How to Fix Lower Back Pain (What Everyone Misses)

Lower back pain is a breathing and walking problem. There will always be a component of compensatory breathing and compensatory walking that needs to be reduced in order for the back to relax.
Postural Restoration Institute techniques put your body into a position that will allow your back to relax by allowing for appropriate diaphragmatic breathing and pelvic stabilization.
I offer one-on-one training as well as online consultations via Zoom. The information can be found here:
pritrainer.com/on-line-consul...
For an example of typical exercises for a beginner program, you can look here:
pritrainer.com/pri-left-aic-r...
Please note, this is quite generic and not sufficient for everybody!

[@brazilianjiujitsu4838]

I have had issues with my back since 2008. I had 50+ spinal injections before it stopped working and I ended up getting a fusion l4/5. Also two mictodiscectemy procedures. After the healing I was having major pain up my QL on both sides (I didn’t know that then) but I was convinced it was a spinal issue so I kept going back to ortho demanding surgery. I was looking on the internet and found Neal’s videos. After learning how to breath and stretch and strengthen, I can tell you today that I am healed. I can’t believe it that I fixed my issues by myself by watching these videos. Amazing what the body can do. Thank you Neal! You are a saint.

[@flyhuntress2002]

I’m one of those weird people that make postural restoration seem like magic. Got into position, took 5 breaths… neck tightness gone. Completely. I’m a scientist by training so am always skeptical, however, marry explanations that make sense with pain erasing “magic” moves and I support it. I also support finding a practitioner near you to make sure you don’t have any underlying pathology.

[@flyfin108]

just pointing out where to direct my attention helped me to open most of the painfull areas, neck, top of hips, under bottom ribs, and helped to relax, front neck and abdomen, i could feel blood flow around my throat thats been jammed for long. its been mystery to me why all this allways comes back, even i get relief from stretches sometimes awesome, thank you

[@kamilo4989]

Wonderful presentation -- keep updating those playlists!!

[@jackhusbands8462]

Thanks for all the video's Neil. Very few people putting this information out!

[@loriwilliamson5738]

Life changing as always! Thank you for your videos.

[@jreverie7018]

Thanks for all you share Neal!!! you are an absolute gem! your videos give me hope one day i might not be in so much pain

[@evrythingis1]

It's amazing what the power of suggestion can do to people. It works so well you don't even realize you're using it!

[@layladwyer8602]

A total life changer for me! The loss of some of my vision 15 years ago explains everything. Being such a physical individual, I could not explain why, at 42 I rolled out of bed and found myself simply not able to do most of the movement required to be active. I hope there is someone in Australia with your experience and expertise as I am in desperate need of. Thank you so much for sharing your experience

[@esterkahingunga5813]

Thank you Neil, the information provided very helpful !

[@catharinepizzarello4784]

This is very helpful! I’m a yogi and I’m struck with by the similarities between Yin yoga and postural restoration. All is breathing. All is relaxation. It’s wonderful to learn the underlying mechanisms and anatomy. I’ve used physical therapy and many exercises and positions are the same as asanas. I’m hooked!

[@NealHallinan]

Yes, many similarities. It's just the recognition of the dominant right side due to the bigger right diaphragm and cerebral hemispheric organization that makes PRI so valuable in understanding how other disciplines can be improved upon. Chi Gong arm movements can also be very helpful to feel weight shift/ground shift.

[@blackout7743]

😭 my Left side/hip is hiked please help

[@oops-iam708]

@@blackout7743ditto 😢

[@yasmeenflavien7500]

Ultimately, is yoga, designed for our body? Sometimes i doubt even if i do conscious breathing. Thank for all your vidéo.

[@nancycherven9933]

IM STILL HERE AND LOVING THE INFO! I JUST DID THE BALLOON AND MY RIBS ARE DOWN AND HUBS TESTED LEGS AND ARMS!!!

[@deepzepp4176]

Just wanted to say you are your channel have been practically life saving to me. I’m not out of the woods yet, but feel a lot better about everything now, than I did before. Thank you, so, so much.

