Low Back Tweak Fast Fixes | Feat. Kelly Starrett | MobilityWOD
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- เผยแพร่เมื่อ 4 ต.ค. 2014
- Kelly Starrett and Jenny Labaw go over a quick template for treating the non-specific low back tweak that we all get from time to time.
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Hurt my back deadlifting.
followed this video and felt a 'click' in my back.
The hurt is gone now. Thank you
So knowledgable. The advice and information in these vids is priceless.
What a blessing you are to help people. Thank you for all your good works.
Great stuff. Yesterday I couldn't bend my back at all, couldn't even touch my knees. Followed your advises and heard a "click", stretched the hip-flexors and the pain was gone and the mobility restored.
Just what the doctor ordered! Going to share with my fellow ER docs and patients alike. Empowering patients we can hopefully keep them out of the ER and off of the narcs so that they can have live a life of purpose again. What a concept! Thanks for putting this together!
You just heard it from one of the very best in the business.
Thank you Dr. Starrett. I use this technique once a month just to see if anything feels out of place, in addition to all of the rolling, stretching and mobility drills after workouts. Very glad I ‘found’ your programs.
Omg, thank you, I feel so much better. I have been dealing with this lower back issue for 25 years. Always looking for exercises and stretches I can do.
I found this video years ago! The information it taught me has been invaluable to me
I never dreamt this would work as well as it did. Simply wow!
Thank you so much! This could have kept me out of the ER with my first and hopefully only back spasm about a month ago. I will do these exercises every day!
Thank you so much for this. I threw out my back on my 30th birthday and this helped me realign so I could still go out! Its It's now 6 months later and the same thing happened. It took me forever to find this video again but I've now favorited it. I'm on the mend again. Thank you so much 💗
Amazing thank you, been holding my breath and grimacing for what seems like days, and sciatic pain down to my shin. Now I have movement and less pain.
Thanks! Had bulging discs a few years ago and fixed them through rehab and yoga. However, today I tweaked my back again and thought I was going to be back to square one so I was feeling pretty down. I just heard a couple of pops on the left side of my hip doing your stretches and I feel back to about 90%. I’m going to take it easy the next few days but mentally I’m so relieved!! This video would’ve saved me years ago but I’m happy I found it now!
This is so valuable. Thanks so much. First time I got injured in my lower back and pelvis. Will try this a few times from tomorow on! Thanks so much for these detailed explanations and selfhelp methods. Keep it up. You’re awesome.
Holly.. it worked! I had really bad lower back pain for 3 days and after these exercises it’s gone! Thank you, Sir!
OMG, I pulled my back 3 days ago and keep hurting it in my sleep... I just tried this and OMG, pain is gone.. It feels so much better. I appreciate your work!!! Thank you!
I've been using this since you first posted annd want to thank you from the bottom of my spine! I've shared this video maybe 50 times, including with doc friends :)
Kelly Just would like to thank you.
Yesterday I hurt my lower back while working out at the gym. I have a disc herniation L4L3 and know that when I hurt my back like that it means few days in bed and 1-2 weeks out of the gym.
So I did on all exercises in this video. I started this morning and repeated again after lunch.
What I can say is that right now I have no pain and the spams are gone (and no medicine). I will keep doing it throughout the day and hopefully I will be back on track very soon.
I am also very motivated to do the 14 days mobility challenge.
Thank a lot for this channel
Thank you for your generosity of spirit! God bless you!
Thank you, Mr Starrett,
I have been in pain for over 3 years tweaking my back doing deadlifts (170kg), and no one has been able to explain or give me correct treatment until today, watching your video.
Your explanation and use of language are flawless.
And your knowledge is endless.
I am a fan for life 😂
Thank you & godbless 🙏
When I hear "welcome back to mobility wod" brings back memories of 2011 2012 watching videos of you in your "mobility garage" :) so glad I found you Kelly Starrett
Just watching this stretch feels good on my back. Can’t wait to try it.
So good, thanks for combining all these into a single video
Thank you Kelly! My back was hurtin for certain and I was in the pain cave. Thanks for getting me out.
yes indeed Kel! always enjoy the informative vids! keep em up and stay fit and strong!
Thanks for the video and to the educated responses that complimented it.
Thank you so much Kelly this helped me to get out pain I was in today.
Excellent presentation and very informative! Thank you.
This has saved me from so much pain I love the MWOD
Thanks so much for posting this Kelly, I could hardly walk yesterday afternoon, then this morning I remembered your name referred to by world renowned MMA coach Firas Zahabi. I followed this instructional and 5 minutes later I was up and about and moving like there was nothing wrong with my back. I figured out why my back was sore too……simply overworked some of the lower back muscles by doing more snatch lifts than usual, which over the next few days got progressively more tense. I released the tension and hey presto! It felt though like a slipped disc near the tailbone, thankfully this was not the case.
