Is your back bothering you? If yes, then we got a good medicine. But first of all, we should take a look on how lower back pain is caused. Besides a herniated disc which is another topic, a lot of problems occur with three issues. 1) Shortened and 2) weak muscles around the hip area, and 3) a wrong coordination and control of these muscles to put the body parts in the right alignment. The muscles that tend to weakness are the Abs, the Hamstrings and the Glutes. And on the other side the Erector Spinae and the Hip Flexors tend to a shortening. These conditions leads to an anterior pelvic tilt which causes a lumbar lordosis and an uneven load of the inter-vertebral discs. Either this causes the pain itself or the body contracts all the muscles around that area to prevent it from damage which causes muscle tenseness and pain. To help you with these problems we got three tips that you can follow easily. 1) Coordination
The first tip is really simple. Just do the opposite of the movement which causes your lower back pain. Instead of an anterior pelvic tilt, go for a posterior pelvic tilt. Try to align your spine in a neutral position to get the right feeling for that movement. Imagine your pelvis is a bucket and move it to pour the water out of your back. You can do this in different positions. In some positions, it’s harder to adjust your posture. And some it’s easier. But all positions will help you to get the right coordination for that movement. 2) Stretching
The second tip is to stretch the shortened muscles which are responsible for the excessive anterior pelvic tilt. We can do this with the knee to chest stretch in different positions. As you can see, the tucked position will eliminate the arch in the lower back and will stretch your erector Spinae. Another good exercise is the lunge stretch. With that you try to eliminate the arch in your lower back and aim for a neutral spine. With this movement you will stretch your hip flexors. Of course you have to stretch both sides equally to avoid imbalances. To release the tension of these muscles you can also use a Blackroll or massage balls. The concept behind that method is simple. Add pressure to these muscles and with that you can release the tension. The pressure will also increase the blood flow in that area, and metabolic waste products can be evacuated better 3) Strengthening
The last tip is about the strengthening of the weak muscles. A good exercise to strengthening the hamstrings and the glutes is the Glute Bridge. You can do different progressions of this exercise. But always keep in mind to not arch your back, and keep your pelvis posterior tilted. One of the best overall exercises for strengthening all those muscles is the Plank. When it’s done correctly! You can also do different variations if you’re strong enough to hold the posterior pelvic tilt. The last exercise is to step up. Alternate both sides and aim for a clean and smooth movement without forgetting to tilt your pelvis backwards when coming up. Most of the time lower back pain can be reduced by simply doing the right exercises with the right execution. The exercises from this video are some of the most effective for that. But if you do a comprehensive full body workout you can strengthen your whole body and prevent injuries like that. If you want to know how to train your whole body like that, check out our website and try our workout programs, which are available for different levels. If you have further questions on this or other topics just leave a comment. Thanks! Alex!

Fix Lower Back Pain | 3 Easy Tips
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100 thoughts on “Fix Lower Back Pain | 3 Easy Tips

  • May 5, 2019 at 11:52 am
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    I think that’s cus we don’t do back extra size first before anything legs n back focus on the shit then the rest off ur body

    Reply
  • May 5, 2019 at 11:53 am
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    Black people have different back the cool lol

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  • May 5, 2019 at 9:49 pm
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    instructions unclear… i turned into a potato

    Reply
  • May 7, 2019 at 10:13 am
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    https://www.youtube.com/watch?v=qAubcPOQw3s&lc=Ugx5RGVNnOMdoqrYqYZ4AaABAg&elc=1

    Reply
  • May 11, 2019 at 12:27 pm
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    Will this help with my lower back pain, cause I think I might try it.

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  • May 14, 2019 at 6:15 pm
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    Excellent!!! Thank you.

    Reply
  • May 16, 2019 at 12:49 am
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    My partner is suffering from neck and back agony and is having concern supporting his legs, but when I found this particular lower back pain guide book, "Kemzαnο Loni" (Google it), all of the stated issues are solved accordingly. He stated it gives the comfort he desires whilst sleeping, specifically in keeping away from back ache.. .

