Lower Back Pain Cause, Stretches & Exercises (+ Free Program)

The most common cause of lower back pain, the stretches to relieve it and the exercises to bulletproof your back, are presented in this video. Enjoy the video and don't forget to hit this link for more:
bit.ly/3SIwH4o
What is the cause of lower back pain?
The cause of lower back pain in general can be highly complicated and multidimensional.
Surprisingly though, I found by experience that most of the people that come to me with lower back pain have the same common issue. And that is muscle a spasm, tightness, or imbalance in a specific muscle of this area. I've found in my years of experience as a trainer that this is the most common cause of lower back pain and that's why I discuss about this in this video.
Stretches for lower back pain
The best stretch for lower back pain is the one that addresses the muscle that stimulates pain in the first place. Doing random lower back stretches might offer some mild relief but the pain will quickly return. To relieve your pain you need a stretch that targets the correct muscle and a routine that will create results. In the first step of this video, I present in detail how to execute a stretching exercise that isolates the most problematic muscle of the lower back.
Exercises for lower back pain
Relieving your pain and then doing nothing, is probably the best way to ensure that you'll be in pain again in the future. To make sure you'll never have this issue again you need to train your lower back in a way that ensures flexibility, strength, and strength endurance in the muscles of the area that tables you. To do that simply follow the exercises for lower back pain I present in step 3. And if you want a 16 weeks training program that contains all the recommendations of this video make sure to download the pdf file that will be free for the first 3 months (link below).
Lower back pain on the right or left side
The area that I'm discussing in this video is located on the side of the spine. This means that you'll either have pain on your right side or your left side. This pain is created by the Quadratus Lumborum muscle (aka QL Muscle)which is located on the two sides of your lower back. Trouble on your left QL generates pain on the left side and trouble on your right QL generates pain on your right.
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Contents of the video:
00:00 - Outline of the video
01:01 - STEP 1: The cause of lower back pain
02:08 - STEP 2: The routine to relieve your symptoms
05:20 - STEP 3: The exercises that will bulletproof your lower back
07:01 - Important note for casual lifters
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Get the program here:
yiannischristoulas.teachable....
More about me:
/ yiannis_christoulas
Music:
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[@YiannisChristoulas]

I hope you enjoyed this video! Don't forget to hit this link for more: bit.ly/3SIwH4o

[@alanmccutcheon142]

Man this channel is criminally underrated, love the clear and concise scientific information for exercise

[@YiannisChristoulas]

Lol maybe it is, thanks for this comment I appreciate it

[@Hasi551]

Dear Yiannis, my Daughter, who follows your Channel, recommended this Video to me. I had very bad Pain in my Back and could hardly move. After your Exercises, the Pain improved after a short Time and was completely gone after a few Days. I couldn't believe it and I'm very happy about it. Thank you for your great Exercises. Warm Greetings from Germany, Janette❤

[@guglielmobifulco]

Yiannis, you turned my life upside down with these recommendations. I have struggled for years with posture issues, stiffness and lower back pain. I have tried everything, never good results. You fixed everything in few weeks with your videos. I am in a loss for words

[@YiannisChristoulas]

I’m so glad this video helped you get on the right track with your health! Keep it up my friend! This comment made my day 😁

[@alexanderandro1895]

His format, analysis, the way he covers the overview and then gets into specifics, and the amount of research he does so you know he's not just passing on what someone else said.... This channel needs to be the go-to for more people.

[@YiannisChristoulas]

Thank you for these kind words, I appreciate it my friend

[@Pulko172]

I had lower back pain for 4 years now, will try this and give my feedback in due time

[@User_ML907]

No BS tremendously helpful. Waiting for all your coming videos.

[@OceanEnergy4135]

Your timing is impeccable. I am having a flare up of this recurring problem and wondered if you had a solution. Thank you!

[@YiannisChristoulas]

Great timing indeed! Get the program and start asap 😎

[@EatAsh]

i have low back pain, ill start the program and report the result. thank you very much

[@EatAsh]

since I started the program I never experienced back pain, my father started 2 weeks ago and he reports the same results. this program is very effective and easy to follow.thank you very much yanis

[@dustinsearle4672]

I have insanely bad sciatica and I'm going to try this ty

[@djmachi]

Good stuff, boss, thank you

[@ryanrobinson3600]

Thanks sooooo much for this! I've had that exact pain/discomfort on my right side off and on for years, but never understood what the actual cause was. Thanks!

[@YiannisChristoulas]

I’m glad you found this video man, you’ll never get this pain again after completing this program

[@MiguelA_RV]

Hi Yiannis! Already enroled. Thanks for the course. Keep following you. Grat work!

[@YiannisChristoulas]

Thanks man! You got this, just follow the program!

[@rafaelvidal3818]

Great channel!

[@lilycruz4372]

This video is great. Thank you so much Yiannis!

[@YiannisChristoulas]

Thank you Lily! I appreciate it 🙏

[@hugoforte]

Yiannis! I can't believe it - I've had this pain now for about two months, nothing terrible, but still there. I was at the gym today thinking about how to even begin to research this issue, it felt pretty hopeless as googling "Lower back pain" is a complete crapshoot. Then this video popped up on my feed without even searching - you're a gem, thank you so much!

[@YiannisChristoulas]

This is karma, Lol! I’m glad you found it! Take the free program and get to work.

