What’s up, guys? Jeff Cavaliere, AthleanX . Today I’m going to try to help you to get rid of that low back pain once and for all. You see, you’ve got to start understanding what’s causing the low back pain in the first place to really be able to conquer it. I think a lot of times the advice that people that suffer from back pain get is just misdirected, and misguided. They’re looking at the location of the pain without actually looking for the source of the pain and unless you get to the source you’re never going to get rid of the pain once and for all.
So today I’m going to show you an exercise that you’ll want to start doing and I’ll give you different levels of progression depending on how acute your back pain is. Okay, first of all, if you’re dealing with a really bad back that doesn’t even allow you to move at the moment, you’re not supposed to be in the gym exercising. What you’re supposed to be doing is allowing that to heal, calm down, and control the inflammation. If you’re beyond that though and it’s more of a chronic problem keeping you out of the gym or making the gym training sessions uncomfortable then you’ve got to start with an exercise and start training those weak spots.
99% of the time what’s causing low back pain is a weakness in a joint below that. In this case it could be the hips. It could be weak hips and glutes that are basically putting you in the position to be compromised in your low back. So what we do is, we have a setup here, and in this setup you see all I need is a barbell and a band. The band I have anchored to the back of this squat rack. However you anchor it, I have it on the back of some pins. Now I’m going to get myself in position here behind the band and I’m not going to worry necessarily about the bar just yet, especially if this is something that you’re not in an acute stage, but you still have quite a bit of back pain.
And weakness. You get yourself into the bend and you just walk forward. It kind of blocks your progression to the cage. Now what you want to do is, you want to position the band right across the crease that happens right here in your hips, okay? Because the first thing it wants to do is teach you what a hip hinge is. Most of us that have weak backs don’t’ really know how to hinge correctly. It would feel like moving me into this position here â€“ it’s just pulling me back and when I let the resistance take over it pulls me back into a proper hip hinge. It’s taking me at the hips and bending.
Me right at those creases here right at the top of my hips. If I were to put this higher, like against my stomach, and I lean forward allowing this to take me back that actually has me fold over the band. Right now I’m pulling myself into a flex position which is going to cause problems for us that have low back pain. First thing, up here, now I walk forward. Now all I do is, I allow it to hinge me and then I come back against the resistance of the band. Squeezing my glutes as hard as I possibly can and also extending here, staying up nice and tall, to extend to the low back. So now we’re tying together the glutes and.
The low back which are supposed to work together. They’re both extending us. They’re both bringing up back in this direction. We need them to be able to work in concert with each other. Most of us don’t have glutes working at all so then the low back tries to accomplish that. The other thing you could see that would happen is, if I don’t have the ability to extend because I don’t have strong glutes â€“ so I can’t extend â€“ I start to have this posture where I fall forward because I’m not extending through the hips. The more I fall forward, the more responsibility is taken over by the low back and that’s trying to hold me up. You know what Doing that 24 hours a day, minus our sleeping time, is too.
Much work for the low back to do alone. It needs the help of the glutes. So get your ass to start working, literally. So now what we do is, we can work out one side or the other. If I straddle here, one leg in front and I let it pull me back, then I drive forward. Let it pull me back, then I squeeze forward. What you’re going to find is the leg that’s dropped back is doing all the work. So if I step this way it’s going to look like this. Hinge, squeeze forward, and it will work my right side. Hinge, squeeze forward. I love this extension because it’s close chained. It’s working us the way we’re going to be.
Lower Back Pain Back Flexion Stretches Ask Jo
Hey everybody, it’s Jo. I’ve had a lot of people ask me about back flexion exercises and stretches, so today what we’re gonna do is we’re gonna start off with the back flexion stretches. So what I’m gonna have you do is I’m gonna have you roll over onto your back and lie down. Alright, so the first stretch that I’m gonna have you do for back flexion stretch is called the single knee to chest. And so what you’re gonna do is you’re gonna bring your leg up. The key here is if you have some knee problems, don’t pull up on your knee like this cause that puts a lot of pressure on your knee. What I’m gonna have you do is grab just under your thigh right here, and what you’re gonna do is you’re gonna.
