Brendan Backstrom
@lowbackability
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Rooting for ya ❤️🩹 Back Breakthrough Blueprint 👇
Joined November 2022
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Speed Secrets!
You don’t lack potential…
You may just lack key information.
At least I know I did for the first 10 years of my speed journey.
I was told by family, coaches, peers…that I was not meant to be fast. They believed that my body wasn’t designed to be athletic.
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PLAY THE LONG GAME. ❤️🩹
The deeper the dysfunction, the more patient and ambitious we will have to be.
If more outer layer problems, leading to instability and excess strain, can cause gradual degeneration of the spine…
is the opposite true, to some degree?
Can gradual and
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Back Extension is the Foundation to Low Back Health!
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Shin splints do NOT have to exist!
Reflections of a formerly injured runner...
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1,000 small steps > 10 grand leaps.
You can start as slow and gentle as necessary,
but make a 12 month commitment to constant investments towards your low back and everything related.
It may take way less time to become painfree, may take more…this is all about getting
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Feel > force.
Rebuilding the back from a sensitive & delicate place requires a different sort of intention. You have to work WITH your back, carefully listening to the feedback it gives you.
Pain is not weakness leaving the body. Pain is a symptom trying to save the body.
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Nerve Flossing 101
This is not a complete cure to most people’s nerve issues but likely a real component that can help.
Just a couple sets of 30 at the easiest level would be a good test to see how your nerve responds over the next few hours/days. As you are building your back
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NOT MY EXPERTISE.
But you can treat the neck bridge like the back extension iso hold for the neck.
SUPER slow, super gentle to start. Get an understanding of your tolerance before pushing it.
1 set of 30 seconds is enough to stimulate extension in the beginning, while seeing
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I’m not against surgery.
I’m just against unnecessary surgery that doesn’t work lol. After the patellar tendon surgery, and 6 month rehab from the surgical injury…I was left with the same tendonitis I went in with.
It took 2 years of building & remodeling the tendon through
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Is BLANK exercise bad for your low back?
Most qualities of the body operate on a spectrum. The all or nothing approach to deeming exercises as “good” or “bad” is an oversimplification that skips all context.
This applies to squats, deadlifts, lunges, Jefferson curls, hip
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REBUILDING > AVOIDANCE.
Rebuild your low back, at YOUR chosen price.
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I used to blame the movement…
And completely ignore the structural vulnerability that was my low back. I followed the avoidance mentality that led me to “back friendly” training.
This route ended up hiding my problems even more, only making them worse.
Any movement/quality
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I did 1000s of ab sets in my life…
As a track athlete, there is a training culture that is OBSESSED with ab training. Which is directionally correction, but often the application ends up leading to imbalance…
Even in my college track weightroom, we had to do a set of “ab”
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SINGLE LEG REVERSE HYPER!
Potentially huge piece of the puzzle for anyone trying to reinforce the SI Joint area of the very low back/upper glutes.
I hope this helps!
Rebuild your low back, at YOUR chosen price.
Rooting for ya. ❤️🩹
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Structural balance!
Isn’t just balancing out training the front of the body with the backside of the body…
But also balancing the short and long ranges of training. Both have unique benefit to the joints!
Build the short range and the long range well, and everything in the
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Trap-3 Raise Troubleshooting!
Addressing the right upper back weakness is HUGE for supporting your low back rebuild.
But if you’ve spent years not firing certain muscles, it can be a challenge just to wake these areas up.
Shout out to
@sip0s
for showing me this variation.
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In a rush just to stay STUCK..
One of the most common struggles people face with these exercises…
Is being patient with regressions 💯
It can be tough to start as a beginner with a movement,
like the ATG Split Squat!
However, even from just a handful of sessions at the
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Slow/light is smooth, smooth leads to fast/heavy.
Intent can make or break any exercise’s potency in your low back rebuild!
Long game. ❤️🩹
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How do I plan on getting
#faster
?
Take the most tangible and observable qualities of speed.
Reverse engineer it to the most practical and cohesive training program possible.
#sprinter
#training
#trackandfield
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Horse Stance!
Immediately after my other groin mobility set, I will hold this active stretch for 1 minute.
Huge pull on the upper groin, give it a shot!
