Low Back Pain Explained and FIXED

Low Back Pain   Explained and FIXED

– (groans) Peter’s been in touch, dude has got low back pain. As promised, I’m going to share with you how we fixed it. (moans) Check out the rest of this video. Fascinating fact time, I’m afraid to tell you guys, that at some point in your life you will suffer from low back pain. Now, just like Pete did, he was suffering down in
the base of his spine, it came out of nowhere, he had no idea what had caused it. I figured, the information
that I offered him would be just as beneficial
for you guys to hear and hopefully help you if
you currently have pain, you’ve had pain or you want to prevent
pain in the lower back. Let’s go through it in
a little bit more detail and we’re going to start by recapping on the relevant anatomy. So the anatomy of the spine, we’re going to use the model again, and there is a much better detailed video than what I’m about to give you available on the Challenge Physio channel. If you haven’t done so already, I suggest you subscribe, click on that bell button, you’ll get notified of any
new videos that I bring out. In the meantime, when we’re looking at the
lower back causing a problem, you are considering the basic mechanics, not just of the whole spine, and specifically the lower back, but of the whole body. Remember, your lower back likes to extend, to lean back, and it likes to flex, to bend forwards. It doesn’t like rotating an awful lot, if your try rotation
specifically in your lower back, you are going to irritate something. The facet joint, the discs, you might cause a bulge, you might cause some
inflammation in the joint. Both of which can cause
irritation to your nerve, both of which will also cause the muscle tissue around the
spine to jam up, to tighten. It does that to protect you, it’s very, very clever. So why does it happen? It’s because it’s doing something that it shouldn’t have to do, and that is where you need to understand how the rest of the body connects. The human body is the most
complex machine known to man, in simple terms, you are a series of moving parts, but the way that those
parts move together, in collaboration, is where
things become truly fascinating. Now, the way that you’re connected comes back to this fascinating
network of connective tissue known as fascia. Have a look at these images, they illustrate how the fascial
networks throughout the body bring our parts together, but the really crucial fact
when you look at these images is understanding that your skeleton, your spine, the bony
structures throughout the body that we would often be led to
believe are the scaffolding, the support mechanism of the body, are completely covered
in connective tissue. There’s not one part of your skeleton that is exposed to the outside world, and, therefore, the very
fact the connective tissue at the slightest point around the bone, perhaps the forehead, over your peripheries, your fingers and your toes, that connective tissue is
still supporting your skeleton. So consider this, your skeleton and your spine are free floating within
the connective tissue, it therefore makes a lot of sense that if the connective tissue becomes disrupted or
congested in one area, it will absolutely have an impact on another area of your body. It will contort, it will pull your body into a position that will be non-optimal
for somewhere else and start to cause a problem. That’s exactly what happens when you start to get low back pain. Hopefully now, the image of
how your body is connected right the way through
with connective tissue, with the fascia all the way around, supporting and cradling
your spine and skeleton has helped you to see how
something not working in one area is going to cause a problem in another. Now you’ve got to try and understand how something not working comes about. And, in my experience, you need to consider the
areas that you use the most. Think about the posture
you’re in the most, I say this a lot in a
lot of the other videos, but the posture that you use the most, that you’re in the most
throughout the day, means certain muscle tissue
is getting a hard time, it’s working so, so hard that it sends a signal to the brain to say that it’s stressed out, that it’s in demand. The brain’s response is
to send loads of attention to that area, and by sending loads of
attention to that area, just like other parts of the body, your nails, your skin, your hair, it starts to remodel, it lays down more fibrous tissue. Now, at that moment, that’s brilliant because it
allows you to achieve the task, but unfortunately by
repeatedly doing that, what happens is the
area becomes congested. That area becomes so jammed up with tissue that it starts to effect
the way that it functions, the way that it moves. And when you start to lose some of the movement in that area, you are going to have an effect
on other parts of your body. Now, in the sense of low back pain, what I tend to do is consider how the person uses their body the most. And, unfortunately for most of us, as I’ve said in the other videos, it’s using our phones, it’s using technology of some kind, tablets, PCs, laptops, usually in sitting, which means the lower half
of our body pretty much, from the bottom of your ribcage down, is fairly redundant. You’re working so hard
from your shoulders, from your arms, from your neck, from your head. Constantly working on a
daily basis from these areas means they get jammed up. The tissue gets really congested. Now, it creeps up on you, it doesn’t happen overnight. You won’t realise until
something else fails that that has actually taken place. But when these areas get so jammed up that you can’t move from them effectively as you used to, areas like your lower back are going to be asked to
do a hell of a lot more, they are going to be asked to do things that they don’t like to do, and that is going to
include some rotation. It can do it for a little while, but it can’t do it forever, and when it can’t do it anymore, it is going to let you know, just like it did to Pete. Now what do you do? You’re understanding that
your lower back failed because another area had already failed. Your lower back was the victim of something else not working, and if we go on the basis
of averages for the world, for the way that the body is being used by most human beings on this planet, it makes absolute sense that you should be targeting
the top half of your body, mobilising it, freeing up the tension, releasing areas that
aren’t working properly and have got congested in order to relieve your low back pain. So here we go, I’m going to give you my top five tips for getting rid of that low back pain. Acute episodes, and potentially for good. Here we go. Number one, if it’s acute low back pain, it stands for reason that
you need to manage that pain. You need to manage the
pain that is disrupting you on a daily basis. Now, don’t underestimate