Bring that knee all the way up towards your chest as far as you comfortably can. Now you want your stretch to be tension, a lot of pressure in there, but you don’t want it to be painful because you’re gonna hold this for 30 seconds. And you’re gonna do it 3 times on each side. So what I’m gonna have you do is start counting, and when you count it’s not 12345678910. Really make sure it’s 30 seconds cause if you don’t get that 30 seconds in there, you’re not gonna get a proper stretch. So 30 seconds, then I’m gonna have you switch sides, and you’re gonna pull that knee up to your chest. And do 30 seconds on this time, and I’m gonna have you do it 3 times on each side. So just that simple. Make sure that.
The stretch is comfortable, but that you’re feeling the stretches in there. Alright, so then the next one I’m gonna have you do, this one’s called the double knee to chest. So what you’re gonna do is you’re gonna bring one up, and then you’re actually gonna bring the other one up, too. The same thing, you want to pull those knees up towards your chest and feel that stretch through your back. And what that’s gonna do is that’s gonna open up that space in your vertebrae back there, so any pressure that’s going on there, maybe through the nerves and stuff, that’s gonna open those spaces up. And I’m sure you can guess, you want to hold it for 30 seconds and then do it three times each. Alright.
So the next one is a hamstring stretch. Now you always hear people say you want to stretch out your hamstrings, but if you don’t do it properly, you’re not gonna get a good stretch. So the first stretch with the hamstrings, what I’m gonna have you do is I’m gonna have you bring your knee up to about 90 degrees right here, you don’t want to pull it all the way up, and you don’t want to have it way down, you want to be about 90 degrees. And you’re gonna grab right underneath your thigh here again, and just relax that leg. What you’re gonna do is you’re gonna slowly bring your leg up until you feel that stretch behind your leg, those hamstrings and everything. Now if you can only get your knee to here,.
That’s ok. That’s fine as long as you’re feeling that stretch. Now if you can pull it all the way up, that’s great and if that’s not tight enough fro you, what I’m gonna have you do is I’m gonna have you pull your toes towards you and that will kick in those calf muscles back there and you’ll get a nice stretch. Now again, you’re gonna hold that for 30 seconds and you’re gonna do it 3 times on each side. Now some people might not be able to do a really good job holding that leg up there, their leg’s gonna start shaking a little bit. So I’ve got another way to stretch those hamstrings. So what you can do is you can take a belt, if you’ve got a belt, you can use a leash that has a loop on it, but what you want to.
Do is you want to take the belt, and you’re gonna straighten our your leg. Now you want to relax your leg, and you’re gonna pull up towards you. Now the key here is not to bend your knee this time. So if you’re up here but your knee is bent, that’s not good. I want you to bring it down until you can get that leg straight, and then pull it up towards you. And the same kind of thing with the stretch, you want to pull your foot down more, that’s gonna kick in your calf and you’re gonna stretch both of them. And I bet you can guess how long to stretch it. 30 seconds, 3 times on each side. So we’ve got one more stretch for ya, these stretches are easy to do, even before you get out of bed in the morning cause you’re.
Lying down. But if you want to get on up, what you can do is you can stretch your hamstrings while you’re sitting up. Some people pull their leg in like this, some people sit on the couch and then they’ll have their leg laying down on the side. The key here is, a lot of people go into a hamstring stretch and do this. quot;Gotta grab my toes, I gotta grab my toes, this is a great stretch.quot; Well they’re not actually stretching their hamstrings cause their back is curled. If you keep your back straight, and bend at your hips, that’s where you’re gonna get the hamstring stretch cause your hamstrings are actually connected to that pelvis there. So if I’m sitting like this and I’m just leaning this far with my.