How to Fix Low Back Pain INSTANTLY!

If you've got back pain that you can literally put your thumbs right on, I'm going to show you how to get rid of that today and, more importantly, give you a strategy for making sure it does not come back ever again.

What's up, guys?

Herewith are Skylark and John. If you're looking for a way to get rid of that back pain – and I'm talking about the type that you can literally put your finger right on, where you can feel it, and sometimes even by putting your finger there, it shoots pain down, into your butt.

There's something you could do about it. First, You need to identify what is appropriate because it isn't low back pain. We're not talking about the muscles in the lower back, even though you might feel some of that pain up there. Really, what we're talking about is a glute medial. This is a rampant problem and one that is caused by a lot of sitting and a lot of things that we're doing wrong in the weight room.

We want to ensure we are all discussing the same thing first. If you look at Raymond, the glute media is this muscle that runs under here. It's underneath the glute peak and sticks here inside this bony region that we'll call the PSIS.

Now, why does that matter?

Since large, bony areas make you feel very easy to find out, to ensure you're on the same spot. So, if you look here on Skylark, if you lean forward, you can rub your hands across the lower back, and you should instantly be able to feel two spots where the bones are sticking out. That is precisely the same area I showed you on the skeleton. If you run your fingers just to the outside– where you get all the increase in pain and tension – then we are talking about the same thing, and this is what we're going to be able to take care of right now.

So what's the muscle supposed to do for you anyway?

Two things:

First, you should be able to use it to abduct your hip. Meaning to lift your hip up and out to the side. The other thing that's even more important is that with every step you take, its job is to make sure that your pelvis stays level. When we lift one leg, we know the body wants to fall in that direction.

This means the hip on this side wants to fall out this way. So it wants to, instead, if the muscles were working right, keep your pelvis level so it's not doing this. There's something called a Trendelenburg Gait, where when your hips can't do this, you start to look like – show them, Skylark.

Far more so than I did, on the other hand. If you have to change your weight, or if you have to switch a lot of your shoulders to one side to get your weight off, that foot doesn't have an equal distribution. What will happen there will cause imbalances in the form of this more frequent back pain that will start to rear its ugly head, and we can remove that. You want to have fair distribution when squatting.

So the most important thing now is to repair the damned thing, right?

So, if you come down to the ground, I will show you exactly how we can do this and get rid of it right now. More importantly, you can do exercises to strengthen it so it doesn't return. The fix for this is easy to do and, most importantly, quick. You will feel relief immediately if you find this and do it right. So you're taking your finger and thumb, putting it right there.

You're going to draw me like one of your girls in French?

I can't draw, dude. Let's go. And you're putting yourself a fool. You put the spot right in your thumb. g in a specific direction. What you don't want to do is, you don't want to start reaching for a lacrosse ball and putting it underneath. When you're in pain, you're already inflamed, and you're putting too much pressure on this area that is likely to resist what you're trying to do, and not help to fix it. In this case, you want to use the top-down pressure you can control. So once your finger is on that spot, you will take your leg in the same direction.

You will descend before your knee hits the earth. If it hits the ground, it will go back into expansion behind you. It's essential to get past your body's midline here; you'll rise when you do.

Your toes should point a little down to the bottom when you do. But when we ensure we get a lot of hip abduction here. The thumb then pushes in and holds this back. Now, I don't have to do any of this. This is going to be done all by you and Skylark. You're pushing as hard as you can to that spot; he comes up, lifts, goes down, touches down lovely, and slow, back into extension, lifts up, toes pointing down, and every time you feel that.

Right, Skylark?

You can feel it flossing through there. You do this about 10 times. Once you're done with those, you rest for about 10 seconds. Now we want to try and fatigue out this muscle spasm, this trigger point. Try to see if you can burn it out. You hold that spot again and get right back into this position. So the leg is getting back into extension, toes pointed down, abduct it, hold it, and squeeze it as hard as you can. Pick this up, and press it as hard as you can.

Now, one of the exciting things – he's groaning over here – one of the exciting things you'll find is when you're having trouble here and getting this constant low back pain, it's probably an inferior muscle. This alone feels like agony. You can't keep it up, though – I know people who can squat hundreds and hundreds of pounds and can't even do this exercise all right.

That shows the amount of pain and weakness therein, right?

So once we've done that, you should notice immediate relief when you stand up. Go ahead and stand up Skylark. You should see immediate relief in the discomfort you feel in that spot. In the short term, we have actually gotten rid of the pain.

More importantly, how are we to keep this away now?

That is what I would like to teach you next. All right, here's what you want to do to eliminate this pain once and for all. One exercise here is you'll only be using a wall.

Just like that, you put one arm up – it's not supposed to smash the wall with it. It's just meant for support and balance. You take the inwards leg and pick it up. Now, what they did should let this just drop out to the side casually, this way. But the glute media, remember, wants to make sure that it doesn't drop. Then it'll push it back in until it hits the wall by that leg. Then you let it drop out again, and then it drives up and across.

So we're working this outside hip– the one with the leg on the ground – and you want to do this for about 10, 12, or 15 reps. But most importantly, make sure you get perfect, solid contractions here to teach it to get stronger. How many times? You want to do this at least 3, 4, or 5 times a week. If you're getting back pain right now, or even once a day. You want to do more of this routine, particularly if you are sitting a lot.

We have another exercise here that you can do, and it's a little different, but I promise it will work. Okay, this one is a little complicated, and it's certainly strange. Indeed, we call it as it looks like. It's a sac swinger. You'll see in a second.

You only take a dog leash and a kettle some weight here. That, of course, could also be a dip belt. But if you don't have a dip belt, you put it right around here, and then what you're going to do is, you're going to step in. So Skylark will walk in, and then he will lock her around his waist, just from there. Now, it's hanging in between him. Now you know that name – why it got that name.

Now he'll turn around this way, and all he'll do is just start walking and try to keep a good, slow, natural gait going. And you can see each time he raises the challenge of one foot now. Not just to try and hold up the weight of that leg in the air, but now he's got to control the weight that's hanging beneath his legs, too.

So this is a more advanced version of what we just showed you, but this is going to really start to free up those hips, teach those muscles to be a lot stronger than they are, and more importantly, you do this as a little bit of a warm-up, and you can feel that. Your lower back pain should start to be a thing – he already burning.

A little walk down from one and up. Only do it- again, do you want to do it in your home's privacy?

That's good, but I can assure you that this pain in the lower back will become a thing of the past.

Finally, the other exercise is treatment. Remember when we had you lying on the field and putting your finger there?

Well, just the movement itself – bringing your leg back behind your body, lifting up, toe down, coming forward, touching the ground, coming back, and doing those leg lifts – you do as many of those as you can until you build your tolerance and your endurance there. You make sure you do it on both sides. From the treatment standpoint, exercise becomes something you want to do to ensure it stays away long-term. Guys, low back pain is one of the most common things we all deal with and can undermine any workout.

As anybody knows, when your lower back is humming, it's tough to even get yourself in the gym, let alone lift anything significant. We want to make sure we have that fixed. Guys, if you're looking for a program that puts the science back in strength – as a physical therapist, everything I do has both things in mind. Not just getting you to look better but to feel good, too.

Summation: All of our programs are available Here. We'll always link one up here if you're looking for our latest article. If you still need to subscribe, make sure you do. Click on the notifications. Turn them on so you get all the pieces from Team SK. All right, guys. I hope you get rid of this pain once and for all. I'll see you guys back here soon.