Rebuild your low back, at YOUR chosen price.
Rooting for ya. ❤️🩹
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Rooting for you, like you are me.
Because I get it.
This journey of injury and pain has taken me to places in life I never expected.
Brought me into habits & situations I never belonged in. It also led me to some of my greatest opportunities and value for others.
Whatever the
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BYOB(B) 🤝
Build Your Own Back Brace!
The greatest insurance we can have against the dangerous of life…is BUILT protection.
The more I build, the more I find I can rely on the internal structures of my body.
Not that knee sleeves or weightlifting belts do not serve a unique
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I missed every college season of track, so you don’t have to 😅🙃
Shin splints reflect a few things going wrong.
Issues at the feet, fascia, ramping up impact too fast…
But a major box to check is measurable lower leg strength.
I had completely different lower legs 4 years
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Day 3/100 ��
Seeds are still growing even when they’re only under the dirt. You can’t always see the progress…
Until one day, there’s a “sudden” breakthrough…and your growth becomes exponential.
When rebuilding the back from the inside out, we can’t put a timeline on this
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If you haven’t tried it, I don’t wanna hear it 😤
No but for real, after warming up your knees with some backwards sled give this a shot.
VMO100 = 100 reps just in the bottom 1/4 range. Assist with hands to take weight off if needed.
Knee PRP injection type vibes
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Seated Good Morning Troubleshooting!
Rebuild your low back, at YOUR chosen price.
Rooting for you. ❤️🩹
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Education didn’t prepare me to fully help people with injury…
Empathy did.
Someone at the last LBA workshop explained why they ever trusted me and found progress with the program. He told me:
“You have understanding where experts just have knowledge”
You can KNOW something
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Learning to FEEL the Lower Traps
You can do an exercise for years and never feel it the way you’re told you’re “supposed” to.
Next NYC Workshop is in a week! Link is in bio. :)
Rooting for ya. ❤️🩹
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4 Way Hip Building!
For the full roadmap, check out:
#lowback
#backpain
#hip
#mobility
#traininghard
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The Untold Story of How I Met Knees Over Toes Guy…
The breakthrough of thinking shared in this video changed my body and my life…
It helped me so much that January 2022, with zero notice or invitation…
I felt the intuition to pack my entire my NYC life into my 07’ Lola the
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REAL RESULTS FROM 3 YEARS OF STRENGTH & LENGTH!
Follow guidance from those whose results you want. Everyone has opinions about trending topics.
The greatest decision I made was to listen to the opinions of people who have a documented transformation, using a clear route.
Real
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Sheer Force ≠ Bad
The dosage is the devil. There is some opportunity with almost any position the body can get into. Some opportunities have more risk than others, and less benefit than other.
People often say that spinal flexion is too high risk and too low reward. Looking at
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This route gave me hope 🙏
At a time when I had little to none left…
For two years I was stuck in the loop of chronic back pain.
After each time re-aggravating it, I would rest for the weeks to months it would take to settle down. To then start my rebuild again being careful
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Follow the path of breakdown & fear…
And rebuild slowly with patience and caring focus.
Rebuild your low back, at YOUR chosen price.
Rooting for ya. ❤️🩹
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BODYWEIGHT ≠ NO WEIGHT
Build slow, progress will come steadily.
Play the long game!
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The journey of “Level 1” on the Back Extension!
This alone can and should take weeks/months.
The adaptation occurs over time and the compounded new evidence will be a gradual desensitization tool.
Play the long game! ❤️🩹
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I thought surgery was inevitable…
I spent over a year in chronic hip/groin pain.
I had a sports hernia from sprinting, that lead to hip impingement whenever I’d squat 🤕
I was stretching everyday, doing every specific mobility drill possible..
The doctor I saw,
told me that
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FULL SI JOINT PROTOCOL @ BOTTOM OF CAPTION 🫡
Giving hope to the hopeless…
If you’ve been stuck in SI Joint pain, you know how little guidance there is out there for it.
If you google SI Joint pain right now, the treatments will be rest, ice, pain killers, injections.
There
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IT HAS TO BE HARD!
Years of tightness takes INTENSITY to open things up. You can make your stretching more like strength training. Loaded with weight & progressive over time.
