5 Facts You NEED to Know About Scoliosis (Best Exercises, Back Pain, Performance, and More!)
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- Опубліковано 5 сер 2024
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Check out thus video to learn 5 important facts about scoliosis! Topics include “best” exercises, back pain, performance, diagnosis, and natural history.
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Intro (0:00)
Fact 1 (0:33)
Fact 2 (2:38)
Fact 3 (4:35)
Fact 4 (6:45)
Fact 5 (8:13)
Summary (9:52)
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Additional Scoliosis Resources
Scoliosis Research Society: www.srs.org/
Curvy Girls Scoliosis: www.curvygirlsscoliosis.com/
International Society on Scoliosis Orthopedic and Rehabilitation Treatment: www.sosort.org/
All references are located in the blog:
e3rehab.com/blog/scoliosis
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Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.
Thanks for watching! Here's the blog with references if you're interested: e3rehab.com/blog/scoliosis/
So should I just get stronger?
Can I play Basketball with Scoliosis? I want to play basketball I made friends playing basketball and its my source of happiness
Just stumbled upon this channel. I like what i am hearing and watching. Thank you.. Happy to subsribe!
@@kaleighmarchand2047F😂😂😂
so the real question is: can I squat with weights if i have scoliosis? squat on one leg or two only
I have a moderate scoliosis. It's good to see some positive information regarding weight lifting and scoliosis. I wish I knew about benefits of weight lifting sooner. I know there are still many misinformation out there regarding weight lifting. I remember wasting ton of money on "corrective" or "specialized" exercise. I regret that I was misinformed and waste my money on it. I hope it doesn't happen to others as well. Thank you for making this brilliant video to tackle the misinformation.
Same! I used to lift weights as part of my exercise and all this time, I thought that was the trigger as to why my scoliosis progressed to moderate even though I'm already an adult that's why I stopped lifting 🥺🥺
Same!!
Please do not listen to this man, it will worsen your scoliosis.
@@Arzoden Why do you say that, any evidence to suggest otherwise?
@@lala5dami go watch Austin Goh if you want a real 5 minute exercise that will no doubt help you. I have used his video for 2 months after having protruding ribs, shoulder misalignment and huge back sway problems, all fixed now.
You do not help scoliosis by pressuring yourself to train all areas that scoliosis negativity affect as stated in this video. You strengthen the muscles and back posture etc by working on it as little as possible as slow as possible or you end up messing yourself up even more, common logic.
I’m serious, drop this video and go to Austin Goh instead.
I'm 19 and I've recently been diagnosed with scoliosis by a physiotherapist (going to do an x-ray soon) at my university and I felt helpless and got very depressed after seeing all the bullshit on google. seeing this video is a great relief, thank you from the bottom of my heart.
I went to get an x-ray for covid reasons turns out i had low scoliosis at 18 🙂 i haven't figured out how to improve the back paint and joints pain 😭
Hi want to know hru now
I just figured out my sister and I have scoliosis and I'm 14 😭
@@Sunflower28384 how are you know the doctor said i have a little of scoliosis
@@Raulusss Im doing good just trying to do my scoliosis exercises to strengthen my back 😖
My experience as a scoliosis patient (who also has kyphosis) and the things I learned differ with some of the statements you made. I will briefly cover the topics. Of course, what I say here may be specific to my case, but I think most of it will check out with the average scoliosis patient.
Fact 3 and 5 (since they overlap): Before I learned that I have scoliosis I was frequently lifting weights and doing pull-ups. I would often complain about not being able to activate certain muscle groups when doing specific movements. In addition, I would sometimes activate muscle groups that are not at all needed for that said movement. I would also experience some pain around my right shoulder during some exercises and sometimes neck pain when doing pull-ups.
The problem in my case is that because of my scoliosis, without realizing, I overcompensate with certain muscles and further solidify the habit of doing any movement whatsoever incorrectly. What I was told and what I realizes is that maybe it is not really optimal to lift weights, do pullups or any kind of sport that would further solidify your bad muscle habits. Instead, first one should focus on getting used to walk, sit, and just go about your day while maintaining proper form and then incorporating sports. An exception is swimming and particularly double hand backstroke as it lets you rest on your back and simply activate your shoulder blade muscles (which often are neglected because of scoliosis).
