Fix Lower Back Pain | 3 Easy Tips

[sabadragon]

Clear, Fast, No Bullsh!t. perfect tutorial

[gabeg]

It's so satisfying seeing the spine go into a posterior tilt

[roiroi]

I fell in love with calisthenics the moment I saw your videos here in youtube, I wanted to be able to move my body freely like you guys do it effortlessly, your strength and the way you guys control your bodies always amazes me everytime. I don't want to be like most body builders who are stiff and slow, I want to be like you guys. I want to be strong and flexible like you guys but I have this back injury that's always been bothering me, I got this 5 years ago and it never left me since. I raptured my disc between my L3 and L4 vertebrae. The pain comes and goes and I still believe I can fully heal, I'm just 26 years old and I truly believe our body has this gift of healing even the most f ucked up injuries or sickness. I wish you guys would make a video on how to deal with an herniated disc and make exercises to strengthen the lower back and maybe fix the disc itself💪 more power to this channel and keep inspiring, God bless🤘

[stefanzlatanovic]

I live in serbia and people in my country are not educated enough about this.Thanks for these tips I usually train street workout but I did improper exercises and it came to this.

[BraziBros]

Another brilliant video. What really helped me was strengthening my glutes and hamstrings with arch holds.

[Carmiepie]

I love the simplicity of your videos, well explained and professional. Thank you You're awesome

[TheOmkomode]

My lower back was in pain for two days straight. Within 5 minutes after these stretches, my lower back pain felt better. I will continue to follow these stretches dailies. Much appreciate the instructions, very helpful.

[leesanghwa]

1
00:00:01, 682 --> 00:00:03, 698
Is your back bothering you?
허리 때문에 괴로우신가요?

2
00:00:03, 820 --> 00:00:06, 151
If yes, then we got a good medicine.
만약 그렇다면 우리가 가진 좋은 처방을 알려드리겠습니다.

3
00:00:06, 278 --> 00:00:10, 989
But first of all, we should take a look on how lower back pain is caused.
하지만 먼저 허리 통증이 어떻게 일어나는지 살펴보아야 합니다.

4
00:00:11, 124 --> 00:00:14, 513
Besides a herniated disc which is another topic,
또 다른 주제가 되는 추간판(disc) 탈출증 뿐만 아니라,

5
00:00:14, 560 --> 00:00:17, 409
a lot of problems occur with three issues.
많은 문제들이 세 가지 원인으로 발생합니다.

6
00:00:17, 479 --> 00:00:20, 483
1) Shortened and 2) weak muscles around the hip area,
엉덩이 부위를 둘러싼 근육들이 1) 짧아지고 2) 약해지는 현상과,

7
00:00:20, 536 --> 00:00:26, 657
and 3) a wrong coordination and control of these muscles to put the body parts in the right alignment.
3) 이 근육들의 협응과 제어가 잘 안되어 몸체 각 부분들을 똑바로 정렬하지 못하는 것.

8
00:00:26, 777 --> 00:00:32, 093
The muscles that tend to weakness are the Abs, the Hamstrings and the Glutes.
약해지기 쉬운 근육들은 배 근육, 뒤 넙다리근 그리고 엉덩이 근육입니다.

9
00:00:32, 252 --> 00:00:39, 024
And on the other side the Erector Spinae and the Hip Flexors tend to a shortening.
그리고 그 반대쪽에 있는 척추기립근과 엉덩관절 굽힘근 들은 짧아지기 쉽습니다.

10
00:00:39, 159 --> 00:00:42, 445
These conditions leads to an anterior pelvic tilt
이러한 조건들로 골반은 앞쪽으로 과도하게 기울어지고(anterior pelvic tilt)

11
00:00:42, 470 --> 00:00:48, 265
which causes a lumbar lordosis and an uneven load of the inter-vertebral discs.
이 때문에 척추 전만증(lumbar lordosis)을 일으켜 추간판(척추 디스크)에 하중이 고르지 않게 실립니다.

12
00:00:48, 321 --> 00:00:50, 407
Either this causes the pain itself
이것 자체로 통증이 발생하거나

13
00:00:50, 434 --> 00:00:54, 811
or the body contracts all the muscles around that area to prevent it from damage
아니면, 우리 몸이 손상을 예방하려고 해당 부위를 둘러싼 모든 근육들을 수축하게 되며

14
00:00:54, 836 --> 00:00:57, 901
which causes muscle tenseness and pain.
그로 인해 근육 긴장과 통증이 발생합니다.

15
00:00:57, 926 --> 00:01:02, 724
To help you with these problems we got three tips that you can follow easily.
이 문제들을 해결하기 위해 쉽게 따라 할 수 있는 세 가지 방법을 알려드리겠습니다.

16
00:01:02, 812 --> 00:01:05, 027
1) Coordination
The first tip is really simple.
1) 협응
첫 번째 방법은 진짜로 단순합니다.

