How to Fix “Low Back” Pain (INSTANTLY!)

How to Fix “Low Back” Pain (INSTANTLY!)

JEFF: 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? Jeff Cavaliere, Here with Jessie and Raymond. 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. You need to, first of all, start by identifying
what it is properly because it really isn’t low back pain. We’re not talking about the muscles here,
in the low back, even though you might feel some of that pain up there. Really, what we’re talking about is a glute
medias. This is a rampant problem, and one that is
caused by a lot of sitting, and a lot of things that we’re possibly even doing wrong in the
weight room. First of all we want to make sure we’re all
talking about the same thing. Right here, if you look on Raymond, the glute
medias is this muscle that runs right up under here. It’s actually underneath the glute max, and
it attaches just on the inside of this bony area here that we’re going to call the PSIS. Now, why does that matter? Because big, bony areas make it really easy
to feel, and find out, and make sure that you’re on the same spot. So if you look here on Jessie, if you lean
forward you can rub your hands across the low back, and you should instantly be able
to feel two spots where the bones are sticking out. That is exactly that same are that I just
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. The first is: 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. We know when we lift one leg the body wants
to fall in that direction. Meaning, 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, Jessie. Yeah. Sort of like that. It starts to drop on every step. You don’t want that to happen. But here’s what’s even bigger. If you lift weights and you squat, the problem
is, I can almost guarantee you that when you start to get this pain, at some point, it’s
because you don’t have an equal distribution of weight through both of your legs. We can test that very, very easily. You’re probably going to be very shocked by
what you see. Just stand with your feet shoulder width apart. Like here. Now, when you go, all you’ll want to do is
just lift one leg up, off the ground. If I lift the left leg I can do that. Not a problem. If I have to lift my right leg I have to shift
my weight too much. A lot more significantly than I did on the
other side. If you have to shift your weight, or if you
see that your shoulders move a lot to one side in order to get your weight off that
foot; then you don’t have an equal distribution. What’s going to happen there is, it’s going
to cause imbalances that will start to rear their ugly head in the form of this more frequent
back pain, and we can eliminate that. When you squat you want to have equal distribution. So now, the most important thing is fixing
the damned thing, right? So if you come down on the ground, I’m going
to show you exactly how we can do this, and get rid of it right now. More importantly, some exercises you can do
to strengthen it so it doesn’t come back again. So the fix for this is actually pretty easy
to do, and most importantly, quick. If you find this and you do it right you’re
going to feel relief right away. So you take your finger and your thumb, you
put it right up on that spot. JESSIE: You going to draw me like one of your
French girls, Jeff? JEFF: I can’t draw, dude. Let’s go. So you put your – what an idiot. You put your thumb right on that spot. From here, now all you’re going to do is use
your own pressure from your hand, and then move your leg in a certain direction. What you don’t want to do is, you don’t
want to start reaching for a lacrosse ball and putting it underneath you because when
you’re in pain, you’re already inflamed, you’re putting too much pressure on this area that’s
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 that you can control. So once your finger is on that spot you’re
going to take your leg through the same direction right here. You’re going to come down until your knee
touches the ground. Once it touches the ground it’s going to kick
back, behind you, into extension. It’s key that you get past the midline of
your body here, and then when you do, you’re going to lift up. You toes should be pointing a little bit down
toward the ground when you do. So when we make sure that we’re getting a
lot of hip abduction here. So then the thumb 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 Jessie. You’re pushing as hard as you can to that
spot, he comes up, he lifts, goes down, touches down nice, and slow, back into extension,
lifts up, toes pointing down, and every time you feel that. Right, Jessie? 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 here; this trigger point. Try to see if you can burn it out. You hold that spot one more time, you get
