Fix Your Back Pain w/ Low Back Ability

[00:00:02]Low Back Ability Crew. We're back on live. Gonna answer some questions. Gonna hang out, chat. We're gonna do some live streaming. And yeah, I'm excited for you to come in. If you're watching this on the replay, probably skip a few minutes in. We're going to be answering the nitty-gritty, sharing some stories. I had chronic back pain for a number of years of my life. I had a lot of chronic injuries a number of years of my life.

[00:00:28]If you don't know who I am, I shared all those stories. Had to fight to fix my own stuff, fix my own body. And in the process, I was able to help a lot of people do the same. Not because I'm a genius guru, just because I think I shared the tough stuff. And anything I learned that helped, I've shared it. And people have been helping themselves out, getting out of chronic debilitating pain and injury. And it's not rocket science.

[00:00:53]It's intuitive science. learning about you, learning more of how your body moves. We got a new website and app, Low Back Ability. Check it out. That's all the promos. I want to interact and see what y'all are thinking, how you're feeling.

[00:01:09]Let's see. Is it live? It is.

[00:01:14]People in here, volume is low. Can we get a verification that volume is low?

[00:01:25]Nope. Your laptop might be a little low, my friend. Let me know.

[00:01:30]Back pain free now for eight months.

[00:01:32]Hamid, let's go. What's up, y'all?

[00:01:39]Yeah, let me know if you can hear me.

[00:01:44]Once you join, please comment a long game so I know what you know. I know that you know what that means. Comment long game.

[00:01:57]We get some LBA members in here.

[00:02:03]Came back to Cattle Bells thanks to LBA member since October 2024.

[00:02:09]Playing the long game. Hell yeah. What is that? That's a a year and a half.

[00:02:15]Mid, I've been following your SI joint protocol for weeks and is definitely helping. Let's go. Robust mustache.

[00:02:21]Let's get it.

[00:02:23]Let's go.

[00:02:47]We're going to be hanging out probably about an hour or so to hold me to it.

[00:02:53]It's your boy Maurice at Discord. Okay.

[00:02:56]Little incognito legend in LBA hiding in here with a different name.

[00:03:03]L5S1 member here. That's funny.

[00:03:06]identifying as your segment as your spine segment. I'm a I'm I'm a L3 L4 person myself, but you know, I'm L5S12.

[00:03:17]Starting with the video, so far so good.

[00:03:19]If you want to step by step, low back ability, we got the app, pay what you want. It's not a sales pitch. You can literally take yourself step by step.

[00:03:26]Videos are good, too. Keep learning.

[00:03:27]Piece it together, but help yourself.

[00:03:34]Let's go. All right, y'all. We're gonna get chatting a little bit.

[00:03:42]Make a couple announcements some places about this live.

[00:03:53]When's the last time we gave away a machine?

[00:03:57]A month.

[00:04:03]>> It's about that time.

[00:04:06]Okay, that's always a fun thing.

[00:04:20]Cool. Let's do it.

[00:04:24]We're going to give away a back extension machine just like Oprah. You get one.

[00:04:33]No one else gets one. You get one, whoever you are. [snorts] Okay, my back machine 15 minutes.

[00:04:51]Let's get it.

[00:04:55]All right.

[00:04:57]Good morning.

[00:05:02]my low back like the tailbone hurts.

[00:05:04]Football match. Is that the QL? Probably not. Um it's probably your tailbone, my man. You you definitely could have imbalances from QLS, the lateral spine muscles pulling on your your sacrum.

[00:05:16]Could be causing pain elsewhere. That's called referral pain. If I have some issue right here, super tight, and then I'm feeling pain down here, whether it's nerve or joint, it's something that's here that is causing pain there. They call that referral pain. You could even have referral tightness. It's referred. So if you feel pain at your tailbone, unless you fell on your tailbone or got hit in your tailbone, there's not many muscles at your tailbone. It's probably something else. Maybe outer glutes, maybe your lateral spine muscles, the QL, something tight, aching, pulling, and then you could be feeling that at the tailbone. There's a lot of nerves there, so that could make sense.

[00:05:57]Let's get it. Dread coil. I just hit a new PB. Share it. Oh [ __ ] you did. I just hit 70 reps on the back extension.

