Low Back Tweak Fast Fixes | Feat. Kelly Starrett | MobilityWOD

Kelly Starrett and Jenny Labaw go over a quick template for treating the non-specific low back tweak that we all get from time to time.
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[@agookchild]

Hurt my back deadlifting. followed this video and felt a 'click' in my back. The hurt is gone now. Thank you

[@alejandrocastillopardo7226]

Great stuff. Yesterday I couldn't bend my back at all, couldn't even touch my knees. Followed your advises and heard a "click", stretched the hip-flexors and the pain was gone and the mobility restored.

[@DocFeelyMC]

Just what the doctor ordered! Going to share with my fellow ER docs and patients alike. Empowering patients we can hopefully keep them out of the ER and off of the narcs so that they can have live a life of purpose again. What a concept! Thanks for putting this together!

[@akilagun1]

Thank you, Mr Starrett, I have been in pain for over 3 years tweaking my back doing deadlifts (170kg), and no one has been able to explain or give me correct treatment until today, watching your video. Your explanation and use of language are flawless. And your knowledge is endless. I am a fan for life 😂 Thank you & godbless 🙏

[@Mr_SamuelAdam]

When I hear "welcome back to mobility wod" brings back memories of 2011 2012 watching videos of you in your "mobility garage" :) so glad I found you Kelly Starrett

[@thistleboucher]

I found this video years ago! The information it taught me has been invaluable to me

[@nwp4life]

So knowledgable. The advice and information in these vids is priceless.

[@144Jacob]

What a blessing you are to help people. Thank you for all your good works.

[@grltrader]

OMG, I pulled my back 3 days ago and keep hurting it in my sleep... I just tried this and OMG, pain is gone.. It feels so much better. I appreciate your work!!! Thank you!

[@contadacarta]

Kelly Just would like to thank you. Yesterday I hurt my lower back while working out at the gym. I have a disc herniation L4L3 and know that when I hurt my back like that it means few days in bed and 1-2 weeks out of the gym. So I did on all exercises in this video. I started this morning and repeated again after lunch. What I can say is that right now I have no pain and the spams are gone (and no medicine). I will keep doing it throughout the day and hopefully I will be back on track very soon. I am also very motivated to do the 14 days mobility challenge. Thank a lot for this channel

[@ballagh]

Tweaked lower back after doing squats this morning (my own fault, not getting great form but still pushed for last weeks weights , d'oh). Following this method has provided the first proper relief I've had all day, thank you.

[@SamBarrass]

You could also try segmental limb rolling. Almost instant relief. Good look bro, injuries SUCK!

[@ryancarney2546]

Thank you so much Kelly this helped me to get out pain I was in today.

[@MikroAutoBot]

Holly.. it worked! I had really bad lower back pain for 3 days and after these exercises it’s gone! Thank you, Sir!

[@jree93]

Holy shit. This worked for me. I got right back hip pain for a week from a heavy PR deadlift. Didnt' think this would work so I got massages (3 times) still didnt' help. Was bored today and I tried this, THAT CLUNK HURT A LITTLE, BUT THE PAIN IS GONE!!!

[@Salamaleikum80]

Is it back?

[@nathan9799]

Thanks! Had bulging discs a few years ago and fixed them through rehab and yoga. However, today I tweaked my back again and thought I was going to be back to square one so I was feeling pretty down. I just heard a couple of pops on the left side of my hip doing your stretches and I feel back to about 90%. I’m going to take it easy the next few days but mentally I’m so relieved!! This video would’ve saved me years ago but I’m happy I found it now!

[@SteveWeltman]

You just heard it from one of the very best in the business. Thank you Dr. Starrett. I use this technique once a month just to see if anything feels out of place, in addition to all of the rolling, stretching and mobility drills after workouts. Very glad I ‘found’ your programs.

[@luckylarry88]

The pelvis is a major part of the body that you would never think to know it could be causing problems elsewhere in your body thanks for the video guys!

[@jeg569]

Amazing thank you, been holding my breath and grimacing for what seems like days, and sciatic pain down to my shin. Now I have movement and less pain.

[@ArmTheCreative]

Just watching this stretch feels good on my back. Can’t wait to try it.

