Worst Stretches For Low Back Pain & Best Alternatives by Dr. Stuart McGill
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- Опубліковано 28 чер 2024
- Worst Stretches For Low Back Pain & Best Alternatives by Dr. Stuart McGill
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Bob and Brad demonstrate the worst stretches you could do for low back pain, along with alternative one you should do instead.
Video Chapters:
0:00 Intro
0:24 Worst Stretches for Back Pain
2:51 Back Stretches You SHOULD Do
8:35 Bob Assaults Brad
8:59 Giveaway
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Some of our astute followers have noticed me slurring my words. I am not drunk but working with Brad it would be justifiable. I had 6 infected cysts removed from my mouth (noncancerous) and I have residual scar tissue and numbness. I will try to do better. Thanks Bob.
OOOOoooooh!!! That makes perfect sense (I *don't* mean the part about getting drunk in order to work with Brad, Lol!!). So glad you took care of that, Bob. Wishing you a good recovery!
Ouch...sounds very painful. Sorry to hear that, and hope you're feeling better!
I did notice, and I’m so glad you’re feeling better!
Wow feel better Bob! I thought it was a lisp. Thank you for your videos
Yet in every Yoga, pilates, stretch classes, etc., we are shown to do these exercises. I seen not to do them on here. However, after over 10 years of doing them, i automatically find myself including them in my routine. I've had chronic back pain, top and bottom, (it horrible) for over 30 yrs now. It's not getting any better.
Family members have stopped asking how my back is now. Apart from my husband and son.
I can be ok one minute and then in complete pain, the next. I really don't think anyone will ever know how bad it gets. Don't really care.
I manage it myself. Someones, i feel as if I've reached my limit.
I've done and tried everything.
I keep smiling through the pain.
Merry Christmas and healthy, prosperous New Year. 🙏🧘♂️💪
I'm a truck driver and you folks need to have something for us that we can do in the cab or sleeper. Thanks
Starting at 3:05:
Do: 1. Cat/Cow (Camel)
2. Psoas stretch
3. Hip Airplane (an advanced
move.)
4. Spine hygiene
Thx.
Thanks!
Thanks you for clearing up my understanding of these stretches!
Thank you for clearing this up for me!
I don’t understand, in other videos they say do the knee to the chest but here they are saying don’t do it??? Why the contradiction
God, I've been doing everything WRONG. That's prolly the reason why I don't get any better, and I was cussing all the time " I do exercise everyday and why am I not feeling any better?" Thanks to you Bob and Brad for opening my eyes.
You’re very Welcome 😊 !
I chatted with Dr. McGill a number of years ago. He was a prof at the University of Waterloo for many years, where I currently work. Kin students raved about his knowledge and teaching ability. Very cool Bob and Brad are referencing his findings. Thanks for the vids, I've added many of your stretches to my daily routine.
How to have communication with doc stuart
Glad to help
The theatrics of these two guys know no bounds.
I just wanted to say thank you to the two of you, when I had sciatic pain for the first few times your videos helped me find a stretch to relieve the pain and last month when I tore my meniscus I watched your videos and I was almost 99% sure I was right and just had my MRI Tuesday that confirmed it. Your tips and advice are highly helpful, keep up the good work.
Thank you for the very kind words and thank you for sharing this!
Always informative, thank you.
Perfect timing!! Currently dealing with some back pain and some of those no-no stretches were ones I’ve done in the past! So glad I watched your video first 😅 I’ll definitely incorporate the proper stretching to my daily routine 🤩 💪🏽 Thank you.
You’re very Welcome 😊 !
So helpful, thanks
Literally needed this today
After having both hips replaced back in 2018 I was doing those pull the knees to the chest stretches routinely along with others ones that have been noted to irritate the lower back. The hips are fine. Time for the McGill methods.
Thanks for the great sharing !
Is it OK to pull knee to the other side shoulder to relax hip? If not, any suggestions on alternatives for stretching hips ?
Thanks guys
Thank you guys need to know this. These exercises are all being done per PT coaches too. Thank you
So, after telling us forever to do single leg and double leg knees to chest for spinal stenosis and spondy, now we’re not supposed to do them?
Yes exactly wtf
Definitely going to incorporate these stretches into my daily fitness routine. Work jacked my back up bad, so thank you for the information! I I don’t do social media besides a little UA-cam ,too much hate in the world, but I will for sure be sharing this channel with my inner circle.
Good luck!!
This video comes at the perfect time as I've pulled a muscle in my lower back. I'll be giving these stretches a go. Thank you.
You’re very welcome
Thanks!!
well B& this is gona help me as i move forward; brillliant video for back pain issues bravo
Thank you!!