I do Schroth therapy for my scoliosis, and this made me realize that I was doing a lot of simple things incorrectly. For example, when standing up, I would lean on my left leg instead of using both equally as a support and my head would be tilted a bit to the left. The leaning on the leg is also because it turns out it is slightly longer than the other which paired with my flat feet explains why I have scoliosis. Also, one of my shoulders is lower than the other and the other is slightly forward. The fact that I was working out for 2-3 years doesn’t help either because it will take more time to learn and get used to how to maintain proper posture and form. This means that it will take a bit longer to develop the neglected muscles.
I wanted to share this experience because I think people with scoliosis have formed incorrect habits without realizing and from what I have been told, that is often the case. Paired with physical activities it can further complicate the situation and even worsen your scoliosis. In conclusion, yes, exercises are extremely beneficial, especially to people with scoliosis, but only if performed correctly which is impossible if one has bad movement and posture habits that first need to be fixed :)
Hi can I have your insta ID or email? Please.. please
thankf for all this information. do you suggest physiotherapy??
It can be beneficial to relieve any potential pain you might have but it is definitely not enough to tackle the muscular imbalance, caused by scoliosis.
Thanks for the insight i wanna ask few thing what exercise do u reccomend to improve my posture as i am currently got mild scoliosis and it seems like its getting worse i am having twisted neck muscle every few months and back pain also hip pain thanks
[UPDATED]
[Disclaimer] I am not a medical professional so don't take my words for granted. Everything I say here could be specific to my case but could also coincide with yours, depending on your scoliosis. This information just serves as an example and to give you a general idea how to approach this problem. At the end of the day, discuss this with a medical professional. Also, I would be happy if someone who is more knowledgeable in this field could correct me. This way more people will be appropriately informed and will tackle the problem more effectively.
When it comes to scoliosis exercises, they have to be tailored to treat the problem each individual has. What is suitable for me, might require some slight altering to be suitable for you. My advice would be to consult with an orthopedist who could point to an adequate physical therapist. You also need to know what is the case of your scoliosis:
1. Is it your bad posture that you may have developed through the years as a result of sitting in front of the computer?
2. Is it because you might have flat feet?
3. Is it because of the difference in the length of your legs?
4. It could be another reason that I am missing.
In my case it is a combination of 2 and 3. And given the growth spurt during your teens, it is a decent recipe for scoliosis. Not only do I have scoliosis but I have kyphosis. This means in addition to my curved spine, I am more hunched than normally. Usually men have a more pronounced kyphosis while women have a more pronounced scoliosis. However, not all people with scoliosis necessarily have kyphosis.
After being appointed to a physical therapist, you should be given some stretching, breathing and movement exercises. At first glance, they look ridiculous but are going to be pretty difficult to do. This is because some muscle groups become weak as a result of the scoliosis and we use our stronger muscles to compensate for that. The idea is to do everything slowly, controlled and not apply a lot of force because you will automatically (without doing it on purpose) activate your stronger muscles as opposed to those that should be targeted.
In addition, apart from being weak, some muscles actually become shortened and doing stretches really helps.
Here are the muscles groups that are usually weak and strong and in my case:
Weak:
• Paraspinal muscles (everyone with scoliosis has weakness there)
• Pectoral muscles (chest)
• Calves (my right one is a bit bigger than my left one, even my physical therapist guessed which one it was but forgot her explanation)
• Hamstrings
• Triceps
• Glutes
• Core muscles - in my case my right side is weaker than my left. This is because the natural progression of scoliosis is the twisting - my lower body is twisting to the left while my upper is twisting to the right.
Strong (due to the overcompensation):
• Neck muscles (the left side in my case, that is why my head is usually titled to the right)
• Traps (because I am always in a somewhat shrugged position, especially when playing video games or doing something important for work)
• Forearms (it was harder for me to keep me wrists straight, especially when doing exercises with dumbbells or on the pull-up bar)
• Quads (they compensate for the lack hamstring strength in my case)
My physical therapist explained to me that with scoliosis and kyphosis my back muscles (not on my actual back but the muscles that are on the back side of my body) are generally weaker. That is why they cannot support my body and my neck is forward, my shoulder blades are not positioned properly, my legs are bending more than they should and so on. You will read the rest below.
