Strengthen your low back once and for all by training like an athlete
Let’s face it, working out with low back pain or after a lower back injury is almost impossible. With your lumbar spine located so close to your center of gravity, virtually every exercise you do will travel through or have an impact on your low back. This makes training and lifting weights either painful or simply nonproductive, unless you start training your back right.
In this video, I show you the most important concept you must adopt if you want to not only overcome your lower back injury but start working out like you did before getting hurt. In order to lift heavy weights again (and it is possible) you need to be sure that you are taking a two step approach to your back rehab and training.
First, you must make sure to work long and hard on improving the stamina of your lower back muscles. The most effective way to do this is to concentrate on including variations of the classic hyperextension exercise that I show you. Of course, the name is incorrect, as you don’t need to actually hyperextend but rather extend your back from a flexed position to recreate the normal lumber curvature.
From here, you have to work on asymmetrically loading your back while in extension. You can do this by holding a dumbbell in one hand and trying not to let it rotate your body in that direction. Durations of 1-2 minutes should be the goal here as you work to gradually increase the stamina of the muscles in your lower back.
Low back pain is common in almost everyone that lifts at some point. How quickly you bounce back from it and how often it recurs are critical. If you have to have surgery because of it, or even metal implantation for stabilization then you cannot afford to overlook the importance of the sequencing that I’m covering for you here.
After you build up your low back muscle endurance in a single workout then you need to start increasing the frequency each week that you train your lower back. Aim for up to 4-5 times per week for a very stabile back.
Finally, when you have enough stability in your back it’s time to focus on building up your lower back strength to prevent low back pain from returning. It’s critical that you take baby steps as you work back to your previous lifting weights. Convince your back that you are in command of every weight you lift and then (and only then) will your back give you the permission to do so.
For a complete workout program that helps you get not only a strong lower back but builds core strength from the ground up and the inside out, be sure to head to and get the ATHLEAN-X Training System. Train like an athlete and look like an athlete.
For more videos on how to workout with injuries and exercises for low back pain, be sure to subscribe to our youtube channel at
41 comments
Would low weight with high reps qualify as “stamina before strength “?
Does this apply for lower back bulging discs as well? I have trouble with this and would love a solution.
My lower back is always rounded inwards and it’s always been this way ( I guess Lordosis) even though I try to keep it as straight as possible when working out. There isn’t any pain or anything.. is this still normal? Or should this be fixed?
I feel guilty for not paying to watch your videos. Super stuff dude.
If you have a low herniated disk and you do these work outs, you will destroy your back.
You are the best , well done.
SO sick of my damn back. It gets in the way so much. I am 45, jus started going to the gym 6 months ago. I have pinched nerves and spinal stenosis in my lower spine. Was always afraid of deadlifts. So after a few months I try some, goes good for the first few reps and then…. SNAP. I swore I would never do them again. So today, which is a few months later, I try DL again. Put 160 on it ( I know, sissy weight to most of you), and it feels pretty easy, second set… SNAP. I try to remember so many damn Q's that I have learned, thinking way too much. What sucks is that the weight was not even hard, it was coming up easy.. but this damn back..ugh.. I know it is my form, but I have tried to do everything I have learned, and I just can not seem to stop getting hurt, and that sets me back on all the other lifts for a week or more.
Do practical also
You talking to much
Thank you! This just clarified a lot of mistakes I did and kept getting the pain worse! But this video pointed out the most important tactic that is working so far. Which is stamina! Safe and not painful cardio based on my injury and slowly building strength! No weights yet , but own body weight exercises
Hey Jeff, as always great video. I just had severe lower back pain while doing a squat. I quit my workout right away. I am really horrified at what may have happened. I have been working out consistently for the last year and a half after not working out for six years and just started working with heavier weights then I have ever lifted before. I do not have access to the equipment you were using here. Any other exercises I could do to build the stamina in my lower back that I obviously desperately need?
I have a bench and dumbbells. What exercises could I do to build stamina?
Today I had a epsd where my L arm had a spike(pain)when I was doing bent rows. I was fine until that moment, got a few spasms mid back which made my lower back hurt. I have DDD, bulging disc so I left light. But now my lower back hurts to where it's hard to walk, roll out of bed, sit to eat. W.D.I.D. to relieve pain bc VA hospital is just gonna Gove me pain meds
I’d like you to do a glute video for guys because it’s so important regarding your core strength and avoiding injury.