[@deborahebelhauser3182]

Awesome! upon 3rd breath, I experienced emotional release😭...upon 5th breath my whole left side reset.❤ Thank you, thank you... I had forgotten how gooood it feels to be ok. Crying for joy. 😂❤

[@bobcooter]

Very interesting, the diaphragm illustration was an eye opener.

[@bridiemacdonald9436]

Wow - love, love your channel - the explanations and examples are very helpful.

[@Ec-gl5ix]

This is amazing information! Thank you

[@Marlene612]

This info is eye shattering. You make explanations easy to understand a complicated subject that 99% of health-care providers completely lack. I’m learning so much. Sure wish i was back in Jersey!

[@shazminali1072]

Wow for years of stretching to try to sort out pain from butt down the left leg without any relief. Now I understand why. Thank you, it makes so much sense what you explain the brain, breathing and rhythm connection. Genius

[@annmarieveronicajames2536]

The examples you presented are very helpful.🙏📖😇

[@jamesart9]

This is gold. Thank you.

[@animeryn]

Such good (tragically ) non mainstream info . New to channel love your work

[@janeirorodriguez5903]

Your in your stride. Keep up the great work. Your clarity is reaching new heights. Funny how we can learn through what is not being said, at times. As we gain more understanding/gravitas we rise strong. Started watching two yrs ago. Glad to be growing with you.

[@NealHallinan]

Thanks for watching for the past two years👍

[@berivantore9556]

I am so thankful! I suffered from lack of teeth at my right side and i couldn't feel my right side for 15 years and i have always wondered why i couldn't do diaphragmatic breathing for so long therefore i was always on alarm mode. Now i have implants and i know how to close my mouth and be in a relax posture, i can easily breathe from diaphragm !! İt is like magic!! Thank you so much✨

[@carolineyunker9]

I just found your channel. Thank you. Good information.

[@catherinemurray2211]

Fantastic information ❤❤❤

[@88GrandMrs]

Thank you!! This helped me so much! 😮👏🏾😊🥳

[@chrismcnevermind]

Thank you, beyond Thanks. 8 plus years on an off, such electric/ tinging pain. 1 attempt at this balloon exercise 5:14 and I felt the relief. A cyber hug and 2 thumbs up! 🎉

[@jordanjohnson7266]

Thanks for these!

[@inspiracao2805]

Dr. Neal, your videos are blowing my mind and giving me a new whole perspective and view. Thank you só much. Greetinga from Brasil.

[@Roslagsbanan2011]

Another video that pinpoints my situation. For Years i was confused to why my left leg felt so weak, Neal helped my realize what it is really about. Since december Im 15 years physically younger. Thank You.

[@NealHallinan]

Happy to hear that!

[@arielvillanueva2787]

Me están ayudando muchos tus videos gracias

[@laugary7054]

just comment to support you and appreciate the content you provide us!

[@NealHallinan]

Thank you. I appreciate that.

[@jhartfitness]

This is fantastic, thank you! 👏👊

[@NealHallinan]

You're welcome.

[@ashimaearthsky]

Thank you so much. So many people are in pain and don't k ow the cause. Our "handedness" using the right or left causes such a hip and shoulder imbalance and it makes sense that our core is imbalanced also.

[@svetlanasagrin7617]

You ARE a genius! Thank you so much for helping to understand my condition. There is a light at the end of the tunnel...

[@NealHallinan]

Glad it was helpful.

[@taborgreat]

walking, breathing, and BREEDING. lots of hip work and emotions involved there. thanks for the great content. i'm connecting a lot of pieces

[@maalikfazal1406]

Hi brother. What have you learned by saying that you’re connecting a lot of pieces? Thanks 🙏🏽

[@taborgreat]

@@maalikfazal1406 hips stuck, everything suck

[@kingajadwizyc2746]

AWESOME!!! thank U for sharing!!!

[@NealHallinan]

You're welcome.

[@debcleveland2498]

Neal I am learning a lot from watching your videos. I am healthy and in great shape. About a year ago I started noticing a symptom in my left hip where a burning pain would radiate down my left thigh. I believe this all came about from trauma and stress. I have been doing one of the approaches you have recommended with feeling my left heal and then the arch of my right foot arch. This has helped quite a bit. I would like to schedule a consult with you and I don't see any times on your link for May or June. Thanks for sharing all of this on KZbin. I have tried so many different things and have watched so many videos I lost count. I really like your sensible holistic approach to healing.

