How to Fix “Low Back” Pain (INSTANTLY!)
ฝัง
- เผยแพร่เมื่อ 6 ต.ค. 2017
- 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.
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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.
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If you are looking for more exercises and stretches for low back pain as well as workouts you can do with lower back pain, be sure to subscribe to our channel here on youtube at / jdcav24 - แนวปฏิบัติและการใช้ชีวิต
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Back pain is often a result of poor posture. Fix those flaws in 4 simple moves! => th-cam.com/video/g-7ZWPCWv0U/w-d-xo.html
I feel the same way!
I have this but only on one side, almost like sciatica. I've been trying everything to sort it, a massage on the piri formis can help. But I'm going to try this method daily and will report back. Just tried it and found genuine relief!
❤
Hi, do you have a video that specifically shows how to fix lordosis pelvic tilt?
The sack swinger exercise is now my favorite movement to do!!! I do it either as a warmup or finisher in my workouts
Been suffering from low back pain for 7 years gone in minutes. God bless this guy from the bottom of my heart.
damn 7 years? glad it’s gone man
Me too 6 years.. But pain still.. Going to try this.
@@fatimahasan15 i tried it, make sure to do it a lot and maybe over the next few days if u have bad posture because i did ab 20 reps and 20 second hold and it’s gone but came back so ima do again
@@zachbt i wil do rest of life no problem. But i really want relief😭
@@fatimahasan15 it will work then because i’m already out of pain standing up bending down and everything
Well. That’s years of discomfort and trips to physiotherapists, Chiropractors and others solved by a 10 minute TH-cam video. This is why the future is digital. Thank you Jeff.
Are you pain free now??
One month later, how ya feeling?
u gud now?
My struggle after sleeping. I feel so much pain in my lower back
I agree I once had a lower back problem after following jeff’s method my back problem disappeared it’s amazing!
I watched this video 6 years ago when I hurt my back. I couldn't sit, walk or lay down without feeling horrific pain. After a week i came across this video and i was so desperate. Decided to try and i screamed bloody murder from the pain but once i pushed through 90% of the pain was gone! Started the exercises and i felt completely healed within a few days. I eventually stopped doing the exercises a few years later. And here i am again in pain. 🥺 Thank you for doing what you do and saving me twice. 🥰
So this helps right? I'm gonna do this from today. Hope my lower back pain will go 🙂
It is same for me now, 2 weeks ago I felt it after training. I can't sit on toilet, I can't lift anything from ground and it is crazy ammount of pain. Thank you for your comment I wil try this video now and I hope it will help me. Stay strong and get better soon 💪🏼
Thank you I'm all better now. I hope the same for you, quick recovery.
Been going to chiros for years. Constant back pain, stopped playing basketball because I literally can’t bend down to grab a ball. All gone with this movement. I love you man for real
Be sure to check out his fix for plantar fasciitis if you ever have pain in your foot /heel.
This man fixed a major problem that had been bumming me out for weeks. I feel like I owe Jeff some money or something.
Dude I felt as if I couldn't lift anymore
@@usandambuli9000 yeah i was almost at the same point. I had about 5 weeks where I was going gangbusters and everything was going well, starting to see progress and then the back problems started. what a bummer. i was putting all kinds of Icy Hot & Mineral Ice and shit on it to get through workouts. Sucked.
@@clevelandsoftball7538 bro is it because of deadlift
@@clevelandsoftball7538 d
Nah man. You already made him money by watching his video
1st excercise - 3:26 (just for a short relief)
2nd excercise - 6:10 (longterm relief)
3rd excercise - 7:20 (longterm relief)
Thanks bro
These type of comments are way underrated. Thanks
Bless you, my child.
Thanks a lot. These type of comments are literally the most usefull thing on TH-cam. 👍
I dont have the equipment for 7:20
After 7 months visiting numerous doctors and therapy, I can’t believe this video relief almost all the pain in my lower back. Wish I saw this sooner. Thank U.
I watched this video yesterday. My lower back has been killing me. I went to the gym a little bit short of time today.My lower back was bothering me a lot!!!. I did the first exercise shown in the video, only 4 reps each leg. I decided I would try it another day because as I said, I didn’t have much time. I stood up and started walking to start off with my routine. As I’m walking to the dumbbells area, I realized I wasn’t feeling any discomfort in my back. I was like, it can’t be true. I had a very good workout day after very long time and I didn’t have any pain during the rest of the day. I’m so excited to start doing the full routine from now on. Thanks for this amazing video.
So are these exercises good? I still want to try these exercises but I don't know if they are useful. I've had this pain for 2 years, I've been to many doctors and I haven't found any results.
So please tell the truth if these exercises help
Bro try and check for ursekf@@tapusadan2960
Exercise 1: 3:25
Exercise 2: 6:00
(Exercises Noted for me)
Thank you!
Thank you
Excercise 3: 2:08
Thanks !
Both side or just one ? ;)
@@joachimmorceau4272 do both sides for balance.
When I was 18 I thought I’ll never need this video . Today I am 21 and I’m taking notes
Same and I am just 20
Today I tried to back squat the first time after an ankle injury - been doing deadlifts, hip thrusts, rdls and I thought my glutes should be quite strong - but I was so far from the truth that my hams just got heavily tight and uncomfortably painful, because of the work that's been put on them instead of glute muscles.
I'm 20 too, and work by a desk all day, so should have thought about that earlier - at least now I know, why my back was so heavily overloaded during this time and my glutes didn't improve at all
College?
@Cherian Philip same I’m 20 and just started for me
lol I just turned 21 having the same problem
THANK YOU !..I have a nursing home injury from 1996..my sacroilliac became inflamed..because the nursing home refused my claim (even with witnesses) and newly separated, I was unable to take off for the year my family dr told me I needed to heal my injury..he understood my situation and helped with advice and pain medication and anti-inflammatories..I learned what movements would aggravate my injury..I am very careful when lifting something..this past winter I sat way too much and gained too many extra pounds..now I must train my legs and back and lose the weight..I feel what you have shown here makes sense and I look forward to rebuilding what I lost over the winter..