I love this channel. Everything I've done from the videos Bob and Brad and their staff make has helped me one way or another.
INDEED!
That’s great, we are happy to help!
Videos of these guys are perfectly timed for each one of us.
Awesome
I love you guys and thank you.
You guys are awesome. Thank you for what you do.
Thank you !
Nice. Thank you for that.
Well no wonder I haven’t been getting better! Thank you so much for this.
Love you guys . For the work you do❤
You guys are awesome.
Thank you
for the first "worst stretch" , I thought in your other videos you guys did told us to do that. has it changed?
Me too!
Saw it too
The knee pulls seem to really help my back, so I was curious why you have stopped recommending them. Thank you for all the info you give and the work that goes into the videos. I recommend your channel often.
They said it was good for hips. Maybe not recommended for back pain anymore
These really open the hips/pelvis up! So good when a stretch feel good. I think these will become my daily.
Amazing video
Interesting video. I can’t do cat camel. I did it a couple years ago and it messed my back up for a few weeks.
You are saying knee to chest bad exercise but you have taught knee to chest most of your videos
Great question!
I'm wondering if they're only bad for people with back pain?
Such a pleasure wat caching you both.i try the ones l feel l need hand they really do the job.also both of you get along so well and it is a real pleasure to get this good example.that is also a ministry excellent that you bothfor keeping millions in good shape!!!!!
The stretch on the thumbnail helped remove my backpain. 10mins a day for 2 months the pain was gone. It come back a couple months later once I quit doing that stretch
Back pain is very specific, this is a general guideline but not rule
Hi
It would be great if reasons for not doing the first 4 stretches are also been explained apart from Dr McGill research
I am really going to have to try these. I have Axial Spondyloarthritis do you have any suggestions for this condition?
Thanks, i was doing the first
Love you guys. Wish I could be as charismatic as you guys!
Oh I’m sure you are great just the way you are 😀
WOW I have been doing all the wrong stretching for years did order stu McGill book.And also just got your massage gun.
I always learn so much from your channel as a PTA and Safe Yoga teacher. I am a bit confused as on a Video I watched on Jan 21, 2020, these were stretches you taught for back stretches vs forward folds. I love doing these with my patients that tolerate them and my yoga students. I often say, Bob and Brad reminded me that teaching deep forward folds is not safe for our backs to my students .
?? So are you saying we should just be mindful of these stretches now , not do them at all, or are you referencing just McGills methods. Appreciate the clarification and THANK YOU SOOOOO MUCH FOR ALL YOU DO !! I LOVE your channel!!! Thank you
I'm wondering the same thing. These yoga poses mentioned in the beginning, are they okay for people who DON'T have back pain?
These guys need a podcast
I'm 67, standing all day at work, my back kills me by the afternoon and I can't stand up straight, what's the best excersize?
What should we do if we stand 10 hours a day as opposed to sitting?? What stretches do you recommend for pharmacist 👩⚕️? Thank you
Damn now I'm really questioning my physio therapists, they recommended me to do all of the stretches that should be avoided, every time I visit them they would ask me to keep my legs straight and bend downwards to touch my toes. I bent down while having my lower back muscles activated and they said that that wasn't good? They said that if I kept in bending down while maintaining a neural spine and activating my lower back muscles I will get injured one day. Tf the reason why I herniated a disc in the first place was because I dead lifted without activating my lower back muscles
Many people are arching their back when they do toe touches instead of "hinging" at the hips.
Not a stretch, and I'm not an expert, but in my experience with a sore back, walking is an excellent option. May have to start slow because the back is sore, but it quickly warms up, and the pain and stiffness will reduce.
I think some proper stretches before walking is a good idea as well
Imo walking is mostly all u need to cure the back pain, stretches also good compliment. but walk slow and on flat straight roads, uphill is bad idea.
The first two stretches have given good results for my l5 disc bulge.. should I still discontinue?
I have a bulge too
Stu McGill...had his books for years. .good stuff...goes against "what's popular" for sure.
Thank you men! I am doing it all wrong. I hurt my back doing a patio in July and it feels like its taking an eternity to recover. Doing wrong stretches probably not helping. Lol thank you agian for helping people!!
Happy to be able to help !
Not necessarily disagreeing with you guys here, but the exact stretches that you said NOT to do, helped fix my herniated disc years ago. I was very surprised to see you guys recommending not to use those.
Was it the double knees to chest? I was advised today to do this stretch by PT and I return Friday to report how I feel.
