Fix Back Pain by Doing This (EASY!)

If you want to fix back pain that you get on a regular basis, then this might be one of the most important videos on lower back pain that you watch. It is quite common for us to experience pain and tightness in the low back, sometimes from even the slightest of movements. Whether it is caused by a muscle strain or a disc, the problem is often rooted in an accumulation of bad spinal mechanics that results in what seems to be a sudden blowout.

This is almost always not the case.

When it comes to low back pain, too often it is our posture when bending forward and the accompanying weakness in our lower back muscles that sets the stage for problems. Whether it is being too lazy or ingrained habits of poor hip biomechanics, if you don’t hinge properly you are going to put excessive strain on the low back that doesn’t have to be there.

Let’s take a test.

If you had not watched this and dropped a pen on the floor, how would you pick it up? Do you just bend forward at the waist and reach down to grab the pen. When doing this, is your low back rounded? Are you reaching out in front of your body so that your arms are drifting forward when you do? If either of these happen, you are likely joining the 90 percent plus that picks things up this way.

It doesn’t matter that the pen only weighs a few ounces. It’s almost never about the weight of the item you are picking up that results in back pain. It’s about the mechanics.

Bending must always start at the hips with a hinge backwards. In fact, very little knee bend is required to get you to the ground once you’ve fully hinged through your available range of motion at the hips. By hinging, you not only set the stage for proper biomechanics of the hips but you preload the muscles of the glutes to do the lifting for you rather than the weaker paraspinal muscles of the lower back.

Your glutes are the powerhouses of hip extension. You need to learn how to use them.

To do this properly, I highly recommend that everyone includes the RDL into their training regimen. Even though this shares many of the same characteristics as the conventional deadlift, it is a different movement that is driven entirely by the posterior chain throughout the lift. The deadlift has a large knee extension moment at the beginning of the pull from the floor. It isn’t until the bar gets to the level of the knees does the movement shift from a quad dominant leg exercise supported by upper body pull musculature to a hamstring and glute dominant leg exercise supported by the upper body.

With the RDL, you want to start the movement from the standing position rather than picking the bar off the floor. Ideally, you’ll have a rack that will allow you to do this however you can prop the bar up onto a bench if needed to get it off the floor. From here, you take a grip just outside of your legs. Initiate the movement by hinging back at the hips.

Imagine there is a dresser drawer behind you and you are trying to close the open drawer with your butt. If you do this right, the bar will simply ride down your thighs and past the knees, without the lower back excessively arching or arching in a different plane than the mid back.

Allow the bar to drift past the knees, placing a big stretch on the hamstrings. At no point is the lower back leaving it’s fixed stable position to flex or extend the weight back to the top. The glutes and hamstrings are driving the pelvis forward in order to power the movement.

With these muscles of the posterior chain much better equipped to handle these loads and this function, you will find that the action of bending down becomes much more efficient and easier to perform without the risk of strain on the weaker lower back muscles. Back pain that could arise from an accumulation of poorly performed forward bends will become a thing of the past if you learn to groove this pattern.

It doesn’t just help here either. This movement is critical to performing a deadlift, squat and row properly as well.

You don’t have to keep dealing with every day low back pain. Learn to strengthen the muscles of the glutes and hamstrings via the RDL and then let that carry over into your daily functional tasks that we take for granted, like bending over to pick up a pen off the floor.

If you find this helpful and are looking for a complete plan to build a strong low back without back pain, be sure to visit and check out the program selector tool via the link below. All of the workout plans are created by a physical therapist with a mind towards creating safe workout programs that build strong muscles while bullet proofing your low back.

For more videos on how to fix back pain and the best low back exercises for building a strong back, be sure to subscribe to our channel here on youtube via the link below. Remember to turn on your notifications so you never miss a new video when it’s published.



    ATHLEAN-X™Prije 18 dana

    *NOTIFICATION SQUAD GIVEAWAY* - It’s back!! Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

  2. MrMatute7

    MrMatute7Prije 2 dana

    Hi, I used to love working out but then I started having back pain. Got myself checked out only to find out that I have disk degeneration on my lowest(bottom) disk on my back. I havent worked out because I am afraid of hurting myself even more. Is it possible for you to do a video with a couple of exercises that could help someone like me. I want to be able to do similar full body work outs. Is that possible. I know I wont be able to lift the same. Please help !

  3. Kross Lowery

    Kross LoweryPrije 16 dana

    Video on side and front hip pain due to possibly imbalanced hips

  4. Dean Bar Dayan

    Dean Bar DayanPrije 16 dana

    Please make a 10 min dumbbell tricep workout!

