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How to Fix -Low Back- Pain (INSTANTLY)

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Rating: 4.0; Vote: 1

Low back pain is by far the most common source of discomfort we deal with. The irony is, a lot of times what we feel is rooted in the lower back is actually caused by muscles not in the back at all. In this video, I-m going to show you how the glute medius could be the real cause of your back pain and a quick exercise you can do to relieve your discomfort instantly. Once gone, I-m also going to show you a few additional exercises you can do to make sure your low back pain never returns. The gluteus medius is sandwiched between the glute maximus and minimus and lies in and around the hip area. The role of the muscle is to abduct your hip or lift your leg out to the side in either standing or side lying and to keep your pelvis level whenever you take a step. Prolonged sitting during the day as well as an unequal weight distribution when standing are two of the most common reasons for this muscle to get weak and imbalanced. You can quickly test to see if you have the makings of a weak glute medius by standing with your feet shoulder width apart and lifting one foot off the ground. First take note whether or not your opposite hip drops significantly. If it does, this would indicate a glute weakness on that side. You would repeat with the opposite foot as well. When you do this you would also want to see if you had to dramatically shift your weight to one side just to lift that foot off the ground. If you do, this would indicate that you have an unequal weight distribution when standing and it would be especially troublesome when squatting. To fix this quickly, you will want to lay down on the ground with your affected side on top. If your right lower back was bothering you then you would want to lie on your left hip. From here, take your thumb and place it on the area most sore. You should feel that this is going to happen just to the outside of the bony prominence of your pelvis. From here, push to hold back the trigger point and start flossing your leg down and in front of you and then back and up. Your hip should be extended and then lifted into abduction towards the ceiling (being sure to point the toes down to keep the glute medius in focus. Do this about 10 times until you feel the tension in the muscle release. Now, you can burn out the spasm in the trigger point by getting into the fully contracted position of the glute medius muscle and holding as long as you can. Generally, because this muscle is often very weak, this may not be any longer than 30 seconds to a minute. Once you cannot hold it any more you will stand up and you should notice an immediate relief of the pain on that side. This is the quick but not permanent fix for this problem. Since the underlying cause is weakness in the gluteus medius muscle you will want to back this up with some exercises for your low back that you can do a few times a week. I show you three options for this. The first is the hip bump against the wall. The second is called the sack swinger, and can be done with a dog leash if you don-t have a formal dip belt. The last is actually doing the same movement that you did for the treatment, but this time as a strengthening exercise for your low back. Whatever you do, just be sure you are consistent. You will also see that as you relieve the tension in this muscle that your squat performance improves as well. Your depth should be increased and any low back pain that you felt by doing the exercise should be gone since you will now be able to do them with equal force through each leg. If you are looking for a program that puts the science back in strength in every workout, head to and get the ATHLEAN-X Training System. Start not only looking like an athlete but feeling like one as you take your training serious and take your results to the next level
Date: 2022-04-22

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Comments and reviews: 10

Viking
I get really terrible lower back pain when I drive my work van.
I don-t get my pain from working out as I don-t have to work out because I-. work outside all day.
I-m a lumberjack but I-m built like a athlete as a result-. best exercise on the planet.
Can barely walk after driving that work van though.
Edit: I have been in terrible pain after sitting or sleeping for the past few days and just tried the first exercise you demonstrated on the ground.
Holy crap the pain did go away almost immediately -. I-m gonna do this as part of my regimen not only for pain treatment but to strengthen my back.
This is really good news because I-ve been dreading my weekend side gig which this week is favors for a friend sawing a few giant red oaks that fell on said friends property, cutting them into rounds, splitting them by maul, carting them by ATV with a trailer through the woods and stacking it all near their cabin.
I have a feeling I-ll be doing this exercise quite a few times throughout the weekend on the ground as needed.
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Jason
Well, I-m not trying to against the video. This will help certain types of back pain but not all. there is acute, chronic back pain, you need to know what you are dealing with, pulled muscle? Sure. But if it-s disc herniation, sciatica nerve pain, all those exercises that showed in the video are going to make it worse if you are in a acute stage. You want to focus on symmetrical movements instead and focus on back&hip flexibility, stability, elasticity and range of motion. YES, strengthening IS key but not for acute pain stage. There is healing process, stabilization process and strengthening process, it takes time. You can-t just assume oh I have back pain I need to do this. Go do a CT or MRI to figure out what kinda back pain you are dealing with. Again, this video is correct but not for everyone and for the wrong patients these are going to make it worse.
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Kyle
I coughed one day and felt like a muscle spasm. Seconds later I had mild to severe lower back pain. Tried everything my doctor recommended including yoga. I literally came across this video and thought why not. Laid on my living room floor, did the first exercise with 15 reps. Stood up and my hips and pelvis went straight and pain was gone instantly. It did come back after I sat down and stood up again but I laid on the floor did a couple more reps, stood up and gone again. I now know what to do to finally fix this! I'll be doing this exercise morning and night for now on. (I work with computers for a living and sit literally all day)
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sulezraz
Glute medius could be the real cause of your back pain. It is used to abduct your hip or lift your leg out to the side in either standing or side lying and to keep your pelvis level whenever you take a step-
2: 18 Unequal weight distribution when standing causes this muscle to get weak and will be especially troublesome when squatting. -
3: 43 Quick Fix - While lying on the ground put your thumb to the spot mentioned at 1: 16-
Permanent Fix: -
Hip Exercise (5: 59)-
Sack Swinger (7: 00)
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Ves00
Long story short: I work in an office so I sit all the time. Had health problems so I don't really work out lately and noticed my posture worsened resulting in back pain. Didn't even do the sac swinger exercise, I did the other ones and I kinda feel that my back pain is gone in like 20 minutes (including watching the video. I am definitely gonna do this every morning. Thanks, Jeff!
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Adrian
The fact that he helped me more than what doctors and specialists told me to do is amazing because what they told me to do did not help me at all and I have been doing there excrisise did not help me and it has almost been a moth but what this guy told me to do was simply easy and helpful I want to thank you some much for the things you post keep up the good work
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Jasmine
This is the only video I ever watched that worked I-m a young woman 24 years old and this has been a game changer for me even picked up a second job due to my back feeling so good I wanna thank you with tears coming down I had epidural with my son back in 2015 and my back hasn-t been the same since thanks again so much
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Paris
Is this good to do even if I don't have low back pain? Like to prevent any low back pain that could come in the future? I am still really young, and while I work out and go for 3 mile walks a few times a week, I do sit A LOT. I play a lot of video games and I know how bad that is for the low back long term.
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pablo
God, I-ve been in pain for over 1. 5 months, massage and stretching helped some, but not a lot.
This exercise lying down made it feel so much better right away! I can feel all the tension on the upper/outer side of the glute during the reps, and fatigue and relief after I was done.
Thanks Jeff!
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bishayy
Q 4: 34 Men are in charge of women. But those (wives) from whom you fear arrogance - -advise them, forsake them in bed; and strike them. -
Q: Why would a woman convert to a religion that allows a man to beat his wife and marry 4 women, can someone answer this question?
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