the power of using ice, ice, believe it or not, as cringe worthy as that sounds, putting ice on the area that is painful, for no more than 10 minutes at a time, will significantly help to
reduce your inflammation. The pain effect that it has, the analgesic effect, the way that it reduces your symptoms may just allow you to
move about a bit more, and that is your priority. Even with acute low back pain, the best thing is to try to
keep moving as much as possible. You’re going back to basics again, the importance of circulation. Okay, we’ve moved on from suggesting that you should lay down
for a couple of days in bed and do not move, that is not going to help, what you need to do is keep moving, and if keeping moving requires the use of ice on the lower back, and perhaps some analgesia, some pain relief, suitable medication that
you know that you can take to dampen down the level
of pain, brilliant. Use them to reduce the
pain and keep moving. Tip number two, this’ll sound crazy, but I want you to be intuitive. I want you to listen to your body, believe it or not, and trust me, I see this a hell of a lot in the clinic, your body is already trying to tell you what you should do to help the pain. Now, if it feels like you
want to round off the spine to reduce your symptoms, then go ahead, round off the spine. If it feels like you
need to place the hands in the small of your back and lean back, then do that. Any subtle movement that you
can get in your lower back at the time of it being painful, that feels right and doesn’t make it worse is going to be the right thing. Now, this isn’t a cop out, this isn’t a cop out tip, my preference would be
movements of both kinds, remembering the lower back, that’s flexion, bending forwards, perhaps laying on the ground
and hugging your knees. Or perhaps it’s laid on your front and arching your back, going into extension. But see what you can get away with, try and move in both directions and do the ones that feel right. Tip number three, sandwiched in the middle, quite possibly the most
important take home tip for not just low back pain, but for any problem in the body. Okay, this, I feel, is the special nugget
everybody should know. Deep breathing, get your breath back. It stands for reason of the saying, something took your breath away. When you get agonising low back pain, there is a good chance it
has been such a blow to you it took your breath away. Actually going through the process of restoring good abdominal breathing is going to help you to
strengthen the very tissue that supports your spine. Not just in the lower back, but right the way through. By practising deep abdominal breaths, you are going to help your diaphragm to start working properly and, in turn, you’re going to gently draw on the tissue that is holding your spine
into a good position. So practise some deep abdominal breaths, the link up here takes you
to the other video I did showing you how to do those. Tip number four, and we’re moving up your
body for good reason. So we’ve just discovered how
the connection of your body and the congestion that you create in the top part of your body is impacting on your lower back. So it makes perfect sense that
you should spend some time, if not most of your time, trying to free off this area. Now, the exercise I’m showing you there is a brilliant one to do to
release your shoulder girdles. Simply loosening off your shoulder girdle, that being your collarbone at the front, the shoulder blade at the back, particularly on your dominant side, if that feels the most
jammed then get it moving. Now, it’s not always the case, you would assume that your dominant side
may be the most congested, but I have people that, in order to use their dominant side, they lean on their
opposite, non-dominant side to have support so they can function. That often leads to this side being worse, how do you figure it out? Check them out. Roll one shoulder, lift it up, roll it back, compare it with the other one. If you find that one
feels like it gets stuck, it doesn’t flow as well as the other one, that’s the one to work on. Shoulder girdle rolls, that is going to start to
relieve your back pain. And finally number five, this is going to surprise you, I want you to find something that helps you to down
regulate, to de-stress. Now, I appreciate, at the time when you are
in agonising low back pain, when it is acute, this is hard to achieve. However, using the ice, using the analgesics, using anything that reduces your symptoms to the level where you can then
find a comfortable posture, I want you to apply any technique that you are comfortable with, that you find helps, to de-stress you. It might be the deep
abdominal breathing exercises, it might be listening to a meditation, it might be just sitting quietly and being comfortable
with your own silence. Quite often, it will require
a bit of a digital detox. Okay, so if you start to factor in that we are suggesting
your upper thoracic spine, your shoulder girdle, collarbone, shoulder blades, the neck. Getting jammed up has
caused your low back pain, consider removing, or at least reducing, the very things that have
caused that in the first place. So my final tip to help
reduce your low back pain is to take some time out, relax, breathe fully again, and allow the areas that feel tense to let go. Let’s recap and summarise so
you hopefully get the gist. Before we summarise this video, consider subscribing to the channel if you find that this has
been beneficial for you, or perhaps you’re able to forward it on to someone that you know would
benefit from the content. I really appreciate it, remember, you can click
on the subscribe button so every time I release a video you are notified of it. There are other means of contacting me, I obviously have the Instagram channel, we also have the Facebook page, or good old fashioned email and website. The details are along
the bottom of the screen. Stay in contact, just as Pete did, I’m more than happy to hear from you. If you fire in your problems, I will try my best to help them. Okay, to summarise what
we’ve gone through, low back pain, it’s the victim of
something else in your body not working correctly. That’s the first thing. Secondly, more often, the area that isn’t working correctly is the area that you use the most. The posture you’re in the most
causes most of your problems. For most of us, it’s the top part of the body. So working initially in the acute symptoms with your lower back, reducing the pain, but then considering the
other areas of your body that have caused it by being congested, release those, continue to work with them. Adopt strategies to help you de-stress, to keep active, to keep mobile, consider a digital detox, and your low back pain
should start to resolve. Keep some of them up and you may even prevent it coming back. If you don’t, give me a shout. Good luck people, take care.

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