right back into this position. So the leg is getting back into extension,
toes pointed down, abduct it, and hold it, and squeeze it as hard as you can. In other words, lift this up, squeeze it as
hard as you can. Now, one of the interesting things – he’s
groaning over here – one of the interesting things that you’re going to notice is, when
you have issues here, and you get this frequent low back pain, this muscle is probably really,
really damn weak. This alone feels like agony. You can’t even hold it up, even though – I
know people that can squat hundreds, and hundreds of pounds that really can’t do this exercise
very well. That shows how much pain and weakness there
is, right? So once we’ve done that, now when you stand
up you should notice an immediate relief. Go ahead and stand up, Jessie. You should notice an immediate relief in the
amount of discomfort that you feel in that spot. We’ve actually gotten rid of that pain for
the short term. More importantly now, how do we keep it away? That’s what I want to show you next. Okay, so here’s what you’re going to want
to do to get rid of this pain once, and for all. One exercise here is, you’re just going to
use a wall. You put one arm up, just like that – that’s
not meant to push against the wall with. It’s just meant for support, and balance. You take the leg that’s on the inside and
you lift it up. Now, what they did is, it should let this
hip just drop out to the side casually, this way. But the glute medias, remember, it wants to
make sure that it doesn’t drop. So it’s going to drive it back in until that
leg touches the wall. Then you let it drop out again, and then it
drives up, and across. So we’re actually working this outside hip
– the one with the leg on the ground – and you want to do this for about 10, or 12, or
15 reps. But most importantly, make sure you get really
good, solid contractions here so you’re teaching it to get stronger. How many times? You want to do this at least 3, 4, 5 times
a week. Maybe even just once a day if you have the
back pain right now. You want to get into the routine of doing
more of this, especially if you’re sitting a lot. We have another exercise here that you can
do and this is a little bit odd, but I promise you, it’s going to work. Okay, so this one’s a little bit elaborate,
and yes, it’s definitely weird. We actually call it what it looks like. It’s a sac swinger. You’ll see in a second. You just basically take a dog leash and you
take a kettle bell – any kind of weight here. Of course, this could be a dip belt, too. 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 Jessie’s going to step into it, and then
he’s going to hook it around his waist. Just from there. Now, it’s hanging in between him. Now you know the name – why it got the name. Now he’s going to turn around this way and
all he’s going to do is, he’s just going to start walking and try to maintain a nice,
slow, normal gait. And you can see every time he lifts one foot
it’s challenging now. Not just to try and hold up the weight of
that leg that’s 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 warmup and you can feel that, and your low back pain should start to be a thing – he’s
already burning. Just from one, little walk down, and back. Just do it – again, you want to do this
in the privacy of your own house? That’s fine, but I can promise you that this
low back pain is going to become a thing of the past. Finally, the other exercise is the treatment. Remember when we had you lay on the ground
and put your finger there? Well, just the movement itself – bringing
your leg back behind your body, lifting up, toe down, coming forward, touch the ground,
come back, and do those leg lifts – you do as many of those as you can until you build
up your tolerance, and your endurance there, and you make sure you do it on both sides. That exercise, from the treatment standpoint,
becomes a thing that you actually want to do to make sure it stays away long term. Guys, low back pain is one of the most common
things that we all deal with and it can undermine any of your workouts. As anybody who knows, when your low back is
humming it’s really difficult to even get yourself in the gym, let alone to lift anything
of significance. 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. All of our programs are available at If you’re looking for our latest video we’re
always going to link one up here for you. If you haven’t subscribed already, make sure
you do. And click on the notifications. Turn them on so you never miss a video from
ATHLEANX. All right, guys. I hope you get rid of this pain once, and
for all. I’ll see you guys back here soon.