[@MrMamakara]

still doing the exercises and techniques but not neutral so far , doing them for more than 6 monthes , but to be honest , they helped a lot , decreased my tension , stopped further progression , probably because I am doing it on my one alone without any PRI therapist . But I keep doing them to the end , great effort God bless you dear .

[@helenholdsworth6407]

His leg didn't adduct? Doesn't that mean moving towards the midline? It did whatever you made it do passively.

[@yayacarreno]

Mind blowing info!!!!!

[@gopala5334]

Really thank you for this video. I feel good improvements in terms of pain. ❤.. I include these posters concisely into daily usual activities. Love ❤️

[@dothatjustin]

You’ve saved my life man, gave me a new perspective on the future of my life, I’m 23 and got a degree in computer info systems. I got messed up bad and am currently on my journey to recovery. You have been a huge help and I suggest, which I know you have seen, is to listen to Andrew Huberman, he mentions the neuroscience behind what you say basically and helps me adjust my mind correctly.

[@NealHallinan]

I've watched some of his episodes. I've even seen him mention asymmetry, but I don't think he quite recognizes what PRI is recognizing, unfortunately. It would be great if he did. Good luck with your recovery!

[@Hugo-mz8vc]

Good stuff!

[@ShinySilverBunny]

As a massage therapist I am extremely grateful for coming across this type of work and learning more. I studied Orthopedic massage and prefer to do modalities that's getting results. Definitely agree with addressing the parasympathetic nervous system, etc. Love these concepts. Thank you

[@CharlotteFairchild]

Oh, if anyone with PRI were in Georgia.

[@martinhigham8082]

I found one of your older videos which has helped my problems, thank you. Good to see this video & must say you're looking good Neal, it's obviously worked for you 👌

[@NealHallinan]

Thanks, Martin. Which older video helped?

[@martinhigham8082]

@@NealHallinan it was one where you bent over and held onto a counter, lifted the right leg up & turned it out, then did the breathing. I felt things moving that have not moved for years. I also breathe with the balloon. Hurt my back 15 years ago & doctor did nothing. It's been very hard. I'm not healed yet, but these two things have helped me to do mobility exercises & have finally got some improvement. I wish I lived close to you, I'd have definitely come for some sessions. Thanks for the videos & information. I did see something about this before, but had a hard time following. You made it easier to understand. It's really made a difference in my life. I'm so grateful, hope you have lots of success

[@user-hw1io3bt8x]

Thank You JK Emesy! 💯

[@whatsup1777]

Thanks for this great vidéo

[@NealHallinan]

You're welcome.

[@portcitybrewer]

My heel (x2) pain is gone after doing the "exercise" and breathing. Thanks Neal, you are the best.

[@cardinia1]

P.R.I is bang on lovely share thank you I am inhibited one sucks but like your lovely opening quote easier to understand via evolution.

[@costa2150]

Good stuff thanks

[@bobwesley4634]

I've been training and stretching for years, improving my mobility as much as I can and all the muscles of my body and trying not to neglect anything, but I've never been able to find any durable solution for the pain I felt in my left side lower back and left psoas. Training it was just adding more stress to it and the pain was even stronger, stretching it was the only short term solution but an hour later, I was already back to the point I was before. I am almost in tears 30 minutes after this exercise cause its been so long since I felt that kind of release in my lower back, it really feels good !

[@lvciferkaminski]

The information you provide on how the vestibular system influences posture and tension is incredibly helpful and eye opening! My Eustachian tubes were clogged up and couldn't properly clear (neck breathing and dusty workplaces). My sense of balance is way off and my astigmatism in the right eye and how my contacts don't match it anymore made me loose my right peripheral vision. It's frightening how much range of motion I gain by closing the left eye and just yawning and clearing my nose&ears

[@CourageToB]

that is very interwsting, could u explain further?

