Thank you for watching. I just want to mention one more time that if you have low back pain (or even if you don't), you don't need to worry about what exercises target the multifidus. The video is more so geared toward practicing clinicians to encourage a simplified approach to exercise prescription. Here's the blog for those interested: e3rehab.com/blog/multifidus
I have unilateral (right side) facet joint inflammation in my lower back due to degenerative changes in disc height and facet joint capsules. Having better toned multifidus muscles could help tamp down my inflammation by keeping the bony surfaces from constantly rubbing each other. But since putting my lumbar spine into extension actually pushes the joint together, I've been told to avoid it. And this recommendation is confirmed by how my low back feels after being in extension. Indeed, all the standard PT exercises for multifidus strengthening (the ones demonstrated in you video) made my pain worse. Do you know of any multifidus strengthening exercises that don't rely on putting the lumber spine in/out of extension?
As always, your videos provide food for thought on exercise selection that actually achieves what it is supposed to achieve. If you work in this space and you are not watching these videos, you are missing out.
But you do. Because of arthrogenic muscle inhibition. Multifidus lift test is reliable test that can be done with palpation. If a patients multifidus is not working properly it needs to be isolated first.
Take this guys advice! Dead lifts are the only exercise that seem to help with my lower back pain. I have had chronic back pain for a number of years now. I have bulging & narrowed discs at L4 L5 & S1 with nerve impingements & degeneration. This is the result of being a Motor mechanic for over 20 years! Be very careful with the technique when doing dead lifts but it works! One thing I also noticed is that if the weight is too lite you won't get the pain relief. When using a decent amount of weight it will really help & give significant pain relief. It feels like when strengthening these muscles your spine gets the support it needs from the muscles & takes the load off the discs & spine. I believe that this exercise would also prevent injury in the first place, I wish I knew this before my injuries.
Holy cow! I certainly know that low back pain is multifaceted! I think every muscle in my butt and lower back went on vacation after my L5S1 extrusion and subsequent surgery. Thank you for the information. It’s very helpful to understand how these muscles work! I’m continuing to work with my PT to strengthen layer by layer.
@@jessepeachey3704 My lower back, hams and glutes have never been stronger in my life and I dont even do deadlift. It is hands down the best and the safest exercise for training these 3 muscles, particularly for lower back all muscles in it, not just multifidus. As for pain, I never had any pain, but some friends did and they combined this with reverse hyper and had amazing results.
@@serbianboss3294 Yeah, that's awesome to hear. I haven't been working on mine very long yet, but it has definitely helped my improve some of the back pain I have already. I used to lift way to heavy and my form would break down because my other muscles weren't strong enough, so my very low back would start to round a bit and I developed a flat back. These feel really good and help pull my back into a more healthy arched position. I bought one because of the knees over toes guy and the many reviews of people who have overcome disc injuries through mobility, balancing imbalances and creating more strength in your easy to tweak areas. So far good.
@@jessepeachey3704 I still do them, yes. I do not use messanger sorry. Just keep using high rep range. This is crucial. Because not only that this will build strength and size, but most importantly ENDURANCE. Having insane endurance in the lower back is the best feeling ever. It's a game changer for so many practical things in life. For example I can sit for hours without any back support with my back str8 and no isses, I could bend over and stay in that position for a long time and have no issues at all. This exercise is superior to any other when we talk about posterior chain because its the safest by far. As I said just make sure you are on a high rep range like 30-40, then progress with more weight, then add a pause at the top for 2 seconds etc. It really is a game changer for life.
Something that helped me after having back pain from running (the pain only came in the night after sleeping for 5-7 hours weirdly enough, never during exercise) was doing the birddog but only kicking the leg back and really focus on activating the core at the same time, like doing a crunch with your stomach. It really makes me shake indicating obvious weakness in the muscles in my core. This was an exercise my physio recommended.
ahaha it counts as leisure time, because you express EPB in such clear and effective ways that it doesn't feel like studying at all! Yet I'm learning stuff that nobody tells me in classes :D
Do bird dog in a plank, worked my way up to it after recovering from lumbar injury , game changer. Do a set with arms going out to the side and a set like normal bird dogs but all in a plank.
Yes, this is the way I think. You really need to engage the core with power (almost like doing a crunch) when you're doing the bird dog. That worked for me getting rid of the back pain. Of course other people could have other problems and solutions.