Great to have you back on TH-cam
I can’t believe this worked ! Thank you!
I'm really late to the party, but so glad I finally made it! This is such great information! I can't wait to share it.
Love everything you put out!
Thank you for the video. I tweaked my lower back playing with my kiddos on the playground and came across this video. I was in a sometimes unmovable position and I'm the extreme type. I don't like to be under control so by watching this video and doing it made me feel much better...Thank you for sharing this very helpful. P.S. love the little one in the background doing exercise...Keep up little one...:)
Dr. Starrett, you're an inspiration. I love your creativity and teaching style! I missed your gym last time I was in SF but it's a definite stop next time I'm up north! What advice would you give to a budding fitness entrepreneur?
Thank you for this video.
can't wait to try this!
This is the best ...love it!
Brilliant. Thanks for providing simple and useful tools to address low back tweaks. I'm curious what assessments you suggest after the back is out of spasm mode and the pelvic region is realigned. I also found, in addition to the ball squeeze between the knees drill, using a band around the knees to apply external pressure helps create 'space' in the low back and fosters realignment. Thanks for the knowledge sharing, Kelly, and demonstrating, Jenny.
Holy shit. This worked for me. I got right back hip pain for a week from a heavy PR deadlift. Didnt' think this would work so I got massages (3 times) still didnt' help. Was bored today and I tried this, THAT CLUNK HURT A LITTLE, BUT THE PAIN IS GONE!!!
Is it back?
You are a gift, Kelly. Keep it up!
Seriously helpful. Thank you.
Muscle energy techniques. Big thumbs up for this
The pelvis is a major part of the body that you would never think to know it could be causing problems elsewhere in your body thanks for the video guys!
Thanks for this great tool.
So in other words, Muscle Energy Technique.
Great video!
My back seizes up a couple of times a year. I tried this last night (back seized up two day ago), and the improvement is amazing. I will keep doing this regularly, to try to avoid it seizing up in the future.
I have had intense sciatic pain for the first time for the last month. This has instantly made my pain go away and I can walk normally. I will continue with these stretches!! Thank you!
thanks for the comment - trying to think of 1or 2 things I can show my dad to help his sciatic low back pain too
As an ATC we always learned to get that 'pelvic pop' prior to remedying that HS/Quad muscle imbalance that yanks the pelvis into a funky rotation. Not sure if the order matters too much since, for instance, chiros usually work on surrounding/tight musculature and THEN go for their manipulations. But, since it is an active/isometric contraction that fixes the rotation, I think it makes more sense to release the joint first with that ball squeeze or something similar.
Pure gold! 🙏🙏🙏🙏
This shit is amazing, I messed my back up squatting going on 7 months ago and haven't been 100% since. Been to 8 sessions with a chiro, lots of stretches and strengthening exercises. Nothing helped. I bought the supple leopard book and saw this in there and tried it last night. Instant fucking relief. I had constant numbness in my left foot that went right away, I actually felt weird because I was so used to being in pain and one side of my hip being higher. I don't know why this isn't a common knowledge maneuver but it should be.
Great stuff man! Awesome.
GREAT STUFF! THANK YOU!
Tweaked lower back after doing squats this morning (my own fault, not getting great form but still pushed for last weeks weights , d'oh). Following this method has provided the first proper relief I've had all day, thank you.
You could also try segmental limb rolling. Almost instant relief. Good look bro, injuries SUCK!
Awesome. Thank you
This stuff is awesome!
Great vid. Lots of helpful info. Thanks KStar. And that woman using the C2 Ski erg. :D
dude. I absolutely fricking love your videos. Thank you so much.
Sable Worthy hey did this help you?
totally
Great video!
Amazing! Kelly would love to see more updates on TH-cam please. Don't need to do once a day like the project.. But once a week? :)
This is perfect! Helped me a treat with my back.... apreciate all ur hard work Mr Leopard!
Thank you sir!
Brilliant!
Thank you !!!
Holy crap this is magic. My pain goes away in a minute.
Have some pretty gnarly lower back pain from a competition a couple days ago. Caught low on a 255 clean. Immediately felt a sharp pain in lower back. It's kind of hard to stand straight, I'm kind of bending forward at the hip slightly. I'll try this out hopefully it works!
I kind of kept expecting the ball to explode when she squeezed it between her knees. DEM LEGS... LOL Great vid as usual!
OMG Thank you!!!!
Solid advice and techniques here, Kelly! I've used this myself during low back pain flare-ups and know just how powerful it is to be able to alleviate your own 'kinks' when your low back acts up. Hopefully heading to SF later in the year, so might try to get to SF Crossfit :)
Do you know where exactly does he place the ball when she is lying down?
So needed this a week ago but gonna hit this just to make sure everything is all normalized.