    Reply
  • May 17, 2019 at 8:14 am
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    I'm getting that 99% of men don't look like this guy?

    Reply
  • May 17, 2019 at 9:05 pm
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    Right after utilizing this plan, my sciatica pain has been remedied. Find out more about this particular back pain guide simply by search for “Kemzαnο Loni” on Google. This has helped me personally to sleep conveniently in various positions. I now feel safe with my hip pain already gone. .

    Reply
  • May 17, 2019 at 10:59 pm
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    My aunt has been struggling with lower back pain when she will get up in the morning. I sent this lower back pain guide, "Kemzαnο Loni" (Google it) to her and she felt the primary difference the next morning. She`s quite grateful that she has received the guide..
    .

    Reply
  • May 18, 2019 at 3:54 am
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    Hi. Love your videos! Quick question: Do we really need 4 stretch excercises for the lower back/Erector Spinae? Do they cover different parts of the muscle group?
    I have many stretch and strenghten excercises I try to squeeze into my morning routine, to fix anterior tilt as well as my upper back posture

    Reply
  • May 29, 2019 at 8:04 am
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    Lol that is the most epic thumbnail I've seen haha

    Reply
  • May 29, 2019 at 8:07 am
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    Fyi this will sound crazy but sleeping on the ground, not a bed will do wonders for your back. Your back will ache at night on the ground but the next day you won't even realize you have a lower back anymore. Just wont feel anything. For me it feels great. Depends how bad you want back relief. Must sleep on back on the ground.

    Reply
  • May 29, 2019 at 8:47 am
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    Erector speeneeey…..

    Reply
  • May 31, 2019 at 12:26 am
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    Yeet

    Reply
  • June 1, 2019 at 3:43 am
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    I was encountering lower back pain whilst trying to rest during the night. I feel that my hips will go out of placement when I rest on my side. I never experienced this kind of situation once again after I learned about this back problems guide named “Kemzαnο Loni” (Google it). Will not waking up several times at nighttime with back problems.. .

    Reply
  • June 1, 2019 at 2:15 pm
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    What of my back hurt so much I can't move

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  • June 1, 2019 at 5:53 pm
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    I believe he spends more time making videos than working out

    Reply
  • June 5, 2019 at 6:12 am
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    I definitively love this back pain guideline, do a google search "Kemzαnο Loni". Overall, I only say this helps keep my knees, hips and back all aligned properly. As I get up in the morning, I do not feel pain anymore. I`ve actually had excellent advancements with my knees since using this..
    .

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  • June 5, 2019 at 6:50 am
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    This back pain guide, "Kemzαnο Loni" (Google it) is wonderful! I find it too good to be true at the beginning however when I applied it last night, I find myself with a treated back next thing early in the day. Forwarded this to my mom and dad. They said they cannot imagine how great was it. Perfect for back pain..
    .

    Reply
  • June 6, 2019 at 7:01 pm
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    The thumbnail is BEGGING to be photoshopped…

    Reply
  • June 6, 2019 at 9:44 pm
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    I crashed into a tree with a round saucer sled backwards and destroyed L4/L5…my pediatrician misdiagnosed it as pulled muscles…( i was 10) i went my whole life in agony being called fat and lazy…finally my boss was going to fire me because i couldnt bend anymore at work and the company doctors as well as my own never sent me for x rays. On the last appointment, my doctor was out and i had a west indian lady for a nurse practitioner who realized id never had an x ray or mri…..when the results were revealed, my boss fell all over himself apologizing because their company doctor had basically told me the pain was in my head…..today the battle continues as its getting arthritic with age and its the same struggle…no help, denial how bad it is….etc…

    Reply
  • June 7, 2019 at 5:47 am
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    What kind of shoes are those?

    Reply
  • June 7, 2019 at 4:25 pm
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    Good stretches but I clicked on the site for the stretches not for the music so if you could tone it down a little that would be appreciated

    Reply
  • June 8, 2019 at 8:41 pm
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    I'm really enjoying your excellent videos! You look fantastic!

