Awesome.Thanks. I got your program a while back and I love it. Really detailed/informative and it helped me on my form. Highly recommend it to anyone who is interested in it.

4:06 Cat Cow 4:32 Hollow Body Crunch 5:25 Bridging 6:01 Quadruped Arm and Leg Raise 6:52 Knee to Chest Stretch

Many: Post exotic high level exercises/movements & show off Few: Distinguish well between pro & beginner & say "maintain form" But this channel, precisely explains and shows how & where usually people go wrong, how certain weak muscles force you to compensate a certain action & ways to avoid it. Hats off for your efforts. My sincere appreciation for your channel. thank you master🙏

The 5 exercises Alex mentioned in this video: 1) 4:05 The Cat Cow 2) 4:33 The Hollow Body Crunch 3) 5:26 Bridging 4) 6:01 Quadruped leg and arm raise 5) 6:52 Knee to chest

Your graphics and explanation on how to keep your hips neutral and core braced are phenomenal. I'm recently realizing the importance of this. Excellent video. By far the best I've seen.

Only legends know that it took them 8 years of hard work on KZfaq to get where they are know . Keep it up bro

Lower back pain is a universal human experience. 😂😂

I learned most of this work out from a great physical therapist, when I had a severe episode with a bulging disc. There doesn’t seem to be any pain like that kind of pain!I even thought about making a video like this because it changed my life so much. Glad to have found you did it and highly recommend it for anyone. Also a great review for me about maintaining the proper form, which I know I got lax at. God bless everyone

I feel lower back pain just from trying to maintain an upright position. Most of the exercises I do are the ones you've said we should avoid. Definitely needed this.

If any doctor would explain back pain anything like that, people would actually love the health care system! Simply awesome!!!

Top tier of quality content and presentation!

Your videos are so well produced. Thank you so much for your time and work. Very helpful workouts 🙏🍀

I have lower back pain for a while now and once I started doing some of these exercises it really helped alleviate the pain, now I do then daily. It really sucks to have these pains to begin with but it makes me feel better that I am not the only one with these problems.

He does everything with perfect form.

Excelentes exercícios, testos todos e digo: os melhores. Parabéns pela iniciativa.

Thanks so much for this! I have been trying to find the fine line between strengthening my back and hurting my back and these are perfect! Gratitude!

Best video out there. This one saved my life. I haven’t been able to sit on a chair for more than 1 year now due to lower back pain. After doing these exercises I’m experiencing improvements. Thanks guys!

Amazing content, I love that you showed so clearly the line of the spine going from red to green. Im sure its not easy to make that, and took quite some time in the video editor. Thank you!

This is absolute true. I have a bad lower back. And do all these exersises because my physio recommended them. Since I do these and mobility exercises I don't have problems anymore! 😎

your videos and programs are one of the best ever!!!

Ive tried alot of videos on youtube for my lower back pain and your exercises are the only ones that have given me some relief, thank you for sharing your knowledge. I am not 100% but i can stand for longer than 2 mins now and actually go for a walk.

Hello my brother! It’s been a long time since I’ve seen your videos I have written a comment to you. I just wanted to tell you thank you very much for this video. The reason has to do with the fact that in my own neighborhood here in Japan, I have become a sort of fitness & core training instructor for the neighborhood. The lesson is every Friday evening at 7 PM. I’m having a lot of fun with the students. The class is geared for people in the ages of 30, 40 and 50 years of age. At this age training is so very important. Just simple exercises for people in this age range is very important. I’ve never said this to you but I am 54 years of age. While I did enjoy this video very very much and will use it as a reference in my own personal lesson in my neighborhood class, I would really like to say that I really enjoyed the plants in your kitchen in the opening scene. I love plants very much! Peace and blessing to you and yours from Fukuoka, Japan.

The exercises in this video have helped me so much with my problems. Thanks! For probably 10 years I had lower back pain that would go from being in the background to stopping me from practicing my sport every now and then. For a long time I would spend 4 minutes a day doing exercises similar to these but it would only slightly reduce the nuisance. After I saw this video I started spending about 25min twice every week going through these exercise. Now I’ve gone from barely being able to bend down to tie my shoes to rarely even feeling any back stiffness getting up in the morning in only 3 weeks. And I can enjoy my sport more without worries! A great leap!

