Video

Transcript

today we’re going to talk about how to

get rid of low back pain

very fast now there are several causes

of low back pain but there are two main

causes that are the most common and then

i’ll cover the things that are not as

common as well

and the first big cause of low back pain

is

excessive sitting

and you realize that the average person

in the u.s

sits

between

10 and 15 hours a day

that’s incredible they’re driving they

go to work they sit there or they’re

working from home they’re sitting

they’re working on their computer and

then they go home and watch tv while

they’re sitting and so sitting puts your

body into this flex state okay

now the thigh muscles which are the

quadriceps

um they’re drawn upward in a flex state

and the quadriceps main function is a

flexor so it extends the lower leg and

the foot and it also helps flex the

femur upward the other flexor in the

lower back is the psoas and so the

quadricep and the psoas muscle if you’re

sitting for a long period of time are

going to shorten

so as soon as you stand up they’re going

to be tight and that’s going to alter

the pelvis which is then going to cause

compensation to your lower back muscles

and put your lower back muscles in a

constant state of tightness or

contraction and so when you sit for a

long time you get shortened quadricep

muscles you get weak gluteus muscles

that’s your butt muscle in fact your

butt actually reshapes becomes flatter

becomes flabby it becomes atrophied

because if our flexors are too tight and

we don’t have strong extensors

which are the opposite muscles that

counter that which is the glutes

then your lower back has to take up the

slack that’s really where a lot of low

back pain comes from so the best stretch

for this is the quadricep stretch and i

recommend doing the standing okay so

this is what i want you to do

now get a chair uh take one hand on the

chair

with the other hand on the on your ankle

and bring up your

foot into the back part so you’re

stretching your thigh muscle let’s start

with the right side

and when you do this you want to stand

erect and you want to bring your leg as

far back as you can it’s going to be

tight and you’re going to hold that

position for about 10 seconds okay and

then you’re gonna do the opposite thigh

muscle and when you do this notice which

one is tight okay usually one will be

more asymmetrical or more tight than the

other and you want to do the stretch

about five different times with a count

of 10 and you’re going to find at the

end of the stretch your lower back pain

is going to have a lot more space it’s

going to counter all this tightness in

the lower back and so the low back

muscles be really nice and relaxed okay

so that’s the main stretch that you want

to do now of course

if you have to sit for a long period of

time

you’re gonna have to spend at least one

hour a day

getting outside walking

walking on different surfaces walking

outside with barefoot in your backyard

would be awesome because walking

barefoot stimulates the bottom of your

foot and it really supports the lower

back as compared to doing the opposite

where you’re someone’s wearing higher

heels or they’re too elevated so the

closer your foot is to the ground the

more stable so the best counter to

sitting for a long period of time is

either

walking or doing a really good

stretching program versus an exercise

program you don’t need to strengthen

muscles you need to stretch muscles and

make sure they’re symmetrical the next

most common cause of low back pain is

low vitamin d okay so if you’re not

taking vitamin d and you have low back

pain this might be the thing that’s

going to just knock out your low back

pain really quick and i would recommend

about 30 000 international units of

vitamin d you’re going to find that

probably within i don’t know 30 minutes

to 60 minutes your back pain is going to

feel much better because a vitamin d

deficiency will cause low back pain

more than any other cause really the

next cause is

some type of asymmetrical muscle

and what i mean by that is that um

either the front part of your body

whether it’s the lower legs

or the back legs are too tight

and so there’s this asymmetrical thing

so when you walk you have this constant

wear and tear on the joints now this can

happen from i don’t know playing golf

where you’re doing this asymmetrical um

activity or even tennis where you’re

right-handed that’s going to throw off

the entire gate so for that you want to

check the flexibility of your joints so

you can try to touch your toes or go in

an extension mode and trying to find out

what motion you can’t go into and then

you’re just going to work on getting

things more symmetrical between flexion

extension

side to side lateral bending rotation

and even in your neck

if your mid-back

is tight or your hunchback or your neck

is tight

that can actually throw off your back as

well so you want to work on the entire

spine because it is connected now one

little point about this if you had an

old injury let’s say to your ankle or

your foot

let’s say you fractured your ankle like

i did

in college and it set up this pattern

where you’re always limping a little bit

and you’re compensating for the other

side

that can later in a life cause

your entire pelvis to be off and cause

low back pain so again these stretches

are very very important especially if

there’s an old injury or a sprained

ankle okay if there’s a disc problem

there’s a really good technique to do on

the lower back and basically what you do

is you lay on your back and you want to

press on the front part of your abdomen

opposing the lower back so it would

basically be about three inches below

the belly button right in the center if

you press in there

and you’re going to find a lot of tight

muscles and what you’re doing is you’re

relaxing the muscles that are opposing

the lower back

and

that many times will get rid of low back

pain so wherever you hurt in the back

press on the front hold that for a few

minutes and that’ll knock out low back

pain

kidney stones can cause low back pain

i’ve done a lot of videos on this

there’s a lot more information to be

learned about this but the main key

thing with kidney stones is drinking

enough fluids you need at least two and

a half liters of fluid a day and it’s

very unlikely that you would develop a

stone if you did that and this is for

people that are prone to getting kidney

stones because kidney stones will cause

a lot of lower back pain but mainly it’s

in the upper part of your lower back

if the prostate is enlarged

usually because the person is consuming

a lot of dairy

that can also refer pain to the lower

back so anyway if you have urination

problems at night suspect prostate

and just cut out dairy and see if that

doesn’t help your lower back pain now i

recently did a video on the prostate you

should watch i will put that in the

description as well all right if there’s

a uterus issue let’s say you have a

fibroid or let’s say you’re going

through your menstrual cycle and there’s

problems in the uterus that can refer

pain right to your lower back a good

remedy for that is calcium lactate if

you’re menstruating but if you have a

fibroid there’s a whole program on that

that i recommend and instead of getting

to the details in this video i’ll just

put the video down below in the

description if you have pain in your

sacroiliac joints okay that’s just this

to the left and right side of the lower

back

um suspect ovary um and usually sea kelp

is a good remedy to help counter

estrogen dominance to help some of these

cysts

disappear

and reduce the swelling in the ovary

and so your si joint pain or your low

back pain can go away pretty quick so

anyway i just wanted to create this

video on lower back pain to give you

some quick tips on what you can do and

if you have not seen my video on sciatic

pain

i put it up right here check that out