I find this really strange for a physical therapy video. It assumes that you are healthy and strong enough to lift barbells-and have access to the equipment. But the people who most need to reverse multifidus atrophy are older women, in whom it is much more common. And some of us don’t realize that it’s a problem until we’re trying to find an alternative to fusion! You are ignoring the research that shows that isometric holds at the midpoint between concentric and eccentric movements in exercises like bird dog can create hypertrophy. It would be much more helpful for someone to demonstrate these. Given that my L4 is so messed up that I’m unable to do extensions, I can’t even figure out what I’m supposed to do!
What about rehab in conditions like Bone stress injuries of the pars - spondylolysis or spondylolisthesi? Would you just progress through these simple low activation grade exercises and work up to deadlifts etc? Thank you
while what you say is true, research also shows that multifidus disfunction more frequently is not a matter of lack of strength but a problem in the anticipatory reflex of the muscle which appears to be delayed. So greater recruitment in heavy loaded exercises doesn't necessarily mean an improvement in that kind of case
What does? Did the researchers actually describe the exercises they used? I find it so frustrating that researchers are often so vague about specifics.
@@lisaorlando1224 From my experience, what works better are the bird dogs and non-loaded sustained positions with high glute activation. Also having strong glutes will help at recruiting more the multifidus and less the erector spinae while performing your daily activities (since the glutes hold your sacrum in counternutation and the multifidi have portions starting from the vertebrae above it). I am doing inline skating and it works wonders too. (during skating your glutes are constantly engaged and you have to balance your spine against flexion and rotatory forces and you can not just use your erector spinae because you would fall backwards) *The sustained position I like to do is an isometric squat with maximum abduction of the hips, feet shoulder width apart and pointing forward, spine straight, abdominals engaged and shoulders and arms extended and in external rotation
Yeah heavy complex exercises are def helpful for the back. My back is totally suffering with gyms being closed for a whole year. I do workout at home. But I haven’t lifted anything heavier than 30lbs in months and I can feel the toll it’s taking ☹️
I don't know where you're located, but my best home gym equipment investment was adjustable dumbbells 6 years ago. Costed me several hundred dollars at the time, but they take up little space and are extremely versatile. I'd recommend powerblocks if they're available, but there's a lot of good options out there now if it's in your price range.
Hi, Thanks for the great education videos! My question is, If I have degeneration in my lumbar spine and cervical neck degeneration, are deadlifts, squats and bent over rows healthy for my back long term? At 50% 1RM or more? Thanks!!
The Souza study says "not sufficient to provide a strengthening effect in healthy subjects". Key word healthy. If my multifidi are already atrophied, then would bird dogs be the right step for me to start with? Or should I still go straight for deadlifts at 50% of 1 rep max? Also, I have scoliosis with approx. 30% curve.
But those of us looking to strengthen the multifidus because we wave either a DDD or a herniated disc can't contemplate those exercises. What do you recommend then?
I rareky if ever see the "skydive" isometric position offered, do you have an opinion on this ? ( belly on the floor same pose as a person doing skydiving) I would think it is more demanding than backbridges with the added bonus of no spine compression.
Is this the muscle that gets injured when "pulling your back" or "throwing your back out"? Whenever it happens to me, it seems to happen near my tailbone. I am on a desperate mission to find that muscle so I can stretch it and strengthen it, thank you.
Im 5 years post failed l4-l5 laminectomy and continuing to have daily chronic pain in the multifidus area. It is noticeably different musculature on the problem side (puffy and soft VS flat and firm). Do you recommend a progressive load program of deadlift and the other exercises you mention?
I'm experiencing pain in my lower right back from some muscle (I don't know which), and doing the third movement at 0:47, rotating to the right, it provokes the pain. Does this mean my pain is not caused by the multifidus, since you said it's function is rotation to the opposite side?
I wouldn’t worry about whether or not the multifidus is involved. The purpose of the video was to simplify the process of low back strengthening to say that you don’t need to take an overly complex approach. Hope that clarifies things a bit.
How can you target one side of the multifidus? I have severe imbalance where my left side of my back is way bigger and stronger than my right due to scoliosis.
