Watch This Before Training Your QL (Back Muscle)

When coming back from a long road of chronic low back pain & injury, the order that you begin rebuilding MATTERS.

What may work for some may not work for you...YET. However, your back is not to blame. There are levels to these low back qualities & exercises you may see online. Building strength & trust in the most sensible order is a must.

This lack of understanding is why it took me 2+ years to rebuild after my L5-S1 herniation. With a workable roadmap, I'm sure I could've done it in half the time & 1/10th of the pain.

I hope this gives you some clarity & excitement for your journey. You are NOT stuck. No matter how slow your starting point, there is a step for you to take.

For more guidance and coaching through these principles, the BBB coaching experience is available with spots open. If you are interested in this full training roadmap + 3 weekly live coaching calls with me...

For the exact roadmap thousands are following to build their Low Back EVIDENCE, check out:

Regardless, I'm rooting for you and your healing.

[unlawfultoothpick]

17 with a herniated disc, months of physical therapy, still left with a stale back. 19 now and following his videos for nearly a year and was rescued from the depths of pain. ❤ I love this man more than words can describe.

[theenlightenedone]

The QL extension on the back extension machine and the single leg back extension are the 2 exercises that got me out of back pain. Thanks for the video.

[pizzaiq]

You're a refreshing young man. If you have a 'fix your back' program with videos of excercises and a scale up process, I'd totally support. I'm 45 and starting to fix my lower back, left foot, knees and hips. All of it got wonky as a consequence of a car accident that led to years of favoring one side of the body. I've been lifting for years but always re-injuring as I never addressed the foot which lead to the breakdown in the knee, then hip and then back.

[cdub]

You ARE an expert now because so many people have provided feedback that your methods work. Give yourself the deserved credit brother man!

[countzulu]

Herniated disc at 27 and reinjured even worse 2 weeks later. I LOVE U BRO 🔥

[thomasthreatt]

That was me, a sports science major in college, pre pt, and injured all the time. I thought I could figure it out myself but 10 years later I'm just getting the right help

[Ph]

Dude, i love your content. I had 2 disc herniations back in 2019, too. I worked my ass off in the gym on my own, without any help from pts or docs and i just did what i felt would help my back get better and painfree again. After about 2 years i was back on the pitch and i am back playing for around 1.5 years now. there are just a few days in the month where my back doesn’t feel good (these bad days are mostly after leg days, when my muscles in/around my back and hip are sore, i have almost zero back pain after playing football). Your videos are helping me a lot to further advance in my rehab and i hopefully will get to a point where i don’t have flareups or anything like that at all. Thanks for your content!

[ruthkavanagh]

I’m so happy I found you 😭 thank you for your videos, going through them like an obsessed person… I’m recovering from yet another back injury, I’ve been dealing with low back pain for 12 years, I’ve got two herniated discs and was feeling so down, lost and hopeless until I found you. A big thank you from an Argentinian living in Ireland 🇮🇪

[AlanagilityUK]

Here is a funny thing. Over the last 3 years I have followed this protocol. Built up my knowledge with a PT and looking at various videos, but I ended up following more or less this process. I would say the extension/ flexion on that back equipment was life changing. To the extent I became in a nice way addicted to doing it, to get out of pain until I was virtually pain free.

[DomFoolery]

Thank you to giving hope to people with a low back injury. Most of the time it isn’t the end, and for people like you and I, we have proven that you can get a lot of relief when strengthening the tissue the supports the spine.

[BlackSnowCrew]

Much more REALLY usefull information than a bunch of "fitness influencer" bs vids. Thx for your effort!

[kcmacdonald]

I had back issues in my early 20s and fixed it this way... reinjured 6 months ago went from unable to stand for a week to back extensions on a home made ext machine to back in the gym. I know I have some imbalances from hundreds of thousands of strikes and lifting people and things (MMA, muay thai, bjj, construction, bouncer)
Back to these basics again
Love that youre putting this out for everyone. (And the elephant walk SUCKS for me haha)

[ronhfree]

This is a brilliant assessment of low back /QL issue leading to leg length discrepancy AND steps to start addressing it. I do the McGill Big 3 which uses the Bird Dog. Then I discovered that the QL attaches to the rib and pelvis. Once shortened and weak it pulls that side tighter. My QL was trying to do all the work that my glutes once did. I developed stabbing g pain and loss of flexibility. This video is really great to address the rehabbing of the QL to make it healthy again. Everyone focuses on the Psoas but I feel if your are having low back pain you need to strengthen the glutes, identify where you are extra tight (in my case it was the Adductors on my right side), fix the core with McGill Big 3 and then strengthen the QL.

[manojshiva]

I actually bought the extension machine today.. After years of suffering. Now the work begins... Thanks to you brother ✌️

[pazzy]

for goodness sakes, .. I pulled the QL I think a couple days ago doing a standing calf press on smith machine. I can feel the pain easing now but it seems muscular pain and no real damage.. good timing for the video.

[Seabee-gd]

I feel so grateful to have found your videos. I have been in the back pain loop for years. Now thanks to you i am excited and breaking out of rhe bad back loop.

[dannybhatt]

God bless you brother, you are an absolute legend, and I'm so glad to find you and learn from you! 🙏

[SpudLifeFarm]

Love the content Brendan. I've been following u for a few months and my back feels great. You should get yourself a simple light for lighting up your videos. They're cheap, easy to use and make a massive difference. Your content is too good for the lighting you have. Thank you.

[davegray]

Thanks I’ve pulled my QL and can’t believe how long the recovery is taking. Yes I have that imbalance between left and right and I do have disc issues, my lumbar is fused. I like that you understand and your video has been very helpful.

[silasgroenning]

Good teaching. Was pleasent, and balanced.