This is how I started to really make progress in my range. Pushing stretches to a real point of
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Hip Mobility Solutions!
There is no benefit to any weak or tight link. Tight and restricted hips were a major ingredient in my chronic injury loop with my back.
Movements like these were a catalyst to me changing the momentum of my back struggles.
I hope this reaches the right
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Pancake Troubleshooting!
Intention > Max Range.
Rooting for ya. ❤️🩹
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One of the greatest disservices we can do to our body…
Is building strength everywhere BUT the low back.
The strength discrepancy of a +300lb squat & deadlift vs,
how weak the average untrained low back is…
can plainly explain why chronic back issues are so common. We
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@elonmusk
@icreatelife
Let’s get you from 4 to 0! The spine is adaptable. Disc replacement totally will help but the underlying problem/opportunity is still there. Simple steps to direct back training can make this possible over time. Thousands of people are learning a new way to approach the spine!!!
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REAL CHANGE TAKES A VILLAGE.
Gratitude is circular. It circulates through good people effortlessly.
Thank you
@mikelynchfit
@alexander_pagano
for giving me the help at one of my most pivotal moments. Your help has allowed me to help thousands. Could never repay y’all.
The way
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Too much work to be done to feel hopeless!
Your starting point may be SLOW, but consistent small investments over time will compound. You CAN achieve these standards with time.
Long game 🫡
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It’s all connected.
A major change that finally got me out of the 3 year loop of low back injury,
Was taking a full body approach.
Building from the ground up, addressing hip mobility, upper back strength, direct low back training…it all counts!
This is a live snippet from
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I DO delete hate comments,
This page is not a democracy 😭
If you plant a public sign of hate in my yard, I’m ripping that shit out the ground.
This house is a sacred home to the hopeless, climbing their way out of rock bottom. I will tend to the yard accordingly.
If you have
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When on a low back rebuild…
Flare ups can even come from upper body days. In the meantime as you are focusing on rebuilding your back, let’s try a new approach to upper body.
Mastering bodyweight with HIGH intention and control. Making “easy” exercises hard, through quality
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Speed Secrets!
Latest episode of Speed Secrets out now on Spotify & Apple Podcast!
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It’s near impossible to heal from a place of hate.
Every tissue/process does better when the environment is supportive.
It’s science that stress can kill, but it’s voodoo that love can heal?
So we believe in energy and its effect on the body, but only in the negative
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What My Stress Fractures Years Ago Taught Me…
There is opportunity of healing outside the exact problem area of breakdown. All the muscle tissue nearby to the bone stress/reaction can offer circulatory & structural support.
Versus the original instructions I followed from my
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What’s impossible today, will eventually be inevitable!
For 2 years I could not squat deeper than parallel without sharp pinching deep in my hip joint.
I kept pushing through it and then eventually ended up with a sports hernia during a normal ab exercise.
I thought surgery
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Felt deep today 😂
Been listening to the hate comments lately and decided to touch grass. Recommend 10/10. Has felt right for holistic healing the last 30 days. Seriously
Not actually an hour lol. Maybe 20 mins everyday.
But truly, healing an injury requires a supportive
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Full 4-way mobility!
On
Fix your low back at your chosen price!
Rooting for ya. ❤️🩹
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4 Step Back Rebuild Breakdown is live on Youtube!
I hope you find clarity & confidence that regaining low back ability is a matter well within your reach. There are measurable qualities that we can build, starting from any level. Through a patient and deliberate blueprint of
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Exhaust what’s in your control…
Before blaming what’s out of your control.
Age does not guarantee back pain. Age related changes to the spine do not guarantee back pain.
The opportunity to build resilience and bring circulation to the back is always available.
Your starting
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3 Min Reverse Burnout Protocol
After a couple easy minutes going backwards, I like to run through this 3 min blast…finished with a 1 min sit at the bottom.
This is how I warm up most sessions when I don’t have access to a sled.
Absolute killer.
Rebuild your low back, at YOUR
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Hips don’t lie.
Training the hip flexors is an important aspect of healing the back.
However one of the most common roadblocks for people starting to train hip flexors is,
A feeling of snapping or popping hips.