[00:06:06]LB is the way. Play the long game.

[00:06:09]I don't take well to bold claims.

[00:06:10]There's no footage. You getting a little too close to me. Actually, I've seen his IG. He does. He is about it. He's shown.

[00:06:18]He's showing. Maybe it was a Discord. I remember that name.

[00:06:24]Okay, here's the most obscure comment because why not. T bus 13. Get a pregnant lady on the podcast and have her look into the camera and tell me it's going to be okay.

[00:06:39]What are you going through, bro?

[00:06:42]Let's dig into it. What are you actually going through? Cuz I know I get off topic, but that shit's really crazy.

[00:06:51]I'm on week two of the program. Today's a flare up, but it helps so much my basic mobility, and that's okay. Let's cover something quick. I've said it a thousand times. I'll say it 2,000 times.

[00:07:01]The day you start working on the problem is when you're going to learn how big the problem is. And sometimes that requires you exceeding what you can handle and you get a little flare up. If you avoid it forever, you're a game.

[00:07:13]Your life is a game of trying to never mess up, never use your back too much, never cause any issue. And at first you might succeed 80% of the time and then you get weaker, you get more degraded, you get more sensitive.

[00:07:30]Then that's going to work 60% of the time. Then you go years of that always avoiding trying not to work it, trying not to flare it up. Don't aggravate it.

[00:07:38]And just like any problem, you never tend to. It will keep getting more dominant until it doesn't even work anymore. And you're going to be like me four years ago where I tried to do nothing irritating and then just sneezing irritates it. Just sleeping irritates it. Just thinking my existence is irritating. So I say that because once you start working on it, it's going to be a little punishing feeling where I did the slow gentle thing you said. I tried level one, it felt good, but then I felt pain after.

[00:08:07]It's like that's okay. You're still learning. What is your current capacity?

[00:08:13]I like the analogy of back debt. Can imagine money. If you never try to swipe your card, you never get declined. You don't really know if you got money or not. You just know, I don't have a lot, so I'm gonna not swipe the card. And when you swipe it and it was a $5 item and you get declined and you're like, damn, I don't even have $5, but at least now you know. And the the equivalent with the back health is that you don't know how bad your back is till you try to work on it. And maybe you do a one minute iso hold like we teach people to do and even that flares you up. Well, now you know your back wealth is not even a minute. You can't even use the back tissue for a minute straight. And that's okay. Go for 30. Did you pass that test? Still no. Do assisted hold really high for 20 seconds. That was good. Do that. Then there's compound interest when you recover. Now you can do 25 seconds next week. Then you can do 30. Don't focus on all this like predictive doom and gloom. I can't even do this much. I'm hopeless forever. I'm never going to get better. Because then you're right. you won't. But if you start with something, a mindset of there's something I can do. And I don't even care if it's what this guy tells me, I'mma try it. And if I have to find a variant, I have to make it much easier. I have to find a special way for me to do it. Try that. And then you build and build. There's people that couldn't walk that now are running.

[00:09:36]There's people that couldn't stand that are playing sports. It's happened. But that uh I'm encouraging you, you have the right mindset. It's week two and you have a flare up. That's totally expected. You're going to guaranteed overdo it in the first month somewhere.

[00:09:51]And that's when you learn what it means to overdo it. So then you'll know what it means to properly do it. So that's my reminder. I love that rant.

[00:10:01][clears throat] Trying to get back on the basketball court. Spend a few months working on the SI joint low back protocols. Do it.

[00:10:08]Do it.

[00:10:13]Nord bench just got delivered yesterday.

[00:10:14]So, let's go. We're giving away a back extension in 10 minutes. We're going to do a little pick, a little random pick of the comments in this live and then we are going to get your info and we are going to send you one. And the catch is you're dealing with someone that doesn't have a catch just cuz.

[00:10:35]Okay, let's see. Let's see.

[00:10:40]I had a discarnation nine months ago.

[00:10:42]Now I get clicking when I walk that feels like the hip. That's exactly what I had when I was 21. I herniated my disc right before I turned 22. [snorts] Had on and off spine reinjuries of just the disc herniation reinjured all the time. Some sciatica, severe spine direct pain, debilitating for about a year on and off through that. I kept trying to lift. I kept getting better, getting worse, getting better, getting worse.

