What’s up, guys? Jeff Cavaliere, AthleanX . Today I’m going to try to help you to getrid of that low back pain once and for all. You see, you’ve got to start understandingwhat’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 peoplethat suffer from back pain get is just misdirected, and misguided. They’re looking at the locationof the pain without actually looking for the source of the pain and unless you get to thesource you’re never going to get rid of the pain once and for all.
So today I’m going to show you an exercisethat you’ll want to start doing and I’ll give you different levels of progression dependingon how acute your back pain is. Okay, first of all, if you’re dealing witha really bad back that doesn’t even allow you to move at the moment, you’re not supposedto be in the gym exercising. What you’re supposed to be doing is allowingthat to heal, calm down, and control the inflammation. If you’re beyond that though and it’s moreof a chronic problem keeping you out of the gym or making the gym training sessions uncomfortablethen you’ve got to start with an exercise and start training those weak spots.
99% of the time what’s causing low back painis a weakness in a joint below that. In this case it could be the hips. It could be weakhips and glutes that are basically putting you in the position to be compromised in yourlow back. So what we do is, we have a setup here, and in this setup you see all I needis a barbell and a band. The band I have anchored to the back of thissquat rack. However you anchor it, I have it on the back of some pins. Now I’m goingto get myself in position here behind the band and I’m not going to worry necessarilyabout 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 justwalk forward. It kind of blocks your progression to the cage. Now what you want to do is, youwant 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’ reallyknow how to hinge correctly. It would feel like moving me into this position here â€“ it’sjust pulling me back and when I let the resistance take over it pulls me back into a proper hiphinge. It’s taking me at the hips and bending
me right at those creases here right at thetop of my hips. If I were to put this higher, like againstmy stomach, and I lean forward allowing this to take me back that actually has me foldover the band. Right now I’m pulling myself into a flex position which is going to causeproblems 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 andthen I come back against the resistance of the band. Squeezing my glutes as hard as Ipossibly 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 glutesworking at all so then the low back tries to accomplish that. The other thing you couldsee that would happen is, if I don’t have the ability to extend because I don’t havestrong glutes â€“ so I can’t extend â€“ I start to have this posture where I fall forwardbecause I’m not extending through the hips. The more I fall forward, the more responsibilityis taken over by the low back and that’s trying to hold me up. You know what Doing that 24hours a day, minus our sleeping time, is too