I was suffering from this back pain for almost 3 weeks, was not able to find a solve. Saw this video and did the exercises for 3 days, and feeling so much better, almost close to normal. Thank you for putting this video up with so clear instructions.
I almost cried after doing that first exercise. So many years of discomfort and pain gone just like that. Thank you for making these videos free and accessible for people. 💛
How is it going? Are you Consistently pain free??
Not consistently, I have to do it every so often but it's definitely not as bad of a pain then it was. I also started walking more so that may have helped. @@vinny5727
@@vinny5727I did 3 sets of 10 for two weeks, the second week with ankle weights, and I’ve been pain free since. That was a year ago.
I was also on the verge of tears, finally being free of pain after so long. Bless the team at AthleanX for making this available for free.
Same with me . Instead of my thumb to use as pressure point in put my massage gun on it n pressed down while doing the stretch unreal 🎉🎉
I also want to know if you’re pain-free or has this been something that you just have to continually do? I suspect that for this seven-year-old woman diagnosed with lower back arthritis several years ago, there’s not gonna be any one thing that’s going to reverse the discomfort from that. I know I need to keep moving during the day but I don’t think anything is going to make the stiffness that comes when standing up after sitting for any length of time. I know it’s cliché, but it’s so interesting to feel almost the same on the inside, and then to stand up and feel like it would be unsafe to take a step right away because there’s so much pain. For example, when I get out of the car in a parking lot, I have to move slowly at first, and I’m very aware of what I look like to other people. They’re thinking oh, there’s that older woman struggling to move. I am struggling to move, but I want to say, no! This is not the real me!
I promise you, you saved me... couldn't sit down, couldn't lie down, couldn't stand without screaming in pain. I was THIS close to taking too many painkillers....A 65 yrs old Woman, I am morbidly obese, mostly sitting down all day, too sore to start any sort of workout. Then, last Sunday evening when i was at my lowest point, my partner found your video... and it was like a miracle. I started with the feeblest of pelvic thrusts .... 5 days later, I'm able to stand without having to be pulled up... I'm walking tentatively...I'm able to lie on bed & do 4 right leg-lifts at a time ... trying for the left-leg ... I can lift my left foot a tiny bit off the ground instead of trailing it behind me. A lot of physical positives...but what has improved more is my mental health. I don't want to end it all... You have given me hope...
Thank you.
Happy to hear you’re improving!
You choked me up, Janice! Doesn't matter how small our steps, as long as we're progressing.
Here's an update....i am doing the exercises in a gentle & conscious manner....slowly but surely i feel my skeleton starting to re-align. Ive lost 10lbs. ...(there is a lot more to shift)
I can walk without aid! I am hopeful that the pain will ease more & more as my muscles strengthen. Thanks for your kindness & encouragement.
@@janicepollock5238 Warms my little heart that you're already improving. Gently and slowly seems like a good idea, avioding the trap of overdoing it and doing more bad than good
Goggins
Today my orthopedist tried to put me on heavy painkillers for my crippling lower back pain, ant this made it go away in 5 minutes just like that. I can NOT thank you enough
Still working?
geçmiş olsun
Which painkillers did you take pliz tel me
Yeah right
Yeah because doctors are pushing pain killers nowadays.
Just doing 5 good reps of the first exercise made me feel instant relief. Ive been dealing with lower back pain over 2 years, and im just turning 24 this summer. Thank you for the great advice
Once again Jeff knows exactly what my problem is.
Can't wait to try this. I already know I have weak Glute Meds
The pain hurts so good from that exercise lying down
Mohammad Rahmati I’ll try it when I get back to my room. I probably have this issue because of running. My back hurts whenever I sit down to computer. I hope this video saves me hundreds of dollars :d
What’s your problem?
I have no problem 🤣
I’m not going to lie, I didn’t have high hopes since I’ve had this ongoing pain for so long now. I felt instant relief even during the exercise and when I stood up, I seriously could not believe it! I’m in literal tears 😭 THANK YOU!!!
🙄
Really 🤔
Me too! This quick and simple exercise is incredible!
Did someone responsible for this video, paid you to say that?
What causes your lower back pain? Mine is from squatting. I used to love squats and deadlift. But now I can't do them.
Thank you for this video! It has been a miracle for me. I missed the last rung of the ladder with my lead foot last week. I had mild pain which I treated with hot/cold and my TENs unit. I took four days off from the gym. I was able to do a full workout on the fifth day and upper body on the sixth day. The seventh day I couldn't get out of bed with my back locked up. My wife was ready to call an ambulance but I wasn't ready for that. I found this video and gave the pain release exercise a try. I immediately had some relief and could get off the bed. I continued doing them all day yesterday and this morning I only have mild pain and am able to do chores. I continue to do them today and my hip, back and neck are finally releasing.
Hope your improvements are getting better and better, I found that millions of people are dealing with this issue and sometimes I feel mine is not that serious 🙏
I’ve been watching your videos since I was 22 years old. I’m 39 now and appreciating them more than ever. Thanks for the thoughtful, targeted and intelligent advice. Your channel is a huge resource. Much appreciated
ugh, lower back pain can be such a pain in the ass
haha literally :-))))
@@orralin2620 Well, I actually just did that upward hip thrust move a couple of times, and lo and behold... by the end of the day, the lower back pain was all butt gone. I might have made fun of it earlier, but this is indeed one hell of a solution!
The pain of my Lower back pain is all through my balls.
XD
@@josjawillems3708 your butt pun actually meant the pain is still there...
Thumb push on pain spot
4:10 10 times
5:09 Hold for as long as possible
6:35 10,12,15 reps once a day
7:27 sac walk
Legend
Thank for sharing Do we do this on both sides or only on that’s week or in pain ?
you're right about burgers
You are so freaking awesome 👏🏼
Thanks 🙏
I heard from multiple people that I had pinched nerve but when you said it’s caused by sitting too much I knew you had it figured out. Thank you sir!!
