If you’re a lifter that’s injured your lower back but wishes to fully recover and lift heavy weights in the future, then this article is for you.
If you think that I’m going to talk about “stretching” and give you a bunch of lightweight bullshit exercises, then you are dead wrong.
You will be learning strategies that are not only backed up by exercise science, but by real world experience and practicality.
Depending on the severity of your back injury, applying these techniques will take you 1-6 months to fully recover.
Although this may appear long for some people, the good news is that once you’re recovered you will never have back pain again.
You’ll be able to compete in any sport you like, lift as heavy as you want, and be able to play with your kids if they ever request you to.
So take out a pen and paper, write down some notes, and we can begin.
Please view our Medical Disclaimer, this is not medical advice and I’m not responsible if anything bad happens. But you won’t do that. You’re smart and it’s not hard to follow these guidelines correctly.
Conditioning the Lower Back
Whenever you injur a certain area, whether that be your wrist, arm, leg, back, etc, you must always provide circulation and movement.
Remember, that which does not move is for the deceased. Without movement, there is only death.
Therefore, you can’t just sit around expecting these injuries to heal by themselves.
You must create movement in the damaged area, which will restore basic functionality.
For the back, you must condition it without having pain, while simultaneously creating spinal fluids which rejuvenate the back.
This may sound tricky and hard to believe, but it’s certainly possible.
There are two ways of doing this.
The first method is by getting yourself a pair of ankle weights, and wearing them throughout the entire day.
This will pump your back with spinal fluids the entire day right in the sacrum/lumbar area.
It’s the best way to get movement and circulation without back pain.
For the weights used, you can go with 1-10lb ankle weights depending on the severity of your back injury.
I personally recommend that you use the 10lb ankle weights, but if you have to use a lighter weight for whatever reason that can work too.
Just make sure that you keep them on the entire day. You must only take them off if you shower or go to bed.
Once you finally do take those weights off, you’ll feel lighter, and your back will have added range of motion with the pressure relieved.
If you feel uncomfortable wearing ankle weights throughout the day (which you shouldn’t care about if it’s going to fix your back) then you alternatively wear them at the gym exclusively.
To get similar/sub-par results from wearing them throughout the entire day in the gym, you can power walk on a treadmill set to an incline while wearing 10lb ankle weights. Do this for 10 minutes straight.
You may also choose this method in combination with the first. This will further speed up the recovery process.
Now if you want another way of conditioning the lower back besides ankle weights, you can always do sled dragging.
Walk forward, backwards, sideways, etc. Get some movement going on in that lower back.
Sled dragging really is a fantastic way of building and strengthening the posterior chain without lower back pain. It also builds tremendous work capacity and general fitness. Did I mention that it cures knee pain too?
Anyhow, If you don’t have access to a sled because it’s too expensive, then you can make your own sled at home.
A sled is literally an absolute must-have piece of equipment whether you’re injured or not. I still do my sled drags even though my back pain is 100% cured.
Just get yourself a cheap, used, rusty tire, and attach some rope to it. It will be the cheapest investment of your life, but will have the greatest returns you’ve ever seen.
Spinal Traction
Now we get to the most important segment of this article.
TRACTION!
This is absolutely essential when trying to cure lower back pain.
You want to traction the hell out of your spine!
If you don’t know what traction is, here is the official medical definition.
“Medicine/Medical. the deliberate and prolonged pulling of a muscle, organ, or the like, as by weights, to correct dislocation, relieve pressure, etc.”
In simplest terms, you are pulling/lengthening the damage area, causing the pain to go in and out, which eventually fixes the problem completely.
It’s similar to how when you break your leg, you need to start walking on it again.
You put a little bit of pressure here and there, which evolves over time to the point where you can fully stand on two legs and run again.
This is traction.
Pain coming in + pain coming out = Pressure relived over time.
Makes sense?
I hope it does, because everything from this point forward is going to be about traction.