    Reply
  • June 8, 2019 at 10:45 pm
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    I saw 300 tips not 3 😄

    Reply
  • June 9, 2019 at 3:54 am
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    My back hurts when I run for a bit and when I stay still and turn my body side to side my sides start to hurt. When I sit down for a long time and I stand up my back hurts. Will this video help me?

    Reply
  • June 9, 2019 at 1:31 pm
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    Gonna share something with you guys who are really into lower back relief through stretching. Heres a huge tip that will save you a lot of time and speed up healing and adjusting. You can do these all day but if your hips are tight and compressed nothing will help you. If you want to heal yourself and dramatically improve your back issues then you will need to open and unlock your hips. I did back exercises for 3 months and noticed some improvement but then found a sports doctor on YouTube mention the spine acts like a spring and when your hips are tight the spring becomes compromised and tight. Do yourselves a huge favor and put more emphasis on your hip stretching. You will notice a dramatic difference almost overnight.

    Reply
  • June 9, 2019 at 1:38 pm
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    Love this channel!!!

    Reply
  • June 10, 2019 at 7:47 am
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    Can I have one of those kettlebells….Please!

    Reply
  • June 10, 2019 at 10:21 am
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    thanks….construction workers need this

    Reply
  • June 11, 2019 at 6:56 pm
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    This was great. The pelvic tilt alone helped a lot.

    Reply
  • June 14, 2019 at 8:38 am
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    this is the best ever video that YT has suggested me.
    I am having back pain problem from 1 month when i started gymming and anterior pelvic twist since a long time. Now I know how to fix anterior pelvic twist and get rid of back pain at same time.

    TYSM GUYS U R DOING A GREAT JOB AND MY WISHES ARE ALWAYS WITH U.

    Reply
  • June 15, 2019 at 3:36 am
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    The legendary blue shorts.

    Reply
  • June 17, 2019 at 12:52 pm
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    I have a pelvic tilt in my back.i started doing stepper 4 days back.happy to see this video promotes stepper exercise. Thank u

    Reply
  • June 17, 2019 at 6:14 pm
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    I can’t do most of this because I’m bo-legged.
    But my lower back gets stuff and i start to walk like Frankenstein. And my hamstrings get pulled easy.

    Reply
  • June 18, 2019 at 1:41 pm
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    TY sooo much!!!!!!

    Reply
  • June 19, 2019 at 4:03 pm
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    Thank u it was fast

    Reply
  • June 21, 2019 at 5:52 pm
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    Perfect Video, however I am showing how you can get rid over any back or knee pain in just 7 days at home easily in my channel. You can see the video on my channel where you will find some value on my video and get inspired to start your journey for 7 days. Thank you :)Peace

    Reply
  • June 23, 2019 at 4:59 am
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    Thanks for sharing. Best wishes!

    Reply
  • June 24, 2019 at 4:07 am
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    Where are you? I need some body like you, check when I'm doing it, to see if I do correctly, you are the best doing everything, believe me, thanks

    Reply
  • June 25, 2019 at 10:08 am
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    best video ever for antepelvic correction ! thanks so much for the good explain of position and correct movement vs bad position

    Reply
  • June 25, 2019 at 12:52 pm
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    You cant get a better explanation this is perfect. Thanks guys 👍🏻

    Reply
  • June 25, 2019 at 4:26 pm
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    Thanks

    Reply
  • June 26, 2019 at 7:35 am
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    Very nice

    Reply
  • June 30, 2019 at 10:55 am
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    Clear and concise. Thank you so much

    Reply
  • July 1, 2019 at 3:27 am
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    등에 태권도 글자 뭐야 ㅋㅋㅋㅋ

    Reply
  • July 2, 2019 at 5:18 am
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    This back pain guide known as “Kemzαnο Loni” (Google it) has healed by back pain. This has been the only guide which proved helpful of all of the some other guides I`ve used. I was impressed my back was better. This may be only the ultimate solution to my trouble! .

