Fix Low Back Pain | 5 Red Flags (WARNING!)

If you are looking to fix low back pain or even prevent it from occurring in the first place, you are definitely going to want to watch this video. I'm going to show you 5 red flags that will help you to identify what is either causing the pain in your lower back or could cause low back pain in the future.

The first red flag for identifying and fixing pain in the low back is tight hip flexors. Because of their attachment to the lumbar paraspinal muscles, the hip flexors will pull on those muscles, which will then manifest itself as low back pain. To check the tightness of the hip flexors, we are going to use a modified version of the Thomas Test which will require nothing but a bench and our own body. Addressing the tightness in the hip flexors will help to alleviate any back pain you currently have or may be at risk of having in the future.

Next, we need to look at the glutes! Having weak glutes will cause the muscles in the lower back to do extra work, leading to overuse and fatigue in those muscles which will lead to low back pain. A good way to test our glutes is to look in the mirror - a flat butt means a lack of muscular development. Another test for our glute strength is to perform a hyper-hold for at least 2 minutes. If you fail to hold that position for 2 minutes, you're likely suffering from a glute weakness. This means you need to start adding glute strengthening movements into your training utilizing exercises such as barbell hip thrusts, rdl's, and sprinter lunges. Strong glutes will directly help to preventing low back pain.

The third red flag for low back pain is the inability to stand for more than 20 minutes without pain, constant shifting, and no anterior pelvic tilt. If you notice that this keeps happening, that means that the muscles in the low back do not have the endurance to hold yourself up for extended periods of time. To fix this, we utilize the hyper-hold. If you find yourself falling into anterior pelvic tilt while standing, you are only going to make the low back pain worse. An anterior tilt will cause the hip flexors to not only pull on the muscles in the low back, but will also cause those lumbar paraspinal muscles to do more work to hold your body up.

The next red flag for low back pain is having flat feet. The pronation of the foot (collapsing of the arch) will cause a valgus of the knee which, going up the kinetic chain, leads to internal rotation of the hip and altered glute fiber firing patterns, which then affects the muscles in the low back and causes pain. People with flat feet will notice they often stand with their feet crossed as it will put more pressure on the outside of the foot, trying to alleviate some of that pain.

If you have flat feet, make use of orthotic inserts as they will help support the arch of your foot. By removing that over-pronation, you will notice that the pain that goes up the kinetic chain starts to lessen, including low back pain.

Last, you need to take note of your sitting posture. Sitting slumped in a chair with a posterior pelvic tilt is a good indicator that you'll be experiencing low back pain in the near future because it is indicative of the fact that the muscles in the low back are weak. Let's face it; sitting upright takes work and requires low back strength to hold over time. Now, we also need to look up the kinetic chain at our shoulders and thoracic spine as well. If you have rounded shoulders as well as rounding of the thoracic spine, the slumping posture will pull the low back into posterior tilt as well, again showing itself as low back pain.

For more videos on dealing with everyday pain, posture and dysfunction such as how to fix rounded shoulders or training with medial elbow pain, be sure to subscribe to our channel here on youtube at the link below and don’t forget to turn on your notifications so you never miss a new video when it’s published.

[athleanx]

*NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published!  Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published.  Click the link to see if you’ve won.  No strings attached! 

If you don’t win, no worries.  Just be sure you have your notifications turned on so you can get to my next video quickly and try again.  Good luck and thanks for being a loyal subscriber…

[oliverchristophergomez]

This dude fixed my knees, my hips, my shoulders, and now my lower back.

[RenoHenriquePT]

To all the "I didn't win comments", just remember, we win every time Jeff releases a video since all his content is gold.

[andreidinu]

I'm in agony. I've been trying physio, chiro, shots in my back, nothing seems to solve it.
I would pay serious money for a diagnosis and a workout plan from this man.

[FerideKarabora]

I was fairly fit in my early 20's, starting out my job, im now 35, with nasty lower backpain, I thought it was all todo with my discs, but nope, my muscles where weak and strained, from sitting at my desk for so many hours. after doing these exercises over 3 days, my pain vanished, coupled with my physio's advice, my pain is gone. thank you very much from Australia. for anyone else, i found pretending to swim on the ground (kicking legs) helped me.

[SSx]

I got y'all

1. 1:03 Check your hip flexors
2. 2:54 Glutes are too week
3. 6:02 Can't stand still more then 20min
4. 7:37 Having flat feet & pain in the arch
5. 9:47 You sit with a slumped posture

[dbagdi]

How does Jeff always know.

Me: Ahhh my lower backs hurting today

Jeff: I got you bro

[mshah]

If Jeff was a Sith, he'd use the force to internally rotate the shoulders of his enemies.

[umairtarar]

Jeff, this is a message for you.


Thank you for all the amazing and free content that you provide the world. I understand that you have a website and your own training programs and business, and you deserve every single penny.


You are well educated, highly experienced and a good person. You advise us on how to correctly do excercises and therefore how to avoid injuries. You are improving our quality of lives and you provide so much free content. Thank you for teaching me how to do my excercises correctly. You are a good person and you are really making a difference to the world.


Thank you buddy,


Umair

[John-nsse]

I came here to learn how to prevent back pain and left with a Sports Medicine Degree.

[josesquatsalot]

Just when I had a killer lower back pain. You’re the best

[jonscr]

I’ve been dealing with low back pain for years, tried all different stretches, exercises and remedies only to find partial relief. This video was a game changer. Thank you for all the knowledge you put forth 🙏🏼

[ebalvaneda]

RIPPED OFF. I’m so upset that I just purchased an “All Access Pass” to hundreds of workouts by some top workout experts. I was feeling some pain on my lower back from a mass builder series so I hopped on the YouTube and found the exact pain and remedy to fix on this channel. Thank you so much! I’ve been binging on your videos and solely doing your free workouts. As soon as I can justify another workout program to my wife I'm going all in. Thanks for the great content. 👊🏼

[adrianherrera]

Me: Breathes

Jeff: Let me tell you why that’s wrong

[congangbannuocgietdan]

Even Jeff's hair shows incredible strength - see how his hair in the front stands up straight against gravity.

[ardamonowa]

I don't remember how many doctors have I visited for my lower back pain. None of them could give me this kind of an explanation. All they are focusing on is whether it's a hernia or not. If there is no hernia, you are left alone with your pain again. I was thinking about seeing a chiropractor to ease the pain, but now I think that is not necessary. Thank you Jeff. You deserve every cent you make on this.
God speed...👍

[awp]

The people who disliked this video had so much pain they started crying they couldn't see where they're clicking

[raymondgibbs]

It never fails to make me laugh. His skeleton and I have the same name

[shreyasbharadwaj]

Are you kidding me ?!
I was literally just struggling with low back pain today!
Jeff is a wizard 😆

[spacepillow]

just recovering from back pain after deadlifting too much, thanks