Thank you Jeff! After a week and a trip to the chiropractor, I was in so much pain to the point of tears and barely any sleep. I Woke up this a.m. desperate to get some relief. I've had this issue on and off for years and NEVER has there been anyone who alleviated the pain within minutes and gave me something I can do to fix it long term. Thank you thank you.
There's over 19k responses, but still, I hope someone reads my post : To make a long and painful story short, the exercise where you rest your arm, lift a leg, then kick your rear to the side - worked as my "instant miracle relief cure". I use it immediately for every back pain/knot I feel. Thank you Jeff!
Worked beautifully for me too! It’s where I’ve always had a knot/lump of tight pain. It was the Aha! move. I’m no physiotherapist, so I can’t speak to exactly what happens to that spot, but just that it targets the area for sure. It also had me work on my glute “amnesia”…yup it’s a real thing…because the glutes were not firing and other muscles took over which caused me pain. Even though I knew my core strength was crap, I’ve done little over the years to rectify it. I now do a daily 10-15 minute ab routine too. Lastly, I’m a little better with using dynamic and static stretching. Sorry about the long-winded response, but I’ve got to give credit when someone helps me out👍🏻
I read your post bud.
Thank you 🙏🏾
@@kevindeuchars7045 I,ve literally been in agony for two weeks and this popped into my recommendations today. Thank God !!!!! My question for you is, will strengthening my core help prevent this also?
Bros does he mea to put pressure on the bone which sticks out or on the muscle? I really don’t know
I just want to THANK YOU. seriously I have tears rolling down my cheeks typing this. Your exercise recommendations literally took away my back pain that I've been suffering from for months! People, if you're reading this comment, THIS WORKS!!
I am absolutely thankful too. May you always be blessed, happy and healthy.
I went to emergency hospital cause I wasn’t even able to walk or move, was in extreme pain. Since three years ago, I always turn to this video when I am in pain again. Thank you so much
However one question, now I am pregnant and the pain kicks in really bad, how long would it take to have a strong back again ? Thank you
How long did you do the workout?
Sir iam 77 yts old lady this is the exactly this is the exactly this mucle pain i have i can only do the wall excersise you mention other excersises i cannot do.is that enough? Soon as i saw this i did the wall excersise 2 .3 times? Pleaese answer
@@sithyjazeera3025 keep up good work
@@sithyjazeera3025 check the mc gill big three madam. It's also fix the root of the problem
OMG 😳 Can not BELIEVE how well this works. WHY AREN'T THEY TEACHING THIS STRETCH IN HIGH SCHOOLS?!?! If I'd known this I could have avoided a DECADE+ of constant pain.
I was on YT searching for relief after doc diagnosed me with SI joint inflammation after I have been going around for weeks in pain. I am shocked. This worked!
Jeff is a true fitness-bodybuilding icon! I have been following him since I was a teenager and he was the reason I started my fitness journey. His workout videos were inspiring to me. I gave my best and trained hard for years, but I was hardly getting any muscle, only to find out that my diet was nowhere near as it should’ve been. I have always eaten ‘just enough’ thinking it would be sufficient. My first real diet plan taught me the lesson. I remember getting it from Next Level Diet, and somehow it helped me gain a few pounds in my first month of using it. Surely it wasn't all pure muscle, but I was happier than ever. Thanks Jeff for everything you did for bodybuilding!!
I’m m at a point where I can’t even lift with out straining it pulling something . I’m looking to him for more of the therapy aspect 🙏🙏
I can't believe it, I have been having this problem for years now. Yesterday I spasmed my back back lifting a table and could hardly move. Just did this exercise and the pain is instantly gone. Can't explain it, but I owe you my friend. Thank you so much for posting this. I'm 69 years old and feel amazing now.
69? nice
Jesus
So for my 76 year old mother with atheritis...this is something to try you reckon?
@@kamelthecamel9182 I don't know why but I feel like you're sarcastic but you could be saying the truth
HOLY CRAP, this technique is unbelievably amazing! I threw my back out this weekend, Possibly from sleeping too aggressively?? Not really sure, but spent all day Sunday trying to do my “usual routine” of stretching my hammy’s, and knee to the chest type of things hoping to get things back in order for work today. Long story short, came home early from work, chiropractor was visited and then home for more heating pad and more stretching etc. I found this video and gave it a try with the leg exercises while jamming my thumb in my hip. I wasn’t sure I could even do it because my back was giving me “lightning jabs” if I moved the wrong way. Anyway, after a very pathetic attempt of this exercise I can Honestly say WOW! Literally immediately had relief! I only did it for about 25 seconds per leg this first time, because Im that out of shape, but I can already stand straight up just from that feeble attempt!! Gonna hydrate and heat pad for another bit and do it again.
THANKS A MILLION for your video sharing this awesome information!
100% subbed immediately! ✅✅
I've been struggling with lower back pain for 3 straight month which I got through squatting and now after once doing these streching I feel my whole lower back muscles and I feel there's a relief of stress in my lower back muscles. thanks you 🙏🏾
I’ve had lower back pain for 6 years now. While it isn’t completely gone, the instant relief brought me to tears. I’ll be doing this daily, THANK YOU.
@@voizes325 hey i am on a hold list at my library for this book. Im about to have back surgery next month :(
Same thing happen to me
Mandi Springer kjh gtu FDC
mmb yfd hf
SAME. I've had terrible pain in this area since my pregnancy 4 years ago. I was so tired of being told I was just whining and that hip pain is 'normal' after having a kid... maybe it's normal for a month or two, but not for years it isn't!
I'm not 100% after doing these exercises, but my pain has decreased greatly. I'm gonna try to do these daily from now on.
Thanks so much.