17
00:01:05, 357 --> 00:01:09, 586
Just do the opposite of the movement which causes your lower back pain.
단지 허리 통증을 일으키는 동작에 반대되는 동작을 하십시오.

18
00:01:09, 640 --> 00:01:15, 061
Instead of an anterior pelvic tilt, go for a posterior pelvic tilt.
골반을 앞쪽으로 기울이지(anterior pelvic tilt) 말고, 뒤쪽으로 기울이십시오.(posterior pelvic tilt)

19
00:01:15, 179 --> 00:01:20, 865
Try to align your spine in a neutral position to get the right feeling for that movement.
척추를 중립 자세로 정렬하려고 노력하여 이 동작을 올바르게 느끼십시오.

20
00:01:20, 890 --> 00:01:28, 124
Imagine your pelvis is a bucket and move it to pour the water out of your back.
골반이 물 양동이라 생각하면서 허리 뒤쪽으로 물을 쏟아내기 위해 양동이를 기울인다고 상상하십시오.

21
00:01:28, 658 --> 00:01:31, 033
You can do this in different positions.
이 동작을 여러 가지 자세에서 해보십시오.

22
00:01:31, 114 --> 00:01:35, 320
In some positions, it's harder to adjust your posture. And some it's easier.
어떤 자세에서는, 몸체 자세를 조정하는 것이 더 어렵습니다. 어떤 자세에서는 더 쉽고요.

23
00:01:35, 399 --> 00:01:40, 045
But all positions will help you to get the right coordination for that movement.
하지만 모든 자세가 이 동작을 올바로 협응 하는 데 좋습니다.

24
00:01:40, 142 --> 00:01:46, 662
2) Stretching
The second tip is to stretch the shortened muscles which are responsible for the excessive anterior pelvic tilt.
2) 스트레칭
두 번째 방법은 골반이 과도하게 앞으로 기울어지는 원인이 되는 짧아진 근육들을 늘려주는 것입니다.

25
00:01:46, 796 --> 00:01:51, 279
We can do this with the knee to chest stretch in different positions.
여러 가지 자세에서 무릎을 가슴으로 당기는 스트레칭을 하면 됩니다.

26
00:01:51, 350 --> 00:02:19, 612
As you can see, the tucked position will eliminate the arch in the lower back and will stretch your erector Spinae.
보시다시피 웅크린 자세는 허리의 아치(arch, 활 모양으로 구부러짐)를 없애고 척추기립근을 늘리게 됩니다.

27
00:02:20, 151 --> 00:02:23, 454
Another good exercise is the lunge stretch.
또 하나의 좋은 운동은 런지(lunge, 창 찌르기) 스트레칭입니다.

28
00:02:23, 486 --> 00:02:28, 907
With that you try to eliminate the arch in your lower back and aim for a neutral spine.
런지를 할 때는, 허리의 아치를 없애려고 노력하면서 척추 중립 자세를 목표로 하십시오.

29
00:02:29, 034 --> 00:02:32, 343
With this movement you will stretch your hip flexors.
이 동작으로 엉덩 관절 굽힘근들을 늘리게 됩니다.

30
00:02:32, 714 --> 00:02:43, 471
Of course you have to stretch both sides equally to avoid imbalances.
물론 불균형을 예방하려면 왼쪽 오른쪽 모두 균등하게 늘려야 합니다.

[Gkuljian]

This can take years to fix, especially if there's scar tissue. I've been using the Lacrosse ball for 4 years, and am just barely able to get into a squat position. The pain was excruciating during the time I was rolling. I still hurt like crazy when bending over in the morning. But now it's decreasing slowly, day by day. Don't get discouraged if this takes forever. Great video!

[MrHoangShock]

2:06 Wow, Slav squat helps with back pain.

[nicolasrivero]

I love How you teach How to fix imbalances and to workout in a safe and effective way Thank you very much

[lucaswashington]

Love your videos please keep them coming!!!

[georgimonev]

I like this dude! No bullshit talking, no wasting time ... everything is clear!

[nayathau]

Now I've relieve of my back pain. Thank you man...

[rb]

This is exactly correct. I worked out of an old back injury by strengthening the same muscle groups he targeted, and my posture did exactly his before and after, and my back feels great. Years of pain, gone.

[iliecristi]

Thank you so much! You made my lower back pain go away!!! Thank you again, you're a hero.

[juhoaikia]

Can you make a video about developing vertical jump?

[aishasimran]

I have a pelvic tilt in my back.i started doing stepper 4 days back.happy to see this video promotes stepper exercise. Thank u

[Zoxlei]

Thank you! Worked immediately, feeling great

[Surya-zefo]

this is the best ever video that YT has suggested me.
I am having back pain problem from 1 month when i started gymming and anterior pelvic twist since a long time. Now I know how to fix anterior pelvic twist and get rid of back pain at same time.

TYSM GUYS U R DOING A GREAT JOB AND MY WISHES ARE ALWAYS WITH U.