[@HelenDriscoll]

I've been using this since you first posted annd want to thank you from the bottom of my spine! I've shared this video maybe 50 times, including with doc friends :)

[@dougl1469]

Thanks for the video and to the educated responses that complimented it.

[@custompilatesandyoga175]

I'm really late to the party, but so glad I finally made it! This is such great information! I can't wait to share it.

[@BartRunning]

This is so valuable. Thanks so much. First time I got injured in my lower back and pelvis. Will try this a few times from tomorow on! Thanks so much for these detailed explanations and selfhelp methods. Keep it up. You’re awesome.

[@Bradlittlepl]

I never dreamt this would work as well as it did. Simply wow!

[@anthonycockings]

Great to have you back on KZbin

[@rosepfister4766]

I can’t believe this worked ! Thank you!

[@brysimms]

I have had intense sciatic pain for the first time for the last month. This has instantly made my pain go away and I can walk normally. I will continue with these stretches!! Thank you!

[@timr8456]

thanks for the comment - trying to think of 1or 2 things I can show my dad to help his sciatic low back pain too

[@afc5603]

My back seizes up a couple of times a year. I tried this last night (back seized up two day ago), and the improvement is amazing. I will keep doing this regularly, to try to avoid it seizing up in the future.

[@DefineStrength]

yes indeed Kel! always enjoy the informative vids! keep em up and stay fit and strong!

[@jillwachsberger371]

Omg, thank you, I feel so much better. I have been dealing with this lower back issue for 25 years. Always looking for exercises and stretches I can do.

[@saragreer89]

Thank you so much for this. I threw out my back on my 30th birthday and this helped me realign so I could still go out! Its It's now 6 months later and the same thing happened. It took me forever to find this video again but I've now favorited it. I'm on the mend again. Thank you so much 💗

[@atromos]

You are a gift, Kelly. Keep it up!

[@SeanReyes]

So good, thanks for combining all these into a single video

[@karenbrewer5975]

Thank you so much! This could have kept me out of the ER with my first and hopefully only back spasm about a month ago. I will do these exercises every day!

[@seniorfitnesshq]

After about 15 months of pain in my right hip, physical therapy, chiropractic, toradol and cortisone shots, I did just the leg push/pull before bed last night: the pain is gone almost completely.

[@oscarhollywood]

how does it feel now being 4months on?

[@bobdownie.2806]

Thanks so much for posting this Kelly, I could hardly walk yesterday afternoon, then this morning I remembered your name referred to by world renowned MMA coach Firas Zahabi. I followed this instructional and 5 minutes later I was up and about and moving like there was nothing wrong with my back. I figured out why my back was sore too……simply overworked some of the lower back muscles by doing more snatch lifts than usual, which over the next few days got progressively more tense. I released the tension and hey presto! It felt though like a slipped disc near the tailbone, thankfully this was not the case.

[@xboxhuegable]

This shit is amazing, I messed my back up squatting going on 7 months ago and haven't been 100% since. Been to 8 sessions with a chiro, lots of stretches and strengthening exercises. Nothing helped. I bought the supple leopard book and saw this in there and tried it last night. Instant fucking relief. I had constant numbness in my left foot that went right away, I actually felt weird because I was so used to being in pain and one side of my hip being higher. I don't know why this isn't a common knowledge maneuver but it should be.

[@chewypoo]

Thank you for the video. I tweaked my lower back playing with my kiddos on the playground and came across this video. I was in a sometimes unmovable position and I'm the extreme type. I don't like to be under control so by watching this video and doing it made me feel much better...Thank you for sharing this very helpful. P.S. love the little one in the background doing exercise...Keep up little one...:)

[@_jasonmulligan_]

Brilliant. Thanks for providing simple and useful tools to address low back tweaks. I'm curious what assessments you suggest after the back is out of spasm mode and the pelvic region is realigned. I also found, in addition to the ball squeeze between the knees drill, using a band around the knees to apply external pressure helps create 'space' in the low back and fosters realignment. Thanks for the knowledge sharing, Kelly, and demonstrating, Jenny.

[@Remetski2401]

Thank you for your generosity of spirit! God bless you!

[@caseyedwards8818]

Muscle energy techniques. Big thumbs up for this

[@LenBoatman]

Thank you Kelly! My back was hurtin for certain and I was in the pain cave. Thanks for getting me out.

