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Low 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 lower 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 back pain and a quick exercise you can do to relieve your discomfort instantly. Once gone, I’m also going to show you a few additional exercises you can do to make sure your low back pain never returns.
The gluteus medius is sandwiched 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 low 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.
If you are looking for a program that puts the science back in strength in every workout, head to http://athleanx.com and get the ATHLEAN-X Training System. Start not only looking like an athlete but feeling like one as you take your training serious and take your results to the next level.
If you are looking for more exercises and stretches for low back pain as well as workouts you can do with lower back pain, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
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Lower back pain. This video is on lower back pain exercises to give relief and get rid of back pain on right side, left side.
Over 80% of the population will suffer from lower back pain during their lives. In this weeks video we’re going to look at some simple back exercises and stretches you can do at home to help ease lower back pain and improve your strength and flexibility.
A special thank you to Mo (Personal Trainer) for being so helpful with this weeks video and demonstrating the exercises. Feel free to show Mo some love on instagram @MoRavaei – https://www.instagram.com/moravaei
ABOUT LOWER BACK PAIN:
Back pain is very common and normally improves within a few weeks or months.
Pain in the lower back (lumbago) is particularly common, although it can be felt anywhere along the spine – from the neck down to the hips.
In most cases the pain isn’t caused by anything serious and will usually get better over time.
There are things you can do to help relieve it. But sometimes the pain can last a long time or keep coming back.
HOW TO RELIEVE LOWER BACK PAIN:
The following tips may help reduce your backache and speed up your recovery:
• Stay as active as possible and try to continue your daily activities – this is one of the most important things you can do, as resting for long periods is likely to make the pain worse.
• Try exercises and stretches for back pain; other activities such as walking, swimming, yoga and pilates may also be helpful.
• Take anti-inflammatory painkillers, such as ibuprofen – remember to check the medicine is safe for you to take first and ask a pharmacist if you’re not sure.
• Use hot or cold compression packs for short-term relief – you can buy these from your local pharmacy, or a hot water bottle and a bag of frozen vegetables wrapped in a cloth will work just as well
Although it can be difficult, it helps if you stay optimistic and recognise that your pain should get better, as people who manage to stay positive despite their pain tend to recover quicker.
WHEN TO GET ADVICE:
Back pain usually gets better on its own within a few weeks or months and you may not need to see a doctor or other healthcare professional.
But it’s a good idea to get help if:
• The pain doesn’t start to improve within a few weeks
• The pain stops you doing your day-to-day activities
• The pain is very severe or gets worse over time
• You’re worried about the pain or are struggling to cope
You can see your GP, who will ask about your symptoms, examine your back, and discuss possible treatments.
Alternatively, you may want to consider approaching a physiotherapist directly. Some NHS physiotherapists accept appointments without a doctor’s referral, or you could choose to pay for private treatment.
WHEN TO GET IMMEDIATE MEDICAL ADVICE:
You should contact your GP or NHS 111 immediately if you have back pain and:
• Numbness or tingling around your genitals or buttocks
• Difficulty peeing
• Loss of bladder or bowel control
• Chest pain
• A high temperature (fever) of 38C (100.4F) or above
unexplained weight loss
• A swelling or a deformity in your back
• It doesn’t improve after resting or is worse at night
• It started after a serious accident, such as after a car accident
These problems (red flags) could be a sign of something more serious and need to be checked urgently.
I have tried my best to add as many red flag symptoms but incase I have missed anything please make sure to visit the following pages as well,
https://www.nhs.uk/conditions/back-pain/
https://patient.info/health/back-and-spine-pain/lower-back-pain
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ABOUT ME:
Prescribing Media Pharmacist | Extreme Optimist | Bringing Science Through New Videos Every 2 Weeks – Monday 4PM(GMT).
I’m a British – Persian – Iranian prescribing media pharmacist who loves science, making videos and helping people. I work in both GP surgeries and community pharmacy.
DISCLAIMER:
This video is for information only and should not be used for the diagnosis or treatment of medical conditions. Abraham The Pharmacist has used all reasonable care in compiling the information but make no warranty as to its accuracy. Always consult a doctor or other healthcare professional for diagnosis and treatment of medical conditions.
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