It is FUNDAMENTAL to curing your lower back pain.
Now enough ranting for me, here are some practical and functional exercises that must use which will traction the spine thus curing any bulging disks you have, which relieves all pressure.
EXERCISE 1: Reverse Hyperextension
The reverse hyper (slang term) is the best traction exercise for the lower back.
You are lying down on your stomach, bringing your legs down so you are looking at your feet, and then forcefully contracting your abs as you straighten your legs out behind you so they are almost even with your glutes.
It may sound like the exercise “supermans”, but it’s not.
In fact, it’s far from this movement.
Unlike supermans, the reverse hyper gives you full extension of the back thus restoring range of motion, and simultaneously does not hyperextend the lower back.
It’s truly a phenomenal exercise, and it is bound to cure any lower back pain that you have if you do it long enough.
I remember when I first injured my back, I couldn’t do anything. Good mornings, hyperextensions, supermans, stretching, EVERYTHING.
The only exercise I was still able to do was reverse hypers.
I trained them every day, and after a month all of my back pain was gone and I could now do squats, deadlifts, good mornings, etc.
The whole nine yards.
I’m not the only guy that had a similar experience to this either.
In fact, the sole reason why I started doing reverse hypers was because of a man named Louie Simmons.
Louie Simmons, the owner of the Westside Barbell gym, broke his back 2 times in the past.
Doctors told him that he would require surgery, and would have difficulties walking again.
Louie, as persistent as he was, decided not to get surgery, and instead sought to strengthen his lower back the manual way.
He tried every exercise under the sun, and all of them hurt his lower back.
Long story short, one day he thought to himself “What if I just do hyperextensions in reverse?”.
Low and behold, there was no pain from this new-found exercise, and soon enough his back pain was cured.
This was the reverse hyper.
And guess what? A year later he squatted 900lbs.
Can you imagine that?
This is a guy that was almost handicapped, yet fixed his back with one exercise.
I hope you can learn a lesson from Louie’s story, because it is truly inspirational and demonstrates the effectiveness of the reverse hyperextension exercise.
I know it worked for me, and I’m certain that it will work for you too.
Please start doing them every day, and every time you go to the gym.
If you don’t have a reverse hyper machine, then you can always perform them the ghetto way.
In fact, Louie himself only invented the machine AFTER he fixed his lower back.
So to do reverse hypers the ghetto way, just line up two 2x12s in a power rack, lean over it, and do the reverse hypers.
For added resistance, you can attach a belt between your feet, and throw some weights on there.
Now if you’re at home, just lean over a coffee table, couch, bed, etc and do them that way.
5 sets of 20 repetitions work best. Make sure you fully stretch the lower back to the point where you are looking down at your feet at the bottom. When coming up, raise your head and make sure that your feet are NOT even with your glutes. All hyperextension is bad, okay?
That concludes the reverse hyper. IT’S A MUST-DO exercise if you have lower back pain.
EXERCISE 2: Lat Pulldown
Sounds weird, doesn’t it?
You injured your back, and I’m telling you to do lat pulldowns?
I’ll tell you why it works though.
It tractions the lower back because the weight of the cable is trying to pull you up. Due to your knees being locked, and your ass being firmly planted in the seat, this creates an amazing sensation in the lower back that relieves pressure.
It also traction the upper back, which is great for re-establishing proper posture.
You have to try it to know what I’m saying.
It’s pulling the back, yes, but not in a painful way.
When you’re done a set, you feel quite good, almost as if some asian chick gave you a mini massage.
At the same time, you will be strengthening the pulling mechanics of the back while providing traction to the whole back. It’s win/win in every possible way.
Exercise 3: Hanging Leg Raises
To cure lower back pain, there are two things that must happen.
1) Condition + Traction Lower Back
2) Strengthen Muscles Around Damaged Area
So far, all of these exercises have been doing that, but the hanging leg raise takes things to the next level.