    Reply
  • July 3, 2019 at 2:54 pm
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    👍👍👍

    Reply
  • July 6, 2019 at 12:52 am
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    I lose some sleep due to my low back pain. I feel that my hips will go out of placement when I sleep on my side. Using this particular back discomfort guidebook, "Kemzαnο Loni" (Google it) it`s executed the trick. I could now get enough rest once again given that my back ache is gone. .

    Reply
  • July 6, 2019 at 7:00 pm
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    In french please

    Reply
  • July 8, 2019 at 1:25 am
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    Perfect! Exactly what im needing, my low back is killing me.. Thank you!

    Reply
  • July 12, 2019 at 4:09 pm
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    I fixed my chronic lower back pain recently. Its been killing me for like 5 years. I bought a dirtbike and started riding daily and now im as good as new.

    Reply
  • July 12, 2019 at 6:20 pm
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    the knee to chest stretches have given me instant results. way less pain. but need to do these everyday for some time to normally fix

    Reply
  • July 12, 2019 at 8:33 pm
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    The thumbnail thou… whats going on there?

    Reply
  • July 14, 2019 at 2:55 pm
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    all . that. meat. im getting a hamburger now.

    Reply
  • July 14, 2019 at 4:47 pm
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    Абожаю смотреть видео с названием на русском, но с озвучкой на английском.

    Reply
  • July 14, 2019 at 7:36 pm
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    worst robbish I ever seen

    Reply
  • July 14, 2019 at 8:40 pm
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    That guy is just a bag of jelly muscles.

    Reply
  • July 15, 2019 at 2:09 am
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    Any tip about scoliosis in lumbar spine

    Reply
  • July 15, 2019 at 6:15 am
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    Champion! Thank you, sir!

    Reply
  • July 15, 2019 at 7:59 pm
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    https://www.youtube.com/watch?v=KbHdpujtz_U Please take a look at this lecture on lower back pain. The pain originates from your spine and not your muscles even if your nerves tell you otherwise.

    Reply
  • July 16, 2019 at 4:00 am
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    Do you have any exercises that transvestites can do?

    Reply
  • July 17, 2019 at 12:58 pm
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    Thumbnail guy , great actor.

    Reply
  • July 17, 2019 at 1:56 pm
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    Ha ha. Always find the opposite of what I need. I have too much posterior tilt.

    Reply
  • July 17, 2019 at 3:49 pm
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    Are u gay

    Reply
  • July 18, 2019 at 9:05 am
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    Hi, I ham suffering with lower back pain, as diconosage dick compression between L5 n S1, please suggest how I can do work out know

    Reply
  • July 18, 2019 at 11:38 am
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    это Серж Горелый 😀

    Reply
  • July 19, 2019 at 8:14 am
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    If you Problem Lower Back Pain . Its Solusion for you " https://youtu.be/IEUSRhxYXFA
    Its Batter for you Problem .

    Reply
  • July 20, 2019 at 11:16 pm
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    To the core!

    Reply
  • July 21, 2019 at 1:33 pm
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    How can anyone do this at 2:04, I mean keeping your heels down on the floor?

    Reply
  • July 21, 2019 at 8:23 pm
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    Smoothnes of moveing👍

    Reply
  • July 21, 2019 at 11:34 pm
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    Xclnt variations and recommendations. Clear and simple. Thnx a lot. Greetings from Colombia

    Reply
  • July 22, 2019 at 10:52 am
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    태권도 머냐!

    Reply
  • July 22, 2019 at 4:09 pm
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    What muscles would the step up exercise work?

    Reply
  • July 24, 2019 at 7:22 pm
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    Superhuman

    Reply
  • July 25, 2019 at 3:48 pm
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    멀쩡한 사람은 몰라도 통증 환자들은 따라하다가 골로 갑니다..

    Reply
  • July 25, 2019 at 11:50 pm
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    Perks of bodyweight training.
    Back pain does not happen.