[@brandonleesanders]

Tried This... Heard A Click... No More Pain 😌👌🏽

[@fitnessorfiction9415]

Dr. Starrett, you're an inspiration. I love your creativity and teaching style! I missed your gym last time I was in SF but it's a definite stop next time I'm up north! What advice would you give to a budding fitness entrepreneur?

[@duonganhbinh]

Holy crap this is magic. My pain goes away in a minute.

[@sworthy08]

dude. I absolutely fricking love your videos. Thank you so much.

[@naima99]

Sable Worthy hey did this help you?

[@sworthy08]

totally

[@justinsmith7880]

Love everything you put out!

[@natealexander73]

So needed this a week ago but gonna hit this just to make sure everything is all normalized.

[@brahssalamualaykum]

As an ATC we always learned to get that 'pelvic pop' prior to remedying that HS/Quad muscle imbalance that yanks the pelvis into a funky rotation. Not sure if the order matters too much since, for instance, chiros usually work on surrounding/tight musculature and THEN go for their manipulations. But, since it is an active/isometric contraction that fixes the rotation, I think it makes more sense to release the joint first with that ball squeeze or something similar.

[@Mr_SamuelAdam]

Amazing! Kelly would love to see more updates on KZbin please. Don't need to do once a day like the project.. But once a week? :)

[@Nopillcaddy]

I kind of kept expecting the ball to explode when she squeezed it between her knees. DEM LEGS... LOL Great vid as usual!

[@PAORB156]

I had a tweaked back 8 weeks ago! I don't have a disc herniation, a fracture or neurological problems. The doctor describes it as general lower back pain but it won't subside. I don't have a full ROM of flexion without pain and i am definitely tight in the area mostly for fear of hurting. I tried the video suggestions for the first time just now. It feels much better... I will update this post as to whether it helped long term Thank you anyway MWOD

[@LaserrSharp]

+PAORB156 did it help long term? Which exercise helped the most?

[@PAORB156]

+Louis O. It turned out i have spinal stenosis O4-O5 and O5-L1. These didn't help but what my doctor prescribed helped and i am pain free most of the time which is a mircale So, 1) Ab crunches but don't stand up too much alternated with bicycle crunches (in the same position=lying down on your back. You should make sure at all times that your back does NOT move. Do 3-4 sets x20 reps 2) lie on your stomach and raise left hand/right leg and then right hand/left leg for x30 reps 5-6 sets. 3) For stretching do the cobra and frog pose (search google) I do these everyday 2gether with my regular training (no more barbell squats/deadlifts,standing row for me though). If i don't do them for several days then i start having very minor pain, so basically it's a routine i use as a warmup before any sports activity This only applies to my specific condition, so good luck

[@LaserrSharp]

+PAORB156 I've done some research and find that inversion tables have helped many. Check them out. I also found some testimonials on reddit. Just plug the following in after the dot com and it should take you to it. /r/Sciatica/comments/3fjtmi/i_think_this_100_inversion_table_saved_my_life/

[@desleighfisher980]

Ouch back was hurting (without any deadlifting or heavy squats) this really helped.

[@benwalker7218]

lol I just relieved my right SI pain with that push pull technique. cant believe it was so easy.

[@NoelCruzSings]

Excellent presentation and very informative! Thank you.

[@otto2neil]

This is perfect! Helped me a treat with my back.... apreciate all ur hard work Mr Leopard!

[@Suiken44]

This absolutely provides relief to me for lower back pain and spasms? I have SI joint and L5-S1/ L5-L4 bulges, and this is a nice fix for the pain. How often is it ok to do this?

[@MountainBikeAdventures]

4:36 coughs in hand and touches her haha love it

[@DraconianMeasures]

noticed this so hard in the age of COVID

[@cssmanheadshot]

This has saved me from so much pain I love the MWOD

[@yehudahamaccabi9420]

Thank you for this video.

[@icelassi36]

Kelly... You're the Man!!! After some deadlifts at my class this morning my back was a bit tight but now it's all good. I performed this drill 4 sets with 10 reps and now more relaxed. 👌🏿👌🏿👌🏿

[@heresayiams9956]

She sure is manly!

[@JeremyRemele]

Your back is supposed to be tight... Deadlifts primarily work your back. My back is literally tight to some degree all year long, 24/7 from Powerlifting.

