there are a few high-end techniques for low back pain the very few people in the
fitness and movement industry know about today I'm going to share three powerful
exercises for low back pain and if you try them right now I guarantee you will
feel better have less back pain in like five minutes from now and it's not just
pain relief we're actually doing something good for your back the
exercise I'm going to share with you are the exact same ones I tend to give my
clients one to one probably for the last few years now and I do it for one reason
they make a really nice difference hi my name is Jacob and I personally know what
it's like to have back pain it sucks your mind goes something is wrong with
me oh I'm far too young to have back pain oh God
I'm sitting too much so you're trying to get more active but at the same time you
second-guess every exercise you do is it going to make you strong, is it going to
make your back pain go away or is your back going to snap half the
time you finally make it into the gym and you think he'll screw this I'm going
to stretch raise your hand if you searched YouTube for back pain and ended up doing
yoga if you sometimes feel like your back is holding you hostage then it
might be a lucky day keep watching so you got low back pain you probably also
have a difficulty touching your toes right before I show you the first
exercise and please don't skip it go ahead and please touch your toes make
sure you don't bend your knees and just take a mental note how far do you go
pause the video for a second and go ahead
okay great the first exercise is called the Marionette tailbone squeeze it's done
on the floor to decompress and Decoapt your lower back realign the spinal discs
and mobilize the CSF the cerebrospinal fluid I didn't know stretching and
relaxing can do all that well it can't however this is not really a stretch the
first part of the exercise the Marionette is all about positioning pick your
favourite corner one bum cheek on the wall and slide so that your bum is in
the corner the goal here is to create 90 degrees between your thighs and your
stomach with back on the floor and ideally straight knees if possible tuck
your chin in like you're trying to create a double chin and if possible
lift your head just attach off the floor so your head is touching the floor but
not leaning on it we're trying to create a long neck position twist your fitting
and pull your toes down arms behind you hugging your ears and wrists extended to
the sides with the fingertips pulling down towards your legs this is the
Maurya net part of the exercise and it means you want to keep tension
everywhere the mistake people do here is relax oh no you don't relax you sort of
want to be more convincing that you're taking part of a horror film rather than
being relaxed so just to emphasize during the exercise keep asking yourself
can you pull into better 90 degrees on your hip and straighten your knees
further are you doing the best you can to tuck your chin in can you pour your
feet in further together and pull your toes further down our arms really
pushing hard away from your body and I erased really pulling hard to extend to
the sides as much as they can great now for the tailbone squeeze you
want to push your tailbone really hard into the floor pushing your tailbone
Harding to the floor is half the exercise think about squeezing your
quads and pulling them towards you as well in the best possible scenario you
will feel your lumbar spine and your sacrum slightly separating to create
space hold this incredible position for 40 seconds everything tensing hard
tailbone pushing down into the floor shaking is okay and remember to breathe
I know there's a lot going on there but I promise just write and see what
happens now before we move on pay attention if this position is too easy
and you need to progress it or if it's too hard and you need to take a step
back there are specific ways to do it the right way we've got it all covered
in depth at beli proof comm Ford / lower back pain it's free the minor tailbone
squeeze is beyond amazing for people with sciatica for people with herniated
disk in fact if you've been diagnosed with a slip disc you might want to go
ahead and do it for a few weeks by the time they evaluate you for surgery you
might not actually need it it's that powerful exercise - 4 7 8 toe touch
you've tried to touch your toes earlier and hopefully you've just done them I in
a tailbone squeeze go ahead and try it again
did I imagine it or did he just get better let's make it even better by
tricking your nervous system start by getting rid of your shoes fit together
and try and touch your toes hum don't let me see you rock not that I
can see you right now
as before without bending you knees at the bottom of your movement place your
hands or arms between your legs step one would be to take a deep breath into your
stomach for four seconds then for step to hold the air inside as you hold the
air try and use your arms to really separate your legs and push them out
hard but at the same time your legs needs to resist they need to pull back
in your arms pushing out your legs pushing in so nothing moves try and also
squeeze your heels and push them together
everything's pushing nothing's moving and air is being held in your stomach
for about seven seconds the last step step three start relaxing and breathe
out slowly to the count of eight seconds as you relax see if you can easily move
further down I like to do this exercise first thing in the morning it only takes
like four seven eight less than twenty seconds but it makes a big difference
exercise number three hey pip all right this exercise is all about moving your
hips independently from the spine and pelvis the absolute goal in here is to
keep an anterior pelvic tilt and an arched back basically avoid rounding
your spine start by kneeling down on the ground
Ultra spine as best as you can and put one hand behind your lower back move
back and rock your bum to your heels then we do a thoracic rotation your back
is locked into position and your upper spine is rotating up and to the side
great now let's move into abduction your leg is going out into the side move back
and forth Rock a few times try and keep your torso fairly close to the floor and
try to add external rotation by moving your toes up
again triangle from the hip not your back
slide the leg behind you and moving to the famous pigeon position rock back as
much as you comfortably can keeping your back arched and your chest pointing up
when your leg is as far back as possible start gliding side to side trying to
keep your pelvis parallel to the floor as you glide from there we're moving to
the 1990 position this is an amazing position to open up the hip capsule I
recommend sticking your elbow into the hip and sort of punching forward that
will help you create that nice arched back position then go ahead and have a
look and just double-check and fix your position so that you have 90 degrees
between your legs twice as demonstrated if possible lean forward with your torso
and try not to use support from your hands so hands in the air is harder and
better hold this position for a few seconds then start opening the trailing
leg so that you slowly move into what we call the best seat position when you
can't open it any further stick your elbow into the thigh and
start pushing them against each other for a few seconds that means your elbow
is going to push your thigh away trying to forcefully open it by your thigh
rather than letting it do it is going to resist and push back in do it for maybe
three or four seconds and then see if you can move it a bit further and flip
to the other side we're now going to go in reverse to cover the other side so
back into the pigeon into abduction plus external rotation and finally rocking
back and doing thoracic rotations on the other side that feels super nice right
I've got more tips to share but this video is getting too long if you like
this video and your back feels better then make sure to subscribe to my
channel right now just click the subscribe button if you want to learn
more I strongly encourage you to visit the website at Elly proof com4 slash
lower back pain we're getting to even more details and we share a few bonus
exercises for you to try like the vertebra switch will make your spine as
stronger as still if you're interested in techniques I only share with my
subscribers go ahead and sign for it on the website
it's free lastly I want to hear your thoughts which of those three exercises
was the hardest to do but made the biggest immediate difference to your
lower back let me know in the comments below
don't forget to check the website let's go