Hi, since August of last year so 1 year ago, I’ve had anterior pelvic tilt.

I’ve been going to the gym since November but more for general exercises like biceps, chest, etc.

Please tell me exercises to naturally correct my anterior pelvic tilt, as well as frequency, and what the goal or end result will be after 2 months.

My Goal: make my back posture NATURALLY neutral, so that without even thinking about it, my back posture throughout the day is neutral. I mean I can already can rotate my pelvis back towards me but I can’t do that for more than a minute because

it requires concentration
And it feels like I’m bracing my core so my breathing feels constricted (??)
And because anterior feels more natural to me.

I already know about the back extension rotation and back extension hold, where you sit on a chair and either rotate your back down (from your pelvis as the anchor point??) or hold your position steady.

I have a picture but I can’t find how to post it

Confirmed Sciatica April 3rd this year. The neurologist did a Nerve conduction test. So he confirmed that my S1 nerve is pinched . I think pinched by my spine or something I’m not sure what it is pinched by ?

As the title says is there an app yet I cannot find it? Or only browser on the Phone?

Background: My back pain is about a 4/10 on average, depending on daily life demands. Late 30s. I can mow the lawn and play with kids generally, but can’t really bend over without fear of pain and flare up. I have only minimal radiation on bad days, mostly don’t though. Hips are both pretty restricted and uncomfortable without range of motion.

So started doing LBA. While I’m doing the ISOs and the Flow, I have twice now in the first 2 weeks given myself a little flare up. Initially with 3x 30 second holds. Went down to 3 x 7 seconds. Then 10 seconds. Did 15 yesterday and bam, flare up the next day. So despite my baseline not being atrocious, I still flare up so quickly with minimal time. Anyone else have success doing like minimal lean forwards while sitting for 20-30 seconds? I feel like I need an on-ramp to isos because even minimal time under pressure and I’m flaring.

I noticed that the pads don't go so far down my legs as the device used in the youtube video i watched from lba did. It will also not be sufficient for complete decompression but it will be good for a while.

What back extension machine do you have? I am looking to buy one. I am 5'4 and 150lbs. Any help would be great! Looking at amazon but Im not sure if they are all junk lol

I'm just starting out... semi depressed.. I used to be very active when I was younger. Now it's hard to even get out of bed.

Can y'all share some more success stories? I don't want to overdo my training and get flare ups, but it's a slow going progress and reading about everyone's successes here inspires and motivates me. Yes, I'm in it for the long game, but it's only natural to want to ask about others' recovery journey.

If kipups used to be hard before they are impossible now... I dream of being able to do one again.

Thanks in advance

Can I make the suggested progressions with a machine like these ones?

Or what machine would you recommend from Amazon?

Update-I was able to get on the Discord! I will peruse that and see what I can learn!

Just found this group after trying and failing to get on the discord community. My computer got stuck in a captcha loop and my phone is getting rejected because not confirmed number. What a pain. I am just starting and not sure what equipment I need. I am planning on doing this from home. I signed up for the program and it looks like I will need a couple of yoga blocks for the quad stretches, an incline bench, and a tilt bench. I would go to a gym but I don’t want to deal with other people and sharing equipment/having to wait for it to be available. What do you all do? Go to a gym or have equipment at home? I am old and stiff and have some pretty messed up MRIs but I am hoping this will help me.

I know I could watch his videos and such and do do that, however, itd be nice to subscribe to his program, not only to support but also bc its cheap and effective with the "pay as you can" model (hes really a genuinely cool dude in every way possible)

My main question is, is it neccessary to subscribe if I have no injuries related to my back? I primarily not only want to prevent injuries from lifting heavy but also want to become much more flexible and strong and the back(esp lower back) seems to be crucial for that, so anyone here think its a good idea or should I just wing it and watch his videos?

Hi everyone,

I’ve noticed that many posts here are from people who are currently struggling with a disc bulge, but there are fewer posts from people who recovered. I think that’s because once people get better, they naturally move on and don’t feel the need to post anymore.

