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Hello, I found your exercises for stretching and strengthening the lower back 10 years ago when I experienced sudden spasms from not really tending to my back and listening to my body. Your workouts allowed me to feel much better in just a few days. Fast forward 10 years and really facing the same situation with spasms and pain after ignoring my body's subtle and not so subtle messages. I didn't remember your name or the name of the videos, but I kept looking until I found you, this time alongside your lovely wife. Well, I want to thank you from the bottom of my heart for your amazing routines. Following your routines allowed me to start experiencing less pain and tightness and resuming my daily activities without fear of pulling something or hurting. Now my husband joins me daily in the lower back and hip strengthening routines. I will tell you that doing these early every morning is allowing the two of us to really enjoy our dream of visiting and touring Rome. With all the walking, all the stair climbing, and all the steep streets in parts of this magic city, we noticed how tights our backs were. Thank you, thank you, thank you. God bless you and your wife for all your encouragement.

I love these two. For any doubters out there these 2 are legit. These are the same exercises my physical therapist showed me. And I had to pay for those sessions!

Love all your workouts . I am 50yrs old and have lost 30lbs since I started working out with HASFIT over the past year.

Would love you guys to do one on hip flexors! This was great - thanks!

These two are the absolute gold standard of fitness youtube for me.

Could you guys make a video about the best stretching routine to do in the morning?

I traded in my former exercise program. I'm 81; this lower back pain stretch has given me several minutes pain free. 3X wk, I'm happy.

Been following you guys since 2012 so it’s been 10 year! I have grown a lot with my fitness level and I turn to you guys whenever I am in distress. Thank you for everything you guys are doing!

Thank you so much. I have back pain everyday. Some days are worse than others. I will try this. Please do a video for tight hips. Thank you.

You guys are amazing!! I had sciatica pain last year and I stuck with all your exercises twice a day along with painkillers then I didn't need the painkillers! I even lost weight as well and felt so flexible. After I had my baby by back isn't the strongest anymore but these back strengthening exercises are the real deal. Thank you for sharing with the world!

Thank you. Great program. I knotted up my hip in martial arts. Few weeks of therapy, I have used this in my daily program. It’s been perfect and moving me to fast recovery. I showed my Doc the exercises, she thought it was great!! You are making differences in peoples lives!!

I've been following you both for years. I love the changing backdrops lol. I have lower back problems and I find that this routine and your other lower back and hip routine work wonders for me. On the weekend I do your longer workouts out routines, but in the week heading to work I am so happy that you have the shorter 10 or 12-minute routines as well. I do have the app on my phone and I use that occasionally at work if I have some free time. Both of you are a God send. Keep making these videos! Thank you!

I really like this routine. I love how you have the clock but yet it's not really stressful that you have to get done within a certain time it's relaxing but strengthening at the same time. I am a senior that's in pretty good shape just a little bit overweight but I'm strong. would love to see more on the hamstrings and hip flexors. I appreciate how the workout is laid out and organized, and how you explain the different options for each exercise! Thanks!

This is a very effective workout, also using the 30 min lower back, 20 min sciatica and your hip work out. A great combo-took about 8wks but the improvement is deep and undeniable. Noticing that sometimes my back cracks on the pelvic thrust-not always-anyone else? Thanks so very much again-LOVE that you show moderations too!

I hurt my lower back a couple weeks ago, so this was absolute perfect timing! I was so happy when I got the notification for this. Thank you so much for sharing!! 💜💪🏻🏋🏻‍♀️

You both are god sent. Had checked couple of lower back pain relief exercises but needed a guided routine and found this one. I have been your subscriber since last 4+ years and my admiration and respect for you have only increased.

