead of weight). He felt better Immediately, because it got the blood flowing into the low back. He did them for a couple months then quit doing them because he felt he was "healed." Of course once you quit doing them for more than 6 or 7 months, your back will begin losing the strength you built. And your problems will come back slowly. So, once your back feels normal again, my advice is to not just quit doing them. Keep doing them about once a week to keep the low back/hamstrings/glutes strong.
Ive had my reverse hyper for 6 months, and my lower back pain is less severe, and less frequent. Ive also taken my deadlift into the mid 500s and squat into the high 400s in same 6 months. Making more progress in 6 months than the previous 2 years.
@@anthonymcauliffe9000 me personally, I incorporated reverse hypers into my program on my Leg Day and then again on my Back Day. I’ll start leg day with the reverse hyper doing 3-4 sets of 15 reps, then go to leg training (Back Squats then other exercises following). On leg day I do 3-4 sets of 15 also then do deadlifts, pull ups, rows.....hope this helps.
@@docskinner9427 what are other movements that should be done along the reverse hyperextension? I know this is not professional advice but in general what is done along this movement to get more benefits and not to be tocusing on one narrow movement Please dont ignore my comment!
@@FirstLast-tx3yj Hi there- it's very difficult to give guidance as there just isn't a one-size-fits-all answer here. Having said that. many people with low back pain tend to limit and even avoid hinge motions-(i.e. RDLs, deadlifts, kettle bell swings, etc.) Avoidance of this key movement doesn't seem to decrease the risk or incidence of future low back pain episodes and can really limit one's potential to improve how back pain affects daily life and training potential. Thanks for the question!
Same thing can be said for the McGill Method. I spent thousands of dollars seeing a McGill Master Clinician. Did the 3 hour in person assessments and multiple follow ups. Even had a video call with Brian Carroll. I read Back Mechanic and The Gift of Injury. Practiced their rehab program daily for over a year. It did nothing for my pain. Did the McGill Big 3 every day. Everybody's injury is different. The reverse hyper may not help some, but for others it may be the answer to years of debleating back pain.
All I know is I've had mine for a month and every time I use it I like the relief it provides me more and more. I work 12 hour shifts on my feet as a machinist and use it as soon as I get home from work. It makes my back feel great and that feeling last for a long, long time. I also have no doubt that targeted area has increased in strength and muscle control.
Also buy the hypertension machine, even that provides great relief. You can do reverse hypertension anywhere on a couch or table etc but regular hypertension needs a good machine.
I have a herniated disc and both these and the hyperextensions put me in a much better place. I'll take "temporary relief" as the other option is "immobile"
I have a home version RH machine. I also have had 2 episodes of crippling lumber disc herniations. Once I got through the acute phase of injury, I was left with residual mild flare ups in the low back, which can last a week or 2. They are mild but it leaves me feeling stuck and in 'fear avoidance' mode. Been doing McGill 3 for a few years as my go to. I finally got on the RH machine and tested it out. Instantly I notice lumbar muscles feeling pumped and no low back pain. It felt great. Intuitively feels healthy, no compressive achy feeling but more of muscle pumping, warm, limber feeling. I plan to utilize it more as a form of pain management and therapeutic exercise so i can function better in daily life and maybe get into deadlifting.
Excellent video, well articulated and explained. As you say everything has its place, my job has me in front of a screen all day and i like the activation from the RHyper before i get lifting. Interestingly the idea of decompression is more associated with the low weight pendulum type motion performed quickly. I do like the feel of the exercise when the extension includes a contraction at the top and no momentum, which in my mind if for strengthening or building muscle in this area.
I do active spinal decompression almost daily (in addition to the passive decompression when I'm sleeping) and it keeps me able to function normally at my job, which is very physical.
Can these help with my condition? I have spinal stenosis and heirnated discs any advice? Anybody ? I been in pain a good 2 yrs off and on I was getting better but had spasms and flare ups that came back hard
old video but gotta comment. Used one of these the other day and have been looking for more critical information regarding the movement. your video was great, very comprehensive.
You left a lot of information out, such as, if you sleep in a jacked up position for 8 hrs it can cause harm to your back. Have you ever woke up with a stiff back? Plus if you have ever used a reverse hyper for a long period of time you can see the different effects it has on your lower back. I have a decompression machine and there is a huge difference between that and sleeping.....