@@paulkennedy8163 Actually, it was literally every exercise that they said not to use. My physiotherapist recommended them all, among others. Also, lying flat on your back with your knees up. Then raise you pelvic area and contract your core muscles. It sort of extends the lower spine. That exercise and the ones that Brad and Bob don't recommend really helped me. I would imagine that spinal injuries are quite complicated and don't always have a 1 size fits all. Might be best to try their advice before mine.as the science has moved on through the years... But they worked very well for me
The do-not-do exercises B&B showed were what fixed my sciatica four years ago. Had to do them multiple times per day, but I haven't had sciatica since (I was briefly hospitalized for sciatica that year).
The Bob and Brad song slapps
Thnx, Dr.s; am doing 2 exercises u demonstrated 4 Planters- is Working after only 2! X: XLNT!
I use the "cat" stretches, I heard that the Egyptians used to do these back in those days... I forget what they called it.
I have a question is single deadlift good for me and my back or should I avoid it as regular deadlift?
As a senior, I’m just wondering if the psoas stretch could also be done as a standing stretch (with the front knee bent and the foot up on a chair or a step), instead of as a kneeling stretch
Dr McGill does have a standing psoas stretch. It’s lunge with a “bark” where yo do a quick forceful exhale as your stretch-easy to find on the web.
I was injured by a chiropractor, he over aggressively "adjusted" me, 2 years in tears from pain and lost everything, I desperately was looking for a pain-free solution that no Dr's could offer, I rejected opiods and muscle relaxants, one day I watched one of your videos interviewing Dr Stuart Mcgill and I tried to contact him. I was successful and today I had my first appointment with him. I have to say he's an angel and the best Dr!
Thank you guys for introducing him❤❤❤
You seriously had an appt with Dr Mcgill himself?
I contacted him a couple of years ago asking how I could make an appt, was told he is no longer seeing patients
I’ve been doing the Double Knee-to-Chest (min. 2:05) for a while because on your video for Spondylolesthesis is there as a Good stretch. Should I avoid it then??
Yo!!Bob and Brad. Hoot hoot 🎉🎉🎉😅❤
Do bar hanging-helps a lot.
Gold
I read the 3 books by dr McGill he is my world master
What if you don’t have back pain? Can you do knees to chest? And let both knees fall to one side and extend the top leg? Is that still bad for your spine to do? It really stretches the gluteus medius and the IT band.
Thank you for this video! I really like the last 2 you showed. It felt really good to the back. I normally do camel/cat every day but only up to 5 times. I’ll increase the time from now on.
Happy to help
Have had some tingling in my left calf after 3 weeks of 1 night of essentrics and 1 night of tai chi each week. In both classes I question the exercises. Some, in this video, you have said not to do!!! Knees to chest, etc. Now that I am feeling strange tingling I might dump these classes in favor of researching more recent techniques based on current understanding. Do not want things to get worse!
Are all of these OK for someone with spondylolisthesis? I was told not to do cat and camel.
After suffering a vertebral fracture, I can’t do this either. The rounding of back is nit good for me.
Do you deliver to Lebanon?
my therapist told me to do the 2 exercises which you at first do not recommened. what should i do ?
I watch all your videos. But I am not understanding this one. You said that these are good to do for the back but then Brad says he can't show us because it is bad for his back. I have L4 L5 herniated discs and sciatica. Should I do these stretches? ( I !
have been doing the one with my knee to my chest and the Pariformis stretch (with ankle on knee making a 4 position.) Is that ok? I am confused.
Dang might watch y’all instead of tiktok before going to sleep now
I do not realize why those 3 first stretch exercises should not be done.
Dr. McGill explains that they work only as a short term analgesic. Those stretches give you 10-20min of relief but do nothing in the long term. That’s why generally people who do those stretches for years and years are still in back pain like myself.
@@MapleBoarder78 Thank you for your gently reply. I had L1 vertebral body fractured, T12-L1 disc Schmorl's Node but I get daily relief doing those stretchings, so I cannot agreed to his opinion (even it is just my own experience and I am not a doctor at all).
I, too, wonder. Are they bad for everyone or just people with back pain?
Hey guys, bought the book, have an apt with local pt guy who is graduate of dr. Mc Gill, so much chronic back pain... I have a 20 year old tempurpedic, i think its still ok? Is the mattress sleep ovation REALLY a good mattress for low back pain... so many choices, what do you think
Realized I've been doing the exercises that are nor good for our lower back - all taught by group exercise class instructors at my gym though 😱
I can’t tell if the last stretch they say not to do is a Supine Spinal Twist. They way Brad demo’d it wasn’t how I know how to do it. Usually the opposite leg is straight, but perhaps it’s the same thing? Just want to avoid it if I’m actually doing something and for my back!
