How to Fix “Low Back” Pain (INSTANTLY!)

JEFF: If you have

back

pain

that you can literally feel with your thumbs, today I'm going to show you how to get rid of it and, more importantly, give you a strategy to make sure it never comes

back

. again. What's up, guys? Jeff Cavaliere, ATHLEANX.com. Here with Jessie and Raymond. If you're looking for a way to get rid of that back

pain

, and I'm talking about the kind where you can literally put your finger, where you can feel it, and sometimes even putting your finger there, it shoots the pain down towards your butt . There is something you could do about it.

It is necessary, first of all, to start by correctly identifying what it is, because it really is not low back pain. We're not talking about the muscles here in your lower back, although you might feel some of that pain up there. Really, what we're talking about is a medial gluteus. This is a rampant problem, caused by too much sitting and many things we may even be doing wrong in the weight room. First of all we want to make sure that we are all talking about the same thing. Right here, if you look at Raymond, the gluteus medius is this muscle that runs right underneath here.

It's actually underneath the gluteus maximus and inserts just inside this bony area we'll call PSIS. Now, why does that matter? Because the large, bony areas make it very easy to feel, discover and make sure that you are in the same place. So if you look at Jessie, if you lean forward, you can rub your hands on the small of her back and you should be able to

instantly

feel two spots where the bones are sticking out. That's exactly the same thing I just showed you in the skeleton. If you run your fingers right out, where you get all the increased pain and tension, then we're talking about the same thing, and this is what we can deal with right now.

So what is muscle supposed to do for you? Two things. The first is: you should be able to use it to abduct your hip. That is, raise your hips up and to the side. The other thing that's even more important is that with every step you take, your job is to make sure your pelvis stays level. We know that when we lift one leg the body wants to fall in that direction. That is, the hip on this side wants to fall this way. So instead, if your muscles are working properly, you want to keep your pelvis level so you don't do this.

There's something called the Trendelenburg gait where, when your hips can't do this, you start to look like... show 'em, Jessie. Yes something like that. He starts to fall with every step. You don't want that to happen. But here's what's even bigger. If you lift weights and squat, the problem is that I can almost guarantee that when you start to feel this pain, at some point, it's because you don't have equal weight distribution on both legs. We can prove that very, very easily. You will probably be very surprised by what you see. Simply stand with your feet shoulder-width apart.

As here. Now when you go, all you'll want to do is lift one leg off the ground. If I lift my left leg I can do that. It is not a problem. If I have to lift my right leg, I have to shift my weight too much. Much more significantly than what I did on the other side. If you have to shift your weight, or if you see that your shoulders move too much to one side to be able to take the weight off that foot; then you don't have an equal distribution. What is going to happen there is that it is going to cause imbalances that will begin to manifest in the form of more frequent back pain, and we can eliminate that.

When you squat you want to have an equal distribution. So now the most important thing is to fix that damn thing, right? So if you fall to the ground, I'll show you exactly how we can do this and get rid of it right now. More importantly, some exercises you can do to strengthen it so it doesn't come back. So the solution for this is quite easy to do and most importantly quick. If you find this and do it right, you will feel relief immediately. Then you take your finger and your thumb and place it right there.

JESSIE: Are you going to draw me like one of your French girls, Jeff? JEFF: I can't draw, man. Come on. Then you put your – what an idiot. You put your thumb right there. From here, now all you are going to do is use the pressure of your hand and then move your leg in a certain direction. What you don't want to do is not start reaching for a lacrosse ball and putting it under you because when you feel pain, you're already inflamed, you're putting too much pressure on it. area that is probably resisting what you are trying to do and not helping to solve it.

In this case, you want to use top-down pressure that you can control. So once your finger is in that spot, you're going to bring your leg in the same direction here. You are going to go down until your knee touches the ground. Once it hits the ground, it will move back behind you until it spreads out. It is key that you pass the midline of your body here and then when you do, you will rise. Your toes should point slightly toward the ground when you do this. So when we make sure we're getting a lot of hip abduction here.