@@voizes325 fuck sarno your all in a cult
OMG! I have been in excruciating pain in the lower back since April. I mean that I have literally been disabled. Doctors told me that there was nothing wrong that could be fixed...."Learn to live with it," "We all get aches & pains at your age," blah, blah, blah! Only 800 mg of NSAIDS and muscle relaxants would help (and not entirely). I tried chiropractic. He pushed so hard that he actually cracked the cartilage between my ribs...and then I was in even more pain for weeks! I tried physical therapy. She showed me a few exercises that just made me more sore and told me to "listen to your body...if it hurts, don't do it." Yesterday, I watched your video, did the floor exercise, and IMMEDIATELY noticed a difference after two sets of 10 reps each. This was the first morning I was able to get out of bed and stand up straight without being in excruciating pain. Today, I'm continuing the floor exercise and beginning the second standing exercise against the wall. Thank you so much! You should be on the talk circuit teaching other physical therapists!
fantastic buddy 😀
Good for you man
I really needed to read your comment. You have described.my life for the past 2 months. It is nice to know that this could be the answer.
Let us know how it goes for you.
kitteagirl umm ma’am it’s all part of the plan. Think about this. I were a madman, one of the things I’d do to conquer the world is rid the world of all natural healers and remedies by wiping them out. I’d also place into grade school publications required by state law for studying that these people worshipped Satan. All of these sinister strategies just to be able to create a medical system which is low key truly the systematic destruction upon society for the green mighty dollar in return. I’d also make the bare minimum requirement of any student studying any medical art to be taught everything, only to be told to forget 90% of it. This way the useful one time treatments of natural healing are eliminated, and my corporation can nickel and dime society’s suffering thus ensuring mass billions onto myself. I would even create diseases in laboratories knowing that if the inevitable contraction of them occurred, those infected would run to me knowing I have the cure of which they’d give anything. In laments term, ignorance is played upon by the medical system amongst other systems knowing if these “authority figures” told or gave you something, you’d depend on them. Anyone attempting to hand you proper knowledge would be rejected, because this system began breeding puppets the first 7 impressionable years of life no differently than someone would train/program a puppy
I have the worst back pain you can imagine can’t work or do anything and it’s come and go, it did come this morning and I did your exercises I really don’t know how to thank you ❤️
I visited so many doctors even one of them told me to live with it or depend on the pain killers medicine
So thank you from the bottom of my heart you’re amazing
Jeff, you are my absolute hero! I found your video after suffering for two days. This took care of it immediately and now I can get back to work and back to the gym. You’re the man, thank you!
I’ve been diagnosed with fibromyalgia 3 years ago. I feel terrible pain everyday. Doctors say I must workout, and I tried but it hurts too much and every time people make me workout as if I wasn’t injured, so it hurts more. To make things worse, I’m an illustrator, so I draw everyday as a profession and sit most of the day. Sometimes after work all I can do is lay down because everything hurts. Today, by chance I found this video. I swear, I did the exercises. I’m typing and crying right now, it’s the first time in 3 years my lower back doesn’t hurt. First time. I did it and it works. I’ll do it everyday. Thank you. Now I understand how bad my muscles are, I’ll research for the right exercises here and do all of them. I’ll do anything to be pain free, and to be pain free without meds... I even gave up on the meds because they were not working anymore. Omg thank you so much! 😭🥰😍😭
Check out John Rose. Solid Food Vacation helped me with backpain due to herniated disc and 5 yrs of backpain
@@christinaschulz1544 thank you, I will... now I’m cutting off coffee. Sad but, I still have pain. It’s just not right. I’ll have to find out what’s causing it. Thank you.
Sorry to hear Michelle, but trust me, look up John Rose and also Robert Morse on YT-read the comments of people and how they healed, if you can try the juice fast...it really is unbelievable, I wouldn't ever have thought that could help me with a disc hernia after 5 yrs of constant pain, and it did. Listen to them, they are a gift to people who suffer and cannot get help from the "medical" system. Good luck and let me know if it helped
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Sir, I work full-time from home (at a desk) with 5 kids, virtual school due to Covid, and one who is a toddler. My husband is out of state for work thru at least December. I stepped wrong on to a step last night and something happened to my lower back. I could barely sleep last night dreading this week. I found this video last night and I cannot thank you enough. Please accept my extreme gratitude.
Same here...just happened after push-ups...so thankful for this video!
@@galeofdusk Who are you to say what other people should do?
Congrats!
@Chris Morris You just nailed it on the head. I work a great deal and am building a store front with my husband who is away and with the children, I really do not have time for much. I typically get up at 5 am to start work for our business and then working for my regular job and am done around 6:30pm, make dinner, check homework and read with the kids, bathe them and do bedtime routine, clean up kitchen and light pick up around the house, then I can sit down to address personal and business emails that have come in throughout the later half of the day and then talk to my husband and then it is usually 10pm or later. I use the weekends for laundry, school and house projects, and catching up on work. I will sneak in walking 10 to 15 minutes and sometimes a beginners pilates a few times a week.
@MrZekeBlowstein oh shit, did China finally end their one-child policy?
Immediate relief! Did not expect this to work so well after tweaking my back doing squats yesterday. I WAS in a lot of discomfort for almost 24 hours and now I am only a little sore. Crazy. Thanks Jeff!
Dude, about 3 months ago, I had very intense low back pain. And searching for help, I came across your video. I followed your exercises as I watched the vídeo and the pain started fading away. One week later I had no lain at all.
Thank you very much.
Two and a half years of pain eased up for the first time ever!! I am crying of happiness!
When I did the exercise I let go a huge fart, which released all the tension and worries.
My pain and wife are gone for good.
This is so underrated ahahahaha
good one
🤦🏽♀️🤣😂🤣😂🤣😂🤣😂🤣😂
LMAO, it worked before, and it'll work again.