Life saving thank you
Thanks 4 sharing my brotha
God damn it kelly... Thank you!!!
Ouch back was hurting (without any deadlifting or heavy squats) this really helped.
first of all, when I tried to watch this on my phone the other day, the buffer would freeze with your face in some funny, and probably unflattering looks.
Secondly, this sounds like great stuff. I always have issues with my back. I had to see a therapist earlier in the summer, and started to realize this was one of the issues that I was having. What I was given to do was similar to this, but not explained as well as this. I will try this version and see how it goes, but I think I will like it better.
Great info. best from Spain
4:36 coughs in hand and touches her haha love it
noticed this so hard in the age of COVID
THE BEST!!!
lol I just relieved my right SI pain with that push pull technique. cant believe it was so easy.
After about 15 months of pain in my right hip, physical therapy, chiropractic, toradol and cortisone shots, I did just the leg push/pull before bed last night: the pain is gone almost completely.
how does it feel now being 4months on?
This absolutely provides relief to me for lower back pain and spasms? I have SI joint and L5-S1/ L5-L4 bulges, and this is a nice fix for the pain. How often is it ok to do this?
Thank you so much! Just popped my pelvis back into place. Good to go lol
Glad I watched this. I didn't have an 'oh shit' moment with my back, but there was something up after my workout. When I put the ball in between my knees and squeezed, I heard the click. Feel loads better. Thanks
Tried This...
Heard A Click...
No More Pain 😌👌🏽
Thanks god for KS!
Kelly Starrett YOU DA BOMB!
Still a better love story than Twilight.
No but seriously, great video!
hey, i've been trying this and its been helping, i saw on line to use a stick across both legs to maintain the alignment on both sides when pushing and pulling, is that okay to use? how many times on each side, as my right pelvic side is forward? i have a twisted allignment in back and the left side won't activate correctly, and the right side is too activated if that makes sense, would the ball exercise's help all of that?
Many thanks
The little girl playing in the background is comical :)
Would you recommend massage gun like tim Tam or theragun???thx.....apprecate your videos..
Very informative, where can i buy your expert recommended stools?
Do you need to do the push / pull on both legs? Or just one to get the rotations to normalize?
I had a tweaked back 8 weeks ago! I don't have a disc herniation, a fracture or neurological problems. The doctor describes it as general lower back pain but it won't subside. I don't have a full ROM of flexion without pain and i am definitely tight in the area mostly for fear of hurting.
I tried the video suggestions for the first time just now. It feels much better...
I will update this post as to whether it helped long term
Thank you anyway MWOD
+PAORB156 did it help long term? Which exercise helped the most?
+Louis O. It turned out i have spinal stenosis O4-O5 and O5-L1. These didn't help but what my doctor prescribed helped and i am pain free most of the time which is a mircale
So, 1) Ab crunches but don't stand up too much alternated with bicycle crunches (in the same position=lying down on your back. You should make sure at all times that your back does NOT move. Do 3-4 sets x20 reps
2) lie on your stomach and raise left hand/right leg and then right hand/left leg for x30 reps 5-6 sets.
3) For stretching do the cobra and frog pose (search google)
I do these everyday 2gether with my regular training (no more barbell squats/deadlifts,standing row for me though). If i don't do them for several days then i start having very minor pain, so basically it's a routine i use as a warmup before any sports activity
This only applies to my specific condition, so good luck
+PAORB156 I've done some research and find that inversion tables have helped many. Check them out. I also found some testimonials on reddit. Just plug the following in after the dot com and it should take you to it. /r/Sciatica/comments/3fjtmi/i_think_this_100_inversion_table_saved_my_life/
what about an old untreat low back tweak done years ago? would do you the same thing? no matter how long and often I foam roll, stretch or mobilize (with the green band) my right hip flexor, it's so glued and in spasms. if I move hip upward it clunks, and my knee is stucked in. my right glute doesn't work.
Hi I need recommendation for an MWOD for tight/overworked erector spinae on right side with associated numbness in right thigh, thank you.
might this be the type of therapy you would use with someone with herniated discs (ex. I blew out the disc S2/S3---S2 is experiencing some degradation as well.)?
Whoa did that seriously just help?
Tweaked my back about 8 hours ago on a squat. Found this video and tried two times each leg and then squeezed some toilet paper. Small pop when I got up. Feels more comfortable already
Kelly... You're the Man!!! After some deadlifts at my class this morning my back was a bit tight but now it's all good. I performed this drill 4 sets with 10 reps and now more relaxed. 👌🏿👌🏿👌🏿
She sure is manly!
Your back is supposed to be tight... Deadlifts primarily work your back. My back is literally tight to some degree all year long, 24/7 from Powerlifting.
***** How intelligent.
Labawesome!!!