[00:11:09]doing safer exercises. Most disc herniations happen in one direction or the other. They shoot backwards, but they also usually go in lateral direction. And if you have sciatica and you have a directional problem of pain, your body is going to find that out at every step, every squat, every exercise, you're going to semi-shift. You're going to semi- avoid it subconsciously. And if you pick up thousands of hours, hundreds of days living, lifting, existing, semi off, your body will get used to that. It will hold that new position through fascia and muscle memory. And then boom, you're imbalanced. Now, some part of your hip, they used to equally rotate.

[00:11:46]They used to equally flex. One of them is avoiding it, doing less when you squat. The other's doing it extra. Then you get stuff like what I had one year of back pain, on and off problems, compensations, boom, hip impingement, and now I got a sharp stabbing pinch in my hip when I would do anything. Squat, sit down deep, lift the leg up, kick a ball. And after that, for a year, I dealt with both of those. And then I got a sports hernia, which was a tear on my deep ab wall, right by the pubic bone, a place you don't want to feel pain. Tore right off the bone. Then I got nerve pain everywhere in my groin, around my back, around my ribs. And so it became the back issue became a whole body issue. Affected my hips, affected my abs, affected my deep core. And now any leg day was just screwed. So that's not a sentence for you. That's not a death sentence. You're not guaranteed to go through that. You have to know that will happen if you keep I always keep scratching the scab, reinjuring, reinjuring, reinjuring. Never built my back up. the faster you can prove to the spine, hey, we don't we don't got to panic. We don't have to do this deep guarding and tension and we cannot change our h h h h h h h h h h h h h h h h h h h h h h h h h h h h h h h h h h h h h h h h hip posture. We're good to still be balanced by training the back extension is hold by training the hips with it. Maybe a seated good morning is hold the stuff that I show is going to as you're healing, you're always still healing from the disc injury, you're healing from the bone injury, but you're supporting all the other tissue so you don't have to fall off a cliff with your stability and your balance. So then you don't unfold into what I went through, which is all those crazy compensations that lead to other issues because then you're starting with three, four crazy layers of compensations and it just takes longer at the point. But even if you get there, I got myself out of it.

[00:13:30]Many people have, you can't.

[00:13:34]How we doing?

[00:13:37]Do Botox injections work?

[00:13:40]How do I look? [snorts] You know what I mean? I mean, I got a little here and there. I'm only 29. I don't know if I'm aging good or not, but um Matt, I haven't gotten Botox and I don't know if that's a spine question or what, but there's probably better channels for that. Do you know of anyone who recovered and got back to Brazilian jiu-jitsu? Absolutely. Our developer, our the guy who built our app, the team that reached out, BJJ, really messed up.

[00:14:08]couldn't walk, couldn't move, couldn't lift, couldn't roll, couldn't train, couldn't spar, couldn't grapple, all that. Trained LBA for over a year, fixed himself up, came, reached out to us, he found us at a workshop, hunted us down, said, "Come here. I want to build your app. I want to shake your hand." This crazy ass did. Came across the country from Canada to New York and built our app, works for us. And then a month and a half ago, he got back to playing jiu-jitsu, playing jiu-jitsu, to competing jiu-jitsu, and he won his tournament. We got a picture of it somewhere.

[00:14:42]That story is actually on my Instagram.

[00:14:44]If you go to healing on Instagram, that story highlight, click all the way to the end, you'll see him up there shining bright.

[00:14:51]Shout out, Matt. So, yep, I personally know people who have done that.

[00:14:57]On the back extension iso holds, I tend to feel my hamstrings more than my low back. Any tips? Love LBA. Feeling better every day. Many thanks. That's part of the game. You know, these strings are a byproduct of fixing my my spine. It's just what comes with it. If you're really not feeling your back at all, you could try to raise the pad up a little bit. Do the iso hold where it's more at your stomach. When you're doing reps, you need to put it lower so you can actually fold over the machine. But just for holes, you could have it up to the chest. It doesn't matter where you put the pad.