Look into Guy Voyer's teachings on scoliosis. Until then, you'll need to do specific work to isolate that side. Organ inflammation is the most common cause of the multifidus muscles not turning on. This is due to something called "Viscersomatic reflex"
Thank you, I am going to get into squats to try to ease my perpetually tight multifidis as the bird dog seems to have minimal impact . Can you suggest any way to stop hot flushes/ flashes that wake me up almost every night because multifidis, glutes and hamstrings tighten up and go into spasm. I wake up feeling very hot but my temperature is normal. My sleep is disrupted night after night because of the flashes.. I get out of bed, walk around then use a heat pack and spikey ball to try to ease trigger points and then resort to pills to try to go back to sleep . 69yo male.
To some degree, they do. I'm assuming you're referring mainly to the Illiocostalis and longissimus muscles. Deeper than that, you're starting to get into the small muscles around the spine. Many factors influence spinal stability beyond just muscles though. Nature has made it so that muscles are "stupid." They follow orders from higher priority systems in the body such as the nervous system.
ELDOA or Feldenkrais method would be best from my point of view. You'll never be able to recapture the lost substance that made up that disc, but you can still strengthen the small muscles around the vertebrae to create more stability in that particular area.
Good question. This is more so directed at physical therapists as I am encouraging them to take a more simplified approach than what's usually taught or practiced. If you want to train your low back/glutes, squat, deadlift, and bridging/hip thrust variations are all great options. You can certainly do any of them with dumbbells. I hope that answers your question!
ELDOA or Feldenkrais. If doing ELDOA do the L4/L5 exercise first and then the L5/S1 exercise immediately after. You should be able to find both on UA-cam. Make sure you warm up the spine before performing the exercises.
Me as well. Don't do these weighted exercises yet as these make it worse but progress to these possibly down the road after strengthening by doing the following for a while: Strengthen the 3 glute muscles mainly the glute medius and minimus (clam shell; side leg raises; & on side bringing leg behind you then to the front/repeat) followed by the maximus(on all fours raising leg upward to 90 degrees and beyond/alternate/repeat). Important too to strengthen the multifidus but by doing the bird dog and bridge exercises. The combinations above gave me positive results. Hope these help you as well. I'm hoping as I progress to be able to do the exercises shown on this video. Good luck.
I agree with most of exercises but the free weights are for younger people(under 35) and not good if you have disc bulges or you are in early recovery of painfull back pain.
Thank you for watching. I just want to mention one more time that if you have low back pain (or even if you don't), you don't need to worry about what exercises target the multifidus. The video is more so geared toward practicing clinicians to encourage a simplified approach to exercise prescription. Here's the blog for those interested: e3rehab.com/blog/multifidus
Can u please make a video on Osgood schlatter injury. Would help lot of us getting injured from sports
Can you make a video on ATG split scuat
I have unilateral (right side) facet joint inflammation in my lower back due to degenerative changes in disc height and facet joint capsules. Having better toned multifidus muscles could help tamp down my inflammation by keeping the bony surfaces from constantly rubbing each other. But since putting my lumbar spine into extension actually pushes the joint together, I've been told to avoid it. And this recommendation is confirmed by how my low back feels after being in extension. Indeed, all the standard PT exercises for multifidus strengthening (the ones demonstrated in you video) made my pain worse.
Do you know of any multifidus strengthening exercises that don't rely on putting the lumber spine in/out of extension?
As always, your videos provide food for thought on exercise selection that actually achieves what it is supposed to achieve. If you work in this space and you are not watching these videos, you are missing out.
But you do. Because of arthrogenic muscle inhibition. Multifidus lift test is reliable test that can be done with palpation. If a patients multifidus is not working properly it needs to be isolated first.
Take this guys advice!
Dead lifts are the only exercise that seem to help with my lower back pain. I have had chronic back pain for a number of years now. I have bulging & narrowed discs at L4 L5 & S1 with nerve impingements & degeneration. This is the result of being a Motor mechanic for over 20 years!
Be very careful with the technique when doing dead lifts but it works!
One thing I also noticed is that if the weight is too lite you won't get the pain relief.
When using a decent amount of weight it will really help & give significant pain relief. It feels like when strengthening these muscles your spine gets the support it needs from the muscles & takes the load off the discs & spine.
I believe that this exercise would also prevent injury in the first place, I wish I knew this before my injuries.
As a physical therapist and a lifetime fitness enthusiasts I am very thankful for your work.
The final exercise everyone should try out is RDL, Romanian Deadlift
Great evidence based presentation! Much appreciated 👏👏👏
Thank you!