There’s a number of potential causes for this…the most likely
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Sprint, lift, stretch, recovery…do it all!
During times of more sports or running, it’s okay to use your other time more for the qualities you AREN’T training. You can absolutely and should keep lifting while ramping up your other training. I just found better consistent
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Frequency vs. Intensity
When starting out, the intensity that your low back can handle will be so low…
That your full session may be just one set of back extension holds. This would make it best to train a higher frequency of 3x/wk.
As your tissue tolerance increases, you
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You can live through 1000 days of pain.
And on the 1001st day, you find the breakthrough that changes everything.
You don’t know how close you may be. Resist the identity of pain.
Keep open to healing. You will never do it without belief.
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Stretching < Long Range Strength Training
Look to make your stretching more like strength training. Keeping constant tension with a steady tempo will lead to far more change in the tissue and range.
Passively yanking on these stretches lead to plateau and sensitivity in the
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3 Steps to Back Pain on One Side
Full YouTube video is now out on the Low Back Ability channel!
For the full roadmap, at your chosen price:
Rooting for ya. ❤️🩹
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I’d rather help 1M people for $1 each, then sell 1,000 people for $1,000.
Both are millionaires, but one has real wealth.
People would call that “bad business”. They don’t understand the deeper currency.
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Poor Mobility 🤝 Back Pain
Poor mobility may not have CAUSED your back injury, but it may be what’s perpetuating the chronic injury years after.
At least that was my experience.
My hips were tight years before I herniated a disc, this only got worse after injury.
There were
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PLAY THE LONG GAME.
For the full low back route from step 1:
Rebuild your low back, at YOUR chosen price.
Rooting for ya. ❤️🩹
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Rebuild your low back, at YOUR price. ❤️🩹
Don’t blame the exercise…
But get curious and study the clues behind your pain!
The longest lingering pain from my low back injury loop was SI Joint pain, especially after squats or deadlifts. This was a deep
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“PIRIFORMIS SYNDROME”
Is often a result of ONLY stretching and yanking on the outer hip but never intentionally strengthen the outer hip.
This situation of the muscle tissue is a lot like a rubber band…
All the subtle wear and tear on an old rubber band becomes exposed and
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My life changed when I stopped fearing shooting an airball.
You have endless shots while you’re here, just put em up.
I was at 1,000 followers 2 years ago today. I couldn’t get 5k views on a vid.
I was so obsessed with not looking bad that I viewed the whole game wrong.
Now
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Back Extension is the foundation!
Your flexibility of your posterior chain will rarely ever outpace the strength and resilience of your low back.
Building the back extension steadily over the long game, will eventually bring you right up to toe touch hamstring range.
Getting
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One of the greatest disservices we can do to our body…
Is building strength everywhere BUT the low back.
The strength discrepancy of a +300lb squat & deadlift vs,
how weak the average untrained low back is…
can plainly explain why chronic back issues are so common. We
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We don’t treat diagnosed injuries…
We address something much more important, your LOW BACK ABILITY. (Or lack of)
Most chronic injuries to the spine are a SYMPTOM of your bad back, not the cause.
“Bad back” meaning one that is stiff, weak, sensitive.
These qualities of your
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What seemed like an unsolvable mystery…
Just became a math equation 🧮🦵
Shin splints took me out for years. I just made a Youtube video of the exact information that would’ve changed the game for me years ago.
I hope it reaches the right people and serves to be useful 🙏
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Day 8/100 ✅
Building the back all happens on a spectrum. These qualities take time to lose and will take time to regain…but you CAN get there.
Rooting for ya. ❤️🩹
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POV: This one exercise fixed all my back pain
This is the content that kept me confused and missing the point for years.
The idea that there is one singular solution, primes you to think that your back pain is from one singular problem.
So what happens when you fix that one
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SI Joint Solutions 🙏
Hip flexors and adductors(groin) have to open up over time to ease up on the sacrum area. This helped me a TON with persistent SI Joint pain.
Rebuild your low back, at YOUR chosen price.
Rooting for you. ❤️🩹
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Stretching is just low grade strength training…
Very useful but for lasting changes to flexibility, training a loaded stretch will bring the greatest ROI.
Strength through length!
I hope this helps 🙏
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