Low Back Pain Coming From Crossing Your Legs? – Dr. Berg on Back Pain Remedies

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hey guys today we’re going to talk about the dangers of crossing your legs too much okay so if we look from the back here’s your pelvis right here and then you have this little middle connection bone called the sacrum and you have the lumbar vertebra there’s a there’s two muscles that connect from the top rib the 12th rib to the top of the skull to ilium which is your hip bone right here and it’s called the quadratus lumborum you have two of them quad meaning four sides okay so the function of this muscle is to raise the hip on one side if you’re crossing your legs only on one side over a period of time it’s going to shorten this muscle and then it’s going to pull your vertebra a little bit out of alignment and you’re going to pinch the nerve on this side and you’re gonna have a low back pain and you’re gonna have a heck of a time trying to figure out what it is I’m gonna show you what to do to figure out if this is your low back problem number one and number two how to corrected okay let’s go to the next section so as you can see if you’re sitting like this your leg is bent out your femur is rotated out it’s going to cause the pelvis to be dropped on that side so it’s very very important if you’re gonna cross your leg which is not a problem but you’re gonna have to alternate okay it’s not just one side and in fact if you’re sitting right now go ahead and try this go ahead and cross your leg of one side and then cross your leg on the other side and see which one is tighter okay it might be a good idea to stretch the one that’s tight okay now you might sit like this same deal it’s gonna it’s gonna affect the pelvis so again you want to alternate go back and forth as you’re sitting all right so here’s a better picture of what I’m talking about it’s the back part of the to ilium right here and this is your hip bones the sacrum lumbar vertebra last rib so the quadratus lumborum comes from this right here all the way over here and it connects to these little things right here so if you’re crossing your leg on one side it’s gonna bring it down this way it’s gonna pinch these nerves right so now let’s show you how to test for it and how to correct it so what you’re going to do is you’re going to basically take a book and you’re going to drop down keep your knee locked you’re gonna drop down one foot as far down as you can so your pelvis is drop down on the right side okay so you come up and you just come down right here and you’re going to feel the lower back is there pain is there any tension there okay now we’re going to compare that with the other side right here okay so we take the other leg and drop it down keeping your knees locked just bring your pelvis down okay now you’re comparing this side with the other side which side hurts which side is tighter let’s pretend that the right side is painful or tight when I drop down now let’s go into the correction what you’re going to do is you’re going to do the opposite side okay you’re going to take the other side the good side and you’re going to bring it down and up as high as you can and down you’re going to do that ten times okay so in other words the stretch is on the opposite side the good side not on the bad side you’re not going to think about it do you want to put yourself in pain no you stretch the other side what happens that will balance it out after you do that ten times then reassess and do the bad side and you’re gonna find that pain is gone okay that’s how you correct an imbalance with the quadratus lumborum you’re actually strengthening the quadratus lumborum that muscle back there it wouldn’t even hurt to be able to do this on a regular basis and do both sides once your pain is gone and strengthen that muscle my cousin’s gonna help your back especially if you do a lot of sitting all right guys go ahead and try this and put your comments down below if you’re liking this content please subscribe now and I will actually keep you updated on future videos