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

let’s face it low back pain sucks whether or not you’re dealing with it for a single day or you have it on a chronic basis guys today I want to help you to identify five red flags that are either causing your issues right now or going to lead to issues down the road we want to be able to knock them out before it even starts what subscribe jeff cavaliere athleanx. com low back pain is incredibly common but it doesn’t have to plague you because there’s so many causes of low back pain that go unnoticed or you never get to the bottom of the point of today’s video is to find that cause identify the red flag a lot of times ahead of time so it doesn’t get to the point where you’re in agony and we can actually do that here today I’m gonna make sure I knock them out one by one to help you to get to the bottom of what’s bothering you so I have Jesse with me to help me I mean Raymond here with me to help me identify these red flags I always do that Jesse you’re getting there so now the first thing I want you guys to focus on is right here in your hip flexors because this is one of the more common sources we’ll start with some of the more common causes hip flexors are going to cause a few different symptoms for you if they’re tight you’re gonna feel that kind of stiffness where you feel like you can never really kind of loosen up if you have a little back pain you kind of feel like you always want to do this that’s one indicator that you could be having problems derived from tight hip flexors the second thing is if you do ab exercises because you have low back pain you know that strengthening your core is a good way to get over those issues but you’re making things worse it’s likely that your ab exercises are contributing heavily to the tightness in your hip flexors because their hip flexor driven movements now what I want you to do first to test it is something called the Thomas test the toughest test can actually be done in a modified version here at the edge of a bench all you do is you grab hold of one leg you pull it to your chest as you lay back that’s actually not the leg that we’re testing though we want to see what happens to the other leg and you’re looking for two things number one can the leg itself get down to the level of the bench can the thigh rest on the bench and if it does what happens to the knee can you let the knee dangle at 90 degrees of flexion if the leg is held up in the then it’s an indicator right off the bat that you’re probably dealing with some of this tightness here in the deep hip flexors the iliopsoas if your leg can’t get to a dangling 90 degrees that your knee then you’re probably dealing with some rectus femoris or quad tightness but I will tell you this 9 times out of 10 the common cause here is the hip flexor and why would that be a problem it attaches in here through your body it runs from your leg controlling flexion but it comes all the way back here attaching to your lumbar vertebrae so it’s easy to see that this thing’s tight and yanking on here and causing torque and pull it’s gonna cause some discomfort in your lower back this is the first place you want to start our website number two has to do with this your glutes and you what are you doing I said get in the glue hand machine like the right way the glute weak gluts is going to absolutely cause low back pain why because the low back depends upon the glutes for their function to take off some of the load of the little back so it doesn’t have to do all the work that it’s doing whenever you make a muscle do more work than it’s supposed to or capable of you’re asking too much of it it’s going to lead to problems the first thing you can do to test your glutes in terms of their strength is actually a simple one just look in the mirror turn to the side like this and look at what your butt looks like from the side and it’s not to be understated because a flat butt literally means a lack of muscular development of the glute max if you have more muscular development just like any other muscle the more mass you have there the more developed that muscle is the more it’s going to stand at attention and if you don’t it’s a clear sign that they’re too weak and they’re going to cause problems up the kinetic chain but we can also do something else we could do this this is a hyper hold and the hyper hole can be done either in a gluten hand machine or it could be done at the edge of a bench all you’re looking to do is see can you hold this position for at least two minutes without either cramping in your low back being unable to hold it entirely or that you’re just can’t hold the squeezing your glutes so how would you do this you don’t want to do it this way you don’t want to just arch from the low back because you’re asking already too much from a muscle group that’s not really to handle that instead you want to squeeze here first then lift up to here and then hold and stay there again now we’re just trying to monitor how are you able to handle this can you held this for at least two minutes if you can’t hold it for two minutes because of the reasons I said before either getting cramping or being unable to hold entirely then you have weak gluts and we need to start somewhere and where you start actually especially in more of the acute phase of low back pain it’s just working your way up on this exercise try to hold for longer and longer and longer driving it through these glutes all the time now of course we got to make sure we get stronger here because the capacity for glute strength is immense they’re almost always weaker than they should be and we have to incorporate ways we could do that in our own training so we could do it with things like this the barbell hip thrust or with a sprinter lunge or even a barbell RDL exercises that we can actually add a lot more weight to to take advantage of the fact that these muscles are capable of great strength levels and the stronger they get the more they will offload the low back from having to do all that work just like they did here by squeezing first and then taking some of the load off of here it’s gonna do the same thing for you and every exercise you do and every facet of your life and that low back pain will go away alright so the next two are actually red flags that you can identify even just standing okay and the thing is you probably don’t even realize that you’re doing it as much as you actually are and that’s this are you like literally dancing in place whenever you just have to stand still if you are it’s likely that you are having some weakness in the endurance capacity of your lumbar paraspinal muscles they are built to be able to hold you simply still like this for at least 20 minutes but if you find that you constantly have to do this because you’re getting tightened up here or you have to continually shift your feet and offload from one to the other that’s a sign that you have low back weakness that’s being unaddressed and whether or not it’s causing problems right now is going to lead to them because you just simply don’t have good endurance of these muscles so what could you do about it well number one you could do what we just covered you could do more of those type or holes for the purpose of building up your ability to hold them for longer and longer periods of time right because we’re going to be able to strengthen these muscles and this is thing because he realized that gravity wants to just kind of take you and fold you over so in this position to maintain good posture you’re a lot more paraspinal muscles have to actually fire to keep you upright this is actually made wor