Holy cow! I certainly know that low back pain is multifaceted! I think every muscle in my butt and lower back went on vacation after my L5S1 extrusion and subsequent surgery. Thank you for the information. It’s very helpful to understand how these muscles work! I’m continuing to work with my PT to strengthen layer by layer.
45 degrees hyperextension made my Multifidus insanely strong!
How has it helped your back overall? Any previous pain that's now gone?
@@jessepeachey3704 My lower back, hams and glutes have never been stronger in my life and I dont even do deadlift. It is hands down the best and the safest exercise for training these 3 muscles, particularly for lower back all muscles in it, not just multifidus. As for pain, I never had any pain, but some friends did and they combined this with reverse hyper and had amazing results.
@@serbianboss3294 Yeah, that's awesome to hear. I haven't been working on mine very long yet, but it has definitely helped my improve some of the back pain I have already. I used to lift way to heavy and my form would break down because my other muscles weren't strong enough, so my very low back would start to round a bit and I developed a flat back. These feel really good and help pull my back into a more healthy arched position. I bought one because of the knees over toes guy and the many reviews of people who have overcome disc injuries through mobility, balancing imbalances and creating more strength in your easy to tweak areas. So far good.
So do you still do extensions? And kinda curious on your form. You on messenger or anything?
@@jessepeachey3704 I still do them, yes. I do not use messanger sorry. Just keep using high rep range. This is crucial. Because not only that this will build strength and size, but most importantly ENDURANCE. Having insane endurance in the lower back is the best feeling ever. It's a game changer for so many practical things in life. For example I can sit for hours without any back support with my back str8 and no isses, I could bend over and stay in that position for a long time and have no issues at all. This exercise is superior to any other when we talk about posterior chain because its the safest by far. As I said just make sure you are on a high rep range like 30-40, then progress with more weight, then add a pause at the top for 2 seconds etc. It really is a game changer for life.
excellent vdeo, Physiotherapist of 35 yrs here
I love the fact you go into the detail, educating the masses. Thank you and keep doing what you’re doing!
Something that helped me after having back pain from running (the pain only came in the night after sleeping for 5-7 hours weirdly enough, never during exercise) was doing the birddog but only kicking the leg back and really focus on activating the core at the same time, like doing a crunch with your stomach. It really makes me shake indicating obvious weakness in the muscles in my core. This was an exercise my physio recommended.
These are what end up pulling my back out. The dead lift or squats. And I miss those exercises
As a physiotherapy student, at the end of the day I should be fed up with studying physiotherapy. But then your new video pops up, and ,well...
Are you more or less fed up because of this video?!
ahaha it counts as leisure time, because you express EPB in such clear and effective ways that it doesn't feel like studying at all! Yet I'm learning stuff that nobody tells me in classes :D
What he says in the end makes so much sense
Progression is the key...
And a functional approach
Thx
Do bird dog in a plank, worked my way up to it after recovering from lumbar injury , game changer. Do a set with arms going out to the side and a set like normal bird dogs but all in a plank.
Yes, this is the way I think. You really need to engage the core with power (almost like doing a crunch) when you're doing the bird dog. That worked for me getting rid of the back pain. Of course other people could have other problems and solutions.
I would add exercises such as Jefferson Curls & Unilateral deadlifts to this, along with various hyperextensions with transverse weight loading.
A deadlift was in fact the direct cause to my mulifidi injury. But thanks for recommending it anyways.
Best way i found is scaption exercise or lateral raise with all hand front 45 degrees , but be careful use light weight avoid injury
I find this really strange for a physical therapy video. It assumes that you are healthy and strong enough to lift barbells-and have access to the equipment. But the people who most need to reverse multifidus atrophy are older women, in whom it is much more common. And some of us don’t realize that it’s a problem until we’re trying to find an alternative to fusion!
You are ignoring the research that shows that isometric holds at the midpoint between concentric and eccentric movements in exercises like bird dog can create hypertrophy. It would be much more helpful for someone to demonstrate these. Given that my L4 is so messed up that I’m unable to do extensions, I can’t even figure out what I’m supposed to do!
Thank you, sir 💚👍
Excellent Content
I subscribed
Really informative video. Thanks!
No problem!
Glad you guys are getting more subs. You deserve it
Thanks, Patrick!
Super good on this topic. Please do more on this. Thanks
Are there alternative bodyweight exercises to train the multifidus?