[@rodrigob]

I have exactly this pain, and currently struggling with physio and chiro. Will definitely try.

[@YiannisChristoulas]

Go ahead Rodrigo! Take the program and start asap

[@rodrigob]

@@YiannisChristoulas I have to say this new stretch has been a game changer. After years of pain I suddenly feel like have a tool to manage it. I have felt great this whole ten days. Thanks a lot for sharing this information! I will be working now on the strength part to see how things evolve in a few weeks.

[@venelouis]

very nice!

[@bellat4076]

You're really the best on KZbin. Concise and scientific.

[@YiannisChristoulas]

Thanks for the support Bella I appreciate it a lot 😁

[@Shizo_san]

Very nice and clear way of explaining, thank you

[@YiannisChristoulas]

Thanks!

[@stephm4047]

Will try this 👍🏻

[@YiannisChristoulas]

Come back to tell us how it went 💪

[@HMALDANA]

Man, this is gold! I'll be sharing this with my jiu jitsu partners! Greetings from Colombia!

[@rjkrjk3066]

Great video thank you ,i had same problem for month after few days its getting better

[@YiannisChristoulas]

Thank you! I hope you get better soon!

[@loganosmolinski4446]

Thank you! Ive had toe numbness from a pinched nerve for years and this stretch is immediately helping. I do have a question: is there a more advanced version? I seem to already have flexibility in this one and I'd like to make sure I don't run out of room to improve.

[@owais146]

Thanks Sir God bless you I has the same problem now I can get rid of pain Thanks again Sir

[@YiannisChristoulas]

I’m glad to see that it helped you!

[@owais146]

@@YiannisChristoulas SAME HERE SIR

[@IluminexOo]

Hey Yiannis, you do an amazing Job, this channel is very underrated... Do this Exercises helps with aterior tilted pelvis aswell ? or is there going to be another video for this ? (in your posture guide stands the video is coming soon)

[@YiannisChristoulas]

Thank you for this comment 😁 no this has almost nothing to do with posterior pelvic tilt. I promised to do a video on this topic and I will, it’s just not on my top priorities now. But will definitely do an anterior pelvic tilt video

[@IluminexOo]

@@YiannisChristoulas Thanks alot :D ill wait for it :)

[@cutekittens7030]

Τhank you so much! I love your channel (i am also from Greece). Is this gonna help if you have pain in the center of your lower back or in both sides?

[@YiannisChristoulas]

Thank you! Yes it will help although it might not completely solve your issue. The AL muscle is problematic in almost every body. Dealing with this muscle will only help your back and symptoms

[@mareezy]

Is it ok to feel very tight and sore when stretching as shown in step 2? I wouldn't say it's a severe pain. Just feels like it's sore. Hard to describe. Maybe that means I'm too tight and that's the point of this stretch? Plz help😅

[@maskretek4099]

My back hurts on the part lower than the one you've highlighted in the picture in the beginning of this vid @ 0:01 I can easily go into a deep squat, but when I stay like that for some minutes - like last time I had to chisel some stones - for 3-5 days I have a severe pain in the lowest part of my back bones. Can't walk straight anymore. While standing i cannot lift my knees in front of me (cause then the tail of my back sharply hurts). I did go for a rontgen photo of my back ... n o t h i n g wrong they say. But I still feel the pain every time I stay for a while in that deep squat position or if I sit on a bad hard chair .-.

[@AndreasKurz]

Awesome. Despite beeing allways in sports I started more intense muscle training / callisthenics in the last 1.5 years. Great gains but that pain accompanied those gains. I was never sure what the reason was. Obviously it was this. Now... what was very interesting: I started this on the same day I had my martial arts class as the trainer. While I was fighting especially those muscles began to hurt. After about 18 hours the pain vanished again and most of the back pain I had before. Funny how things happen.

[@YiannisChristoulas]

The QL is a big deal for Martial Arts Athletes. You’ll see it after the first 8 weeks of the program (first significant adaptations). Stick to the program and you’ll have a brand-new lower back. The symptoms that you mentioned are a clear sign of DOMS in the QL. They start to go away 24h post training. Thanks for your feedback 💪

[@AndreasKurz]

@@YiannisChristoulas Sure. You are doing a great with your videos. Now if I might ask: I thought QL might be relevant for martial artists. That is the reason why I wondered: Why did I get this lower back pain in the first place? My QL should be developed and streched. Could it really be the impact of starting with some other training methods while me becoming a trainer meant I did some less fighting/training and therefore not maintaining the QL as much?

[@YiannisChristoulas]

@@AndreasKurz Thanks! Yes it could be. But then again, if you don’t have an exercise routine specifically for the QL, you can never be sure about it’s condition.

[@zedizdead]

Is this program suitable for who is suffering back pain from bulged disc?

[@JD83000]

What do you think of the McGill Big 3?

[@YiannisChristoulas]

Very safe but also small things to gain from them

[@tonyka3545]

Tried this, but for some reason I've got a feeling of stretch in the upper part of the glutes instead of QL. Next thing - i couldn't place my knee between my chests, my back simply didn't allow this rotation :) Anyway, thanks. I'll keep trying.

[@YiannisChristoulas]

Yes this is exactly the origin of the QL muscle. You’re probably doing it right. You just need to do it for a longer time