  5. Carl Shanko

    Carl ShankoPrije 16 dana

    Hey ATHLEAN-X can you please do more exercise videos for basketball players thank you 😊 🏀🏀🏀

  6. Carl Shanko

    Carl ShankoPrije 16 dana

    Hey ATHLEAN-X can you please do more exercise videos for basketball players thank you 😊 🏀🏀🏀

  7. Tiffany Kilby

    Tiffany KilbyPrije 33 minuta

    Couldn't get all the way through my workout this week, because my lower back was in so much pain. Kettlebell swings seem to tear my back up no matter if my form is right or not.

  8. ☣FalloutBoySVK☢

    ☣FalloutBoySVK☢Prije dan

    I started doing reverse hyperextensions just by using a home bench and some weights on the other end. I do a few sets every week. I tell you Jeff KNOWS. My back pain WAS GONE after first exercise. Now I just keep training that lower back to strengthen the core.

  9. Nik Petrovic

    Nik PetrovicPrije 2 dana

    hey Jeff how are your flat feet doing? have you made any improvements to them over these years?

  10. Xin Yi Zhu

    Xin Yi ZhuPrije 2 dana

    0:32 I have nothing!?

  11. Steve Boussom

    Steve BoussomPrije 3 dana

    You have helped me so much. Thank you for your work.

  12. Rachel Miller

    Rachel MillerPrije 3 dana

    Have you ever trained anyone with ankylosing spondylitis? You're so smart, and I dream of the day I can lift weights again safely 😢 Foam rolling and stability work can only scratch the itch so much.

  13. Ananda Das

    Ananda DasPrije 3 dana

    Very helpful 👌

  14. Gary Wall

    Gary WallPrije 4 dana

    Reverse rolls whilst laying down and pushing your legs behind your ears worked for me, as well as basic sit ups and laying supermans.

  15. FEG3 akaTrey

    FEG3 akaTreyPrije 5 dana

    I enjoy all your videos, even the stuff I could never do after all my spinal surgeries. In the vids I have watched, most stretching vice weight/gym equipment, I notice that you [seem to] *always* wear shoes. Elsewhere, with other trainers/fitness experts, it seems like some people *never* wear shoes. Q: Is this simply a choice for a certain level of real or perceived professionalism in your business/instructional videos, or is it intended to send the message that we should wear our athletic shoes whenever we are doing fitness activities, even in home gyms? TY, in advance. V/r, FEGIII

  16. chris brennan

    chris brennanPrije 6 dana

    Great informaiton

  17. Дмитрий Брындин

    Дмитрий БрындинPrije 7 dana

    Теперь можно без боязни идти окучивать картошку))

  18. Subhendu subhasis sahu

    Subhendu subhasis sahuPrije 8 dana

    Hello, can you please suggest me for calf toning workout

  19. TeaShuty

    TeaShutyPrije 8 dana

    Great vid Thanks Jeff!

  20. Troy Chand

    Troy ChandPrije 8 dana

    I've been suffering with a slipped disk for about 3 weeks. Then Jeff made this video, last week and I have been doing what he said, every day since. And the pain is so much better that I have been able to go back to the gym this week. Thanks Jeff.. and Jesse

  21. Matthew Smith

    Matthew SmithPrije 8 dana

    Hey Jeff, could you make a video about how to work out, squat and such with a bad back/arthritic spine? I'm struggling to squat because of this, thanks!

  22. traceSRB

    traceSRBPrije 10 dana


  23. soggy spaghetti

    soggy spaghettiPrije 10 dana

    Issue i hurt my back doing dead lifting wrong my 2 time maxing for football pounds at 265 and i heard 5 pops the proceeded to be paralyzed fast for ward 5 months and i still feel effecrs in my lower back but its a horizontal line 1in above my butt crack somtimes i cant move and when do my whole bodie freezes help

  24. Vinit Sharma

    Vinit SharmaPrije 11 dana

    So all these years Iv been closing my drawer wrong !

  25. Ioriyagami00

    Ioriyagami00Prije 11 dana

    RDL motion helped me when dealing with back pain. Just do it for everything e.g. spitting toothpaste out after brushing teeth

  26. john thor

    john thorPrije 11 dana

    Fixing your back pain is killing your gainz.

  27. Benny Late

    Benny LatePrije 12 dana

    I had no idea about any of this. It works so well.