This is the movement that tractions the ENTIRE spine, all the way from cervical, thoracic, lumbar, and sacrum area, while simultaneously strengthening the abdominal muscles and restoring range of motion.
The first time you do it (if your back pain is legit) you will have trouble doing it with the knees bent.
I mean, I was a gynmnast and calisthenics master that was able to do L-Sits, Front Levers, Dragon Flags, etc, and I had trouble doing it with the knees bent.
It also hurt my back a bit.
However, like all traction exercise, the pain eventually goes away, and strength goes up.
In my case, I went from barely being able to do leg raises with bent knees, to doing full front levers. in exactly two weeks of doing the exercise every day.
You can expect similar results, because that is the power of leg raises. You get full traction and strengthening at the same time.
If you superset these with reverse hyperextensions, the effect will be even more profound. Try it and become a believer.
Exercise 4: Bodyweight Good Mornings
This is an exercise I learned from Bill Starr.
I included them at the end of this article, because most of you won’t be able to do this unless you mastered the previous exercises.
Bodyweight Good Mornings are truly the final test of your lower back strength and flexibility.
If you can bring your nipples to your knees without experiencing ANY lower back pain, then you are most likely cured.
Therefore, this will be your “tester” exercise.
Do them very briefly in the morning, beginning of the day, and at night time.
It will traction the back slightly, while restoring range of motion in the lower back.
Once you can fully do it without pain, start performing it with a broomstick.
Do 3 sets of 50 reps at least once a day.
Once that becomes easy, start doing these with 10lbs on your back. Then 20lbs, 30lbs, 40lbs, 50lbs, etc. By the 95lb mark, you can start lowering the reps to 10-20.
Eventually you’ll forget that you even had a lower back problem.
Thanks Bill Starr.
In Sum
That’s it my brothers.
You now have all the necessary information to cure back pain.
Any bulging disks, pinched nerves, etc that you may have developed will soon be eradicated by the 1-6 month mark.
As discussed you must first condition the back by restoring movement and circulation in the back through walking with ankle weights and doing sled pulls.
Then you need to traction the lower back with special exercises which includes reverse hypers, lat pulldowns, leg raises, and bodyweight good mornings.
With all these tools, I am confident that your back health will be in good condition once more, and that you will continue being able to lift some heavy ass weights and making some muscles gains.
Remember, don’t be shy to send me an email a couple months from now explaining how good your back feels.
I would love to hear your success story.
-Alex
I am so happy for this article!
You are a very knowledgeable man, and I appreciate you helping everyone with our lower back pain.
It did work for me.
After searching lot on this topic all i found was strecthing exercises.
This post has helped me to get rid of back pain i was experiencing
Alex man, I think you’ve saved my lower back.
Over the last few years I’ve had a few occurrences of serious back pain from heavy squats and deadlifts. At first I thought it was sciatica, entrapped by the piriformis as I did experience some relief from stretching.
But the last few months I’ve been getting back pain without doing any squats/deadlifts or any heavy lower body work. I found this article ~2 weeks ago and I’ve been doing reverse hypers(these feel fucking amazing on the lower back) and bodyweight good-mornings a couple of times per day and lo and behold my back pain is nearly gone!
Little tip on the reverse hypers: do them in a swinging motion for more traction on the lower back. I was doing them slow and controlled at first – great for strengthening but doing them faster pumps the lower back like crazy!
I’ll post back in a few months with an update. Thanks!
Very happy to hear that Matt!
Does this work if you feel tingling in legs too?
I don’t know about that. This is designed to cure bulging disks, not cure tingling of the legs.
Great advice and article Alex!
This is a commonly overlooked area when it comes to rehab. Most trainers’ advice is to avoid many types of exercises for life, and to expect to live with it, rather than select exercises like these that actually cure the problem….
Thanks!
Navid.
“When coming up, raise your head and make sure that your feet are NOT even with your glutes. All hyperextension is bad, okay?”