I believe many weightlifters, like myself, have weak lower backs compared to the entirety of our body. When we start to incorporate more lower back training into our routines, like the reverse hyper, we feel relief in our lower backs because they are now stronger which we misinterpret as rehab.
I use my reverse hyper twice per week. Anecdotally, I feel it is effective for me, but may be contraindicated for those with a serious lower back injury. I suspect its efficacy is based on the additional volume it adds to the training sessions. Flexion under load creates a strength adaptation, but the load is insufficient, at least at the volume most of us can tolerate, to cause injury. I don't care how many 45s I load on my reverse hyper, it will never challenge me in the same way as say a deadlift performed at 90%+. Realized this was old after the reply, sorry.
Great information! Thank you for your detailed review. I was going to spend some money on this and now I think I will just stick to the equipment I have.
It's a great exercise for recover and preparing the back for heavy squats and deadlifts but like you said we need more data to understand it properly but when u use it actually you feel that your back is better i don't know how to describe it maybe it's a placebo effect but that exercise is very good for the lower back muscle
Так , друзья , к вам вопрос. Кто использовал это упражнение при нестабильности L5 , листезе позвонка. ? Можно ли его делать при листезе ? Ответьте , если есть таковые .
Great video! Thank you for the help! I have been putting this into my workout but haven’t really understood what it has been doing for me. Is there any reason that I’m feeling soreness not only in my glutes, hams, and low back but also my abs?
Probably from bracing against the pad. I've got a weird SIJ issue atm and can't do reverse hypers as the second I flex my abs to brace against the pad it triggers pain down the back of my leg. Fine with normally back raises though as all the pressure is on my thighs and not my belly.
Well it takes excess tension from lower back muscles, it doesn't has to have direct effect on spine itself - it's not spine that akes in the first place.
Great video, very concise! Regarding the decompression while you sleep...my back is always the tightest first thing in the morning, shouldn't that be the opposite? I've had a microdiscectomy and have a reherniation of the same disc that was operated on.
Noah- great question. I think there is a lot of emphasis placed on "Training Safety" for people with low back pain and very little evidence for this. I would say the same for segmental training. The spine is inherently a strong structure capable of withstanding significant loads throughput the lifespan. 300+ lbs of force will go through the lumbar spine when picking up 20-30lbs off the floor- impressive! If you consider the biomechanics of the RH- a hip dominant ROM in an awkward position, I would place more emphasis on movements more specific to daily life/training goals. There are many ways to train the spine and I find the ROI is small here. No doubt a useful accessory tool but I wouldn't make it a primary training emphasis! Thanks for your question!
@@TruthTriumphs786 Highly dependent on the person but a few generic targets are: 1. Weighted carry 2. Hip hinge- lots of ways to accomplish this 3. More standing horizontal and vertical push/pull exercises 4. Impact cardio exercise- walking/hiking/running Hope this helps!
I have owned a Rogue/Westside reverse hyper many years now. I got it be Use I thought it might help my L4-L5 posterior disc bulge. I also work in physical therapy and realize that there is no real blanket fix for any body issue. I have followed Westside and Louie Simmons since the 90's, using his methods in powerlifting and I have even talked to him a few times on the phone. So no disrespect to him but the RH is not a one size fits all fix for low back pain as it has been touted to be. On my experience many times it has made my low back pain much worse to where it hurts for days after using it. I have lightened up he load I use majorly and used better control which helps as well as not taking sets to failure. Bit still it aggravates my back more than it helps. I hope that one day through using other exercises, like the McGill Big three, it won't trigger my back pain any more. I still use it maybe once a week but also use it for leg extensions , standing leg curls and kneeling hip extensions occasionally. I think it's a great machine, especially when used with less momentum and making sure you engage upper body as well. It does seem to put alot of pressure on the abdomen making me get short of breath quickly. However it's not a cure all miracle for low back pain.
Hi Mike. How are you today? I have been doing the McGill Big 3 for almost 8 months now. They are not really helping all that much. I'm also seeing a McGill Master Clinician.