    Reply
  • July 26, 2019 at 2:10 pm
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    The problem is that i dont have a mirror in my room to see if u do it right or not 😥🤔

    Reply
  • July 26, 2019 at 2:14 pm
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    Danke! Auf mich treffen glech alle 3 Punkte zu, dazu habe ich regelmäßog schmerzen im unterem Rücken. Sitze fast den ganzen Tag am Rechner. Habe mir jetzt, weil das Video mich perfekt anspricht, eine "daily notification" für 16Uhr eingerichtet, damit ich mich jeden Tag 15-20 Minuten Stretche. Danke!

    Reply
  • July 27, 2019 at 10:53 am
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    My auntie is suffering alow back pain, usually early in the morning. I delivered this low back pain guide, "Kemzαnο Loni" (Google it) to her and she discovered the main distinction the next morning. She is really happy with the particular guideline.. .

    Reply
  • July 27, 2019 at 1:08 pm
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    No sciatica pain since I have beginning using really takes pressure off the back. Look for Google "Kemzαnο Loni" to find out more about this back pain guideline. This works good for side or back sleeping, for between or below the knees. The hip pain is also already gone and now I feel comfortable..
    .

    Reply
  • July 27, 2019 at 8:08 pm
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    This guy is pure animation :X

    Reply
  • July 27, 2019 at 11:28 pm
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    Best thing about it is none of these exercises require no weights.

    Reply
  • July 29, 2019 at 9:50 pm
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    Your picture wasn't a clickbait, but it was hilarious so I clicked

    Reply
  • July 30, 2019 at 5:56 am
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    Love this back ache guide, "Kemzαnο Loni" (Google it)! Out from curiosity, I attempted this particular plan and discovered that it worked on curing my back problems. I actually encouraged this informative guide to my mothers and fathers because of the positive results I discovered. They really like the plan too. The most beneficial answer for back ache.. .

    Reply
  • July 30, 2019 at 6:34 am
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    I`ve got continuous low back pain and tightness. In my attempt to get a remedy in my problem, Personally I have tried several recommendations however to no avail, nobody have been qualified to help. Nevertheless, employing this particular back discomfort guide book, "Kemzαnο Loni" (Google it), was able to deal with my back tightness significantly. It is quite comfy. You should try this particular guide book too! .

    Reply
  • July 30, 2019 at 8:18 am
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    مفيد جدا

    Reply
  • July 30, 2019 at 9:27 am
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    My back has been better because I used this back pain guidebook, "Kemzαnο Loni" (Google it). That`s very crucial to me, because it is the only one which gave me the alleviation I was hunting for. I can`t believe I have acquired the best solution for my back trouble I really hope this would by ultimate relief!.
    .

    Reply
  • July 30, 2019 at 10:06 am
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    My aunt commonly wake up in the morning with a low back pain. I sent this back pain guide, "Kemzαnο Loni" (Google it) to her and she felt the difference the next morning. She`s really pleased with the guidebook..
    .

    Reply
  • July 31, 2019 at 11:02 am
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    This is great tutorial. I would also try golden milk for relief https://myhealthmonster.com/heal-back-pain-with-natural-ingredient-golden-milk/

    Reply
  • August 3, 2019 at 3:59 am
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    Great video

    Reply
  • August 6, 2019 at 12:41 pm
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    Молодец👍👍👍

    Reply
  • August 7, 2019 at 8:52 am
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    I'm amazed these high-quality videos are available for free. You guys are great!

    Reply
  • August 10, 2019 at 12:48 pm
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    1:49 . When your fart smells too good.

    Reply
  • August 10, 2019 at 10:22 pm
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    Can we do it while we're having the pain??

    Reply
  • August 17, 2019 at 1:43 am
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    Your team is best…

    Reply
  • August 17, 2019 at 7:25 pm
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    Stupendo !! Grazie Coach !!

    Reply
  • August 17, 2019 at 9:52 pm
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    From the pic of the vid i really tough this was Jonny Sins

    Reply

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