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Fix Back Pain by Doing This (EASY)

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Rating: 4.0; Vote: 1

t hinge properly you are going to put excessive strain on the low back that doesn-t have to be there. Let-s take a test. If you had not watched this and dropped a pen on the floor, how would you pick it up? Do you just bend forward at the waist and reach down to grab the pen. When doing this, is your low back rounded? Are you reaching out in front of your body so that your arms are drifting forward when you do? If either of these happen, you are likely joining the 90 percent plus that picks things up this way. It doesn-t matter that the pen only weighs a few ounces. It-s almost never about the weight of the item you are picking up that results in back pain. It-s about the mechanics. Bending must always start at the hips with a hinge backwards. In fact, very little knee bend is required to get you to the ground once you-ve fully hinged through your available range of motion at the hips. By hinging, you not only set the stage for proper biomechanics of the hips but you preload the muscles of the glutes to do the lifting for you rather than the weaker paraspinal muscles of the lower back. Your glutes are the powerhouses of hip extension. You need to learn how to use them. To do this properly, I highly recommend that everyone includes the RDL into their training regimen. Even though this shares many of the same characteristics as the conventional deadlift, it is a different movement that is driven entirely by the posterior chain throughout the lift. The deadlift has a large knee extension moment at the beginning of the pull from the floor. It isn-t until the bar gets to the level of the knees does the movement shift from a quad dominant leg exercise supported by upper body pull musculature to a hamstring and glute dominant leg exercise supported by the upper body. With the RDL, you want to start the movement from the standing position rather than picking the bar off the floor. Ideally, you-ll have a rack that will allow you to do this however you can prop the bar up onto a bench if needed to get it off the floor. From here, you take a grip just outside of your legs. Initiate the movement by hinging back at the hips. Imagine there is a dresser drawer behind you and you are trying to close the open drawer with your butt. If you do this right, the bar will simply ride down your thighs and past the knees, without the lower back excessively arching or arching in a different plane than the mid back. Allow the bar to drift past the knees, placing a big stretch on the hamstrings. At no point is the lower back leaving it-s fixed stable position to flex or extend the weight back to the top. The glutes and hamstrings are driving the pelvis forward in order to power the movement. With these muscles of the posterior chain much better equipped to handle these loads and this function, you will find that the action of bending down becomes much more efficient and easier to perform without the risk of strain on the weaker lower back muscles. Back pain that could arise from an accumulation of poorly performed forward bends will become a thing of the past if you learn to groove this pattern. It doesn-t just help here either. This movement is critical to performing a deadlift, squat and row properly as well. You don-t have to keep dealing with every day low back pain. Learn to strengthen the muscles of the glutes and hamstrings via the RDL and then let that carry over into your daily functional tasks that we take for granted, like bending over to pick up a pen off the floor. If you find this helpful and are looking for a complete plan to build a strong low back without back pain, be sure to visit athleanx. com and
Date: 2022-04-22

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Comments and reviews: 10

Halvor
Obviously I love your videos like everyone else - unique educational style and heaps of knowledge about the body! Thank you for that and keep up the amazing work, man! However, to say there is a wrong / right way to pick up a pen is to oversimplify a complex issue to the extent that it is wrong. There is no heavy load on the spine then and it is not that fragile. With a straight back the muscles are tensed if there was muscle spasm, and maybe it would even make overactive muscles more overactive in daily life. I think you should have left out the first part with the pen which can contribute to more fear-avoidance behavior and low back pain.
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FEG3
I enjoy all your videos, even the stuff I could never do after all my spinal surgeries. In the vids I have watched, most stretching vice weight/gym equipment, I notice that you [seem to] -always- wear shoes. Elsewhere, with other trainers/fitness experts, it seems like some people -never- wear shoes. Q: Is this simply a choice for a certain level of real or perceived professionalism in your business/instructional videos, or is it intended to send the message that we should wear our athletic shoes whenever we are doing fitness activities, even in home gyms? TY, in advance. V/r, FEGIII
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C.
Nice and easy explanation. Overloading the small muscles in your lower back is no joke and speaking from experience. It is a must to strengthen them and perform mobility exercises properly lest you suffer from severe damaging consequences.
The muscle spasms from overloading my fatigued lower back was the worst pain I felt and really affects how you perform if you do not improve and recover what you lost.
Such simple things do work wonders and keeping them in mind not only makes you smarter but more self aware of how to better function with your own body mechanics
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Syed
Been fighting back pain for years now. This is based on experience and I trained myself the same way to bend with the chest out and hips back motion and it really helped back in the days when the pain was severe. Just confirming from experience that this here REALLY REALLY works and helps ease the pain and if you continue, this becomes a habit and you wont even notice -. Situps with same motion often helped get rid of back cramps too. Great video Jeff, this is definitely going to help a lot of people!
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Chris
What about if you're dealing with a previous injury and ended up herniating a disc such as l5/s1? I originally hurt my back squatting 15years ago and herniated in 5 years ago. Seems like I'm my hips come out of alignment which causes some inflammation and pain to the point where I become immobile. I'm an advit gym guy who is relatively great shape aside from this back that prevents me from being more active. Sadly I stopped deadlifts and squats after the herniation
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Centro
Hello. good day. I am interested in purchasing the AX 1 program. But I have a question. I had a herniated disc 4 years ago and I improved without surgical treatment, although I sometimes suffer from lumbar discomfort. I would like to know if Jeff has any kind of training for these ailments or if he could buy the AX 1 training plan and make some adjustments to avoid low back pain? -
a greeting
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Prasann
Jeff, absolutely loved this video! I had some back pain just last month; I had strained a lumbar muscle. I -rehabbed- it by applying alternating heat & cold. But I NEVER wanted to do that again. EVER! And after seeing this video, I am hyper cognizant about bending the knees AND then hinging to get something off the floor. I do NOT bend my back anymore! I am -cured- of that disease! Thank you!
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Ironman
Jeff I'm a 23 year old suffering from Rectal prolapse for the past 9-10 years. I've had a colonoscopy test when I was 15 and the doctor said that there wasn't any big issue. But now over time I think think that the prolapse has gotten a little more longer and also I've developed hemorrhoids. What should I do now? Will it get better as days go by or should I get surgery? Please help me!
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Mommy
What about mid back workouts/solutions? I deal with an occasional slipped rib for years. It always stops my workouts as I have to heal for a month or two. I go to the chiropractor. I have spent 2 years building my muscles in the mid back. Here I am again with my back messed up and unable to do my workouts. I've had 7 children and I'm in my 40s. Do you have anything wisdom to help me out?
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Tajuan
I watched your how to squat video and learned way more than anyone has ever taught in my 6 years of school football. It-s sad that so many people don-t know just the basics. I think an updated series on the basics would be helpful now that so many people are working out at home. How to squat, how to properly curl, etc. You put the science back in working out and I appreciate it!
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