[@JeremyRemele]

***** How intelligent.

[@richardpartin9378]

Great stuff man! Awesome.

[@kalebzerihun598]

Very informative, where can i buy your expert recommended stools?

[@knichri11]

can't wait to try this!

[@iLOVVVEyoukaybye]

So in other words, Muscle Energy Technique. Great video!

[@deniseyogaco921]

Pure gold! 🙏🙏🙏🙏

[@JamesDunne]

Solid advice and techniques here, Kelly! I've used this myself during low back pain flare-ups and know just how powerful it is to be able to alleviate your own 'kinks' when your low back acts up. Hopefully heading to SF later in the year, so might try to get to SF Crossfit :)

[@mimao51]

Do you know where exactly does he place the ball when she is lying down?

[@jazzyworkouts2973]

This is the best ...love it!

[@sideshowlol]

Great vid. Lots of helpful info. Thanks KStar. And that woman using the C2 Ski erg. :D

[@MAMP]

The little girl playing in the background is comical :)

[@dtheopha]

thanks for this. can you do one for prevention of getting spasms in the first place. thanks

[@shannon1664]

I'm no Dr. Starrett, but I can supply a few guidelines. 1) After your warmup (that means you're sweating), mobilize the hip and pelvis. Deep lunges, the pigeon, upward dog, downward dog etc etc. Don't move into pain, just nice slow movements into stretch. 2) Find when the pain is worsened and see what you did before that. Sitting down all day is even worse than helping Aunt Mabel and Uncle Skeeter move their 2 ton card table down four flights of stairs, so it's not necessarily movement. 3) After workouts, mobilize the hip again before you cool off. When stretching, before and after the workout, long slow breaths with long duration stretches. Spend time in that good position and the pelvis will become more functional, typically leading to reduction then, hopefully, termination of the spasms. Good luck and be well.

[@dtheopha]

shannon1664 thanks. the pigeon feels pretty effective. as for #2 - almost anything - too much sitting, too mch standing and almost any squatting exercises will tighten up my back to the point where it's ready to spasm

[@mikecarmean6446]

To Add: Pelvic Tilt is the Most Common Cause of Lumbar Strain ☠️... Tight Muscles Pulling Unevenly having One Leg Extend Farther than the other... Good Exercise 💥💥💥💥💥

[@aaronholland2771]

Mike Carmean solution for this?

[@TheBigbass13]

Thanks for this great tool.

[@simonheywood1286]

Thanks 4 sharing my brotha

[@marcellusmatthijs]

Great video!

[@brandontward]

…and a chiropractor would just pop your back as thought that’s the issue with asymmetries. Great stuff!

[@GrowthGuided]

Awesome. Thank you

[@doityourselfdave]

Glad I watched this. I didn't have an 'oh shit' moment with my back, but there was something up after my workout. When I put the ball in between my knees and squeezed, I heard the click. Feel loads better. Thanks

[@intrnlprym84evr]

Seriously helpful. Thank you.

[@ptchristanMTB]

Thank you sir!

[@joe6576]

Whoa did that seriously just help? Tweaked my back about 8 hours ago on a squat. Found this video and tried two times each leg and then squeezed some toilet paper. Small pop when I got up. Feels more comfortable already

[@dinolarsson]

Still a better love story than Twilight. No but seriously, great video!

[@sisbroshou3786]

Would you recommend massage gun like tim Tam or theragun???thx.....apprecate your videos..

[@lilyblythe1747]

Life saving thank you

[@MrMattias87]

He's really checking her out ;)

[@FiddiTwo]

this is great, Kelly i have a postural back pain issue i cannot fix - when i stand/walk for more than a few mins, my lower back tightens and becomes extremely sore - I can forward bend to relieve the pain momentarily, but when i stand again, the pain comes right back very quickly ( i am fine/no pain in seated/lying position for hrs). any suggestions i would be forever gratefull, i just cant seem to find help on this one thx!