Does inverted rows or pullup variations work?
yeah but deadlifts are squata are not recommended for patients with a herniated disc so be careful!
Excellent video, thank you so much!
Thanks for watching!
Very interesting indeed. Thanks a lot!
Great informations man! Are you still on this thoughts or you have sligthly impuved knowledge on this topic?
So great!! Thank you!!
What about rehab in conditions like Bone stress injuries of the pars - spondylolysis or spondylolisthesi? Would you just progress through these simple low activation grade exercises and work up to deadlifts etc? Thank you
That's an option! Depends on mechanism of injury, training history, patient goals, etc. I would use a gradual progression in some capacity, though.
Thank you great video! 👍🏽
Thank you!
while what you say is true, research also shows that multifidus disfunction more frequently is not a matter of lack of strength but a problem in the anticipatory reflex of the muscle which appears to be delayed. So greater recruitment in heavy loaded exercises doesn't necessarily mean an improvement in that kind of case
What does? Did the researchers actually describe the exercises they used? I find it so frustrating that researchers are often so vague about specifics.
@@lisaorlando1224 From my experience, what works better are the bird dogs and non-loaded sustained positions with high glute activation. Also having strong glutes will help at recruiting more the multifidus and less the erector spinae while performing your daily activities (since the glutes hold your sacrum in counternutation and the multifidi have portions starting from the vertebrae above it). I am doing inline skating and it works wonders too. (during skating your glutes are constantly engaged and you have to balance your spine against flexion and rotatory forces and you can not just use your erector spinae because you would fall backwards)
*The sustained position I like to do is an isometric squat with maximum abduction of the hips, feet shoulder width apart and pointing forward, spine straight, abdominals engaged and shoulders and arms extended and in external rotation
Yeah heavy complex exercises are def helpful for the back. My back is totally suffering with gyms being closed for a whole year. I do workout at home. But I haven’t lifted anything heavier than 30lbs in months and I can feel the toll it’s taking ☹️
I don't know where you're located, but my best home gym equipment investment was adjustable dumbbells 6 years ago. Costed me several hundred dollars at the time, but they take up little space and are extremely versatile. I'd recommend powerblocks if they're available, but there's a lot of good options out there now if it's in your price range.
You should do a video on knee pain treatment
This video is awesome! Saved my time not to do useless exercises like bird dog.
Big help 👍🏻
Hi, Thanks for the great education videos! My question is, If I have degeneration in my lumbar spine and cervical neck degeneration, are deadlifts, squats and bent over rows healthy for my back long term? At 50% 1RM or more? Thanks!!
The Souza study says "not sufficient to provide a strengthening effect in healthy subjects". Key word healthy. If my multifidi are already atrophied, then would bird dogs be the right step for me to start with? Or should I still go straight for deadlifts at 50% of 1 rep max? Also, I have scoliosis with approx. 30% curve.
I think you can do either, both, or neither. Pick whichever exercise is tolerable, fits your goals, and you enjoy the most.
But those of us looking to strengthen the multifidus because we wave either a DDD or a herniated disc can't contemplate those exercises. What do you recommend then?
Great content keep it up 👍
Thank you!
I rareky if ever see the "skydive" isometric position offered, do you have an opinion on this ? ( belly on the floor same pose as a person doing skydiving) I would think it is more demanding than backbridges with the added bonus of no spine compression.
What if you have back problems?
gotta update this with reverse hyper mang!
Is this the muscle that gets injured when "pulling your back" or "throwing your back out"? Whenever it happens to me, it seems to happen near my tailbone. I am on a desperate mission to find that muscle so I can stretch it and strengthen it, thank you.
Can standing backing extensions with dumb bells strengthen the lower back and CURE lower back pain?
Great Video, you definitely deserve more views and subs .. not like some hoaxers
Thank you!
Would these be beneficial for someone with EDS and hypermobility?
Can you do these with cartilage knee issues and SI joint issues?
Sir, where am I to find exercise library ?
Im 5 years post failed l4-l5 laminectomy and continuing to have daily chronic pain in the multifidus area. It is noticeably different musculature on the problem side (puffy and soft VS flat and firm). Do you recommend a progressive load program of deadlift and the other exercises you mention?
I'm experiencing pain in my lower right back from some muscle (I don't know which), and doing the third movement at 0:47, rotating to the right, it provokes the pain. Does this mean my pain is not caused by the multifidus, since you said it's function is rotation to the opposite side?