[@Smaz11]

Hi Neal. Great info thanks a lot, I had major hip flexor issues from playing football (UK) and my upper back and neck are forever tense despite sports massage and physiotherapy this info is a real help. Wish there was some PRI practitioners here in the UK as I can’t find any.

[@georgedonegan2183]

Look up Martin Higgins in Leeds and London

[@roryfrench1153]

Martin Higgins said I need orthotics, and said I had a right aic pattern, totally wasted my time, Neil knows that right aic is almost unheard of, I always test for left aic

[@helenjohnson7583]

Thank you!

[@layladwyer8602]

after watching this I can finally understand how this can all happen. Everything was always opposite or 50/50 to my issue. Thank you so much 😊😮😮😊😊

[@-technodream-]

Another stunning example/study🙌2 weeks ago,I went for my first PRI appointment,turns out I’m right torsion,I understood a lot of what he was saying,but I forgot a fair bit,I came home & searched about right torsion & found your right torsion video,blew me away how accurate it was.thanks for all you do.i wish I lived in the states,so you could be my guide😎tho I’m in very good hands at the only PRI trained physio,here in the 🇬🇧 x

[@SC-sd4nr]

martin higgins?

[@-technodream-]

@@SC-sd4nr yes,that is correct🙌x

[@NealHallinan]

I'm glad the video was helpful. Torsions can be complicated and frustrating, so just be patient.

[@catharinepizzarello4784]

I’m going to try the balloon exercise, breathing into something that gives some resistance. Brilliant!

[@joshguillen9778]

Thanks for the info, I wish you were in Ca!

[@aliaygun9975]

I can't wait to get through these videos and try some of the exercises...i have had pain all my life and it feels like my whole body is wound up spine feels compressed i feel like adhesions/knots all over nothing i tried really made difference even though ur tried many many different therapies, detoxes, healers, supplements, scraping, cupping you name it i tried it i felt hopeful when you said you felt similar issues.. i am extremely flexible and very fit . If this pain goes away I will be pain free first time ever..

[@Gharsul]

Hi Neal, I am very thankful for your content since it has helped me a lot in understanding my body and also what could possibly be going on with me (right side of the body under tension, overactive right abdominal wall (coughing/sneezing caused pain around right SI joint/low back at some point (between spine and iliac crest)) and also I could feel I am in extension to some degree. I am working through these things since at least a month (mainly strengthening left AB wall and systemic flexion) I can feel its getting better, but for some reason my right side doesn't want to fully let go (I can also feel it in my right cheek - its more stiff when compared to left) - I am living in Poland and I have been to at least 6-7 physiotherapists but none of them could address the problem properly or didn't knew what's going on (they just insisted on manual releasing and massage) - I am looking around if there's any PRI certified practitioner in Poland but I cannot find any - I don't want to pester you much, but do you know if there are any PRI practitioners or institute in Poland? Thanks for your time and sorry for essaying.

[@NealHallinan]

www.metoda-pri.pl/pl/

[@HKHKKKHHHRHRRRHHforever]

Thank You for sharing your knowledge@@NealHallinan, does this work for S shaped spine with stretched reqtus abdominis?

[@recsporteducation4594]

Brilliant!

[@esterkahingunga5813]

Thank you

[@SKALIVE_]

wow this is actually impressive once again. I remember these moments where some breaths or one "exercise" just completely switches the tests. Its really amazing, and btw I felt my left glute medius today for the first time!! :D

[@NealHallinan]

That left glute medius is huge.

[@ximp8702]

Thank You! 🙏🙏🙏❤️❤️❤️

[@ambarchatterjee9426]

Thanks❤🎉

[@garrryman]

What you are doing is fantastic! Thank you! I feel like after watching this video I have finally activated my fiafragms, literally been aware of it's existence for the first time in adult life haha if not the final big at least very important piece of the puzzle I did breathing exercises in different static positioms, like deep squats or bridge, with maximum focus possible on my spine right under the ribcage. After few seets of 6-8 deep elongated inhales and exhales with hold in between I was able to feel my fiafragms!!! And few minutes later I felt sore muscles under my jaw on the sides, especially right side! And few more minutes later I finally made pull-up "to the chest" Thank you very much for your work! I would say I am restoring my body in order to do sports that I love. And you are right: sports will not restore your posture if it is already broken, quite honestly it may even make it worth faster

[@crunchywookie]

Hi Neal, your page has been very insightful and I greatly appreciate your work, just wondering what your thoughts are on light jogging or martial arts for someone working on getting out of the left AIC pattern?

