Lower 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 low 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 lower back pain and a quick exercise you can do to relieve your discomfort instantly.
The gluteus medius is positioned 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 lower 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.
Once you rid the pain in your low back and feel confident and ready to start your workout program, be sure to head to athleanx.com via the link below and check out the ATHLEAN-X training plan. Created by a physical therapist, this plan is going to help you build ripped athletic muscle without compromising the long term health of your lumbar spine in the process.
For more videos on how to get rid of “low back” pain and the best stretches for loosening up your lower back, be sure to subscribe to our channel via the link below and remember to turn on your notifications so you never miss a new video when it’s published.
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https://www.youtube.com/watch?v=4CexbEf9cFU
Just when I needed this the most.
Man, you got so much content you can just play it in repeat for the rest of your life and ALMOST nobody would recognize it.
I had lower back pain for years on and off. Still do. I found this exercise (along with a few others) in the longer video and it fixed me right up. First thing I ever tried that provided instant relief (other than drugs).
It works really well. I started doing it since the original video where this clip is from and within a few weeks, the pain was gone. I’ve continued doing the exercise since, and the pain hasn’t returned.
The problem would be trying to hide Jessie’s gains, or the sudden disappearance of them.
@abdulrahman mahainy Well, they tried hard in this video by cropping it down to vertical Iphone filming! 😀
I remember my dad saw me doing this and surprised asked me where had I seen it, as when he was young, like in the 80s-90s, a friend of his, a coach in the wrestling team in Bulgaria, always showed this same trick if someone complained about back pain. Worked wonders tho!
Legit. Works for me every time.
can you sent the link of the original?
I remember to see this video 2-3 years ago on your YouTube channel.
This week I had lower back pain, and try to remember the movements.
Thank you for refreshing my memory.
On that old video was 3 more exercise for lower back pain.
One was, walking with the waiting hanging between legs.
And the second one, I do not remember. Some kind of lifting hip against the wall.
Great video. Thank you for sharing your knowledge.
Some guy from Slovakia 🇸🇰 🇪🇺
Indeed. Why we all love Jeff, isn’t it? Straight to the point, no beating about the bush, works every time. 😉
Resulting from a heavy lift I’ve pinched a nerve in my lower spine just above the si joint and got huge nerve pain running across the front of my thigh, would this exercise help alleviate some of the pressure? I’m on anti inflammatory and pain meds for now, only did it Tuesday this week, but want to help it along as much as possible.
When your are sitting in a chair, try to move around, change your sitting position and stretch your back every 10-20 minutes and make it a habit to do.
This solved my lower back problem
Perfect timing. I needed this & just tried. Feels good, thanks
Jeff feels our pains
@femmeNikita27 yet people hate him 🙁
@Imran A People don’t hate him, they question his advice and form at times. Nothing wrong with calling out bad advice, like his squat advice or his deadlift form. It creates discourse, and ultimately it’s the consumer (in this case us) that benefits. There are some clout chasers, but everyone knows who they are. I like 90% of Jeff’s content. But there are elements that are overly gimmicky and unnecessary. Much like other fitness coaches, they’re biased towards certain training types and that’s fine. The most important thing is to know what works for you, be consistent with it.
A physiotherapist told me to do these exercises 3 years ago to fix my lower back pain and it has worked wonders since. So amazing to see Jeff recommending these right now!
@Cyrux I’ve never thought of that. Will do. Thank you.
@chev cheliung I’ve never done an illegal drug in my life. But I have used doctor-prescribed flexoril to treat acute backpain when my back has “gone out” entirely.
@Jj Sweg 🙂
Well, most physios have these exercises at their disposal. My question here: is it always weakness of the glute medius causing the pain or rather stiffness from overworking the muscle, too? Same goes for other muscles , rear delts, teres minor etc. The recommendation always is to strengthen these muscles. Can stretching them sometimes be beneficial, too? Or does the muscle cramp because of “weakness” and the strengthening alleviates the pain?
ๆ
I never thought I’ll live without Back pain, ive tried everything i could and nothing happened, when i nearly lost hope i thought jeff could help and searched for related videos… Its been more then an year. I’m in debt to jeff I’m living a very happy life, thank you man you gave my life back… Thank you so much 🙏🙏🙏🙏
Jeff, i tried this with my left leg. When i did it, it made the muscles around my lower left rib cage pinch so much that I couldn’t hold it. Any advice?
Man, thank you so much.
I’ve had this pain for more than thirty days now, but after doing this it fixed the pain. thanks to god then thanks to you
here is a subscribe and a like
This is the video that instantly gave me relief years ago from a permanently seizing lower back. Have been helped by all your videos for my other joints since then. Thanks for all your content!
This has helped me tremendously. Went from feeling like I couldn’t work out anymore for 2 years and that my back was just fucked to feeling great again. Getting back into shape and and able to do all the things I want to do
Man, this was some instant back relief. This is now one of my essential stretches for my lower back.
You have to find the right exercises that work for you. Some will make it worse, others will help you in the long run. This one will provide INSTANT relief in my case to make it through those long days on my feet.
This worked for me 100%. Thank you so much 🙏
Hi, quick question: can the same goal be reached while modifying this to a standing position exercise- leaning on the wall and raising one leg at a time focusing on the the glutes? I’m sure you have a name for that exercise…
Recommended to my friends too!! Works so good that it blows my mind.. was suffering from this for soo long.. thank you jeff 🙏🏼⭐️..
I’ve got spinal stenosis in my lower back
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