I wouldn’t worry about whether or not the multifidus is involved. The purpose of the video was to simplify the process of low back strengthening to say that you don’t need to take an overly complex approach. Hope that clarifies things a bit.
Would a tear cause curvature in my spine
How can you target one side of the multifidus? I have severe imbalance where my left side of my back is way bigger and stronger than my right due to scoliosis.
Look into Guy Voyer's teachings on scoliosis.
Until then, you'll need to do specific work to isolate that side. Organ inflammation is the most common cause of the multifidus muscles not turning on. This is due to something called "Viscersomatic reflex"
can you tell me 1:32 title of this paper? Just want to know more for my chronic back pain.
The whole issue with local muscles in LBP is not strenght but arthrogenic muscle inhibition. I love E3 but this is bad take on the subject.
Thank you, I am going to get into squats to try to ease my perpetually tight multifidis as the bird dog seems to have minimal impact . Can you suggest any way to stop hot flushes/ flashes that wake me up almost every night because multifidis, glutes and hamstrings tighten up and go into spasm. I wake up feeling very hot but my temperature is normal. My sleep is disrupted night after night because of the flashes.. I get out of bed, walk around then use a heat pack and spikey ball to try to ease trigger points and then resort to pills to try to go back to sleep . 69yo male.
Does full range pullups target the multifidus?
do there also help with deep and intermediate spine muscles? trying to work on spine stability and endurance to alleviate pain.
To some degree, they do. I'm assuming you're referring mainly to the Illiocostalis and longissimus muscles. Deeper than that, you're starting to get into the small muscles around the spine.
Many factors influence spinal stability beyond just muscles though. Nature has made it so that muscles are "stupid." They follow orders from higher priority systems in the body such as the nervous system.
Is flexion and extension on hyperextension bad? I get a lot of conflicting information
What's a person with disc herniation supposed to do if weighted work is not an option currently?😢
ELDOA or Feldenkrais method would be best from my point of view. You'll never be able to recapture the lost substance that made up that disc, but you can still strengthen the small muscles around the vertebrae to create more stability in that particular area.
I do gym work But I hate the deadlift But its necesary..
since I don't have a barbell at home, would dumbbells be an effective substitute? Is the goal the heavier load?
Good question. This is more so directed at physical therapists as I am encouraging them to take a more simplified approach than what's usually taught or practiced. If you want to train your low back/glutes, squat, deadlift, and bridging/hip thrust variations are all great options. You can certainly do any of them with dumbbells. I hope that answers your question!
MedX lumbar man!
Where can we purchase that barbell used in the video
Rogue
How do you tell if your LBP is from weakness/imbalance or muscular fatigue?
You go to a PT and get evaled
So what if you have an L4/5 impingement?
ELDOA or Feldenkrais.
If doing ELDOA do the L4/L5 exercise first and then the L5/S1 exercise immediately after. You should be able to find both on UA-cam. Make sure you warm up the spine before performing the exercises.
What exercises can I do with the dumbells? I don't have any other equipment
squats, romanian deadlifts, overhead press, rows. Dumbbells are really versatile!
Hi E3. What do u think about a reverse plank with feet elevated to work this muscle? When I do them, it feels like I’m working it but am I ?
For sure! That’s a tough exercise
Bro someone is coming here from back pain during bent over rows . Of course we do compound movements . 🤦♂️
i have a lower back muscle strain and its been bothering me for months. I try to strengthen and try to rest but none of those work
Me as well. Don't do these weighted exercises yet as these make it worse but progress to these possibly down the road after strengthening by doing the following for a while: Strengthen the 3 glute muscles mainly the glute medius and minimus (clam shell; side leg raises; & on side bringing leg behind you then to the front/repeat) followed by the maximus(on all fours raising leg upward to 90 degrees and beyond/alternate/repeat). Important too to strengthen the multifidus but by doing the bird dog and bridge exercises. The combinations above gave me positive results. Hope these help you as well. I'm hoping as I progress to be able to do the exercises shown on this video. Good luck.
I agree with most of exercises but the free weights are for younger people(under 35) and not good if you have disc bulges or you are in early recovery of painfull back pain.
It will work on everybody...if u do it u will see the results ...I am 42
Very very true nice reply to the video....because here people are going to come who have back pain not the bodybuilders...