100 comments on “How to Fix “Low Back” Pain (INSTANTLY!)

  1. ATHLEAN-X™ Post author

    Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!

  2. Collin Jilbert Post author

    Oh my goodness man! I just did the first exercise alone and man! I feel amazing already! I can bend and touch my toes without wencing ir feeling like my breath was taken away. Thank you so much for making this video! Greatly appreciated

  3. Christopher Bonilla Post author

    I have back pain right now and all I did was close my mini blinds, the spasm is real. Scared to do any work out at this time. But should I????

  4. MuyBitchin Post author

    Anyone know if this should help with sciatic pain relief? Only 22 here and its killing me…

  5. Vikram Sundaram Post author

    This is amazing, I spent six months and thousands of dollars on therapy but no one taught me this. Thank you

  6. Paula Pfeifer Post author

    I am a 59 year old female and have had right hip pain for >10 years. Thank you so much for your knowledge. These techniques gave me instant pain relief. I have spent so much money on medical doctors, gym memberships, massage , physical therapy (two different sessions years apart) and chiropractors. I am not a person who sit a lot but over the years my right side has continually became weaker due to pain. Now with my pain gone I am working on strengthening my right hip. Thank you, thank you, thank you! You have no idea what this has done to my emotional well-being. Long term pain can be so debilitating and now I have hope! ❤️

  7. Melchizedek Lockwood Post author

    Bro…Jeff! This actually worked! I've been suffering for years since I gained weight with hypothyroidism, and thought me losing weight was the solution, but it would eventually come back if I gained even 5-10 lbs. I felt the same burning in that gluteal muscle that I'd felt recently when I decided to start cycling, and both, and yours, specifically, resulted in immediate relief! Thank you! Gonna keep doing these exercises until I notice the pain is gone permanently.

  8. Preston Peters Post author

    I thought this was bs even after reading the comments. I was wrong! My pain immediately went away. I missed 2 days of work … iI wished I would have watched your video days before but it doesn’t matter at this point because I am extremely happy the pain is gone.
    I just got off the floor and the pain is gone. Unbelievable!!!! 💪🏾👏🏾✌🏾

  9. Stephen Erickson Post author

    Holy shit. Threw my back out when I was 18 and now 17 years later after chiro, PT, stretches, low back workouts. Noone has ever told me to do this but that is exactly where the pain is at. I could never really explain how find the pain either. I will incorporate this into my Athlean X training.

  10. Khizar Junaid Post author

    I have no idea why I’m watching this😂
    I don’t have any lower back pain anyways lil

  11. nenolik Post author

    woow man tnx.
    I've been thinking all the time it was my lower back even put some more lower back exercises. this hit my pain muscle and it worked. I will continiue doing this.

  12. D Mora Post author

    High rep band goodmornings help me with this as well. Take a slightly wider than shoulder width stance and a lighter band so you can bang out your 40-50 reps at a very fast pace. Do this for 3 sets. You're gold!

  13. IR MAD Post author

    I just want to say thank you Jeff.. this pain was going to my testicle and your exercise gave me instant relief.. thank u

  14. why am I here Post author

    Almost 3 years since this was posted and it’s still more helpful than my chiropractor

  15. David Rebollar Post author

    I just did the movements you recommend and WOW, it took away the pain on my right side. Instantly I was able to stand straight with no pain. I had been hurting for over a week and just Wow. Thank You.

  16. TheMoon2moon1 Post author

    This guy is dam good! Thank you! I had 3 weeks 16 hours a day of solid death pain in my lower back and the chance I did have to sleep was a dam nightmare. It's gone. I will continue with these exercises.

  17. iskender ryskulov Post author

    I don't know if you read comments, but thank you. I am from post-Soviet Union country in which physical therapy does not exist which means that you can't get help even if you ready to pay for that. Your videos make me so much grateful to internet, the fact that I am able to get help from you even when you are thousands miles away and that there will be other people that will use that knowledge even when you are gone is terrific.

  18. William Troutman Post author

    I was about to start using oxys again to get through my work. Thank you for giving me the knowledge and tools to prevent me from going back to my old ways. You're a Godsend

  19. Jame Andy Post author

    This specific back ache guide book honestly is amazing to me, look for Google "Kemzαnο Loni". Usually, the actual alignment of my knees, hips and also back is maintained due to this. As I wake up each morning, I truly don`t feel soreness any longer. Furthermore, I noticed improvements on my knees because of this program. .

