Video

Transcript

hey guys today we’re gonna talk about

low back pain alright I mean it can be

very irritating I’m going to show you

some great things you can do to actually

help yourself most back pain comes from

sitting way too long so sitting kills

your lower back alright

I’m just curious how many hours do you

sit on a given day go ahead and tell me

down below in the comments section

personally I sit way too long so what

happens when you’re sitting or sitting

when you’re driving is you basically

lose the lower back curvature normally

in your lower back

you need this curve that goes forward

when you lose the curve you create a lot

of compression on those disks and the

nerve roots and you creates attica and

you create which is pain down the leg

and you create muscle spasm and all

sorts of imbalances because you need

this curve to act as a cushion to

support your upper torso so when you

don’t have the curve it creates a lot

more pressure on the disks same thing

happens with your neck as well you need

a curve in your neck now the techniques

I’m going to show you are basically six

and they involve a foam roller okay now

I couldn’t really find the foam roller

that I wanted because for example like

this one it’s too big alright it’s good

if you put in your lower back it’s gonna

it’s gonna actually hurt and then what I

did is I got a softer one right it still

didn’t work so then I got a little bit

smaller one but it’s just too firm so

then I had a bright idea what I did is I

basically just cut this thing right in

half okay and this is what it looks like

right here very simple and the reason

that I like this shape is that the back

part stabilizes on a chair very very

nicely it doesn’t slip around it kind of

sticks to the chair now you don’t have

to get mine you can make your own you

can roll up a towel really tight but I’m

going to show you how to do these

procedures with this foam roller okay so

no one when they’re sitting in a chair

sits up nice and tall they they kind of

slouch right here now if you look at my

lower back it’s just it’s rounded okay

so I’m losing the lower back curve now

there’s several problems with this

number one my pelvis is constantly going

back this way and I’m losing the lower

back curve so it’s actually reversing

the curve just as I’m sitting right here

not to mention

driving in my car the same deal I’m

always losing that curve okay or taking

a plane somewhere those chairs are

terrible

they’re very cramped and they have no

support for your lower back okay so I’m

gonna show you the first thing you

basically put it right in your lower

back not at the very lower back but a

little bit higher up you know there’s a

there’s five lumbar vertebra and you

have your ribs that come off through

here so this you want this directly

underneath your ribs okay at the at like

l2 l1 area which is right about here so

you just kind of lean back and it puts

the curve right back really nicely it’s

not too big where it’s actually sitting

sitting out like this and it’s just

really comfortable and it supports my

lower back alright the next thing you

want to do because you want to create

more motion if you’re sitting all day

long just like this it’s gonna be

uncomfortable as well because your body

needs to move around so I like to rotate

between this position right here and

this position right here I’m going to

take this thing and I’m gonna lay it

flat right on the chair right here and

I’m gonna sit back so my sacrum okay

which is that you’re right in the back

part of your pelvis rocks forward okay

so I’m allowing this curve to very

gently push on my sacrum to rock forward

like here now my lower back curve is

actually going forward and it feels very

very relaxed and you’ll notice when your

curve is forward all the muscles like

just melt

there’s no tightness anymore so I’ll do

this for a while and then I might go

back to this right here back and forth

another really good stretch you can do

and you just raise it up right here and

you can just lean back and stretch right

over certain pivot points so I’m gonna

take this right here and I’m gonna go a

little bit lower and I’m just gonna

stretch this is like t12 the thoracic

vertebra 12 I’m going to starts back

okay and I’m gonna go to t9 okay and the

stretch back through here okay

just kind of push up this way let’s

stretch back and go all up my spine the

nice thing about this is it’s kind of

sticks on the chair real nicely and I

can create a nice backward stretch

there’s a lot of ligaments in the back

end muscles as well on the front part of

the vertebra there’s a it’s called the

anterior longitudinal ligament and with

gravity it tends to cause people to go

forward and kind of get stuck in this

posture right here so this tends to

reverse that posture and it gives you a

lot of relief and it just so happens a

lot of those nerve endings through the

mid-back are related to something called

the sympathetic nervous system that’s

where it’s located and so when you do

this it creates a lot of relaxation okay

so it feels really good so I’ll actually

do the lower back right here okay which

is very very relaxing and I’ll switch to

this right here back and forth of the

day okay I might do the other stretches

right here because I’d sit a long time

during the day doing my research kissed

our set but then what we do is we take

this on your butt bone it’s called

ischial tuberosities there’s two bones

that you sit on okay it’s part of your

pelvis what you do is you just take this

right here and you you sit on it on one

side okay and what this is gonna do it’s

gonna cause your pelvis to tilt to the

side this way to the to the left side

right here and you’re gonna be

stretching all the muscles on the left

side the oblique muscles another muscle

called the quadratus lumborum

the so as all these muscles you’re gonna

stretch to this side and this will allow

you to give your lower back some more

motion in symmetry now when you actually

stretch to this side and you compare it

to the other side you’re gonna feel one

sides going to be tighter usually so I’m

going to do this side and what you want

to do is just take the tight side and

really work that more than the other

side and what you’re doing is you’re

just creating symmetry in your lower

back it gives your lower back a lot of

relief this is basically what I do

because I’m sitting a lot okay so we got

that the next stretch I’m going to show

you is you put this writer Neath your

hamstring okay right here so it raises

the leg up the femur

and then you lean forward and you can

stretch this way okay but what I like to

do is I like to to cross my leg and it’s

all nice and raised and I like to kind

of get this a little bit higher up this

way and lean forward and really kind of

stretch the lower back the glutes and

the all the muscles in the lower back so

I create some space okay so stretching

that side as well as a little bit on the

hamstring and I’ll take it on the left

side and again I’m comparing left to

right and I’m stretching the one that

needs to be stretched more it’s it feels

really good when you do this because it

gives you a lot of relief in space so

I’ll do that side right there okay so

just to recap lower back cushion right

here lay it flat back right here look

the little round part rock your pelvis

forward okay you could do the mid back

as well to reverse the the hunchback

that people are getting all the time

okay and then I’ll do this it’s called

the issue of tuberosity or just the butt

bone and I’ll stretch it going you’re

basically stretching the pelvis to one

side okay and you’re feeling the

tightness comparing it to the other side

and I’m going to take the side that’s

more tight and I’m going to take the

side that’s more restricted and stretch

that more okay but it feels really

really good okay

alright now the next thing I’m gonna do

is going to take this thing right here

underneath my hamstring I’ll start with

this side just to keep it okay and then

I’ll cross my leg I lean forward so I’m

really taking the muscles in the in your

butt muscle was called gluttonous and

the back and I’m just stretching all

those muscles really nicely creating in

that space and this kind of will save

your lower back it keeps the curve in

the lower back

it keeps the back from getting stiff and

that way you can sit longer right you

can sit for eight eighteen hours instead

of eight hours but on a on a flight oh

my gosh this will save you when you’re

flying long distances because it’s so

uncomfortable sitting in those chairs

alright now the question is can use in

your car possibly it depends on how your

seat is positioned at the

wraps around you it might be more

difficult but if it’s flat it would work

fine so you can try that alright and

there’s one less stretch I’m going to

show you which basically involves just

stretching your your calves okay

and you’re gonna basically stretch your

calf like this right here and why do you

want to stretch the calf well simply

because the lower back muscles are

connected to the hamstring which is

connected to the calf and if you stretch

this it creates more space okay so the

entire back could be stretched by

stretching your calf and we’re just

going to do both sides right here and

that’ll actually create more space

alright guys thanks for watching and go

ahead and try this out and let me know

through the comments section below how

it can help you and I’ll see you in the

next video

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