  28. Troth Asaurs

    Troth AsaursPrije 12 dana

    What about hamstrings

  29. Sans Mal

    Sans MalPrije 12 dana

    Hi, I am following your courses and find every time I do inverted rows I get pain in my knees around the MCL area, this week it was so bad that I couldn't train. It's more painful when I am on my heels. Any advice or Ideas on how to prevent or correct this.

  30. shaggydoo25

    shaggydoo25Prije 12 dana

    Great stuff as always. Thanks Jeff!

  31. Eddie Inzauto

    Eddie InzautoPrije 13 dana

    Jeff! Speaking of remedial body work, how about a "stabilize/strengthen your previously inured shoulder and eliminate residual shoulder pain" workout?!

  32. Daniel Alcivar

    Daniel AlcivarPrije 13 dana

    Thanks Jeff

  33. C. Galindo

    C. GalindoPrije 13 dana

    Nice and easy explanation. Overloading the small muscles in your lower back is no joke and speaking from experience. It is a must to strengthen them and perform mobility exercises properly lest you suffer from severe damaging consequences. The muscle spasms from overloading my fatigued lower back was the worst pain I felt and really affects how you perform if you do not improve and recover what you lost. Such simple things do work wonders and keeping them in mind not only makes you smarter but more self aware of how to better function with your own body mechanics

  34. micheleqj

    micheleqjPrije 13 dana

    That simple analogy finally fixed my form on this exercise in a repeatable way.

  35. vburji82

    vburji82Prije 13 dana


  36. Jen Vander Laan

    Jen Vander LaanPrije 13 dana

    Who are the 164 douche bags that gave this a thumbs down

  37. Game Lifer

    Game LiferPrije 13 dana

    Every time I try this, my body loses its balance and leans backwards. I try to focus on the hips, but overall it feels unstable. My feet can't get a grip good enough not to fall backwards.

  38. Dude

    DudePrije 13 dana

    Not exactly what I expected from a video from Jeff about picking up

  39. JimmyBenn

    JimmyBennPrije 13 dana

    Shakira had this shizzle sussed years ago - Oh boy I can see your body moving!!

  40. Константин Каша

    Константин КашаPrije 13 dana

    Jeff, the Kuznetsov applicator solves many problems. It is enough to put an applicator on the trigger zone of the desired sharpness and lie on it for 15-20 minutes, and you are a person.

  41. Brendan Fitzpatrick

    Brendan FitzpatrickPrije 13 dana

    Hey Jeff, quick question about the single dumbell row. You talk a lot about straddling a bench, but I've always done it standing amd leaning again something. Which is better for you?

  42. Miss Amanda

    Miss AmandaPrije 14 dana

    So I’ve been picking things up incorrectly for 40 years and working out incorrectly for over 25. Perfect. No wonder my back always hurts.

  43. jmzsil

    jmzsilPrije 14 dana

    I have spinal stenosis with my new disc slightly moved from improper lifting. I’ve only gotten to :47 but I know I’ll learn something. If you’ve done a video on spinal stenosis I’ll be watching it. If not I hope you do.

  44. Syed Hassan

    Syed HassanPrije 14 dana

    Been fighting back pain for years now. This is based on experience and I trained myself the same way to bend with the chest out and hips back motion and it really helped back in the days when the pain was severe. Just confirming from experience that this here REALLY REALLY works and helps ease the pain and if you continue, this becomes a habit and you wont even notice 👍. Situps with same motion often helped get rid of back cramps too. Great video Jeff, this is definitely going to help a lot of people !!!

  45. Angel Castelan

    Angel CastelanPrije 14 dana

    How to basic would be proud

  46. Mustapha Hamoui

    Mustapha HamouiPrije 14 dana

    I do it the right way and I get pain in my hamstring. Gotta choose my pain I guess.

  47. Chris Martin

    Chris MartinPrije 14 dana

    If the bar stays in the same plane, would a smith machine be better for doing exercises like these?

  48. Andrew Fast

    Andrew FastPrije 14 dana

    thus confirms the 5 yr old YT comment "when Jeff drops a pencil, he picks it up with proper DL form". thank you AX for looking out for us, he's not he hero we deserve but always the one we need.