[@LagginMcBadly22]

I'm not a doctor or physio but I've had a similar issue with my back that actually put me out of work for a few days. Standing for any extended period of time killed by lower back. It would tighten up like crazy and feel like it was causing a bulging disk. I found that the issue was lack of support in my lumbar spine, specifically from tight/weak hips and glutes. Think about it this way: You stand up and your legs and hips are not strong or mobile enough to support your spine/upper body so your back tries to compensate by tightening up. This just gets worse and worse with time as your legs get weak from lack of activity and your back gets tighter. What fixed the issue for me is working on strengthing by legs and then stretching/strengthening my lower back and abs. After several days out of work I went to the gym and (with a trainer) worked on squatting. This fixed my issue almost instantly. A day after getting out of bed seemed like a chore, I was comfortably walking around and working again. I would recommend doing some research on building support in your lumbar spine and strengthening your hips and glutes. This worked wonders for me. However, as I said, I am not a doctor and this is just based of my own experience and research. Best of luck!

[@Aiexander89]

Im a physiotherapist. And from what you write you most likely have a movement dysfunction in your hamstrings AND a movment control problem in your lower back, comprimised by your tight hamstrings. Testing this on your own. Stand up and try reach the floor: if your lower back flexes more than a little beyond neutral and more than the hip flexes, and you feel tight in your hamstrings. Those are the problem. Go stretch the hamstrings while controlling neutral position in your spine. Do not prolong the muscles and ligaments in the lower back even further, its important that the spine is held in neutral to promote lengthening of the hamstrings and not the other way around. Good luck. 25 cents. Please go see a talented Physiotherapist.

[@FiddiTwo]

Aiexander89 Thx for the ideas - i have been stretching hamstrings for a while now im not sure how much more or what else to do with them tho Daniel Taylor i am trying to strengthen glutes etc with squats currently..

[@Aiexander89]

FiddiTwo its complicated to do this correctly on your own. You will need supervision of physiotherapist that can help you control neutral position in the lower back while you stretch the hamstrings. And the physio will also evaluate your symptoms and provide you with a precise diagnosis instead of trying out different things you get advised by on the internet. This could be a derangement syndrome aswell but the only best way to determine this is too see a physio. So go see one ;-)

[@alexithompson8306]

Its most likely a tightness in the hip flexors, hamstrings and lower back, work on mobilizing those and learning to activate and control your Glutes and Abdominals, just stretching and doing mobility wont help the problem, you have to wake up and strengthen the "dormant" muscles by doing exercise to emphasize the Glutes and Abdominals as well. Look up lower cross syndrome. itd be anterior pelvic tilt.

[@christopherstark6773]

first of all, when I tried to watch this on my phone the other day, the buffer would freeze with your face in some funny, and probably unflattering looks. Secondly, this sounds like great stuff. I always have issues with my back. I had to see a therapist earlier in the summer, and started to realize this was one of the issues that I was having. What I was given to do was similar to this, but not explained as well as this. I will try this version and see how it goes, but I think I will like it better.

[@cwhite717]

GREAT STUFF! THANK YOU!

[@whatdupdoh]

6:55 Elliot Hulse

[@TheChiconspiracy]

Lol. Just needs the yelling to get out the "negative energy"

[@dexistence19]

Realistikk513 hahahahaha

[@sueroland8182]

Just to note, the PNF stretching connected with yoga was not an invention of Joe Miller, I was taught it back in1990 through an excellent yoga teacher, Pam Scheutz.

[@AngelicMessenger24]

This stuff is awesome!

[@simonheywood1286]

If you suffered from a back injury in gym. How long does it take on average to recover????.

[@43Steelerss]

what about an old untreat low back tweak done years ago? would do you the same thing? no matter how long and often I foam roll, stretch or mobilize (with the green band) my right hip flexor, it's so glued and in spasms. if I move hip upward it clunks, and my knee is stucked in. my right glute doesn't work.

[@edgarchavez9037]

God damn it kelly... Thank you!!!

[@AdriDeAmor]

Do you need to do the push / pull on both legs? Or just one to get the rotations to normalize?

[@LifeHacksToABetterFuture]

Thank you so much! Just popped my pelvis back into place. Good to go lol

[@talltomboynyc]

OMG Thank you!!!!

[@DJOBeirne--vitalityon]

Great info. best from Spain

[@jcairo357]

Thanks god for KS!

[@bccraddoc]

might this be the type of therapy you would use with someone with herniated discs (ex. I blew out the disc S2/S3---S2 is experiencing some degradation as well.)?