Tim, you made my day - too funny
I've been having lower back pain for the past few weeks. I did this exercise and immediately had relief. You have no idea how grateful I am to you and this video🙏🙏🙏... I truly have tears of🥰🥰🥰 joy
I’ve been STRUGGLING WITH HORRID SPASMS for FOUR MONTHS AND THIS TOTALLY WORKED!!!!! Thank you so much! You have no idea how much this means to me!
I've suffered with back pain for the past 10 years ever since I started working in an office. The pain was so bad that I have been incapable of running for more than 2 minutes without back cramp. I've spent so much money on countless physiotherapy and osteopath appointments yet nothing has helped. Ever since I started the exercises in this video, the pain is non-existent and I've been able to run and lose weight as a result. Thank you so much!
That is so awesome!! Congratulations on finding relief!!!!!!! 🌟👍
I'm so happy with hearing that.
Bottom line......All remedies are at home at your doorstep.
I've been doing your excercises for just 4 days now , and I am almost pain free,and I have been in pain for almost a year. Thank you!
I'm a pianist in further education, 26, I cannot believe you have just sorted this in like a minute. Like genuinely I'm shocked. I've been taking Alexander classes for a few months now, and like everyone has this exact problem. I'm for sure gonna pass this on to them. genuinely, thank you so much!
Crazy thing I went to work and didn’t have to work so I sat in my car the whole 8 hours and had rapid sharp pain . THIS MAN GAVE ME HOPE
Hey Jeff, I just wanted to let you know that this very video has just brought me pain relief in my low back for the first time in 6 years, and I'm 22.. I've struggled with posture issues and muscular imbalances my whole life, being a skinny, tall guy. But ever since I started college I began to have chronic low back pain that prevented me from getting out of bed for days, causing me to get kicked out of my nursing program.. I sought out help through the internet and went to a orthopedic specialist, a athletic trainer, and was referred to a chiropractor which I suffered through for 2 years before I gave up on that too because while it did fix my postural issues with my anterior pelvic tilt, my pain was just as excruciating as ever. The most depressing thing is that the people in my life and myself included just got used to me being in constant pain. I had given up.
Fast forward to today (the day this video uploaded) I've been a long time subscriber to your channel and watch every video the day its posted. When I heard you mention gluteus medius pain my ears lit up immediately. I followed along with you and Jessie with the stretch and release exercises, and I began to tear up. Not from the pain, but for the first time, the absence of that pain.. The longer I did it, the more pain relief I felt.
I cant thank you enough for what you've done for my life, I just wanted you to know that you saved it.
R K haha ya sounds like one! Just emotional for me I guess
David C - Really?????? Do you really think he didn't, "Google" back pain?!? Why don't you try a search on Google for back pain and see what you come up with. About a triillion different links that may or may not be helpful. More that aren't than ones that are.
Idiot
David C what advantage am I gaining from thanking someone for something they did? You're looking for something to criticize, which is fine I get it i guess
David C yeah doctors are just dumbasses. Who needs them when we have google right? Smh
bruh i thought everybody in the comments was capping but when i stood up and couldn’t feel anything my jaw dropped. you earned a sub
Been hurting and praying for pain to go away...been going through this pain for two days and dont know what to do or what is causing this.... I saw this video and tried it and Im finally getting relief from the worst pain ever! Thank you so much🤗👍👍👍
Man o man! Started hurting one day really uncomfortable. Tried these with easier to walk but still hurting. Day two could hardly walk. Legs giving out from the pain. Tried these exercises and WTF? Un believable! Immediately to Just a slight twinge every once in a while now! Thank you so much! Sincerely appreciate the time, effort and knowledge passed on in this vid. Super happy.
Bruh I was on disability for this for TWO years and doctors didn’t know how to fix it. I just did this and my back feels AMAZING.
I'm trying this right now!!! My lower back pain had my considering steroid shots or surgery. Going to see a Spine Dr. on May 5th. Let me see how much I can do before then.
We’re you going through depression too? I am currently and I think this is the stretch I needed
@Can Kara Boby Works in Pleasant Grove, Utah This Lady Does Spinal Touch. Call
@Can Kara why don't you give what they're doing in this video a shot man?
fr
Coming from a power lifter… do this. I wasn’t aware of this until I came across this video. I recommend the first stretch to anybody reading this. Saved my lower back and now I am able to squat a lot more often and power clean without lower back issues. Can’t thank this guy enough
I just strained my back yesterday I was struggling to get up and walk normal; after doing that 1st series of stretches in this video I was able to get right up and walk normal, ofcourse still a slight hint of pain right afterward, but yes that stretch will become apart of my religion. Like anything repetition of that stretch will strengthen those lower back muscles. I was amazed when I stood up I said this guys the truth, I recommend just having this as a daily morning routine before you do anything just warm up for the day. 💯
Bros does he mea to put pressure on the bone which sticks out or on the muscle??
@@Kickboxer7267 I mean you can experiment with what makes you feel better most important is the form and repetition I press against where I felt the pain which happened to be on the bone area
@@rmarley2100 Than you
ZOMG AFTER 13 YEARS!!!!!! I’ve been in excruciating pain after a two day drive up I95 and I’ve had this pain for ages. Finally finding this! Instant relief! WHAT THE HELL!!!! I’m doing this every day and every time I encounter this!
Thank you!! This is a miracle. 57 year old male - I was almost unable to function for weeks due to back pain. Painkillers and muscle relaxants weren’t fixing anything.
After one session, I could stand up straight. After a few days, I’m almost pain-free.
I’ll be doing these exercises daily from now on. Thank you!!!
Omg. I can literally cry right now. Immediate release of pain. I have had this forever. Thank you.
I’ve had it for 18 years. This helped more than any physical therapy
Which excerize that he mentioned helped you the most?
@@rainydays72 all of them, the first one will relieve the pain, which enables you to do the other two, which will strengthen your muscle, and with time remove the pain :)
I love this man
@@rainydays72 first one he shows is heaven sent
Wow that first exercise literally got rid of the pain straight away. Incredible
Same here
Same here, been in pain for weeks , unbelievable!!