Thanks for the lower back stretches. Having mobility in our spine & lower back give us quality of life. Love this one.👍

oh my gosh I've been doing workouts from your channel from about 5 to 8 years ago. I thought gee I better go and check out their latest video. YOU 👏 GUYS 👏 HAVEN'T 👏 EVEN 👏 AGED!!!! You're both a very good example of what exercise can do for you later on in life. Love the channel, you're both amazing xo Congrats on the bubba too all the best 💖

This was perfect! For a healthy and strong back. Thank you HasFit

Just what I needed. Thanks loads! Congrats on baby on the way! Love the white background look!

Hi! 4 years ago when I started menopause I discovered your channel. I am so grateful that your channel is stronger than ever because not only do I need you all, but I just love having your energy in my life. I lost all of the menopause weight ( over 60 lbs ) and I am toned liked crazy! What a surprise cause I did not know what to expect because I have never before followed an organized SYSTEM for exercise: ( flexibility, strength training and cardio ). Partly because of the both of you, I have been spending the summer enjoying my body like it is something brand new and I have added a 4th componant to my exercise regime which I call pampering! My favourite discovery this summer has been my "mountain run". I live in Montreal and there is a small mountain in the middle of our city that is entirely a park. I run from my apartment to the top of the mountain, run laps at the top, then run down and back to my apartment. It is about 2 hours and it is about 15 km or so altogether. The most I have done is 6x a week. My plan is to continue till the end of October, slowly transitioning to mostly indoor exercise for the winter. I am a little scared because the transitioning from season to season while maintaining the work out intensity that I need is a challenge for me. Thank you both so much for your consistency, humility, intelligence and love!

thank you coach i'm going to alternate this with the old video !

Thank you. I feel the changes in my body.

I would like thank you for your amazing video I am really blessed and healed from my terrible lower back pain🙏God bless you both

Coach Kozak and Claudia , always deliver more than I could ever think of, or imagine ...

Thank you guys so much, thanks to this video iv been able to regain my life

Thank you, I have to do this type of workout most mornings. Experiencing pain in the am and pm, these exercises and walking keeps me pain free during most of the day🙌

I've been suffering with lower back pain. I am seriously not exaggerating I did this routine for the first time yesterday and for the rest of the day my back was so much better. I am adding this into my morning routine. Kind of mind blown! Thank you!!

This is such a well thought out, well constructed workout. I will be returning to it often. Thanks .

All the white is a bit trippy.Definitely prefer the old black floor and brick wall.But its great you're back and making new videos

Hello there!!!!....thank you so much for ¨lower back pain stretches¨......once again the best!!!.....to you and the family..........happy....healthy........Rebeca ....Canada

You have no idea how many times this video has helped me. Many thanks from me

Wonderfull just what i needed. Had total knee replacement both knees recently , and while rehabilitating from that , other muscles i had not been using much for years gave problems all of a sudden . Lower back got overused . These exercises helped me a lot . Gentle strenghtening and at same time challenging enough . Just nice for me . Thanks so much coach Kozak and Claudia . I value also your explanations , why you do the exercises and what it achieves.

Thank you,very helpful workout,will follow your advice to practise.👍👍💪🏻💪🏻💕

Love this workout and it works quickly if you're not really bad shape I had just started having sciatica numbness down my leg and I've only done this one week and I already feel 100% better I've been doing it three to four times a week and will continue to do so love you thank you

Danke! This helped me alot with my backpain . I do this workout 3x in a week and i feel great .

It’s almost like you knew I was going to have lower back pain today. Thank you as always!

Great video. I’ve had back pain since Saturday and done this three times now and today it’s feeling much better. Please do one for shoulder pain?

you are an angel i like it i very much it is helping me and i felt better from the first time thank you so much . can you do video like this one for legs please ? thank you

I can't wait to try this as I have been experiencing back pain for the last few weeks!

This is big helping with me now I'm doing exercise I'm feel good now with this back pain thanks guysss lhub you😘😘😘 God bless always your you tube channel from cebu phillipines

Coach Kozak and Claudia 💖, You are doing extraordinary job, Thank you billions for keeping our health and wellness amazing, YOu are PROFESSIONAL coach.I follow you and your fantastic App. I recommend all my friends to use your training blindly. You are members of our family 🤗 Greetings from Sydney Australia 🦘 wish you all the happiness ❤️❤️💐

Thank you guys!