If lying down decompresses the spine why is my lower bulging disc at its worst when im asleep lying in bed or on sofa etc?! I wake up every night in pain agter about 4-5 hours of sleep
Hi Ryan- great question! Many people with herniated discs describe this complaint. There are a few explanations for this but here is one: When you lay down and gravity doesn't load your spine vertically, discs tend to undergo a small inflation, which increases pressure inside the disc. This pressure can cause pain for some people. As you walk around and the spine undergoes vertical compression, the discs tend to deflate a little and this pressure-related pain reduces. This process of compression and decompression (inflate with fluid and deflate) is very important of the health of spine discs. This is one of the many reasons why providers recommend activity during back many episodes. Best of luck to you!
Yeah I only know a powerlifting gym that has one but I’m doing a lot of Olympic lifts rn..I do love that gym, it’s a bit up the way..I was gonna rush n go sign back up after watching a video with Louie 😂
I have to say that 20 years with lower back and neck injuries has taught me the exact opposite. I've seen over a doesn't spinal surgeons, and had all of the injections. Not a single one of them have done a damn thing for me. Decompression coupled with exercise has kept me from shooting myself in the head years ago. Someone who tells me that getting on a reverse hyper doesn't result in decompression suggest to me that they have never used a reverse hyper. Nothing I'm seeing in that video is consistent with what I have experienced. Literally went one video down in the RU-vid list to find a doctor talking about the benefits of using the reverse hyper and how they use it in treatment. ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-xyUSbjvYDQ8.html
Hi Todd- thanks for sharing your opinion here and I am glad to hear you have taken an active role managing your low back pain. As you have found there are many opinions out there but sadly, only so much evidence. I wish you the best. Thanks again for sharing!
Ironic how this video claims the spine is being de compressed while laying down. But forgets that the bent over starting position is lying down with your legs bent at 90 degrees. That should decompress the spine even more. This exercise has so many benefits and should be a staple of every training program. Gymnasts/calisthenics athletes have been using this movement when training on bars and rings. Those flips and back flips are utilizing this motion for control and they never have any problems with glutes or their erector spinae like those who train with weights.
Thanks for sharing this Todd. I've had a very similar negative experience dealing with "specialists" over the last 10 years. Just got my reverse hyper rig and already I'm noticing some promising turnaround. Fingers crossed things continue to head in the right direction
@@YTStopCensoringFreedomOfspeech the difference is whether the erector spinae are active or not as they're what causes the compression ie I can hang at the bottom of the reverse hyper and be decompressed (or probably more accurately not compressed), but the second I contract my back muscles I'm under compression.
You say it has temporary effects on low back pain by stretching soft tissue in the area ? My question would be how temporary ? Because Louie Simmons who I belive is the creator of this idea, recommends something like 3 to 5 sets of 15 reps every day
I suffered from ruptured disc's on L4 & L5 for over 6 months to a point where I couldn't sit during those 6 months and couldn't walk normally during that time. I then chose to use the reverse hyper out of desperation. The first time using it was extremely painful but I walked out of the gym normally that night. I continued to use it twice a week for the next 3 months. It has now been 6 years that passed and my back has never been better or stronger. So it absolutely was a rehab machine for me and nothing else that the doctors had me do ever helped. Your conclusion is bs in this video. Please do more research before posting bs.
@@elef951 started with 50 lbs and worked my way up as I got stronger. The important part was getting the stretch at the top of swing and then taking the weight to full extension in the back. When the weight gets close to the top start pulling it back, that let's the decompression part really work while you strengthen the muscles. Just be patient with it and don't rush anything.
@@randyhall2536 i dont have a machine but im doing it on my flat bench,5 sets of 20. I feel a little bit my nerve after doing some sets but nothing bad. Is it really safe to do for a severe disc herniation l5s1?
@@elef951 I'm not a doctor so I can't speak in specifics regarding your injury but the guy that created this machine "Louie Simmons" created it after breaking his back for a second time. It's now used in hospitals as well to help patients recover. My injury was a ruptured L4 and it was a miracle for me but it took time to heal for sure. There was pain when using it but usually it felt better afterwards. I would consult your doctor or rehab specialist to be sure you're not doing more damage but I was desperate and nothing the doctors did was working so after some research I found out about this machine. Like I said, I was desperate and it did the trick for me. I'm looking to squat 700 in November so my back is doing great now. Good luck!