[00:15:29]But a big part of it is your back may have been offline for so long, you have to retach it. Hey, you can help contribute to this whole posterior chain. If we're doing an exercise that uses hamstrings, glutes, low back, the low back doesn't need to only rely on the glutes. You can have a shared effort and not spasm and not flare up, not get super tight. So part of it just doing it and mind muscle connection. Literally think about the low back that doesn't want to fire. Think about it in a calm way. Deep breaths. You can tap it, feel it engage. Over time, it will learn to wake back up, but not from a panic place. Things will fire better. I know this sounds out there. I'm using like just general terms in psychology for a physiological tissue. Like, your back will feel safe. It'll get back online.

[00:16:14]They're buzzwords, but truly, if you look into the research of it, firing mechanism is truly a sense of the body's safety. If there's injury, inflammation, chronic inhibition, things have shut down, the tissue will learn through the neurons, the axons not to fire. So, as you teach it, it's safe to through exposure, practice, neurological practice, firing. It didn't flare up.

[00:16:37]You didn't cause a mechanis a mechanism of injury. It then picks up on that and it gets a stronger contraction next time. So, you can just keep stacking that. Iso hold is the way to do it. So hamstrings working extra is a normal thing.

[00:16:52]Sorry if I'm nerding out more than y'all care for. Can we get a time frame at which you recovered and began comfortably lifting weights? My journey took about three years to fix myself. It could have been one year but because I tried to do it in three months it took three years. So I always say play the long game not because it takes a long time but because it's the only game. If you play the short game, you're just playing the very long game because you're going to skip steps, hurt yourself, get root awakening, stay lost, be in a cycle of this that will end up taking longer than the slow, steady, methodical, patient route.

[00:17:31]Should I do anything on my off days?

[00:17:33]Hell yeah. Walk, breath work, get some Wimhof, free movement of whatever your body feels safe with. I wouldn't do stretches and crazy twisting of your spine if you're not good at that. If you don't if you're not healthy for that, you probably aren't if you're back sensitive, but you can roll around little plank here, plank there, sit down on the feet, sit side to side, walk just like a flow of life. Just be get a mat, get a little bit childlike, but don't go into some crazy contorting twists. I like movement. I'll kick a soccer ball 15 minutes just to move my hips. I'll throw light punches on the back and just do jabs to get that feeling of upper body. I'll hang and swing. I'll do little hip cars. I'll do any kind of random movements. Hop in the pool, move, swim, like anything to keep moving. Feel free. Maybe some light cardio on my off days, light sport. Just keep moving like you're free. Even if it's very gently, get some steps into.

[00:18:35]Will you be doing any seminars in San Diego County? Yes, sir. San Die San Diego specifically.

[00:18:43]How we doing? We got 1:55.

[00:18:47]Oh, it's about that time. I said 15 minutes. We're there.

[00:18:53]Love you, too, man. Appreciate it. Your mindset gave my life back. Simple Life, Juice, Lucy, I'm writing it in my journal today. Thank you, my friend. Is there a Discord community?

[00:19:06]It's those sorts of things that just they just make me want to be a joke.

[00:19:18]LBA low back ability. Go on the app store. I know you didn't hear me, but go on the app store, download the app. You can pick whatever price you want and sign up. You're going to see the Discord join. We got tens of thousands of people. You got friend groups in there.

[00:19:33]You got some love life groups in there.

[00:19:35]You got some hater groups in there. Is everything okay?

[00:19:41]Um, I'm kidding. It's all good vibes in there, but we got a lot of support. A lot of different people at different stages of the journey. It's just fun.

[00:19:47]People share funny stuff, too. We got off-topic chats where you can be silly with, you know, people that get it. But [clears throat] yeah, we do. Oh, Quibbits. Enoch put it.

[00:19:58]You know what was funny? We had Sam on the podcast and I was like, "Yo, Eddie, where's where's Enoch? is he here? And he Sam was like Enoch like LB LBA.Enoch like Yeah, he's a real person.

[00:20:15]He lives here. Yeah. Where is he?

[00:20:18]Disneyland, brother.

[00:20:21]Sorry. Like he wasn't here for me.

[00:20:26]So you let down someone really special.

