STOP Doing These Exercises For Low Back Pain!

[Music] each year 2 million back injuries occur across the United States and unfortunately there's a lot of bad information out there about how to fix it today we're going to talk about the top four mistakes you're probably making that's keeping you from getting out of back paint and Brian Carol and I are going to go over four strategies that can help you actually get on the right track fix your back paint for good so the first mistake a lot of people make is they stretch their back they're looking for that instant relief they'll maybe pull

their knees to their chest they'll go side to side try to get a crack or pop out of their back and while this may provide some temporary relief for a lot of people that's all they're getting about 15 to 20 minutes of relief because by pulling your knees to your chest you're stretching your back and activating your stretch receptors deep within these muscles and for a lot of people especially you if you have an irritated disc you're pulling into a lot of spinal flexion and just irritating something that's already very sensitized so the last thing

we want to do is stretch your back rather than stretching what we're going to do is a cat camel exercise so come on up I'm going to get you into quadruped that's hands and knees okay so what we're going to do is find the neutral spine so find your neutral spine where it's nice and pain free okay good now what I want you do is push the Earth the way through your shoulders get a little bit taller okay now go back to neutral just push through the shoulder only though good there we go now nice

and neutral now I want you to pull your chin down as you go into flexion a little bit this is not a range of motion exercise it's just a little bit of movement in the spine to get a little bit of motion so then we come up and go into extension you're not supposed to work this in the pain then you come up do six to eight repetitions one to two cycles depending on what you need for your particular back injury mistake number two you're probably making is you are stretching your hamstrings here's the thing

that your doctor either isn't telling you or doesn't know is that tight hamstrings are not a cause of back pain rather they are only a symptom so we don't want to hang out and stretch your hamstrings this is not doing anything to fix your back pain instead of stretching the hamstrings what we want to do is teach them Short Stop Squad something different what we're going to do is slide our hands straight down our knees and we're going to post but I want to keep your head a little bit more neutral than that so standing

up for me a little bit we'll redo that so slide your hands straight down your knees push your butt back teaching them the hinge now post on your knees and anti- shrug and push down through your relats a little bit there we go now push the hips through and stand up and practice that for about four to five repetitions a couple times a day this is keeping the keeping the hip dinge going well and it teaches you how to use this movement daily and it can give you some relief from the back issue and instead

of further uh exacerbating the mechanism of paint the third mistake you're making is forgetting about the hips even though you have back pain here the hips are a crucial part of the rehab process because if you have an imbalance in hip mobility it can lead to uneven forces at your low back so a simple way to address hip mobility is a hip airplane here's how it's performed you're going to get set up where you can grab onto something at home this could be your kitchen counter this could be a wall or even the back of

a chair single leg stance we're going to get into a single leg RDL at this position he's going to move fully about his hip and rotate open as far as he can now right here he's probably going to get a little bit of a stretch in his groin this is stretching into external rotation then he will drop his hip drop his pelvis down like he's pointing his belly button towards the wall and this will bring out a good stretch in his glute this is stretching into internal rotation now some of you may find more of

a stretch One Way versus the other that may be the restriction that you need to focus on something like this very simple programming wise do 10 reps in a row for a 5-second hold into the stretch that you need but try this on both sides and if you feel a restriction more so on one side perform that exercise one to two times a day to make sure that you're clearing up those Mobility imbalances so your back can function as it can painfree in the fourth mistake you're probably making is not addressing your posture this is

one of the most common mistakes of see people make that have an achy back they have phone posture so instead what I want him to do is I want him to bring his head up instead if he wants to look at his phone and bring it up so you're looking at it I love it so what we want to do is teach him to have a neutral spine maybe a little bit of stiffness through his obliques we can address the width of his legs he might feel better with his legs out more or bring his

his heels in and then we have a very common issue and that's when people are standing their back start certain so one stand up for me good what we want to teach people to have is a neutral spine and here's one trick that not many people know if standing hurts you and causes you pain sag the knees a little bit just a little bit maybe not even that much place the hands in front clasp them there stack the head hover all those joints right over each other or you could put the hands behind the back

depending and there we are you've got to address your sitting standing posture avoiding stress concentrations that leak to stiffness pain and then injury so now that you have the cheat code for how to address your back pain your next step is to enhance stability of your core be sure to check out this video for how to actually program that called the Migel Big 3