I had a mild accident about a week and a half ago during the 4th of July where my back went out on me and had to take a break from my regular and normal training routines and regimens, so I started back doing this and sessions similar to this and it has done wonders for me. Thank you 2 so much for all you do and I can't wait for the next ones and to get back! 👍👌🤘🦵💪

This is a great video for patients with weak backs

This was a much needed vid for me...I suffer wid bckpain wenevr I do workout especially with weights or dumbbells. Thanks

Thank you ❤️❤️

I would like to sayTHANK YOU for all encouragement words and all explanations during classes I appreciate very much 🙋🏻‍♀️🇧🇷 muito obrigada.

After doing this I felt some pain relief thank you so much for this helpful video 😊

Love this. Definitely doing it few times a week. Thank you!

Thank you, your excercises helps me a lot...

Oh my god! Hi coach! I have been here after years!! ❤️❤️ Hope you both are doing just fine. 🌸

tq so much for doing new lower back rehab video

Thank you so much for this

Thanks

Thank y’all ! This has helped me so much!

Thank you

AWESOME🙏❤

Thanks!

Thank you so much for all the precious resources you make available for us! You guys rock! One question: your 12-min training for lower back pain has a cat cow and a cobra. Is there a reason they’re not in this version? I’m asking this as I am afraid that those two exercises are actually adding pain to my lower back, and I am considering to stop them.

Really effective low back strengthing workput. Salamat from the Philippine

Great work outs, feel a lot better, thank you. Love the emphasis on change means challeniging yourself too. Very motivating!

Love you guys !!! ♥️♥️🥰🫡

What a great lower back pain training!! Thx for that, i really need it right now! :)

Awesome, thank you

This was pretty good. Ty

Thank you This is amazing

This is fabulous. I love it. It works. Keep up the good work.

This is fabulous

Guys, I like you so much, I chose your channel to workout during my birthday. I am very happy to have found such a well rounded, multilevel workout channel. I love your 45min and up videos the most. I appreciate the pace of the routines and also, the enormous precision and theory behind the development of the routines as I know that you always manage to stay away from strange injury-prone movement combos. As Claudia said, I don't know how you come up with so many different routines! Thanks for all you do for the community.

This really helped my back pain! Thank you!

great work out and thank you so muxh👍👍❣❣

Just wondering if you guys would consider putting together a few workouts for people who have had spinal fusions? A modified set of workouts for people post-op and fully healed. That may be out of your scope but I thought it was worth an ask. Thanks for the great videos!

Just finish it 1 hr ago it's amazing

Great job

Thanks for working out with me instead of just talking about it!

We need more full routines!

Feeling better already…Thank you….

Very nice exercise for back pain.

Thank you so much 👏👏👏👏💐💐💐💐💐

I really find this useful. Thank you so much.

Great work guys. Thank you 🙏 …. Also another thing I want to add people can have pins and needles from inflammation reasons or low b1 or Magnesium. Just people need to be aware

I need a low back pain stretch so much.. I've been feeling pain on my low back for 2 months 😭😭😭 being 30 sucks

ThankYou for great workouts.

Thank you ,you are wonderful and helpful.

You’re amazing, so similar to my physio exercise.

thanks for the wonderful workout

Love you both! You are the Best!!!❤❤❤

Thank you for doing this!

My lower back pain will not allow me to do a glute bring at all? But I love these workouts/stretches!

Thanks for the great workouts....

you two are the best!

This really helps me, I do believe you guys seem legit. Thank you!

Bravo!

Keep up the good work 💪

Great team. Great workout 💪🏾

Great workout. Thanks!

thx great content

Thank you thank you so so much. Having much back pain so this is awesome. Good luck Claudia and Coach Kousak with the birth!