[00:20:29]But the more you rush the journey, the longer it takes people. Why would you even want to rush him? Don't you want to feel the steps? Of course you don't. It [ __ ] sucks. I get it. But you still are going to have feedback, data, confidence. If I took you super hurt, injured. People say, "If I could take a pill and my back pain was gone today, I'd pay millions of dollars." Here's what would actually happen. Your whole life has been pain avoidance, fear. You learn not to do sports. You learn don't even dream of these things. And then tomorrow, boom, I fix your pain. you will not trust it because you didn't go through the steps to build it. So, you're going to still move and feel like this is great, but I can't go do that or like when you're doing it, you're going to be so awkward and afraid that you're moving weird. Like, you actually need to see yourself evolve to trust the evolution. If you don't do that, it wasn't an evolution. It was a dream and you're going to wait to wake back up.

[00:21:26]You're not going to trust this real life. And you will do stuff that actually injures you. That is true for overcoming any trauma. You want to slowly build evidence and confidence.

[00:21:35]Confidence is through confirmed exposure, confirmed reps. I did it. I remember that. I can do it again. I did it more. I remember that. I can do it again. You can't tell me I can't run a 50 second 400 because I've done it. So, it's like it's not a dream. If I've only run 65 seconds and someone just tells me, "Hey, took a pill. You can go do it." I may not push myself hard enough.

[00:22:00]I may not trust it because I've never done that [ __ ] Even if you tell me I'm fast enough to. I don't trust that. Did I subtly flex a mediocre time? Maybe I did. But Pug said, "Super quiet. Can't hear." Can y'all confirm? Can we get I can hear. I can hear. I can hear to comment that.

[00:22:23]Can y'all let me know?

[00:22:32]All right, we're going to do the giveaway soon.

[00:22:35]To the people that left, you didn't want it bad enough. Sorry.

[00:22:46]LBA helped to fix my sciatica because of you. I'm out of pain. Let's go.

[00:22:56]I can hear can hear. Sounds fine.

[00:23:02]Okay.

[00:23:07]All right. Just quiet. Can hear. Just quiet.

[00:23:15]Can hear. Perfect. All right.

[00:23:21]How have your shoulders been? They've been good. Thanks for asking. So, I made a a little emotional video of like an actual emotional mental training because I flared up my shoulders. I went surfing for the first time two months ago and I went every day all the time. I'm with my girl and her family and stuff and I'm swimming like crazy, going super hard on the board. Never done it, but just trying to hang. And I basically threw my shoulders to tenderism. They were falling off the bone. just any new thing you want to try day one. You never run in your life, go run 10 miles. Your calves are going to fall off the bone.

[00:23:58]And I already had history of frozen shoulder, which is like capsule inflammation, just all through the connective tissue and ligaments and everything that holds your shoulder right in that place. Flared up, inflamed, so sensitive, could barely write, can barely drive for weeks. And I've had that before and it lasted a year because I was rushing to get back and lift heavy. This time I explained in a video, you can look it up on my YouTube, the mental training for chronic injury. Um, I had a whole different practice. I sat would feel the pain and realize it's just a three out of 10. I would listen to it, feel it, not panic, not tell a story of what it means, not think I'm going to be doing forever. And I did that a lot. Then I stuck for one to two weeks just doing gentle rehab flare up mode exercises and slow movement. Felt good. I didn't need to hit a PR bench the next week.

[00:24:50]Then I got another week where I slowly got back into the exercises. And then a month later, I'm good. I'm also in a healthier state of life. I'm also resting pretty good. I'm not chronically as stress. Honestly, I was still stressed. But I'm good. Shoulders are great. They're not my strongest thing, but I'm at my normal again. And I've proved to myself just because I hurt something again exactly where it lasted years doesn't mean it needs to last years. I've built up a lot of work over the years, but I've also changed who I am. So, I don't handle it the same. I don't rush. I don't just ice it and then get back out there. I don't wait two days till it feels kind of good and then do some dumb [ __ ] again. I really take the time it needs to build slowly. It only takes a few weeks. Take that same approach to whatever sensitive for you.

[00:25:36]Okay. There's several apps. Can anyone give me the right one, please? It's called Low Back Ability. If it's not called Low Back Ability, it's not the app.

[00:25:47]All right. Are y'all ready? Does somebody want the machine?

[00:25:54]Here we go. I am We're just keeping it simple.

[00:26:00]I want y'all to comment long game. Long game. Long game. Spam it out. And I'm going to pick in 60 seconds.