[@michelewatson302]

Found this very interesting, thank you. Just went through all your videos, as I'm curious what you would say on the topic of metatarsalgia and how to remedy it.

[@eztvlight1202]

This channel should be 1 million subs in 3 years time. Mark the calender.

[@suzanneevans4157]

Why haven't you got millions of subscribers??? 😮. Your content is amazing!

[@NealHallinan]

Thank you.

[@bettinazimmermann4154]

Thx

[@aszantu]

amazing

[@321ssteeeeeve]

Hmmm, Thanks man!

[@CodeOfTyFilm]

Neal, as a 22 year old that loves to weight train I look forward to every video you upload. You are truly doing a great service. As a 10 year old boy I broke my left Tibia playing football. I was put in a wheelchair and casted for a total of 5 months. Around 18, I began weight training and because I was already patterned due to my injury I only strengthened this pattern. It started with my right adductor and right ql and then moved all the way up to my right pec, and right trap Throughout the years I’ve played sports and been in the gym so I’ve developed good body awareness. At times I believe I am on the right track but other times it leaves me feeling discouraged. I try to think of this as strengthening the nervous system rather than traditionally strengthening a muscle. If by any chance I could contact you and ask a few more questions I would be so grateful for your time. I have looked up PRI trainers but unfortunately none are in my area. Again, thank you for all these videos you have uploaded. Truly doing the world a service.

[@cahjohnson9894]

What the actual heck, Neal Hallinan. I have just realized my breathing from the upper back / neck from watching your video. In one. single. day. of walking around focusing on diaphram breathing (which required an ungodly amount of coordination to walk and breath at the same time?!?!), I am feeling all kinds of muscles in my body "cool" down as they lose their tension. This was even affecting my plantar fasciitis. This feels like absolute magic. Well done.

[@ajsabundance1985]

You’re the goats love the vids

[@NealHallinan]

Thank you.

[@aimeerice4687]

Wow, your face really did change so much!!! For the better 🎉

[@Carrie25]

Just tried this for the first time and my low back already feels better! I’m going to try it again, though, because I think I was squeezing the towel too much and making it feel like a gym exercise for my upper thighs.

[@mrpush2532]

This is amazing stuff! I did the hip and should tests, the ballon thing, and woe! All loosened up except the right hip. Its still a bit tight and i get left sciatic pain when i try to push the knee to table.....

[@NealHallinan]

Well, you could try what I demonstrate in my previous video, the right QL inhibition technique. That may loosen up the right hip (which gets all jammed up because our weight is always compressing it)

[@andrewcouper770]

This is the money for me!!!

[@nicksmith-chandler458]

Brilliant work. Would an online assessment work if I wanted to attempt to have a device made for the lower jaw. I have mounds already from an unused palate expander I bought. Unfortunately traveling to the U.S is impossible.

[@eloraibyunivers]

Hi, thank you for the information you share.. what do u think is the connection between scoliosis and left ZOA? also do you have any books that explain the basics of PR?

[@user-ib7st9qv8b]

What about spinal stenosis, and compression on the nerves thank you Annmarie

[@yaronyanai3087]

Hi Dr. Haliman, my name is Ron. I liked the psoaz video, very relatable to my condition. I live in Phoenix, AZ. Can you recommend a PRI trained provider in my area. Thank you.

