How to Relieve Right Sided Lower Back Pain with a L5 S1 Facet Decompression

If your back pain gets better when you bend forward and worse when you bend backwards this technique may just help you. As always, if it makes it worse, use your common sense and just stop doing it.

Lower back pain affects 80% of the population at some point in their lives. The cause are many and varied and I don't think we, as a profession, fully understand the extent of the problem. Ultimately my philosophy is to find the underlying cause of back pain and, where possible treat that. But sometimes you just want immediate relief and this exercise can do that.

I was first shown this when I was studying with the team @GrayInstitute who are the champions of moving the body in all directions to help co-ordination, recovery and performance.

This exercise is no exception. You see one of the reason for lower back pain can be an irritation in the joints at the lower back (L5/S1). This exercise uses the anatomy of that area to open it up and stretch the joint a little. This can pump inflammation out and help reduce pain.
If you want to open up the right facet you will need to put your right leg up on a chair or step.
This opens up the join in the sagittal plane.
Next you will need to lift your right hand up over your head and lean to the left.
This opens up the joint in the transverse plane
Lastly you will need to rotate your upper body to the right, this open or gaps the joint in the transverse plane.
From here it is up to you how you move but most people prefer to move the arms gently back and forth in one of the planes to create rhythmical movement which has a calming effect on the nervous system.
So - go on give it ago and let me know how it feels in the comments below.

Want more info on lower back pain
Where I show you:
*The reasons why standard medical care for back pain doesn't work
*Why MRI's are have been shown to be useless or even dangerous for back pain
*Why exercising core muscles to help back pain is a myth
*How strong, mobile feet might be the key to banishing back pain

[MrToyota]

Absolutely amazing, going to my MD doctor and drugs me, 3 years of my chiropractor and neither could fix this problem, ran into this video and this is exactly what I needed, im am super thankful for this, 10 years of suffering gone in 2 mins of this stretch, im 48 year old man suffering from scoliosis and im literally in tears of joy while writing this. Thank You so much for this video.

[JaromeGreen]

Thank you for helping me that back and lower chest pain was terrible for weeks you healed it in less then 1 minute ❤

[ETanishthaDubey]

I can't believe this gave me instant relief!!!

[thatsjarrod]

After a few weeks of intense pain, doctors, otc and prescription drugs i was at the end of my rope. Typed lower right back pain into YouTube yesterday and this was the first thing that popped up. Instant relief! Thank you so much!

[Radioghost]

This is exactly what I needed. Had nagging right side lower back pain for over a year. Have done everything from chiro, sleeping on floor, hip flexor stretches, but the only relief I’d get every now and then was when I’d get into flexion and hear a deep click, exactly as you described. This exceeded my expectations. Thank you

[kamranabbasov]

Thank you so much, it is really effective. I rarely comment on videos, but I gotta say, it really relieved my back and leg pain. I will try this 4-5 times everyday, and share the results here after a 15 days.

[raissyd]

Thank you doc! This is the right position and only position right now that's pain free.. you've hit the spot

[techblogger]

Thanks 🙏 sir, from last 10 years suffering from one sided pain shifting right to left, dr diagnosed si joint dysfunction. Now I am relaxed. Stretching pain in left side hip area front only.
God bless you lot.

[michaelchan]

Had pain for two days, after driving, then found this video and did the exercises. After a couple of hours, after some rest, it's nearly disappeared. So thankful for this. ❤

[somebody]

You’re a legend, watched many videos to heal my back, and I could barely walk since I was injured two days ago, I feel much better now, at least I can walk and with less pain, I’ll continue, until it’s gone. Thank you 😊

[RanbwPuff]

oh wow, I'm so thankful to come across you!!! I've been having lower back pain on my right side particularly when I twist my torso to the side (when looking back)for a couple of days and it's been quite a sharp pain that's just not going away.

I just followed the exercises in this video and I finally can turn without wincing in pain!! thank you so much!! it's still not completely gone but definitely lessened by like 80% and this is the first time doing these exercises. I'll do them tomorrow too, thank you so much!

[sassiemna]

I strongly recommend this exercise. No more pain in my back Thanks

[akhilaasokan]

This is just incredible 👏 I had back pain for 2 days and just doing this for 5 mins every 2 hours made it go away completely. Thank you for this video.

[msohsosolo]

OMG...🤭😳😲
I have an L5-S1 & L4-L5 disc bulge that extends 2 mm into my central spinal canal. THESE exercises brought me out of the debilitating throbbing, tightness, tingling & burning radiating pain I’ve been in consistently for nearly a year. I’m not 100% but I feel MUCH better than I did 30 mins ago. I appreciate you so much. I’m finally learning the exercises I need for my specific condition. I’m certain if I stay on THIS routine my discs will heal normally. I cannot ever thank you enough.

[Iceis_Phoenix]

Wow ED. I suffer for 8 years. Been to every doctor. Nobody EVER recommended this. I was in so much pain earlier I prayed to Jesus to heal me. That didn't work but MY GOODNESS THIS DID! It's not 100 percent better but it was instant relief. Unreal. Thank you deeply dear one.

[Cold.Amp]

I’ve been looking everywhere to try find the right exercises for this pain it helped me so much thanks

[XYZHAUSS]

Wow my guy! As a fitness guru ive tried everything for this back pain thats been painful for the past year but i remember it started befofe that. Fast forword ykur knee vkdeo brought me to your video then and that to sleeping on the floor i woke up a little better so i was like okay let me do it again today every 30 minutes from morning for 5 hours and when i tell you RELIEF!!!! 80-90% relief. Lets see how tomorrow and the rest of the week goes. I also loosened up a bunch of leg muscles too its likd i got new body now from stretching for over 20 minutes for the past 3 days

[IAMONKAR]

Absolutely marvelous... I started to feel the power and relaxation from the moment. ❤❤❤❤❤

[calint]

Yep. Been dealing with soreness in that region for weeks since I've been out of surgery on my arm & been out of the gym overall. Doing this & then rounding out & manually popping it in my chair, I was able to get the faintest pop in that region, and when I bend forward in my chair, I felt only a tiny ounce of soreness compared to the blatant soreness I had in the region for months.

It's very rare when I get pops in that area, I typically have to lean those joints into my seat, round out, lean opposite direction & reach down with the arm that's pointed down, and pull my leg to maybe sometimes pop it.

It usually works when I'm not too tight. But this helped me set it up

As I typed this I feel nothing while shifting in my chair. Very impressive this goes in my workout playlist.

Edit: I did it with a somewhat more exaggerated reach on the wall and leaning my hips back even further for a deep stretch. I do notice that it's easy to isolate certain joints, so I slowly inched my way back to the regular starting position. I sat down in my chair and reached for the floor. No pain. None.

[kurder]

Thanks Ed, Out of all the techniques on Youtube I found this one to be best for my lower left back