[00:26:08]59 58 55. Skipping numbers. 52 48 45 I'm picking someone that says long game. 40 35 30 25 20 19 18 17 16 15 14 13 12 11 10 9 8 7 6 5 4 3 2 1 bang. Johan Rodriguez 3837.

[00:26:39]Boy, I hope you're in the US. That always sucks when I don't when you're in Australia. Johan Rodriguez 3837. Johan, where do you live?

[00:26:51]Johan, comment where you live.

[00:26:54][snorts] Not the address, just just just the country.

[00:27:02]Such a tough one. You know, the random pick. I hate being the guy that does that.

[00:27:09]Brother, I am from Bise. [laughter] [laughter] >> Oh, Johan. Johan. Johan. Okay. Johan, do this. You have Instagram, >> Johan. Do you have Instagram?

[00:27:46]I'm waiting. Johan, let me know. You got Instagram. Yep. I messaged you before. I I remember that. Don't call me out. I was testing you. Okay. Johan, I need you to send a DM to E8 Primal. E8 Primal. Send a DM to there. We're going to set you up. We're going to figure it out.

[00:28:13]We're going to figure it out.

[00:28:16]And if you've ever joined these lives before, then you know I never give away just one. 30 seconds.

[00:28:25]Do it again. Long game it. Long game it.

[00:28:27]Actually, this time don't do long game.

[00:28:29]Do Do Just do lba. LBA.

[00:28:38]Picking one more. 20 seconds.

[00:28:43]19 18. If you hyper spam really fast, you it probably stops you, by the way.

[00:28:49]So, you might want to pace it so you get a chance. 18 16 15 Time it 14 13 Yeah, be smart, guys. 12 11 10 9 8 7 6 5 4 3 2 1.

[00:29:11]Yep. 15B.

[00:29:18]Yep. 15B. Where you from?

[00:29:25]Tell the truth.

[00:29:31]Yep. 15B.

[00:29:36]It hurts my heart, too, guys, when you're you're not the winner, brother.

[00:29:39]I'm from Sweden.

[00:29:45]Backstrom is a Swedish name. I just went to the Sweden game. I uh I helped fix Carl Stef Star Starfelt's back. Got him back in the World Cup. He's a professional player in La Liga and then he played for the national team and I went to the Sweden game. He brought me with his fam. Sat front row see him get crushed by France. I'm Swedish brother.

[00:30:08]Okay. Message E8 Primal. We're going to figure out how to do it.

[00:30:16]Old tariffs and whatnot.

[00:30:18]All right, [sighs] we are we are done giving away. I'm sorry. Just had to do it.

[00:30:26]had to do it.

[00:30:31]Okay, y'all are dope. I appreciate it.

[00:30:47]Okay, the latency can't be that bad. If you're still commenting LDA, you're just you're just grieving. I get it.

[00:30:54]I get it.

[00:30:59]Make sure you you message EA promo. You won't get it. Okay. He's got some questions here. He said, [cough and clears throat] "Does LBA need to be something you can do at home or do you need to go to the gym?" You can start um you start at home. Bro, I like your short hair. You look like Mona Lisa and long. The best news about that is It's my hair unfortunately. So like I hear you. A poor VA 3534.

[00:31:32]Um Oh, you commented that multiple times. You really want me to see that?

[00:31:35]Yeah. It's just it's just who I am. I don't know how to say it. You know, I'm stepping into that kind of lifestyle right now, [snorts] but I hear you.

[00:31:47]Cool. Guys, is there a tutorial on how to use a website? A guide? How to Oh, there is. We just got it down today, actually. It's fire. As soon as you log back in, if you haven't been on there or you sign up, you're going to have a step by step by step explaining all of it.

[00:32:03]The the weekly sessions, the calendar, the back extension tracker. It's fire.

[00:32:12]I feel sciatica on the back extension.

[00:32:14]Find easier level. This is okay. So there's two things that cause there's a number of things that cause sciatica, but there's different types of causes to sciatica.