  49. Azathoth Hastur

    Azathoth HasturPrije 14 dana

    trajically italain face ugly on roids

  50. Christopher Bryant

    Christopher BryantPrije 14 dana

    i deadlifted for the first time in Feb. guess my form was bad. lower back is still a little tight today

  51. Tajuan Griffin

    Tajuan GriffinPrije 14 dana

    I watched your how to squat video and learned way more than anyone has ever taught in my 6 years of school football. It’s sad that so many people don’t know just the basics. I think an updated series on the basics would be helpful now that so many people are working out at home. How to squat, how to properly curl, etc. You put the science back in working out and I appreciate it!

  52. Fitness Pro

    Fitness ProPrije 14 dana

  53. Robert Brown

    Robert BrownPrije 14 dana

    If i ever serve some time in jail i will look back to this video to properly pick up the soap

  54. Shazi Khan

    Shazi KhanPrije 14 dana

    Doctor to a pregnant female: push push!! Jeff:WRONG !!!😂😂😂😂

  55. Chistopher Tan

    Chistopher TanPrije 14 dana

    Great video. Please cover shoulder pain when doing pull ups/pull downs. Usually occurs at the top

  56. Simon Stevens

    Simon StevensPrije 14 dana

    I'm the microwave on the floor

  57. Máté Erdei

    Máté ErdeiPrije 14 dana

    Kind of off the subject but is volume interchangable with intensity?

  58. Centro Especializado en Niños y Adolescentes

    Centro Especializado en Niños y AdolescentesPrije 14 dana

    Hello. good day. I am interested in purchasing the AX 1 program. But I have a question. I had a herniated disc 4 years ago and I improved without surgical treatment, although I sometimes suffer from lumbar discomfort. I would like to know if Jeff has any kind of training for these ailments or if he could buy the AX 1 training plan and make some adjustments to avoid low back pain ??? a greeting

  59. Ajaybhai Shah

    Ajaybhai ShahPrije 14 dana

    Yanking down in the kinetic chain of Good Mornings (barbell) might help.

  60. Daniel MacYeal

    Daniel MacYealPrije 14 dana

    I've been suffered from slipped disc for a long time.After study with jeff,my back feels better,big thank to u!! But I want to ask jeff how to train my lower abs without hurting my back,it really bothers me. Can u help me out?thank u!!

  61. Юрий

    ЮрийPrije 14 dana

    By the way. STOP DOING ANY SHIT WHEN YOU FEEL BACK PAIN. Go to doctor. Make MRI

  62. Ironman Nova18

    Ironman Nova18Prije 14 dana

    Jeff I'm a 23 year old suffering from Rectal prolapse for the past 9-10 years ... I've had a colonoscopy test when I was 15 and the doctor said that there wasn't any big issue ... But now over time I think think that the prolapse has gotten a little more longer and also I've developed hemorrhoids ... What should I do now ? Will it get better as days go by or should I get surgery ? Please help me !

  63. Edilebert R

    Edilebert RPrije 14 dana

    Years ago, Jeff taught the hip-hinge in a video and it's been very applicable to me on a lot of occasions

  64. Edilebert R

    Edilebert RPrije 14 dana

    The most anticipated sequel of "don't drop the soap": "don't drop the marker"

  65. Starmage Seer

    Starmage SeerPrije 14 dana

    So simple so good :)>

  66. Marcial Rodriguez

    Marcial RodriguezPrije 14 dana

    taking objects wrong from the floor is killing your gains!

  67. Danny Gibson

    Danny GibsonPrije 14 dana

    The amount of people of seen to try fix my lower back issues and no one has been able to help. It's at the point now that I'm giving up on trying to get it right and try play sport before I'm to old.

  68. just because

    just becausePrije 14 dana

    Bro dropping a pen and notepad could be killing your gains😨

  69. Shawn King

    Shawn KingPrije 14 dana

    Is that a microwave on the floor?

  70. Chris

    ChrisPrije 14 dana

    What about if you're dealing with a previous injury and ended up herniating a disc such as l5/s1? I originally hurt my back squatting 15years ago and herniated in 5 years ago. Seems like I'm my hips come out of alignment which causes some inflammation and pain to the point where I become immobile. I'm an advit gym guy who is relatively great shape aside from this back that prevents me from being more active. Sadly I stopped deadlifts and squats after the herniation

  71. Muhammad Hammad Ashraf

    Muhammad Hammad AshrafPrije 15 dana

    Can you please do a video on fixing Shin splints. I used to sprint and brisk-walk during my workouts but now my shins hurt so much that I've resorted to walking slowly and can't jog or sprint without my shins killing me. Thanks!

  72. y33tboy

    y33tboyPrije 15 dana

    When I lift my right knee using my hip flexors, my lower back kills me.