Same here
I’ve been doing these exercises almost every morning for the past few years since this video came out. Those leg extensions literally saved my back. I am only on here today because I frequently forward this video to friends who are struggling.
@vikas chaudhary I had the same pain today in the morning, and I took the risk by doing these exercises. I thank Jesus I did. The pain went away. I’m here now doing a second set for the day before I go to bed. It works!!!!!
So I usually don’t comment on these kind of things, but this is a lifesaver. I’ve had stiffness in my lower back for the last week, and I get it about twice per year. Usually I just have to wait it out for two weeks. This fixed it instantly. Crazy
OMG !!! I developed a nerve pinch type pain in my lower back yesterday. It seemed like it was coming from just about the hip bone. Could hardly move. Good friend recommended this video. In a matter of minutes, the pain is gone !!!
I have dealt with this specific back pain for two years. My commute to work is an hour one way, so I thought the pain was caused by my poor posture. I tried the lumbar support and nothing. Changed my mattress, got a proper pillow cause I'm a side sleeper and even sleep with a knee pillow and I still couldn't get rid of this pain. Two days ago I watched this video because the thumbnail showed my exact area of pain. Since doing these stretches and the wall exercise daily, I have been pain free. I can't thank you enough Jeff! I know you probably won't see this, but in the off chance you do, thank you very much.
How long did it take?
Brad,
Same thing with my wife. After i set of these she was improved. After 24 hours and 4 total sets she is VASTLY improved. Returned to normal life with just a little stiffness. Remarkable!
OMG! I hope this can give me relief! I'm going to try it!
Let me also try this
Brad OMG I just found this video by looking it up back pain I subscribed and started doing the exercises with him and I'm already feeling relief this is unbelievable I wish I would have found this video sooner this guy is a lifesaver I love him finally an answer to my chronic back pain I will be doing these on a regular basis☆☆☆☆☆
Holy crap! I've been bedridden for two days in severe pain. I just searched back pain and found this vid.10 minutes doing these stretches and I'm mobile. Still sore, but I can walk!!! Thank you!!!!!!!!!!
Just 2 days, I’ve been having pain for 5 plus months
@@qase8070 it’s not a competition lmao chill
I’m going on 20 years of pain! What’s up now? 💪🏾
Man!!! You are a magician!!! I've been struggling with severe back pain i even was worried for my job cause ive been celling it a sick leave for a week! Saw your video amd boom!!! Im 70 percent better! Cant thank you enough
4 days of pain gone in minutes! Thank you so much for putting this out and freely! May you stay blessed!
Ok man, you don't know how much you helped me.
I've been suffering from back pain for the last 3 years, every morning started with pain, few times needed a Voltaren shot to be able to walk.
My physiotherapist told me I needed to work on my Gluteus medius but only gave me open chain exercises that did not effect the pain.
Your exercise helped dramatically.
In about one week my back pain was pretty much gone.
You really made a difference.
Thanks.
Hi, does this really work? I feel a lot of lumbar pain, especially when i sit for more than 30 minutes or so... Does this really helped you?
@@pemodays
After few weeks I can tell you it definitely improved my situation but the pain is not gone.
As far as me, I don't have pain sitting, usually the pain starts in the morning after waking up.
Either way, go to consult a physiotherapist, he may have specific answers for your specific pain.
The cause of the pain didn't develop over night don't expect it to just disappear. I'm lazy and don't do my exercises when I stop hurting. The worse I let it get before getting back into a routine the longer it takes to feel better. Eli V's suggestion to consult a therapist is a good one. I hope you heal soon.
Vaughn McArthur yes it does. I struggle with consistency in several areas not just exercise. It doesn't stop me from coming back to it though.
Eli v i think ur full of shiett.
“It’s caused by A lot of sitting”
Don’t come at me like that bro lol.
Me too. Trust me. 😭😭😭😖😖😖
I wish I lived outside but I’m all day long in a damn chair at school
WHY HE SHOOTING
🤣🤣🤣 That hit home, didn't it? Lmao
And when I go out, I sit on my bike seat lol
Omg... where was this video all my life! I've had this exact pain for years which always prevented me from going heavy on most leg workouts. Did the first exercise and felt my hips and lower back feel better than it ever has in a long time. Thank you for this!
It literally blows my mind how good you are at this. Literally every time I’m having some pain issue. I find one of your vids where you perfectly describe the problem. Then describe the fix. And it work! Every time.
The deepest respect indeed! 5 years of constant pain gone after 1 video! I’m so grateful for this video it’s ridiculous
Stop having kids y’all! No one asks to be born, & no one has the moral right to inflict serious, preventable harms upon others without their consent-harms being pain, fear, worry, sickness, injury, grief/loss, fatigue, death. Besides, it’s morally wrong to place someone in a position from which death is the only escape!!..
Hi, these exercises helped with my sciatic nerve pain. Most importantly my son. Two years ago he had complications from brain surgery, fell into a coma and had to relearn everything. He does a lot of your exercises and they have helped so much. Thanks for everything that you do.
100th
Thanks for reply to this. I was reading these comments to see if this could help me. I had a spinal cord injury that caused major nerve damage that affected my muscle memory, strength, balance, coordination and also caused muscle spasms..I basically had to learn to walk all over again. I do a lot of physical therapy on my own now because insurance only pays for so much. I've went from wheelchair so now sometimes using a cane but not near 100% yet. I wish your son the best in his recovery, i know somewhat the feeling. Keep pushing.
@@jodyozmckay1265 Stay strong, keep at it and you will be happy!
Cool
Wish you a good recovery
I've had this sciatica pain and the low back pain in everything I do, even when I just walk a mile casually. I'm starting this today and I can't believe no one has ever showed me this exercise before and I'm 67. I was a roofer for 30 years also but when I was in tip top shape it didn't bother me so much. I've been watching your videos for years and must've missed this one. Thanks for all you do, your my main man now, cool.