[00:32:23]Your nerve when it's irritated, it really doesn't do well to stretch. So if you have a disc injury, if you have tightness through your posterior chain, you had a glute that's really tight, you had sciatic from the actual impingement of the nerve on the disc, or you just have super tight arch, calf, hamstring, like our videographer, he's been running to run a an iron man or half iron man running a [ __ ] ton. He can barely touch his kneecaps. Like he can barely get down that deep. He was on the back extension, was going down, was getting a super stretch. If he had any disc problem whatsoever, the odds of him feeling satica would be really high just because the whole fascia from his calf up to his back is super tight. So I'm saying that to say when you're nursing sciatica and you want to stop being irritated, it is a good idea to pause stretching in this direction for a while. When you're doing a back extension iso hold, your whole body is straight. So you're not stretching the nerve, but you could still have sciatica. Why? Because it's squeezing the nerve. So that's the difference of stretching your body and the nerve with the pinch is getting stretched. That's not a good idea. But when you contract muscles around an irritated nerve, it's instead like this. It hugs the irritated nerve. It doesn't stretch the irritated nerve. It 360 hugs it because the muscles around it and fascia gently compress. That's not going to cause more injury. That might give you a temporary tingle, jingle, and mingle. It might make you feel a little bit of nerve pain, but it's not a sign that you're causing more injury. Just muscle contracting next to nerve causing some sensation is a very low risk activity.

[00:34:05]But you need that. It actually helps build tolerance and it flushes stuff out and helps the firing because if there's nerve pain here, the muscles nearby will hear and learn inhibit. Don't fire hard because when you do, it causes that pain. You don't want that. You want to keep the ability to fire. And if you keep it consistently, that will override the fear and the inhibition that the nerve is teaching the nerve pain. That doesn't mean push through pain when stretching because that's literally taking the impingeed nerve and yanking on it. And that's causing damage far more often causing damage to the nerve than if you just gently contract and the iso hold. You're going to feel some if you have soda, you're going to feel it.

[00:34:44]You don't want it to be super intense to where it lasts. You can irritate it. You got to work kind of harder than a stretch though. But put that pad higher.

[00:34:51]Keep it assisted. If you feel a two out of 10 sciatica increase during an iso hold, but then you stop and it goes away, it's okay. Even like a four out of 10, as long as it's not crazy excruciating, because that's a bad sign of feedback to your body. And it doesn't last 5 minutes later, 10 minutes later, an hour later, the next day, that night, the next morning. So sciatica on the iso hold is a very common thing, especially if you're starting with sciatica.

[00:35:22]Oh, good point, sir. We forgot to do two-minute hold. You were on the live before. You know what's up. All right, we're going to end it with our back deposit. [snorts] If you never joined, we always do a little mini deposit together. You got on the edge of your chair. This is how you start with zero equipment.

[00:35:41]Oh, we got this mic wrapped around.

[00:35:45]That's a little crazy.

[00:35:48]Okay, edge of the chair.

[00:35:53]You're going to do a seated good morning iso hold. Okay, this chair is a little low for me, but you want your hips at or above your knees. You're going to sit at the edge, hands behind the head, and you're going to lean forward with a flat back. I want you to be able to see how my back is positioned.

[00:36:13]Start up tall. every centimeter that the shoulders get in front of the hips, you're now training the spinal tissue.

[00:36:19]So, you go this deep, you go further, you can go anywhere you can handle that, you're not going to lose position in rounds. You need to be strictly extended. Okay, we're going to start together for two minutes. Three, two, one, tall. Super strict posture. Lean forward and hold. I'm not even going to go far to start. I'll probably go lower throughout the time.

[00:36:40]My knees are a little bit wider, shoulder than shoulder width apart. I'm pushing my knees out.

[00:36:47]We're at 20 seconds. This is a micro deposit. If the hands behind the head is intense, you can go here. Hands across the shoulder.

[00:36:58]Now, think about your back. Feel it.

[00:36:59]What do obviously you're feeling a stretch in your groin. You're going to feel your hips, but what do you feel in the back? Even a subtle contraction, a little squeeze, that's enough to change stuff. You're contracting, which means you're using it, which means you're building evidence. You're proving it's alive. It can contract. This is good. Do this more throughout the day. If you want more intense, just putting the hands behind the head, squeezing the shoulder blades, it's going to squeeze all of the back muscles. If you want even more intense, put the hands alongside your body, same direction, right in line.