The overall problem with my posture when standing is the following starting from the top of the body (this could apply to a large amount of other people with scoliosis):
1. Feet
They should not be flat on the ground around shoulder width apart. Instead I have to distribute some of the weight across the outer side of my feet while still standing firmly on the ground. It is possible that this cannot be achieved by some people due to the level of severity of flatness. A solution would be to have orthopedic insoles that are prescribed by an orthopedist. If a person has a difference in the length of the legs, one should be a bit thicker to compensate for that. Other people who are able to distribute some of the weight across the outer side of their feet could also try an insole that is designed for the heel. It is placed in the shoe of the shorter leg to compensate for the leg difference.
2. Legs
As mentioned above, the shortened and weak hamstrings and calves usually means that when you stand on the ground, it is slightly difficult to keep your legs straight. Usually, people have a slight bend but people with scoliosis tend to bend them more. However, for a simple yet effective exercise that I will describe after listing those points, it is good to keep them locked. Also, people tend to place most of their weight on their shorter leg which is where the whole scoliosis problem starts. Instead, they should shift it more to the longer one and will immediately feel their glutes flaring up, indicating they are weak.
3. Butt, core muscles and lower back.
Usually, people with scoliosis do a big arch (called lordosis or also known as an anterior pelvic tilt) with their lower back when standing up or sitting. This results in lower back pain. The solution is to squeeze your glute muscles and core. This will correct this arch.
4. Shoulder blades and shoulders
This part is a little tricky. Usually, people with scoliosis don’t have their shoulder blades positioned where they are supposed to. Instead of being tucked close to the spine as they should, they are flaring out a bit and the shoulders are positioned higher as if you are shrugging. The overcompensation is that the lats are working more instead of the weakened paraspinal muscles which are crucial for maintaining proper posture. It is a bit difficult to tuck them back where they should be. That is why when visiting an orthopedist or physical therapist, they should show you how they should be positioned. You can even ask them to take a picture because you may use a mirror at first so you know you are doing it right.
When it comes to shoulders, one could be actually forward, another could be lower than the other. It all depends but it is easier to see any differences. Usually people with scoliosis have them forward instead of tucked back like with the shoulder blades (because they are related mechanisms).
5. Head
A lot of people with scoliosis have a forward head posture. This is why we experience neck pain when sleeping or doing workouts with improper form. Often, when those people go to a bad orthopedist complaining of neck pain, they scan their neck and diagnose them with a forward head posture and completely ignore to scan the entire spine. I am talking from experience because this has happened to me and to some people from my scoliosis therapy group.
So the idea is to tuck your head. Also keep it in the middle as some people tilt it a bit to the left or right.
The idea of the exercise is to stand straight (keep your body perpendicular to the floor because we tend to lean forward or backwards) in front of a mirror while simultaneously doing the things from 1 to 5. While doing it. inhale from your nose for 3 seconds, hold it in for 3 seconds and exhale for 3 seconds. You will feel discomfort, especially around your glutes, core and shoulder blades but it will get better. At first you will look awkward, standing there and looking like a scarecrow because you are not used to this posture but over time you get used to it. Breathing is VERY important. In the beginning it will be difficult to get enough air in these positions but over time it improves. Over time you will progress and be able to do it longer.
Apply the same technique when sitting and keep your feet on the ground, don’t tuck them under the seat of your chair. This is an indicator of shortened hamstrings.
Note 1: Staying in front of the mirror is important because when you see things you tend to better understand how to maintain this posture and learn it quickly. People need visual aids to learn.
Note 2: Don’t do weightlifting unless you have mastered the posture and established muscular balance. It’s annoying, I know but I stopped lifting as well.
Also keep in mind the following. For example you do properly the first two steps (1 and 2) that form the entire exercise correctly. But when you do 3 - squeezing your bit and core muscles you may (without even doing it knowingly) bend your knees. You need to fight those automated mechanisms that have developed and solidified throughout those years of bad posture. It may look difficult and hopeless in the end, but trust me, it is worth it.
A good stretch that is recommended for everyone is to stand up, keep your legs around shoulder width apart, keep them straight and bend forward while trying to touch the floor as much as you can without lifting our heels. Also, your legs need to be perpendicular to the floor. You can grab onto something for support if it is too difficult but at least you have to feel your calves and hamstrings burning.