I had never thought a video about exercises for lower back pain (or any pain for that matter) could also be fun but I see now I was wrong. So, I am trying this right away. Thank you so much for this video!
what ?? in a previous video they were promoting the double knee to chest ..!!
Interesting. I am going to PT for tingling in my outer thigh. They are having me do knee to chest and it band stretch. Ugh! I believe I was even taught in yoga for osteoporosis, not to do these.
I have a l4 l5 herniation with DDD and a small lumbar fracture in the same are and cant get a straight answer out of anyone. I am lost😢
great i did #3 this morning Xc
Hello guys, so why is the back stretch where lying down, spreading one leg out and laying opposite hand
To other side wrong to do? Please let me know thanks
Generally I found McGill exercises to be too difficult for those who are older, or obese or have other disabilities. His exercises seem to be geared towards high performance athletes which is his client base after all
I will still stick with the basic...the first three exercises are the most safest and proven effective for people with lower back pain...it is a matter of how you instruct your patient and the effect of it address the muscles that are been overused and abused with people who sits longer time and have poor posture...and the resent exercises are prescribed ,as you mentioned, are for athletes......
You guys are the best (in my opinion, of course.) About one thing that you recommend though, in other videos, Stuart McGill says not to do. On page 111 of his book, he writes: "And please stop lying on your back and dropping the knees to either side."
I thought I have seen even Bob and Brad suggest the single knee up as a safe lower back stretch to do before getting out of bed in the morning ????????
That last stretch could end with the W stretch, yes?
2:41 If this feels good is it still bad to do? I twist my top half one way and throw my leg over the opposite way and get a nice pop in my spine.
If it feels good and relieves your pain do it! I wish Bob and Brad would stop demonizing movement. Your spine is resilient and won’t explode just because you do a knee to chest
So guys, what back exercises can you recommend for people who can't get on their knees or on the floor?
Thank you so much, must've got my message on FB. LOOOLL
you merntioned boxing exercises. what about taekwondo kicking exercises?
Does this then negate your video from 4 years ago “10 Stretches for Spinal stenosis” you recommended some of the ones that are the in this video. I’m confused 🤷🏻♀️
Why is my physio still recommending the bad stretches? First appointment today and that’s what I was told. I challenged it though and they just modified both legs knees to chest to single leg!
I need a mattress
So basically very stretch u said not to do my hip replacement pyho said to
Thanks Gents, but I'm a bit confused- That first stretch, haven't you recommended it before in your video from 22 Jan 2020 and several other times? Has your opinion changed (which is fine)?
They stated the first stretch was fine for hip mobility but for lower back pain it's not ideal. Unless they said it was a good back stretch in those previous videos lol
That one leg ot two leg stretch is god for the SI joint. Leave head down on the floor
Yea I thought it was kinda awkward when Bob interviewed Dr. McGill recently. McGill actually recommends staying away from those exercises for back pain that Bob and Brad have recommended over the years. Live and learn. They may want to consider going back and deleting their old videos that tell you to do those stretches for your lower back pain.
As studies prove other things, we try to keep the most updated information that we believe in out there! You are correct, we do try to delete older videos we no longer agree with, sometimes we miss some. Thank you
@@BobandBrad I appreciate your channel and your desire to search out updated techniques. Thank you so much for your videos! 👍🏼 You guys are great.
Hi. I have a question. I've had this disturbing thing happen to me on a few occasions recently. When I do a certain movement with my leg, I feel a little stabbing pain in the middle of my sole, and then one of my toes gets stuck in a bent position and I can't move it for a while. What do you think is causing this? Thank you very much.
Same thing has happened with my fingers a few times but less restricting.
I appreciate you guys sharing McGill's advice here, but in your video from 2 years ago "Worst back stretch ever" you *recommend* those stretches that you say in this video *not* to do. So this is confusing. I wish someone could clarify why these stretches have mixed reviews from professionals. Thanks!
Everyone’s body is unique and different methodologies exist (for example McGill Big 3, Mackenzie method etc.). It’s also hard to recommend just one thing because people’s pain to figure out what works and how consistent you will be with your treatment. So stretching or mobility yields different results. they’re doing the best they can by recommending different interventions.
you guys if you see this comment i had upper hamstring pin and you guys helped me to get out to be able to play football again for high school
I understand the video is about the best stretches for lower back pain, but I thought it would be beneficial if there was a little more explanation of what the worse stretches are actually doing?
2 thumbs up
Would you be willing to explain ‘why’ the bad stretches are bad? I learned them from a PT, and now you guys (PTs) are saying they’re bad. Help!
I will add this to our to do list!