>>> What do you mean by this? That one should not lift their legs too high?
“If you can bring your nipples to your knees without experiencing ANY lower back pain, then you are most likely cured.”
>>> What do you mean by this?
Also, what do you think of Paul Chek’s method for back rehabilitation: https://www.youtube.com/watch?v=Ef4noCz83A4 ?
1) It means do not raise your legs past parallel therefore having excessive hyperextension
2) Bending over and having your knees touch your nipples
Hi Alex,
Does your protocol still apply when a lifter is beyond disc bulge and is suffering from a herniation?
Yes, but remember I am not a doctor.
So while doing these exercises, do I still get to train in the gym normally (just with less weight) or am I only allowed to do the exercises listed?
You can but do not use exercises that aggravate your lower back like free weight rows and deadlifts.
If you have back issues like that would you suggest risk by doing heavy deadlifts it heavy squats, or should I substitute them with other exercises?? Nice article as usual!!!!!!!
I have bulge disc inL5 S1 do hanging will help me do bulge disc go away for ever I am very confused about this and for how many time i have to hang on one time for how much minute please reply me
You’re the man!
These are EXACTLY the principles I have been using to manage my L4-L5 and L5-S1 disc herniations from playing hockey. Having you spell out the exercises that follow the same principles I have found helpful is incredibly encouraging. I was beginning to sink into a losing mindset before I found your article. Thank you for posting this, for sharing your story, and for reminding me about Louie.
You are absolutely correct about traction and stabilizing the core by strengthening the extensors in the spine as well as transverse abdominus. Back extensors sometimes will suffice, but when done correctly reverse-hypers are the best!
I also found it interesting that you mentioned strengthening the lats for being helpful with lower back pain. You may already know this, but the reasoning for this is that there is a fascial line (connective tissue that binds our body together) creating a huge X in the posterior chain crossing ‘right on top’ of the sacrum. Google images is best in demonstrating this; but essentially this means that the right latissimus dorsi (which inserts in a groove on the humerus) is attached through the sacrum all the way into the into the left glute and left calf by way of fibers of connective tissue (a fascial line). Same is true for the opposite side. This is why arm raising with contralateral leg raising (i.e. right arm + left leg) creates such strong stability for the posterior chain (think bird dogs). Therefore when you are strengthening the lats you are tightening this network of connective tissue pulling the lower back taut and creating traction. What I found remarkable is that you have stumbled upon this knowledge through what seems like logic, reasoning and experimentation. Kudos to you!
By this same reasoning, the other side of the facial line is strengthening the glutes. Strengthening the glutes and strengthening the lats will pull the connective tissue surrounding the sacrum tight and create stability in the lower back. Here is the progression that I have been using that Bret Contreas PhD came up with: https://www.t-nation.com/training/dispelling-the-glute-myth
I can do one better than BW good mornings though – especially for those that don’t have good muscle control yet – and that is the Founder: https://www.youtube.com/watch?v=Kp84tCkNiFg
There is a whole sequence of progressions that follows; compromising the Foundation Training exercises that I have not completed, but this one simple exercise has been the absolute best in cueing my multifidus. It is my #1 go-to for beginning and ending my workout by making sure those intrinsic muscles in the spine are firing. Multifidus responds best through endurance, and I love the founder.
Thanks again brother. God bless.
Hey Alex. I’ve been following the novice program for three weeks now as you made it, and added (as you suggest rear delt, neck and calf work) a superset on A and B day of 3×20 facepulls, 3×25-25 calf raises and 3×20-25 neck curls (will be adding weight slowly but surely). Thing is my lower back started to botter, should I add this exercises at the end of the workouts or my “pain” is from being a weak beginner working on rows and deadlifts? Or should I ditch the novice program and focus on getting a stronger core with this guide plus weighted planks and only then resume the novice program? Hope Im being clear English is not my native tongue.
