How to Fix Your Lower Back Pain Instantly

Back pain is a prevalent discomfort that many people experience, often stemming from the lower back.

Interestingly, what we perceive as lower back issues may, in fact, be attributed to muscles located elsewhere. In this video, Jeff Cavaliere from Athlean X will demonstrate how the glute medius could be the actual culprit behind your back pain and introduce a simple exercise to provide instant relief.

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Additionally, he shares a few more exercises to ensure that your low back pain doesn’t make a comeback.

Video – How to Fix Your Lower Back Pain Instantly

The Gluteus Medius

The gluteus medius is positioned between the glute maximus and minimus in the hip area. Its primary functions include hip abduction and leg lifting in a standing or side-lying position, as well as maintaining pelvic stability during walking. Factors such as prolonged sitting and uneven weight distribution while standing are common culprits for weakening and imbalancing this muscle.

How to Assess the Strength of the Muscle

To assess the strength of your glute medius, stand with feet shoulder-width apart and lift one foot off the ground. Note if the opposite hip drops significantly, indicating weakness on that side. Repeat with the other foot, observing any dramatic weight shift. Unequal weight distribution is particularly problematic during squatting.

To address this, lie down with the affected side on top, placing your thumb on the sore area, just outside the bony prominence of the pelvis. Apply pressure to the trigger point and perform leg flossing movements. Extend and lift your hip into abduction, repeating about 10 times until muscle tension releases.

Alleviating Spasms

To further alleviate spasms, contract the glute medius fully and hold for as long as possible, typically no more than 30 seconds to a minute. Stand up, and you should experience immediate relief on that side.

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While this offers a quick but temporary solution, addressing the underlying weakness in the gluteus medius requires consistent exercises for the low back. I present three options: the hip bump against the wall, the sack swinger (using a dog leash if needed), and a strengthening exercise mimicking the treatment movement.

Consistency is the Key

As you reduce tension in the glute medius, you’ll likely notice improved squat performance, increased depth, and the disappearance of low back pain during exercises, as you’ll now exert equal force through each leg.

What Causes Lower Back Pain?

Lower back pain is a widespread issue and can result from a combination of various factors. Here are some common reasons why lower back pain is so prevalent:

Muscle Strain: Straining of the muscles and ligaments in the lower back is a common cause of pain. This can occur due to lifting heavy objects, sudden movements, or poor posture.
Poor Posture: Maintaining improper posture, both while sitting and standing, can put extra stress on the lower back and lead to pain over time.
Sedentary Lifestyle: Lack of physical activity or sitting for extended periods can weaken the muscles that support the lower back, making it more prone to pain and injuries.
Obesity: Excess body weight can contribute to lower back pain as it places additional stress on the spine and supporting structures.
Age-related Changes: As people age, the spine undergoes natural wear and tear, leading to conditions like degenerative disc disease, herniated discs, and spinal stenosis, which can cause lower back pain.
Injuries: Accidents, falls, or other injuries can damage the structures of the lower back, resulting in pain.
Medical Conditions: Certain medical conditions, such as arthritis, scoliosis, and kidney stones, can cause lower back pain.
Occupational Factors: Jobs that involve heavy lifting, repetitive movements, or prolonged periods of sitting can contribute to lower back pain.
Psychological Factors: Stress and emotional factors can contribute to muscle tension and exacerbate lower back pain.

It’s important to note that lower back pain is often multifactorial, with several of these factors interacting to contribute to an individual’s pain.

Lifestyle modifications, regular exercise, maintaining a healthy weight, and practicing good posture are essential for preventing and managing lower back pain. If the pain persists or worsens, it’s advisable to consult with a healthcare professional for a proper diagnosis and treatment plan.