  20. Dusten Pribble Post author

    Wow! I’m so happy I found this video! I woke up in excruciating back pain this morning did this stretch and instantly my pain is gone! Thank you Jeff C!

  21. Aleksandar Jovanovic Post author

    Great video! It helped to ease the pain along my right leg and right hip. Thanks a lot!

  22. abhijay kale Post author

    OMG!! That really helped me ! ….I wasn’t knowing how to get rid of this pain…now I’m feeling much better…Thank you!

  23. Logan Russell Post author

    Woke up this morning with terrible lower back pain and I just tried this. I already feel much better now. Gonna try doing this on a regular basis Thanks for this video Jeff. God bless you.

  24. Brendan J.T. Post author

    If I continue this for a month, I can get back into heavy lifts.

    I'm buying another program at this point.

  25. Greinch One Post author

    Omg i swear the pain is gone instantly in this exersice at 4:15 .
    Thank you so much man i was so worried about myself you are a hero ❤

  26. Nicole Lonnie Post author

    It had been just 2 days ago since I utilized this back ache, "Kemzαnο Loni" (Google it) nevertheless it already made some big difference. Essential to avoid low back pain. It has successfully attained my anticipations. I have just utilized it several times but seems to do what it`s likely to.. .

  27. Silver Clouds Post author

    Fantastic short clip and clearly explained. Thank you so much for sharing these techniques.

  28. Jame Andy Post author

    After 2 days of employing this particular back pain guideline named “Kemzαnο Loni” (Google it), I found that it made my condition much better. Essential to keep away from back pain. As I had thought, it fulfilled my expectation. It is quite effective even after using it several times. .

  29. Switch Post author

    My lower back was killing me last two days..I just did the first two workouts and feel 90% better. THANK YOU!

  30. علي اسماعيل Post author

    العراقي أمير الاحزان مر من هنا
    وين العراقين 👍

  31. sandeep kafle Post author

    Hey jeff do a video on things not to do in gym with buldge discs and abs excercise for buldge discs

  32. Phil McKendry Post author

    With a 50 year old motorbike accident leaving me with one leg 7cm shorter (I don't wear a built up shoe) – I'm keen to try this as I'm now starting to get some lower back pain – i do lots of core work and lower back exercises (which seem to work) but am keen to try these exercises out 🙂

  33. Northerly Future Post author

    Omg thank you so much it instantly improved my back problem and if I do this 2-3 times a day it'll be gone May god bless your soul

  34. freddie fontanez Post author

    Omg!!! It worked and I cant believe it. I was just about to start receiving injections to try and get rid of the lump in my lower back ( right side). I did the floor oversize and I literally felt the lump move on the 6th rep but continued to a full 10. It's gone and it feels so good not feel my back and not have the lump there. I have been going to see a chiropractor 3 times a week and keep asking them to help with the lump, they hit massage it but it never goes away. This made it go away, it startled me when I felt it just move and disappear. Cant thank you enough! The best information out here for all to see.

  35. Tonya J Post author

    OMG you seriously just saved me! I have been in SO much pain for the past 3 week. I went to the chiropractor and had 2 massages and yet still in so much pain! But just after doing this simple stretch, I felt some relief! I’m going to continue to do this daily. Thank you SO much, you really have no idea how grateful I am🙃

  36. Sazzad Ali Post author

    No way…. it worked for me…I can go back to work now 😁….people pay for this info…thank you soo much

  37. John Williams Post author

    I just follow up with this training nw and it was awesome, I felt it so much sir and I think I have found the solution dat I have been fighting for so long

  38. Norman Mikalac Post author

    Great video. Should I stop my regular gym exercises and do these instead until the pain stops?


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