@Christian
I do not know what to tell you, if your lower back hurts there could be many reasons. See this video
I saw it when you uploaded it haha notification squad! Well I only started having “pain” since I started training. Could it be because Im overall weak and my back is strenghtening?
1) How can I add rear delt, calf, neck AND reverse hyper work to the novice program (Sets and reps 3×20-25??) and not have trouble with recovery and living in the gym haha
2) Should i just add reverse hypers and forget about rear delt neck and calves?
Btw Im 24 173 cm and 67 kg 15-18ish% bf and really focus on form and weight because Im scared shitless of visiting snapcity. Oh and Ive bought 5 kg ankle weights today will follow that advice too and see How it goes 💪! Hope to hear your reply, sorry if im stepping over line. Have a great weekend man
@Christian
1) Just add it to the very end, and sets/reps do whatever you like
2) Sure, if that’s what you want. Reverse hypers are baws
thanks man
I am a long distance runner who recently found out I have a herniated disc. I have been doing the stretches that PT has given me but I’m not finding my back to be any stronger or have had much pain relief. I came across your article and found it incredibly insightful.. I was just curious about if I should be doing all of these exercises right away or working my way up to them since I am still experiencing quite a bit of pain. Should I start with just the ankle weights and reverse hypers and ease my way into the other ones?
@Kate
Reverse hypers, ankle weights, and sled pulls hands down. Then ease into the rest.
Hi Alex will this advice work for a pulled/strained lower back muscle or is this mainly just for spinal issues? I have had strain in my right side low back muscle and spinal erector for 5 weeks and doesn’t seem to want to go away.
Alex, I’ve got numbness on my left leg because of deadlift and squat in poor form. Do you think the article will fix it ?
Thank u Mr.Alex. i am Joy from India i was a body builder and while playing football i had a slip disc L3 4 and5 ands1. Doing the reversehyper at home on bed doing sled drags and will start ankle weight walking soon. .Hope these will work. Thanking u once more.Please reply. Regards. Joy
Alex sir. Joy here. .Sir can i do ligjt weght dead lifts in the gym since i have a disc problem. .If u pls suggest sir. Thank u sir.
Wirh regards. Joy. From India
Great article. Have been dealing with a bulging disc and some deterioration lumbar spine for almost 2 years now. The actual back pain is much better. Wondering if you had any muscle that were not quite activating when they should have or any muscle atrophy?
Do you mean Bulging Disc with All of it’s symptoms as Sciatica and Tingling feet ?
I have a mild bulging Disc and my sciatica Vanished with normal P.T but it didn’t go away Completely!!
I started doing it your way for a week now!
And Guess what i’m better…So Much better
6 months from now and i will write here if it worked 100% Thanks Alex
I have been having back problems for several years, it started with a fall. Two years ago I was having severe sciatic nerve pain. I was diagnosed with degenerative disc disease. It took about 6 weeks to heal enough to do exercises.
I started walking, doing therapy exercises and stretches. I worked my way up to more advanced exercises and finally started doing ballet (I’m a girl :)) . Which I have been doing for 6 months now. My back has been completely healed and I am in the best shape of my life.
But, a few days ago my problems started up again. I was having stiffness and pain in my pain and nerve sensations in my leg. I found your article and followed your advice.
I laid across the bar in my house and did three reverse hypers. Instantly all the pain and discomfort was gone! I did more later and also have been walking around with ankle weights on. Still no more problems. And, in doing ballet today!
Thank you so much for this information!!
Would prowlers (pushing a sled) be an excitable substitute to the sled pulls?
@Eric
It’s a decent alternative, but sled pulls would be preferred.
Hello Alex
Thank you for those good exercices and for giving me hope again.
But do they work for the middle back as well ?
I’ve tried the reverse hypers, I get an on and off effect, I’ll feel good for a solid min and get the pain what do I do?
If I get pain from reverse hypers what do I do instead?
Will these help me if I’m a quadriplegic?