  73. Clark Kent

    Clark KentPrije 15 dana

    Great video. I love the bio mechanic videos. They have helped me so much. Thank you.

  74. John Smith

    John SmithPrije 15 dana

    How do you fix a sciatica nerve lower back problem that causes hip issues as well?

  75. Ricardo Andrade

    Ricardo AndradePrije 15 dana

    Good GAme!

  76. isaacsykes3

    isaacsykes3Prije 15 dana

    Bro you are awesome, thanks for this information!

  77. MotoDok

    MotoDokPrije 15 dana

    I like the new format.

  78. Pfiff Leo79

    Pfiff Leo79Prije 15 dana

    litterally just got lower back pain yesterday and jeff already clutching up

  79. ADM

    ADMPrije 15 dana

    That bending down and shrug afterwards is hilarious.

  80. J Tee

    J TeePrije 15 dana

    Question for you.. i used to lift weights heavy when i was in my 20’s ( late 40’s now ), i have not lifted weights for many yrs, question is, is it possible in my mid or late 40’s to start lifting weights and trying to get big arms again at my age like in the old days? Is it a thing where its never too late to lift weights and build muscle?

  81. Jay Jay

    Jay JayPrije 15 dana

    Doing it this way actually makes touching your toes way easier. !

  82. BlkJokerz

    BlkJokerzPrije 15 dana

    This was so so so well timed

  83. John Weak

    John WeakPrije 15 dana

    jaff takes vaccine on both hands bcz he dosnt want any imbalances


    KING OF THE JUNGLEPrije 15 dana

    This generation is fucked up im 23 my father is 73 he’s doing great 😐

  85. Wired

    WiredPrije 15 dana

    I watch this video every time I strain my back because I know better

  86. E Mounstron

    E MounstronPrije 15 dana

    How could you fix trendelenburg walk? It causes a LOT of pain on the low back, bloody hell..

  87. motmaverick

    motmaverickPrije 15 dana

    What's the microwave on the floor for?

  88. Joe O'Connell

    Joe O'ConnellPrije 15 dana

    What exercises would you suggest to build upper and inner chest for someone with pectus excavatum?

  89. Jeremy Homer

    Jeremy HomerPrije 15 dana

    I find your videos very informative and have taken that information and utilized it in making adjustments and improvements with my workouts. They have been beneficial. I do have something that I am curious about and that is with The trap bar vs. barbell deadlift. Which is better? What are the advantages of one over the other?


    BARBARA KEEGANPrije 15 dana

    Your vides are very helpful. Thanks

  91. JBEAN

    JBEANPrije 15 dana

    How'd that drawer handle feel Jeff?

  92. formtuna1720

    formtuna1720Prije 15 dana

    Always on point

  93. EVOLV

    EVOLVPrije 15 dana


  94. The Atharva Gai

    The Atharva GaiPrije 15 dana

    Remember Surya namaskar daily and forget backpain forever ♾️

  95. M M

    M MPrije 15 dana

    Everytime Jeff says "I'm gonna take care of you", the angel choirs sings, flowers bloom, a cancer is cured and the world is a little bit better place to live.

  96. Al Criscuolo

    Al CriscuoloPrije 15 dana

    Perfect timing! I needed this today.

  97. Randolph Pinkle

    Randolph PinklePrije 15 dana

    This is why the kettlebell swing is one of the best. It trains you for the hip hinge...for life.

  98. BeigeFunk

    BeigeFunkPrije 15 dana

    I think weak abs are the main reason for lower back pain for a majority of people.

  99. fort Nex

    fort NexPrije 15 dana

    Mmmhhh. Its ok to prevent pain. But my back allready hurts. Its not going to fix the pain. Not make it worst at most

  100. Emilio y Machus

    Emilio y MachusPrije 15 dana

    Thank you.

  101. Michael H

    Michael HPrije 15 dana

    Love this channel, thanks for the clear instructions.

  102. gigi tvaradze

    gigi tvaradzePrije 15 dana

    hello Jeff, Please answer, When to do abb workout to be more productive? A) workout > cardio > abb B) abb > workout > cardio C) workout > abb > cardio

  103. Isa Ansari

    Isa AnsariPrije 15 dana

    How much time it takes to fix bloated abs ?

  104. Alonso Vasquez

    Alonso VasquezPrije 15 dana

    Is this killing my Gains 🤔

  105. Ricardo Andres Rojas Chaparro

    Ricardo Andres Rojas ChaparroPrije 15 dana

    Thank you