Awesome. Just started developing back pain in the early morning when I get out of bed. These are good to do before my workout. Thank you.

I was having mild lower back pain, so I starting this routine. After a week or two adding this to my mornings, the pain receded enough that I could get back to my workouts. Admittedly I haven't had to do this too often since, but it really got my back on track. I recommended it to everyone who complains to me about back pain. Thank you so much!

you guys deserve way more views !!! You have BY FAR the best fitness channel on youtube !

Hey Alex! Thanks for the great videos in general. I learned how to do all of these exercises when I had physiotherapy years ago for my back pain. I do these exercises all the time. In the present I have upper back pain issues and I am wondering if you could show some soft exercises about that as well.

Amazing. Clear explanation and brilliant guidance throughout each movement!! Thanks!!

I rarely comment on videos, but I have to express how impressed i am with the quality of this video. Not only is it super easy to see what is important while doing the excersise, it is shown what is wrong and why. Since the yoga app of my health insurance is also recommending these excersises I belive the information from the video is valid.

Thank you for your videos. I started doing these and felt an instant relief. I've had chronic pain from a lower back injury 10 yrs ago. These stretches help! Thanks again!

Man ... your content is the best and most complete on whole KZfaq. Good job gentlemen 👍🏻👍🏻

Perfect video, best one i got so far. The amount of research and detail you put into this is what makes it stand out! I never saw someone showing wrong exercises in comparison to the right ones which makes me feel really safe to follow those exercises :)

Every individual mostly faces lower back pain . The workouts for getting rid of lower back pain are really nicely explained and performed by Alex. Thanks for everything..!!!

I needed this ... Thank you! Working from home has been murder on my back!

These are wonderful for my lower back/core. Thank you for the gems! Cheers

This is one of the best videos I have ever seen explaining the movements!

This video is very helpful to me. I wanted to start doing calisthenics but my physics is so bad I can't even do the basics without risk of injury. Your explanation is on point. I will definitely try these excercises. Thank you very much. I don't know how I didn't find your channel before.. Now I subscribed :)

Clear and concise. THANK YOU.

I'm suffering from lower back pain for a long time. Thanks for this video. I'll post again if i feel improvement in my back.

Brilliantly produced video....so perfectly demonstrated...thank you!

Really excellent! I just injured my back from doing V-Ups for abs and I've been seeking a replacement exercise. You explained the hollow body crunch so well and I'll try it once my injury heals. Thank you!

Definitely in need of this video, thanks for the share!

THANKS A LOT for this amazing and detailed explanation Alex !!!

Best explanations i've seen.. thank you very much! Just ahead with your work!👏👏

I just did these 5 exercises as a workout today. Thank you for making this video! The quadruped exercise was the hardest for me. I really felt my lower back during the hamstring bridge. Interesting that the bridge hits the lower back. Also, I did the last exercise and realized that you have to focus more on breathing when your legs are that close to your chest and stomach!

EXACTLY what i need. Finally!

Just excellent explanations!! Thank you so much for such a wonderful video!!

You guys have helped me stay somewhat fit as I've transitioned to a desk job, but this weekend I overdid it on yard work. Thanks for the videos

Did this two days in a row after major lower back pain. I feel like a new man! Thank you!!! Will keep it up!

He looks like a 3D rendering.

Very nicely explained!! Thanks Alex!!

I love that each exercise ish posted separately so I can repeat each one until I have fully learned and executed the proper form. 😊

Man, this was an AWESOMELY interesting video. Thank you.

This is a really good video, thank you. For me I feel it would be perfect if you would do all 5 of exercises 1-2 times each in a row at the end of the video 😊

Thanks Alex! Excellent channel, keep up the good work guys!

This guy looks like a CG character. He's super fit 💪🏾🔥

Thank you, just what I need right now. You have excellent instructional videos!!!

Great resources. Love your videos. Keep putting out the good work.

Hello.. i have been researching on a video that would tell me exactly what to do and what not to do. Your video has been very useful. Thank you.

Love this guy's acting! I really felt that beer crate haha. Solid video. I'm a diploma qualified Pilates teacher and though i know all these exercises, it's helpful to hear intelligent thought and insight from time to time. Helps motivate me to do the things I know I should be doing haha.