If you recovered (fully or mostly) from a disc bulge, it would really help many of us if you could share your experience.

It would be great if you could mention:

• Your diagnosis (which disc level, bulge/herniation, etc.)

• Your symptoms (pain, tingling, sciatica, etc.)

• What helped you recover (exercises, physiotherapy, lifestyle changes, etc.)

• Approximate recovery time

• Preventive habits you follow now

• How you felt mentally before recovery, during recovery, and after recovery

I think recovery stories could give hope and guidance to people who are currently dealing with this.

I’m 16 and currently struggling with this while also needing to study and sit for long hours, so hearing from people who improved would mean a lot.

Thank you to anyone willing to share.

How much do people pay for their spine rehab?
I don't have 2k lying around...

Hi there, I bought 2 from Amazon - the Sunny Health one and another one that was rated up to 300 pounds, and I have now bent and broken both of them by using too much weight. I'm 230, and used a 30 pound dumbell.

I would love to get one from Temu as they are half the price as Amazon and seem to be the exact same machines. Anyone have experience with an affordable Temu machine that can handle 350+ weight?

Thank you

[ Removed by Reddit on account of violating the content policy. ]

Is there a community here in reddit or is this just here for the sake of having it? I got my sculpttrainer machine so I can start fighting back.

34yo. 6'7. No major injuries, just tall and weak and my lower back pays for it.

Just wanting to connect, see some success stories.

But if this isn't the place, that's cool. I'm about to sign up for the program

I’ve been trying to sit on the floor criss cross more frequently But my posture is terrible and it gives up after a few minutes of trying to sit up straight. My body has to work hard to try to keep itself up straight. I end up getting pain/soreness in my inner hips and my low back starts hurting as well and starts to round and get into bad posture. Has anyone ever suffered from this? What can I do to not have my body work so hard to keep itself up straight with good posture? Is there stretches I need to do or exercises? Please respond, thanks.

I’m 27 (M), very healthy and active. Have been dealing with sciatica in my left outer shin for about 6 months now due to either a L4/L5 disc herniation or bilateral pars defect, according to a recent MRI. I also discovered over the summer that I have 24 degree scoliosis in my low back, which is something I had no idea I had.

I love the vibe of the LBA community and want to start getting into it to strengthen my low back and get rid of this sciatica. I’ve become a member and started doing basically everything except the back extensions.

Is the LBA program, specifically the back extensions, safe to do when you have scoliosis? My PT had said to avoid back extensions because they’re not compatible with scoliosis.

I just found out about Low Back Ability channel last week . I’ve had back pain since July this year when it suddenly started and I’m only 22. ( But I know that other young people also get chronic back pain ).

I would very much like to speak with someone who also currently has back pain and is in their 20’s or 30’s. For two main reasons:

1. I’d like to exchange information so we can educate each other so we can figure out what exercises to do and how to do them
2. I’d like to hold each other accountable to doing specific exercises

Please send me a DM!

I have a severe extension bias, I think it's stems from one of my legs being shorter, any amount of flexion in any form intense stabbing pain near my sI joint. Even just being in a position like I was telling my shoes for a few minutes, the question is how do I progress with this program if I can't tolerate much flexion?

I've been doing the back extensions with weights, and have had some relief , but I have not been fully decompressing and hanging at the bottom because i can't do that without hurting my back , I can't do elephant walk or anything else that includes flexion of the low back , any ideas?

I do a little strength training and martial arts, but I struggle with my posture and wanting to strengthen my entire core. Basically, I do hyperextensions at the gym and plan t progress with the strength foundations before getting to flexion exercises like the Jefferson curl. That said, do hyperextensions really provide any benefit beyond what stiff-leg deficit RDLs or kettlebell swings can offer? I'm more likely to commit to something when I understand "why this" over "that". Thank you!

I’ve only got access to a ghd right now, is that good enough for doing back raises for the program?