Then the thumb pushes in and holds it. Now I don't have to do any of this. You and Jessie will do all this. You're pushing as hard as you can to that spot, he goes up, lifts, lowers, lands nice and slow, comes back to extension, lifts, toes pointing down, and each time you feel that. Right, Jessie? You can feel the floss running through it. You do this about 10 times. Once you're done with them, rest for about 10 seconds. Now we want to try to fatigue this muscle spasm here; this trigger point. Try to see if you can burn it.

You hold that place once more and return to this position. Then the leg is extended again, with the toes pointing down, abduct it, hold it and squeeze as hard as you can. In other words, pick it up and squeeze it as hard as you can. Now, one of the interesting things – he's moaning over here – one of the interesting things you're going to notice is that, when you have problems here, and you have this frequent lower back pain, this muscle is probably very, very cursed. weak. This alone feels like agony. Although you can't even hold it. I know people who can squat hundreds and hundreds of pounds who really can't do this exercise very well.

That shows how much pain and weakness there is, right? So once we've done that, when you get up you should notice immediate relief. Go ahead and get up, Jessie. You should notice immediate relief in the amount of discomfort you feel in that spot. In fact, we have gotten rid of that pain in the short term. More importantly, how do we keep it away? That's what I want to show you next. Well, here's what you'll want to do to get rid of this pain once and for all. An exercise here is that you will only use one wall.

You raise one arm, just like that, it's not to push against the wall. It is only intended to provide support and balance. You take the leg that is on the inside and lift it. Now, what they did was let this hip fall to the side casually, like this. But remember that the gluteus medius wants to make sure you don't fall over. Then you will push it in until that leg touches the wall. Then you drop it again and then go up and across. So we're actually working this outside hip, the one with the leg on the ground, and you want to do this for about 10, 12, 15 reps.

But the most important thing is to make sure you get really good, solid contractions here to teach you how to get stronger. How often? You want to do this at least 3, 4, 5 times a week. Maybe even just once a day if you have back pain right now. You want to get into a routine of doing more of this, especially if you spend a lot of time sitting. We have another exercise here that you can do and it's a little strange, but I promise it will work. Okay, this one is a bit elaborate and yes, it's definitely strange.

In fact, we call it what it sounds like. He's a real swinger. You'll see it in a second. Basically, you take a dog leash and a kettlebell, any kind of weight here. Of course, this could also be a dip belt. but if you don't have an immersion belt, you put it here and then what you're going to do is intervene. So Jessie will get into it and then hook it around her waist. Just from there. Now, she is suspended between him. Now you know the name and why she got that name. Now she will turn around and all she will do is start walking and try to keep a nice, slow, normal pace.

And you can see that every time he lifts a foot now it's a challenge. Not only to try to support the weight of that leg that is in the air, but now you also have to control the weight that is hanging below your legs. This is a more advanced version of what we just showed you, but it will really start to free up those hips, teach those muscles to be a lot stronger than they are, and most importantly, do this a little bit more. of a warm-up and you can feel that, and your lower back pain should start to show: it's already burning.

Just from one, a short round trip walk. Just do it. Again, do you want to do it in the privacy of your own home? That's okay, but I can promise you that this lower back pain will be a thing of the past. Finally, the other exercise is the treatment. Do you remember when we laid you on the ground and you put your finger there? Well, just the movement itself (bringing your leg behind your body, lifting it, lowering your toe, moving forward, touching the floor, coming back and doing those leg lifts) you do as many as you can until you build up your tolerance and your endurance there. , and you make sure to do it on both sides.

That exercise, from a treatment standpoint, becomes something you really want to do to make sure you stay away long term. Guys, lower back pain is one of the most common things we all deal with and it can undermine any of your workouts. As anyone who knows, when your lower back vibrates it's really difficult to even go to the gym, let alone lift anything of importance. We want to make sure we have it resolved. Guys, if you're looking for a program that goes back to strengthening science, as a physical therapist, everything I do has both in mind.

Not only to make you look better, but also to make you feel good. All of our programs are available at ATHLEANX.com. If you're looking for our latest video, we'll always link one here for you. If you haven't subscribed yet, be sure to do so. And click on notifications. Activate them so you don't miss any ATHLEANX videos. Alright, guys. I hope you get rid of this pain once and for all. I'll see you here soon.