Why it doesn’t work for some people and what to do instead

In my work with individuals suffering from back pain, I have observed that the reverse hyper does not work for everyone. This exercise’s flexion, compression, and extension can exacerbate problems associated with disc bulges and other damaged back tissues. Many of my clients have experienced relief from back pain when they ceased using the reverse hyper.

While some individuals report improved back pain after using the reverse hyper, it is not a one-size-fits-all solution. The movement may benefit those with a compressed spine or those who require traction, but it is not a universal remedy for back pain. It is crucial to tailor the approach to the individual’s unique goals and needs.

Keep in mind that while this movement or similar movements may feel good at the time, this is typically due to the stretch receptors. When you do this exercise, it stretches the spine muscles, creating a sensation of relaxation. However, this stretching quickly leads to instability. Although it may feel good initially, the relief lasts only 10-20 minutes before the instability causes a reflex that locks the muscles to stabilize the spine, worsening back pain overall. True back pain relief methods should last hours, not minutes.

Instead of relying solely on the reverse hyper, individuals seeking to strengthen their posterior chain can consider alternative exercises such as planks and carries. For those requiring core training for heavy load compression, back extension holds can be an effective option for building spinal extensor strength endurance.

My Background on this Topic

As a McGill Method Certified Practitioner, I emphasize evaluating each individual’s specific pain generators, MRI findings, and goals before prescribing any exercise. This thorough approach ensures that every exercise is carefully chosen based on its potential benefits and drawbacks, always keeping the individual’s goals in mind. Whether the individual is a Green Beret, a golfer, a powerlifter, or simply someone looking to improve their daily functioning, exercise selection should be approached thoughtfully and tailored to the individual’s needs.

BRIAN DOES IN-PERSON AND ONLINE COACHING!

Back Injured Average Mary or Joe who wants their life back

Back Injured Athlete Wanting to Return to Sport

Lift and exercise coaching & cueing to troubleshoot form

Program adherence & accountability coaching