The main idea is to learn how to keep this posture and eventually learn to walk like that (while including some bend to your knees, of course). It requires persistence and in the beginning you may feel like there is no use because the results don’t show up immediately. Don’t give up.
Sorry for the incredibly long post. I hope this helps you and others who are looking for advice.
Thanks for providing the solid evidences. I’ve been worried a lot about my Cobb angle getting worse, but I feel much better now!
I’ve got a top curve of 38° and lower curve of 45°. I refused surgery at 18, nearly 20 years ago. I decided it was too primitive and barbaric. The risk of addiction to pain meds, high risk of infection, and the risk of maybe needing surgery again and living with more pain just didn’t outweigh the benefits for me. Thankfully, it hasn’t progressed at all! 👍🏼✨
What do you do to maintain the curve? What specific exercises?
I used to get xrays done when I was younger and had a brace for a period but then when I hit 18 they said I wasnt going to grow much more and now here I am 30 and I had xrays done and my curve is now at 46 degrees and is twisting. Dont remember what it was before but I want to say 32-36 degrees so it has definitely gotten worse. I hadnt felt much pain but lately it hurts to lay on my left side and I definitely feel back pain but I have had it all my life so I just kind of accepted it. Waitin on a specialist to see what I can do moving forward because I dont want surgery.
@@TriWaZe why bro, is it ego/macho man thing. No hate but why not get the surgery?
@@XstaticG Surgery is awful. They fuse your back together and you lose a ton of mobility. It takes several months to recuperate and you risk being paralyzed if they mess up. Not to mention they leave the hardware in so many end up getting terrible infections a few years later and have to be reopened and have it all removed. Plus the majority of people who get it still end up with pains and complaints anyways. Sometimes much worse than if they hadn’t of gotten it at all. Surgery should really only be a last resort thing if you have no other options.
Oh and its easy to break the hardware if you stretch the wrong way or try to be too active after getting surgery which also means more surgeries and that aint even talking about the costs.
Hands down the best and most informative video on scoliosis I’ve ever watched. I wish I found this a long time ago.
Thank you so much for the video. I have moderate S scoliosis and my parents neglected treatment during my teenage years and I used to spend a lot of time on finding exercises and even wish to read very thick professional books to gain knowledge. Before watching the video I was still unclear about many facts and intuitively I had been doing strength training to get a healthy body.
I've been following you guys for a while now and I cannot thank you enough. Your videos are always so succinct and clear and of course evidence based. I really enjoyed the multiple choice questions you asked during this video in particular. Please continue this for your other videos :)
This video is very underrated. Simple, direct, and relevant information backed by facts & research.
Thank you my man.
- someone who has acute/low scoliosis who encounters different "ways" im fixing it
I was just diagnosed with an upper curve of 41° and lower curve of 47° at 18yrs old. Thank you for this! I feel less worried now
Thank you for your explanation. Since I did scoliosis surgery last year, I feel uncomfortable and feel depressed cause I feel many pain after that surgery. And I always ask my self, whether I did correct or not. But after I watch this, I realize what I have to control is my thinking and do what I can do. Once again thank you.
By far one of the best videos highlighting scoliosis that I've ever seen.
Thank you so much for the information, not only put as a good free lecture, but with the sources that show that you're really trying to make accessible to all of us the best of science 🎉
I am absolutely speechless by the work put out,,, this is a bliss
Thanks for making this video. Slight scoliosis here. Was always unsure if I could do one thing or another. This clears things up!
went to the doctor today first time in years, and got my x ray and was told i have mild scoliosis. Lowkey i just got back from the gym but i didnt see my rays until i came back home bc i needed my computer. Besides that I was tweaking about having it bc i LOVE. heavy weight lifting and i still wanted to but i got scared that if i did the weight I did id fuck it up more. Now seeing this really is heaing and soul relieving to me bc i thought i had to quit the gym until i properly got my shit together. I was so focused on doing good form on my weights that I started reseraching about scoliosis while working out bc I genuinley was tweaking mad hard lmfao but now imma go back later today to finish my work out and keep good form throughout all of them. Ive been trying to my entire life or since I started going to the gym but now its just really hitting to me that it does really matter what one does (form wise) the comments really helped into adapting new habits and starting today I obvs wont get the scare that I had when i found out that I could die bc of my spine bothering my insdes, i just need to stick together to it. To who ever has this goodluck, stay straight (form wise aha), and this video really. really. helped.