Thank you so much! I've evidently been doing leg lifts wrong for 3 months. I don't have a lot of strength, so I was arching my lower back and didn't know it mattered. THANKS!

Awesome video! Very helpful for new people training wanting to improve lower back strength without straining it!!

How about sets, reps and # of times/week to perform these? Thanks Alex. Great content!

Thanks Saitama

Very well done!!! I’ve watched so many of these and you have mastered how to and how not to do exercises perfectly!! 👏

Excellent video, perfect clarity, very helpful, much appreciated.

I thank you from the bottom of my heart ❤️❤️❤️❤️❤️

From what I have learnt, the knee to chest stretch should be avoided if you suffer from disc issues. Strengthening the abs and glutes in a safe way - yes. Controlled cat cow movements won't hurt either. I would, however replace the stretch with some spinal decompression and add some Mc Kenzie Push Ups.

Great work man, i really needed those. Thanks!

Thank you, these exercises are amazing! Thank you for sharing!!

Even his imperfect form is perfect

Lower back exercises are so underestimated. Its great for health and also improves your other Calisthenics moves.

Thank you loved all 5 I’m learning how correctly get stronger I’m 61 . I live in Montana have to stay strong , god bless you

THANK YOU FOR CLARIFYING! Too many "professional therapists/trainers/instructors on KZfaq show these and other exercises incorrectly and don't clarify the correct muscle engagements and body positioning. Thank you again.

The quadruped arm and leg raises are great! One thing they had me do in physical therapy to ensure good form was balance a rod on my lower back during the exercise. Unfortunately the U.S. military thinks all the "avoid" exercises are essential to a good pt session. I've had chronic lower back pain over the years because of working a desk job combined with these problematic exercises. My military-medicine physical therapist recommended everything you did, including to avoid the problematic exercises. I don't know why there is a disconnect between the medical professionals and the rest of the military.

Awesome demonstration to stretch!🤗

Awesome, my doctor recommended me same exercises but i was doing some mistakes, and now i realized because of you, thanks for sharing😊

WONDERFUL instruction...very clear and easy to follow...THANK YOU!!!

I need this for my front lever, wish me luck!

Watching this while laying in bed because I was stupid and strained my back. Thanks for the info. :)

Honestly one of THE best videos on this subject❤

BEST most EFFICIENT (concerning safety4the back) exercises-video I've seen so far! Thank you! GBY

Worked great thankyou will be doing this daily cheers.

I have been practicing the one-handed handstand for 1 year. However, I feel that my lower back is my weak point. But I keep working on it with these exercises as well. The more I pay attention to the warm-up, the better the practice goes. (with Google translate :D)

Thank you for yet another great video, Alex! 🙏

Great video with easy to follow instructions & information... I practice yoga regularly so these movements are familiar to me, I do occasionally get back pain tho, usually after pushing myself too hard! It's good to go back to basics!

One punch man will be making a live action... you should audition😂

Thanks for all! I want also remember to people that the best soulution for chronic back pain can be also simpy walking. Expecially if we are sedentary, walking and movement in general can be safe and useful. For example: every time you end some game on warzone walk 1-2 minutes

Thank you so much for this. I got what i was looking for here❤️

Hey, an actual educational video on KZfaq! Thank you for making it clear and a basis for further work.

I have lower back pain and disc bulge since 5 years and I've done a lot of research on it too. I can assure you that in this video everything is so well put and described. Must perform these exercises and stretches for your lower back pain will vanish. Kudos! 👍

This guy is looking like an animated character to me😂💙🙌

This is the best workout for relieving some of the tension of my lower back pain. The other one is being always cognitzant of my posture and try to correct for anterior pelvic tilt every time I notice it. I've gone from hip flexor stretching to completely ditching squats and deadlifts. This is the only thing that helped me.

This video always fixes me. Love this guy

My lower back pain is immediately gone after doing those 5 exercises! Thank you so much!!!

This is great! Thank you. Any recommendations for a valgus knee's?

Thanks these exercises have realy helped me, i also found the plank exercise realy good for my back with low physical intensity.

This guy...All looks so easy...flexible and strong goals 💜

For effective workout, wear blue shorts!

Just 5 minutes doing 2 of these exercises and my lower back pain is gone 💯