Looking for a way to work the legs that involves no weight on the spine/no chance of injuring lower back, Jeff, are belt squats an ok exercise? (where a kettlebell is suspended from a dip belt, then squats are performed). What about weighted wall squats (your back is pressed against the wall)? I've tried all of your suggested leg exercises, and my back got injured very badly from just the single leg deadlifts in your ax 1 program despite me being as careful as possible with form. Please make a video on back friendly leg exercises.
I've been following this channel for over a year now and one thing I've noticed is that you rarely (if ever??) talk about breathing and bracing. What about making a video on the topic? I'm dealing with low back pain and tailbone pain and your videos have helped me alot, but I would love to here your thoughts on proper breathing and bracing the core while lifting weights.
Anyways, love the channel! Probably the best fitness channel on YouTube!
Good info
Only self proclaimed theory, creating own biomechanics. A real impractical bullshit
Good stuff! I've been trying to lose weight and get stronger and have been feeling pretty good… Then leaned over to something light down and my low back tweaked… Couldn't walk for 2 days. Getting better but I want get stronger and not worry that this might happen again! Thanks!
Great information Jeff keep it coming.
Thanks man. Suffer with herniated disc and resulting sciatica. Surprisingly, I notice my back flares up more because of leg exercises than back. Not sure which specific exercise but need to find out how to protect the spine doing leg extensions, calf raises, etc.
Why he wearing a t.shirt?
I will try this, I got my lower back injury from digging trenches, wearing too heavy of a backpack, usually with too many fishing supplies, and finally the cherry on top was, going too heavy for my core frame, while curling, I work with genetically bigger guys, and I try to lift more than them because I'm skinny and just have different types of muscles than them, I do this to try and keep up in size, I stopped doing that like 10 months ago, I don't lift, Just Tae Kwon Do and Boxing exercises.. but just sitting upright hurts it and doesn't allow it to heal! Thanks for the Video!!
if you want to know more about workouts, just go to Unflexal page, there you'll find your answers 🙂
Thanks Jeff for this awesome video. Any suggestions on how to perform the first exerrcise ( the "not-hyper-extension one" you do on that bike) at home ? Without using the bike I mean…?
Thank you for this video. I'll look around my house for a place to do the first exercise hold.
I aggravate my low back when I do exercises like dead lifts, squats, and bent over rows where I have to keep my back stable. I hope this helps focus and strengthen my back.
Thanks again Jeff
Blew out my low back in the hospital when my dad was admitted. I heard a click and then a lot of sharp pain. They told me go to the ER. I went to gym today and did one arm machine rows. My low back was fine. But i didnt attempt dumbell rows. Hell no. Back was not stabalized enough.
Helo Sir… I am having L4-L5 annular tear…I need your guidance for workouts.
What kind of benching will decompress the spine? Inclined or declined? Triceps curls to be done inclined or declined inorder to safe lower back?
Standing biceps curls or inclined biceps curls?
Can I go more declined to decompress my lower back and bench in tat position ?
Jeff, was that over a bench?
65, doing 70lb single dumb bell deadlifts directly between feet to waist; then exact same arrangement, but rowing; seems great for lower back
He's friends have scoliosis hard.
I’ve been a week with this pin and now I’m feeling better but not completely ! I’m in tears
I'd start with 10 Seconds and increase by 10 seconds every week until you can reach 1 minute. Then do this multiple times a week every 2 days.
after that try to increase again by 10 seconds every week until you reach 1 minute 30 and repeat the process until you can reach 2 minutes.
Hey Jeff I just wanted to take the time to say how much I appreciate the content you put out.
So lighter weights?
What is he sitting on?
can you imagine going into the gym and actually doing these exercises on a cardio machine lol wtf
Yes i have worst back muscle pain.. i had to leave gym .. now its 6 months m away from gym … when my pain get away so i can continue to do gym along lower back exercises
Thanks so much. Great video!
Glad I found this video…. I'm dealing with a broken L5 and it has affected me working out in general….. too painful…..
I have a back problem can you help me
S I Joint pain?