After watching this I can't help but feel so encouraged, thank you doc.
Amazing, thank you, I was always scared of training with my small curve, I ignored it and deadlifted just like Lamar Gant and never had any pain. God bless you sir.
Thank you for this video, and for the blog!!! Such AMAZING content!
Im grateful for this information, it is specially reasuring to know that such high level athletes can be competitive in their field, even with scoliosis. There is no cure, but neither is incapacitation.
Great video and positive for a change. One of the first I've seen and makes me feel better about my mild curve
Best and most informative video, I got concerned watching my back progress pics and thought I had it, thanks a lot man :)
i needed to see this, thank you. I've been seeing a lot of different information, confusing information as well since i was diagnosed at 17. While i understand idiopathic scoliosis is still a mystery, i prefer to have the most up to date information for guidance on managing scoliosis for the rest of my life.
I know this video old but you give more happiness today to my life. I'm 14 and I got skiliosis, when I got the news about I got really depressed really depressed, I bean never so depressed in my life. But you gave more hope and happiness, thank you thank you
The same way. Please, share information, if you have some.
I feel you bruh
today i was diagnosed with 9.5 dextroscoliosis and everything i research is 50/50, i really hope this is true and it won’t get worse later in life.
This really helped me not freak out. I just got diagnosed with Minal sociliosis (lower back area) and I've been freaking out and being depressed
Thank you so much for providing such positive and optimistic information.
i have a 28 degree curve that has lead to chronic pain and mobility issues. i spent many years not being active and thought my only solution was surgery. a couple of years ago i started consuming thc and doing stretches and massages for muscle knots, and being very mindful of exercising weaker muscles and maintaining good posture. it has done wonders for my pain and mobility, and i can physically see the difference in my body
I somehow got tears in my eyes watching your video. Thank you!
The Internet often likes to scare you and give you the worst case scenarios. This makes me feel much better. Thanks.
Thankyou so much. I feel so reassured listening to you. I can keep running alleluia
Thank you for a clear and highly informative talk. I came away feeling much happier about my own condition. 👍👍👍
Thank you so much for making this video. It is so informative and conforting for people with scoliosis
Thank you. I have many dieases at 32yrs old. i have also symptoms of scoliosis. but watching your video decreased my anxiety.
Such an informative and encouraging video! Thank you so much! 🙏🏾
I’m glad I found this. Im just leading into adulthood with severe scoliosis and an extra vertebrae in my spine. I really needed something to help me with my scoliosis since seeing a doctor was extremely expensive for my lower class family. Knowing this information is helping me understand what I could do and need to watch out for
May I ask what degree your spine is? I consider severe like 75°+
Thank you.
Thanks so much for the video! very very informative and interesting.
Thank you this helped a lot. Pray for everyone with scoliosis like me to have a great life without any physical pain
Man, thanks for the infos. I just know i have twisted spine in the age of 28yo and the doctor said it cant be cured and said i cannot go to the gym or lift heavy bcs it can make it worse. He said, the only exercise i can do are swimming and yoga. That got me depressed for months i feel like i dont have "a normal life". but finding the truth about scoliosis also athletes with it made me feel relieved.
That was an unexpected piece of information for me, thank you for helping in my mini research!
so Perfect describing, and updated, thank you so much
Best info online I've found about scoliosis (I'eve been researching for about 10h)
Really interesting scoliosis facts. Great production quality too. Thanks for posting!
Just, Thank You! It was extremely Helpful! Very Relieved!!!!
Glad to find your video I was worried about my condition
Thank you for posting
Thank you so much!
The last fact really puts my mind at rest
I sincerely thank you
Excellent video! thank you so much for the help :)
Thank you so much for putting the facts out there. I get so frustrated with wild claims that some providers will make about how they can “fix” all scoliosis. As someone with adolescent idiopathic scoliosis that went through years of bracing and PT, I wish that were true. However the truth is not usually simple or easy. I’ve found a lot of good options to help me manage pain, but as someone who is now 28 and was diagnosed at 8 anyone who tells me they can help me reduce the Cobb angle is immediately sets off my “snake oil salesmen” alarm bells.
Thank You, I have always wanted to lift weghts and my doctor said I shouldn't. Although every time I did, I felt stronger and healthier. Lesson no.1 listen to your body!
