@movementgems: These are the 8 strength movements that made the biggest difference in my back pain journey. They gave me my life back. Now they’re the ones I build clients’ programs around. These are only strength standards. Mobility standards is a standalone video for tomorrow. Best practices: 1. 3 sets of 12, once a week for standards #1-5. For standards #6-8, 3 sets to failure works fine. 2. If you’re programming these on your own, spread throughout the week - not all on one day. If you need help with programming, I have a variety of programs in my bio. 3. Never work through pain. There is always a pain-free entry point available. If the beginner level shown causes pain, you may need to work with an isometric position targeting the same muscles, or use higher reps/durations. 4. Follow @movementgems for more pain-free training guidance.

Andrew Elkhouly

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Thursday 20 August 2026 18:19:17 GMT

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Comments

MusicStokvel :

that's how I got hurt 🤕 lower back 😭 disc

2026-09-25 08:28:14

no_heroes_just_truth :

One good morning pits me out for 3 days. Trying work arounds

2026-08-20 23:16:37

Nk7aa :

Same as you sir i have an L4-L5 and sciatica and scoliosis

2026-08-21 22:27:11

Dhiren :

what worked for me was neuroplastic pain reprocessing

2026-08-23 11:23:06

ephrembaye1 :

Can I do these exercises for l4 l5 s1 foraminal steosis?

2026-09-11 17:23:34

togstspfdbb :

Thanks for sharing this man 🔥 very appreciated.

2026-08-24 08:31:14

Sam Lamont :

🙏

2026-08-20 18:39:31

CH Tahir khan 💕 :

[Like][Like][Like]

2026-09-22 02:58:25

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