Do u still have the pain
Just had to comment on this. Plenty of comments here say this works and I was skeptical at first because online quick fixes are rarely any good but man, Jeff knows his stuff!! I was in agony for nearly 5 months and I did this exercise ONCE and felt almost no pain after standing up. I've carried on doing it twice a day for a week and it's the pain has entirely gone!! I can't thank you enough Jeff, this is true help your giving people out here, multiple physio appointments couldn't get this right for me. Thanks again man
"Can you draw me like one of your French girls?" That went straight over his head. Love it.
Manslayer
Went over mine as well. Lol
I'm not sure it did. It was probably part of the joke lol
I'm a Fedex Courier who has been dealing with this exact problem for a few years. Imagine trying to do my job of lifting boxes, driving, going in and out of a step van for 8 to 12 hrs a day with this excruciating back pain. The chiropractor helped to a degree but it would always come back and was costing me big bucks and my life could be miserable at times from the pain. I started doing all these exercises about 6 or 7 weeks ago. The pain lessening was immediate and within say 3 weeks the pain was pretty much gone. I still do the exercises at least 3 X a week. This has been a literal God-Send and would like to give you a big THANK YOU! It's changed my life.
That's fantastic. Seriously awesome.
I’m a Fedex driver, too and I have the same problem, I just came across this video, so it’s nice to hear it work for someone that has the same issue and that’s doing the same job. Cheers.
Learned this in 2nd day at work
First movement... it can be done standing up w steadying hand
Not perfect but relief flowed back immediately
ekim0513
Llkkkkk,kjjh
ekim0513 good
Man I’ve been having terrible lower back pain the last month, I’m 38 and NEVER go to the dr or make dr appts. My lower back is hurting so bad that I made an appointment for next week. I just searched for lower back pain exercises this morning and this popped up and WOW! I never thought stretching would work so well and do so much, I feel relief now after a month of terrible pain. I cannot thank you enough man, you just changed my whole outlook on stretching correctly. Thank you!!! 💪💪
I’m 52 and in great shape. I’m a welding engineer and I’m constantly harnessing up and climbing to inspect welds and weld joints. Well I pulled this muscle picking up the laundry basket in an awkward way-motion and felt this muscle pull. It wasn’t instant pain, but I knew I did something stupid. I found this video and WOW! I was able to go through the exercise motions without any problems. I could feel it working and once I did ten reps, I stood up and the pain was about 80% gone. Thank you for saving me a doctor’s visit, because I was miserably hurting.
I couldn't sleep because of my back pain but I searched this up and it's so much better already! It kinda went from agony to almost gone. I'm very grateful, thank you 💖
It worked immediately.
are u stil pain free?
Can you give me your number?
@@muhamadusman8881 why?
Pathetic
10 years of agony gone with a 10 minute video. Thank you soo much man. Im gonna share this video with whoever is having a lower back pain.
Permanently gone?
Is it still gone bro
really? incredible, Jeff is the real deal
I can't believe this worked so fast!!! After years of lower back pain this is the only thing that gave instant relief! I'm going to do this whole routine everyday. Thank you so much!!!!
I saw this video years ago when I first started working out, video was just posted too actually. I used to watch so many of your videos. Can’t believe how fast time flies. My lower back started hurting 2 days ago, went to the doctor yesterday because I knew something wasn’t right. They recommended muscle relaxers, patches and rest. Obviously nothing really helped in 24 hours. I stumbled across this video and man I feel better already. Thank you Jeff for always giving out the best knowledge there is
i had that pain for like 10 years now i guessed my back was trashed and accepted it into my life but now its gone lol i kinda feel like an idiot not checking on the internet first, thanks for the video bro
haha
Mine is more than 6 years. I'm gonna try this. Hope it works.
@@travelandtellbyronandblanche how was it
@Hello Sir just try it and stop asking
@@lilT-Ride just try it gently and stop waiting for other people
Jeff literally has a solution for every single problem I have in regards to training, can't thank him enough!
HaRy G-Unit best thing you can do is go buy one of his programs.
I’ve used this video every time my lower back hurts. And it WORKS EVERY SINGLE TIME. Thank you Jeff!
I left work early today in extreme pain. I was contemplating going to the hospital but decided to go home. I could barely walk and legs were very weak. Stumbled on this video, read the comments and did a couple sets of the first exercise. I cannot believe how much better I feel. I literally walked over to the wife and did jumping jacks (no joke) You sir are an absolute life saver!!!
Can’t believe how good this works. Have been having excruciating back pain from heavy training as a college athlete and felt instant relief after. Will be adding this into the daily stretches. Really appreciate it man.
What did you play
Hey Joey! I have a question for you if you added the arm against wall exercice to your routine: did it hurt on the specific lower back spot that the pain initially came from? Did it improve over time? Did you incorporate the sack swinger as well? Thanks in advance
Stretch, not strech
15 yrs I suffered with this sh*t. I found this channel a few week ago and I'm feeling so much better ..THANK YOU -THANK YOU !!!!!
im also suffering for 15 years low back pain i will try this one
@@evagrasya1602 Did it help?
why did u not visit a physiotherapist in 15 YEARS
@@pikachu-hs5zz Too expensive.
OMG!!!
Thank you Jeff!!!
I have been dealing with back pain,/problems for a Long time
One exercise session i did following this videos instructions and felt better, been doing that for a week and almost no back pain problems now, i had saved this video long time ago but kept putting off watching it thinking i had a serious back problem or injury!!!
I urge everyone to watch his videos and follow his instructions and you will feel better, guaranteed!!!
When you watch his videos make sure you put everything else off, watch the whole video and do the exercises properly and they will work for you
As for Jeff, you should be recognized for everything you do for people like me for free!!!
Would love to train with you some day if at all possible
Im in California but would make thr trip to have the opportunity to train with you
Thanks again!!!!