Excellent! Terrific info. and extremely well communicated. Thank you very much.
I simply love these myth disoeling videos. Valuable content!
Thank you SO MUCH for this video!!! Thank you!!!😭😭🙏
Thanks for making this positiv +reformation about scoliosis. My granddaughter is sco. petient. We were very upset. But you gave hope of rays in future. Thanks once again
thanks! this really clarifies a lot of misconceptions that have existed so far, and it makes me very calm
I have some symptoms of soclosis when I was just 17 year old but I don’t have knowledge about this disease and at the age of 19 started gym and start lifting heavy weights which cured the symptoms of this diseas in one year and now i am so happy I have a wider back and good looking posture I would like to thank gym and suggest to everyone who has some symptoms of soclosis
Thank you so much for this video it was extremely informative
Thank You 🙏 My daughter helps a lot to see this video ❤
Just found out I have scoliosis today 20 degree, I will be 40 in a few months. Thankful for the info available
Thank you Dr. for these facts about scoliosis!
Great video and informative information. Learnt so much from this .
very encouragingly informative, thank you.
Valuable informations you put my mind at ease thank you
Thank you so much for this video!
Amazing too see all the sources listed! Great educative video!
Thank you for the useful information
Awesome video showing exercising is almost always beneficial. Can you make another video on this topic? Perhaps focusing on the other populations like less that 10 degree curves, busting some more myths and talking more about symmetry? Thanks.
Thanks for your valuable insight.
This is so helpful; Thank you!
Thanks for this info. Being a vet sometimes we must be proactive. Thank you soooo much.
Man .this video is the most reliving iam 33 just found out I have subtle scoliosis by coincidence which is causing uneven shoulders and shoulder pain . But this video relieved my anxiety.
Omg thank you so much for this it was soooo helpful wow!
Really thank you for the information 🎩
Thank you for the info sir!
Really nicely composed video, thank you!
Thanks for this video. I'm an active person that enjoys exercise but I have this anxiety in the back of my head that overdoing it will worsen and/or progress my scoliosis.
Thank you so much I needed this
Best video ever I have watched regarding Scoliosis 👍👏
This video definitely relieved my anxiety
Thank you. I was so depressed when I got the news.
Thank you for the video !!!!!
I don't know if I have scoliosis but my left side of my ribs is more forward than the right and my neck looks like it was placed a few degrees to the left. This all wouldn't have mattered if it didn't give me such a constant pain in my neck and shoulders.
This was nice to see because it shows I can at least mitigate the pain. Still gonna get it checked out though just to be sure it will be all right.
Very informative and concise
Thanks indeed
Such an easy to view video! Great editing.
So great video - and with ref's to scientific papers. i'm in sweden and we have very little of this.
Thank you very much for this
So important. Thank you
Thank you !
Thanks You so much doctor. Greetings from Argentina.
Hi Dr Tony,
Could you do a video about Hip Impingment?
Thanks a lot for all this helpful video.
Thanks again man
Very informative. Thank you!
thnak you so much for these precio
us informations
I have a 53 degree curve and it keeps getting worse and worse and my shoulders and hips remain level. I believe what the man is saying. The exercises have been making me feel better but won't improve the actual curve. Thanks 4 the video.
Scoliosis curves increase most of the time but usually later in life due degeneration of the spine and well...gravity. But you can stay fit to avoid that.
Best video on scoliosis. Thank you 😊
I must admit - very interesting point of view👍 It reminds me of one saying - we the people study all the time🙂
Yeah, scoliosis is a tricky one.. I didn't know it was mostly a developmental disorder. Thank you.. Also, I've always been a believer of exercise as a catalyst of healing. You vindicate me, friend.
This is such a relief! I have moderate scoliosis and I'm SICK of comments from my friends and family that I should leave pole dance and acrobatics because of that. Screw you, I'll continue to live my happiest life full of tricks and stands on my hands!
if u dont mind me asking, hows the spine a month later? did u get any better?
i have low scoliosis between 10-15°, and the doctor told me it will getting worse and worsen through the years and told me to get corrected asap by physioteraphy or braces. looking at this video, i agree with all you said. i havent feel the need to do it, my back pain is already cured by doing stretching and strenghten my core, glute and leg. thanks for the information !
How old are u ??
High quality content. Very useful