[@elenalatici9568]

I had this since my pre-teens and am now 77 in my 6th week of vicious sciatica in my left leg. First time I ve had it. When I was 25 I was told my right leg was longer than my left and to put a lift on my left shoe. At 42 I was told the problem was my psoas I've been struggling for most of my life with pain. I've done your PRI exercises and they helped. Then I got sick for a long time and stopped My question is: How does this condition begin? Is there a single incident, like a bad fall down a flight if stairs on your coccyx? That happened twice when I was a child. Thank you again. Im going to start sgain.🙏

[@boogie1434]

Hello Neil, do you have any tips for relieving tailbone pain? I spent a couple hours on my yoga matt with my back straight against the ground(no clear injury or 'snap') and now I have some pretty bad tailbone pain I can't even sit down or lay on my back at all without pain

[@emointel321]

It wasn’t until 3yrs of Mcgill protocol gaining some stability regardless of dysfunctional patterns that the pattern Ron describes reared its ugly head. I had to gain enough control of my just to understand what pri has been saying all along. Problem is if you have pathology(disc issues) that alone corrupts motor engrams and adds another complicated layer of dysfunction on top of another. It take a lot of patience peeling back the layers. I wish Ron, Stu could team up one day. Also Nkt is an excellent tool to help get into better positions to allow the body to make better use of the techniques as dome of us are so locked up that getting our joint positioned correctly is challenging alone. Just to add, pri and nkt put emphasis on breathing. I think some if this was documented in the work of Levitt as to the importance of the diaphragm in stabilization. I appreciate how Ron documented the cascade of issue that follow as a result

[@YouilAushana]

Definitely have pathology!

[@franciscapinto2150]

Hi Neal, it is funny because i just went to chiropractic for my lower back pain and she said ive got exactly what you said about the unbalance on my left leg (my whole left side it is weak) so now make so much sense... (also she did cupping therapy on my muscle on my lower back and relief the pain 99% but only for 2 days)... Anyway could you please let me know how long and how often should i keep the position with the ball between my legs breathing to stabilize pelvis. ?Thank you Great videos!!

[@lesandani9778]

Hi sir, i see you had a pretty sever adenoidal facies back then and now you improved really well, did you start to improve tongue posture, stoped mouth breathing ?

[@niklasjonsson9937]

Hi Neal, Really interesting video. I've had low back pain and over activatied left major back pain for a very long time. Ive tried most everything and sometimes it makes a difference and sometimes not. Would you possible know someone in Sweden who practices the same way as you do? Thanks in advance

[@leahannwhite1111]

Back pain is imagined. 💓

[@goodmorning7807]

Thank you for this video and are there any exercises to stretch the abdominal rectal muscles because they are tight for me and when I extend them pain appears at the beginning of the sternum and ribs

[@bakerk5030]

That pic is so cursed its kinda funny. Glad to see you are doing well

[@NealHallinan]

Those were bad days.

[@tahoeguy1743]

Neal! What do think about rollerblading for pelvic health and stability? I've been dancing for a while based on your videos in combination with PRI work/training/techniques (whatever you want to call them) and i have been getting better, but recently came across some information suggesting rollerblading for pelvic floor, core & glute rebalancing/stabilizing/strenthening... I would love to know your thoughts! Thanks

[@NealHallinan]

As long as you aren't overusing your hip flexors for some reason...I think it's a good option.

[@83thecasanova]

Wow…after doing this it increased my sense of smell…amazing

[@NealHallinan]

Very interesting. Nothing surprises me anymore. All PRI techniques are seeking to improve autonomic nervous system function.

[@tierity]

Hola Neal, soy de México y empece a hacer los ejercicios, me gustaría saber si hay algun instructor en México?

[@daveymp1]

Hi Neal, I hope you’re doing good. I’m 15 years old( soon to be 16) and I wanted to ask you a question since I’ve been in a pattern (Right tmcc, Right BC and I don’t really see the left AIC) but I recently got an expander and after wearing it for 6 months I will get clear aligners. Do you think it will do it so that I can be completely stable and do you recommend that I also take plantar orthosis for my feet since I always feel my heels being tired after being on my feet to long even if I consciously walk the right way. Thanks for your help.

[@oops-iam708]

WHYEEEEEEEEE is this not a part sports knowledge!! Whaaat! As a former distance runner and athlete this would have helped immensely.

[@NealHallinan]

It’s pretty astounding that this is still not discussed anywhere but in PRI.

[@ChrisDarjany]

This is so cool. I never knew we have two diaphragms!

[@NealHallinan]

Unfortunately it isn't well known.