[00:37:32]You're extending the lever. It's even more work for your body not to collapse out of extension. So, pick whatever level. Keep your head eyes forward.

[00:37:41]Thumbs up if you're doing this.

[00:37:44]It's the hardest level. This is the moderate. This is the easier.

[00:37:50]Higher up is easier. Lower is tougher.

[00:37:54]We're at a minute 15. 45 more seconds.

[00:37:56]How are we feeling?

[00:37:58]Probably aren't typing. If you even did this daily, it might take a while. This will start to work on stuff. You have to be strict about the posture. People do this and worry about weight and they start collapsing. You lose all benefit.

[00:38:12]You need a strict contraction.

[00:38:15]People have literally done this at work on the plane. You can get it in three times a day. Just sit away from the chair, the back of the chair, lean forward, flat back. Remember this if nothing else. Are the shoulders in front of the hips? Is the back flat? Then you're training your back. You're training your spine.

[00:38:37]Bro, my pain is at the first 10 seconds when I lean forward. That's okay. Make it easier. Sit up higher and then lift.

[00:38:47]You still have it? Okay. Sit up higher and be here. Like, I bet there's a level you can do.

[00:38:54]You don't feel anything? Work for it.

[00:38:56]Look at the strictness. This is about relearning. And we're done. That was 2 minutes 15.

[00:39:03]There's two types of people who don't feel it. People who say they're too strong, so it's too easy. Or people who don't have the skill yet to feel their back muscles. So my thing is a bodybuilder who trains their bicep really hard, they flex and pose all the time. They can curl 100 pounds, but they'll also tell you, I can make my biceps sore and cramp from flexing because I just know how to work it that well. mind muscle connections there.

[00:39:28]Same with your back. If you think you need hundreds of pounds to feel your back, you just don't know how to call upon your spine to work. So, if you can do that with body weight, like me, I do back extension with 100 pounds, 10 reps, like I can really work it stronger than most people. I just got my back a little sore and it's easing up and it feels good. Body weight easy. So, no one's too strong for it.

[00:39:56]There you go. First timer felt it my hip. You're going to feel the groin.

[00:40:00]You're going to feel the hip a little bit. That's a reflection of mobility that you work on elsewhere. This will help with that. Can your program deal with spondi? Many, many, many, many, many people, yes, have used it and improved.

[00:40:13]All right, y'all.

[00:40:16]We're going to end it up here.

[00:40:19]Any last messages?

[00:40:23]Brandon, thank you so much. You got me information I have never heard in 14 to 15 years and I finally have no pain going on a little over a year now.

[00:40:32]That's what we're talking about.

[00:40:37]All right, y'all. Android app is being released soon. It's waiting on me. I got a little work to do on that couple weeks. Thank y'all. Thank y'all. We'll get more giveaways going. We'll be here more. I want to see you in the app. I want to know how the app the app is going for you guys.

[00:40:54]And uh yeah, if you can go on the app store, give a little review if I've helped you at all. It's literally just a game of numbers. There's so many different programs and gimmicky [ __ ] and rehab things and you know, I'm not going to talk bad on it, but there's a lot of other stuff out there. Um, and to even like someone searched up low back ability in the app store and they couldn't find us because other people are paying ads to pop up before me when you search me. And instead of just being promoting their own thing because they're good enough to and they, you know, whatever. So the way that we can actually have this reach people at a donationbased level, we don't do any sales process. We don't force anyone in any commitment of anything. They can pay whatever they want just to help yourself. The way to actually show up is to have reviews, to have ratings. So, if you can go on the app store, leave a good rating if you believe in me and what we do. If you don't, don't do it.

[00:41:54]Don't lie. You got a story, fix your back, leave a review. It mean the world and just helps us get this to people.

[00:42:00]So, I appreciate y'all. I want to see you in there. And yes, we will be doing London for sure.

[00:42:07]We will be doing Denver from Spain. When does it actually start to work? Wrong kind of question. You're going to learn.

[00:42:13]Keep looking. Keep going.

[00:42:16]Keep going.

[00:42:19]All right, y'all. Thank you so much, brother. Laying here on my back. You give me so much hope. Thank you so much.

[00:42:25]Thank you. Save a back. Save a life. All right, y'all. Long game. Play it.

[00:42:31]Appreciate y'all. Catch you.