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 a complete training program that overlooks none of these issues, check out our athlean-x Training System by heading to using the link below. All of our programs utilize science in the exercise selection to make sure that no dysfunction goes unchecked.
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.
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Haha giahak lobot man nga real
Un HUGE merci pour cette vidéo.
Parce que je suis les five red flag a 💯!!
Thanks, you really changed my life by providing your knowledge. You helped me from so far away (i am in Greece). Your videos helped me to lose back pain. Thanks again
Lmao dude literally saying what I'm facing rn, thank you fr 😭
Huh… I'm not in pain but my doctor said that my piriformis issues have also to do with a stiff lower back, but when you talked about the hip flexor, things made more sense to me. I got into cycling earlier this year and tbh that's when my piriformis pain started and I'm in the worst pain after riding my bike or home trainer, I guess cycling cuts off blood circulation in my pelvis area and all the muscles there like gluteus medius and the hip flexors cramp up like crazy due to that. Sigh, I should lose some weight before my butt dies off from riding my bicycle 😢
Hello, Jeff. Please, speak a little slower. Thanks
Thank you for this
RED FLAGS are killing your gains.
Hi Athlene. I've just started a new job and a lot of it involves using a broom! And just leaning over and extending really is causing me postural pain.
Thanks Jeff,🙏🏴
Hello, I have lower back pain….but I'm not able ( 74 years old ) to do the exersises, what can I do about this ?
from 3 till 6 I have all red flags -.-
I’m looking for repairing a slipped disk in lower back, any advice? A lot of these movements I can’t even do right now.
Thanks Jeff! This is very helpful.
Anybody know how to perform that glute exercise at home, without that bench (the one where you have to be able to hold it for 2 minutes)?
Excellent video, nailed my lower back problem cause being number 5. Thanks mate !
Just found your videos, I have suffered with chronic back pain for a very long time. The way you explain things just makes sense. I am going to start these exercises today. Thank you.
#watchingfromAustralia
Thank you Jeff. Great advice as usual.
Man, all the red flags are up for me and I am 31. Time to start excercising 😀
Can I do these for helping a herniated disc?
I do strengthening stretching every single thing in the world and I still have one sided low back pain just above my right butt cheek. I can't figure out what the hell to do it's been driving me crazy for years 🙁
Hello. I have the first red flag – very tight hip flexors. I feel like my abs is not working at all. It's like I have lost the connection between my brain and abs. :(( The result is intense SI joint pain. I can't sit down at all without pain. 🙁 How can I fix it ?
The question I have is this, what if you have a L5/S1 disc bulge and lower back pain coupled with a weak lower back?
Your videos are very practical.
How do you brace your lower legs if your doing this test on a bench?
All the things I was doing wrong are explained. I've been having severe soreness in the mornings. I'll start addressing these issues and working on them. Thanks.
I've been experiencing so much pain in my right lower back, my right back upper leg, my right butt cheek, and my right front upper thigh. In which I've been basically bed bound for the last 3 days: every since super early Sunday(6-19-22)morning until late morning Wednesday(6-22-22). I mean I can only walk, and stand straight up for about 30 seconds to a minute before the pain, and weakness takes me over(causing me to have to take a seat). Furthermore I've actually tried a lot of the exercises prescribed by this channel for lower back, and they haven't really helped me at all. Matter of fact some of them had made it temporarily worse. But at this stage I'm about to call 911 so I can get immediate medical attention. And by the way all of this started because I was practicing a lot of super side ducks in martial arts which caused a stiffness in my lower back. But afterwards I did some crunches(the kind where you push the legs out) that lead to immediate striking pain to my lower back. Following that I did some stretches, and forced my body to do several more reps, and sets of those crunches while including leg exercises(running on treadmill, squats, and using my Maxi Climber). But anyway I thank this channel for all of the info, and I strive to, better yet I will conquer this illness.
Another Great vid Jeff , thanks for all your help , these vids are helping an ex fire fighter with a bad back due to years of abuse ,
What does 5 out of 5 mean?
I saw this video today , I would to know how many reps and the time for each exercise thanks 💪
Athlean ax’s library is my go to for any fitness information. Such a great resource.
Exactly what i needed
Dude. Thanks for these videos. I started lifting weights last month for the first time in over a decade. Trying to remember the exercises that I used to do and learn more about weight lifting, your videos are the most helpful and informative. I have struggled with back pain and display a few red flags myself. So I will be improving my Glutes and hip flexor based on your advice. Thanks again.
I have l4 l5 s1 bulge in my spine and I'm having pains now and it's not really in my lower back it's the pain is the pain is in my coming from my lower back down into my hip then the calf and then the ankle when I try to walk so what kind of exercise should I do to relieve the pressure off my lower back and the pain in my hip calf and ankle
I am so excited I found this channel 🤯🤯🤯 so smart … what are the best ways to build up the glut muscles that I can do at home ?
2:52 my dad entered my room exactly at this point, kinda hard to explain
I wish they made a complete video for round back and slouching with details