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The EASIEST Way To Fix Low Back Pain (FOR GOOD) Ft. Dr. Stuart McGill

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Rating: 4.0; Vote: 1

There is no quick fix for low back pain. Often, trying seek how to fix low back pain relief with back pain stretches, low back strengthening exercises, pilates, abs workouts, or just lying in bed often does more harm than good. While these methods may provide some form of lower back pain relief in the short term, the back pain soon returns and often worse than before. Now while the true fix to low back pain is highly individual, one of the easiest ways that we can potentially fix our low back pain is by paying attention to the position of our spine throughout the day. World renowned back pain researcher Dr. Stu McGill explains that the spine can be thought of as a wire coat hanger. If you constantly bend the hanger back and forth over and over, eventually it will fatigue and break. The spine experiences the same cumulative effect with repeated bending. Moving in the most spine conserving way possible is thus key. We can implement this in 3 steps. The first step here is just to define the various movements that cause low back pain for you throughout the day. If certain postures or movements such as sitting for prolonged periods, tying your shoes, or performing a specific exercise in the gym induces pain, then identify these and avoid or modify them to make them pain-free. Youll then be able to reduce the cumulative load placed on your spine and can slowly teach your spine how to move pain-free again. The next step is to now modify your posture throughout the day to get some much-needed lower back pain relief. Heres a simple self-assessment created by Dr. Stuart McGill. Stand in a relaxed upright posture and feel your lower back muscles with your hand. Lean back slightly until these muscles shut off and feel soft and relaxed. Slowly lean forward until you identify the point at which they become active and hard again. The objective is to discover the position that allows you to maintain an upright standing posture without engaging your low back muscles. This simple drill demonstrates how important proper standing posture is to relax your back muscles, and the same applies to sitting. The third step to fix your low back pain is to modify how you bend over to perform tasks such as tying your shoes, picking up an object, or even performing a lift in the gym. Youll need to implement whats known as a hip-hinge. To help learn this, Dr. Stuart McGill recommends the short stop squat. Stand upright with your feet spread shoulder width apart. Place your hands on your thighs. Keeping your spine straight, and bending at the hips, slide your hands down your thigh while moving your hips back behind you until you have lowered yourself to a point where the thumb crotch of each hand can be placed around and atop the kneecap. Your knees should fall in line mid-way between the heels and toes. Work at adjusting the curvature of your spine to a pain free or sweet spot posture. To prepare to ascend back up, begin by stiffening your torso by applying the abdominal brace. Then push your shoulders down and away from your ears by using your pecs and lat muscles to transmit your weight onto your knees. Now concentrate on pulling the hips forward while maintaining a stiff back, as you draw your hands up the thighs. Practicing this proper technique ensures that youre able to complete any of these tasks without placing added strain on your spine, in turn, offering low back pain relief. The same applies to lifts like deadlifts in the gym as well. Before lifting the weight, stabilize your back by applying the abdominal brace and twisting the bar to engage the lats. Focus your attention on simply pulling the hips forward and dragging the weight up the thighs just like we did with the short stop squat, but now with added load. Regardless of what caused your back pain, part of your road to recovery and prevention will always be practicing spinal hygiene. By properly implementing what we went through in this video into your daily routine, while making an effort to simply move more and avoiding any static positions for too long, youll successfully be able to minimize the stress placed on your lower back and the pain you may be experiencing. And for those looking for a complete step-by-step program that uses science to show you how to properly train AND eat week after week to transform your body in the most efficient and injury-free way possible, then take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below: Dr. Stuart McGills books
Date: 2022-01-03

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Comments and reviews: 10

dproulx222
Congratulations on your new gym and thank you so much for all of your quality videos. I've watched all of them and l'm implementing a lot of what I learned in my own personal workouts. I'm slowly progressing. I'm 50 years old and 64kgs and suspect have a height similar to yours (around 173cm. I'd love to know where I can get a tank top like the one's you wear in your videos.
Important question: What brand of tank top do you wear? I'm a fellow Canadian in South Korea, but I've scoured all the major sports retailers in North America and can't seem to find a decent fitting tank top like yours.
Where can I get that tank top that you wear in your videos (the blue or gray?
Can someone help me?
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Stefan
Love Stuart McGill and his work, but since two of those stretches originate from Yoga, why not use the exact term? He's a doctor and can memorize 97-syllable anatomical terms, and yet the posture Cat-Cow gets called Cat-Camel. It's called Cat-Cow for a very clear reason: the cat part is when the back is concaved (arched to the ceiling, cow is when it's convexed. Cat-Camel describes two concaved positions so it's a needlessly confusing variation. And camel is a completely different Yoga posture. I know, they're just words, but if you're going to call it whatever you want, why not call it spinal undulations rather than a janky variation of the original.
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Mick
Just sitting up properly at work did an amazing job at reducing my back pain the other day. That and the four stretches you showed; Cat Camel, Psoas Stretch, Hip Airplanes and Spine Hygiene Stretch.
And also putting a slim pillow under my lower back while sleeping on my back to keep my lower spine curved in my old saggy bed.
My back felt the best it has in the morning than it has in years!
And as an aside I raised my chair off the floor a bit so that my knees are at a 90 degree or less bend and I felt almost no pain in my left knee at the end of the day. Usually it ached through out the day!
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Art
I got the Back Mechanic book after watching this video, and the book really is good to help you diagnose what you are doing wrong with your back movements. It also gives a series of exercises that help you strengthen and stabilize your back and hips. I was doing physical therapy at the time and I found the book really helped me understand what the therapist was doing, and ask informed questions. The book has also helped me recognize exercises that might be harmful to my back. Highly recommended.
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Vinay
I have never seen so detailed and efficient presentation of maintaining spine and related disorders. I am under treatment from Planet Ayurveda for back pain and its healing it but I've started the maintenance of my spine and postures after going through this video and it has helped me reduce my pain significantly.
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bounlath
many thanks. l followed ur way on lower back pain. it worked. l do this once daily including lifting standing using waist not back. do u have anything for right neck spasm? it affects my balance. l got this 2 yrs ago after bppv vertigo. lve seem chirop 7x but no luck. trying dorm method now.
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Sanjeev
Today I had my lumbo-sacral mri at 10am but they did it in my normal shirt with buttons. I was told to change only trousers there. I was not told to drink water. However, I had drunk one glass of water at 6am. Will the images be quite clear or not?
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A.
Thanks Jeremy!
My only problem: when I'm sitting, I get most pain in my lower back when sitting straight & less pain if I'm bending it a little bit without slouching my upper back. Maybe my lower back is simply very weak.
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Antti
Did you talk about could disc get stronger if the bending stress doesn't happen too often, for example 2 work out per week? I know discs adapt slower than muscles, but I think they adapt to a certain limit.
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Aiko
Thank you for this very informative video. Im wondering what is the best position to sleep when you are having pain in your left S I area that radiates down the left side of the leg like an L5 issue?
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