I understand what you are saying and like that you are referencing research but my personal experience says the exact opposite of these studies. Been powerlifting for a long time my back has seen better days. I use the hyper daily for maintenance and it makes my back feel so good throughout the day!
How does your personal experience say the opposite of the (single) study? It is possible the reverse hyper can simultaneously not provide decompression and improve your back symptoms.
@@Dr_Footbrake yeah, fair point. I guess i was just surprised to hear that there is no decompression of the spine based on that study. Seems counter to my experience but heck im no doc. Laying on my back use to kill me. Laying on my stomach on the floor gave me some relief but only for a little while. I figured out that if i use my roller model reverse hyper with no weight, 100 reps in the morning, it feels like the pressure on my back is relieved and it lasts for days. Felt like my back was decompressed but i guess it is possible that i am wrong but at the same time i trust my intuition. But im open minded so if more data comes out on this I could be swayed.
@@alvarobustillos128 if there’s one thing I’ve learned from studying PT it’s that for every tool we use there’s 100 possible reasons it might work for any given person lol
The origins of the reverse hyper ( and Louie ) are deep rooted in the underground realm of powerlifting. Everything Louie says, does and creates is considered "snake oil", yet those of us that follow Westside know the difference. Much like everyone else's comments below, I started using the reverse hyper religiously ( I actually made one myself that attaches to my power rack ) and the mere fact that I am focusing on strengthening my back and bringing blood flow to the soft tissues around the spine have helped tremendously. Is it a cure for my sciatica and back issues injuries, etc. ABSOLUTELY NOT, but it helps and leaves you feeling great for the remainder of the day after use.
Love the reply here. I will say- I don't think Louie sells snake oil- not at all. There is a reason I speak respectfully about him in the video. Happy to hear you are managing the back pain well. Stay strong and thank you for the comments.
I think this video basically debunks myths that weren't really the reasons why the Reverse Hyper is such a helpful tool. Having said that -- I wonder what this paper from 2019 that looked at the "muscle activity" was actually looking at.
Good, well balanced video. For those in comments claiming the information in the video is incorrect because they use(d) a reverse hyper and their symptoms improved - this doesn't actually prove the info is incorrect as the 2 aren't mutually exclusive ie the information in the video can be (and is) accurate AND your back symptoms did improve after and while you use a reverse hyper (just not for the reasons you think). And before anyone bothers to go all ad hominem and claim I've never used one etc etc - I've owned 2 different reverse hypers over a 10 year period, the gym I train at on the weekends has 4 different models and the owner is an ex-Westside member, I've been to Westside and spoken to Louie and I trained under AJ Roberts for ~6 months while I lived in San Diego.
Some people care about studies so much that they discount real world experiences. If the reverse hyper works for you and makes your life better then that's all that matters and all the scientific studies don't mean didley !!
I find single leg reverse hyper much better for me. Thinking about selling my RH though. Roman chair and other exercises I feel may work better for me than the RH.
@@Dr_Footbrake I bought this to treat my herniated disc on my l4-l5 disc. It made it worse and I used it correctly by watching many tutorials. I had to get surgery because I was developing nerve damage (numbness and muscle weakness) in my legs from the hernia. Had to get a micro discectomy and I'm 90 percent better. My disc was blocking spinal fluid it was so bad and this machine was never going to help imo. I wish I had money for stem cells instead cuz my back will never be the same again now
@@Dr_Footbrake I think it's good to help build muscle to support the back but as far as shrinking a herniated disc back into where it should be I really don't think its capable of doing that.
says the reverse hyper does not decompress but you're lying down on the machine then says lying down decompresses ok so wtf is it? it deffo helps work the lower back muscles without the compression of a deadlift so why not just add it as an accessory anyway thicken up the area that needs the most support
It's muscular contraction not position (for the most part) that creates spinal compression. When you're sleeping the muscles attached to your spine have low tone (and therefore low compressive force) whereas even though you're lying down doing a reverse hyper those same muscles have high tone (and therefore higher compressive force) during the movement.