I’ve had back issues all my life, like it got really bad when I started getting a bit taller as a kid. I have done exercises, I’ve gone through PT. Never have I ever found a set of exercises that relieve the pain almost instantly. I even sent this vid to a friend who is a massage therapist and said, “could this muscle dude be onto something?” She said, “the logic is sound” legit. Dude, I am the opposite of your target audience. But I can’t argue with the results. This works. FR. Thank you!!!❤❤❤
My entire military career I suffered from lost back pain. After doing all the exercises the pain went from crippling to bearable. I'll be doing these on a daily basis. Thank you explaining why this was happening and how to fix it. You have immensely improved my life.
I will try it tonight. I love the military but all my pain is because the army life
Any update on y’all’s progress ?
Hi Michael. I have cancer in the abdomen and it creates back pain. While I'll start the recommended exercises in this video, I want to share with you what has helped me. You might not believe this but try it and you'll discover it works. Pain is actually liquid. When you work out or you're just prone to lower back pain with any movement, your muscles can sweat and it's this inner sweat that causes pain. Eventually, in most cases, the liquid dissolves and that's when the pain disappears. Copper is known to dissolve liquid sweat inside the body. I paid $25 at the hardware store for a 4-inch piece of copper pipe. I work walk sit all with this copper pipe at waist level in between my belt and my back, against my skin. This in 5-minutes removes the sweat in my body and reduces pain by 80%. I'll now incorporate the exercises recommended to kill off the other 20%. You may have heard of TOMMY COPPER - I think that's the name. Anyway, a piece of copper pipe or clothing with copper in it works the same only copper pipe is a lot cheaper and will last forever. Place the pipe against your spine, give it 5-minutes. [Can be used for other pain in the body.] Peace
You didnt have doctors in Military ?
Have you done the airborne exercise ? I think it might be the one that fucked me up...
After 3 years of back pain this seems to have fixed it. Seriously thank you so much, I was starting to get very depressed.
Seriously tho?
@@juanjames7625 Yep, still feeling much better. It creeps back but I keep doing this and it's gotten so much better! Good luck to you!
Right after couple months of looking for a back pain relief, I have finally discovered the ideal back pain guideline for me called bit.ly/2zx8CW2 Definitely helps with back pain throughout sleep. I like this guideline. It has everything I wanted to help me alleviate my back pain..
George Zhou it really wears on me bad. I won’t tell a soul about the pain either I just keep it all in. It’s not always ridiculously bad but it’s always noticeable.
I just watch your video and the pain went away instantly. Your method works, I’ve been having lower back pains for months now. The pain is no longer there.
Thank you
Oh my god!!! Sir, you are a legend. My wife had pain for two days and suffering so much. She just tried your first exercise standing. It removed the knot. Thank you sir so much!!!! God bless people like you.
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)
Can you update on your progress?
@@rubixcubesolve so far I have a dull pain still. I haven't stuck to doing this everyday but rather 3 times a week. I'm going to be doing this daily every morning now. Along with glute workouts. In my case, I think I am dealing with weak muscles. Fingers crossed. My job requires me to sit for literally 8 hours a day. So I am looking to start forcing myself into doing some serious glute / core muscle workouts on my days off. I'm too young for back pain like this. (33)
@@kyle6754 I’m too young too also have horrible back pain. I can lift pretty heavy weights with my legs so it’s hard to understand how I could be weaker in those areas
@@rubixcubesolve yeah I feel you. I am an avid hiker/backpacker and apparently my doctor says I am dealing with weak muscles. I guess hiking doesn't cut it, who knew
Struggled with this for years. Had moderate luck with physical therapists. Could barely get out of bed this morning and am 80% better after this.
Congratulations, Jason!
I'll start from today. I'm doing housework 5 hours a day and that routine is killing my back!!
@@fireket almost certain you have bad posture. Chek you're pelvic tilt(anterior or posterior tilted?)and record yourself from the side while sitting(are you slouching?) If yes= Weak lower abs, weak butt muscles, weak lower/med trapezium muscles/ weak deltoids/ and very TIGHT chest muscle+lats(witch are pulling you into slouching.
You should see a chiropractor asap
S
@@baiscopetv1962 spam. not even relevant. reported. banned. nuked.
1:18 - identify the problem area
4:09 - put your thumb on that spot while you do the exercise. After you're done, put the leg in the up position and squeeze and hold there as long as you can (painful!)
6:00 - arm against wall, bend knee, push hips into the wall, then back out
7:33 - dog leash+kettle bell, just try to walk slowly/normally with the weight dangling beneath your sack
Ty bro
Jeff & Jessie. Age 60. Chronic pain 30+ years. I have so much back pain, 6 bulging, one herniated disc L4,L5. History of knee issues, lifetime. Lost my great butt I had when I stopped squatting due to knee issue (mistake I believe now). A.P.T. with a small waist but pot belly because of it. Yes much rificule from people much fatter than me lol. etc...But lately extreme pain in hip, glute area. (stationary bike?) I did these exercises, except the last one and Boy did that help! I am subscribing. I am having a relatively rare pain free day today. Thanks!!! Bless you both. My entire outlook on life changes when my pain decreases. Wow!
I’ve never known what to call where my back hurts. This guy explained the anatomy of low back pain. When he got to the two bones I literally got so happy because that’s where my pain is and I’ve never been able to vocalize it or understand where my pain has been coming from
Sameeeeeeeee
OMFG. This is amazing. I've had consistent lower back pain for YEARS... including back surgery for severely herniated discs and this gave me immediate relief. Thank you so much!
I have been dealing with lower back pain for over 20 years and have been to the chiropractor and countless PT’s. I recently had my back go out and after trying this for 10 minutes the spasm and pain melted away. I will be incorporating this into my daily routine. I am so lucky I found this video. Thanks!
Would you like to tell us how you do the exercises? For example, how many sets and how many repetitions? Where did you put the pressure in the first exercise? I don't quite understand this
I did 3 sets of ten. I put my thumb right where the pain was similar to where he is in the video.