Surprising Truths About Lower Back Pain – Pro Tips You Can Do at Home!

Low back pain is the most common musculoskeletal issue and almost everyone suffers from it at some point of their lives. Many myths and misconceptions surround low back pain and they can prevent you from getting the true belief to the problem. In this video we will reveal the most typical cause of the low back pain, what causes it, how it most often occurs and how you can effectively treat the typical issue at home so you can quickly return to your pain-free everyday life. And those radiating pains to the lower limb, is it always sciatica or not?

You will get easy instructions for this test during this video. If the general causes and the test and other things doesn't interest you at all at the slightest, then fast forward to the straight to the exercises using the timeline below. But I highly recommend to watch the entire segment at some point because understanding the whole picture makes approaching this very typical problem much, much easier. So what is the most typical cause of the back pain?

Unfortunately, they are muscle and tendon strains. And what causes these? Poor lifting postures, abnormal movement or simply overuse. If we look structures of the back bit more closely and the force production of the erector spinae typically tends to be tens of kilos.

And when they are removed, lo and behold, underneath are these tiny guys, multifidus muscles. These multifidus muscles can only produce few kilos of the force. And especially when you're starting to lift or pulling something from forward bend or twisting movement, then these back problems may occur during the lift. The challenge is then that those small muscles are unable to produce proper force and strains and strains occur and then you are.

These small muscles can and should be trained if their problems generally occur, but unfortunately shit happens for no particular reason if the stars are badly aligned or something else happens. It's not the first time in reception that the client also tells about situations where in connection with the daily tasks they had to make some reflexive movements, either for the role reasons or due to external factors. Children sometimes cause quick situations at home and then you just need to try to hustle. Things happen, those who do them, that's life.

Some everyday heroes decided to prepare the foundation of the thuja hedge at the beginning of their summer holidays. And there they have to dig the hole deep enough to cover top of their baseball cap. And if they haven't swung shovel in a long time, then overuse can easily happen and of course the work has to be done at a fast pace so that they have time to do the other things during the summer holidays before it ends. And some shit needs to be done over there also.

Taking my time with it. So what typically causes the radiating pain down to the leg or down to the legs? And is the sciatica always the cause? Which people often guess.

These are the couple handy tests to test for the sciatica. There are two couple handy tests for testing the sciatica. The straight leg rise test and the slump test. So if you suffer from severe radiating pain down to the leg, you always need to do these tests on the asymptomatic side first and then compare the sides between your legs.

And for the most part, these symptoms follow these kind of skin innervation areas, dermatomes. So if you feel symptoms, say in your leg in L3 level area, so lumbar number three, then typically those reflections will be felt in that dermatome. For the straight leg rise, you need someone to assist you a bit. Lie on your back on a moderately firm surface.

Your friend places your ankle to a 90 degree angle and first lifts the asymptomatic leg with the ankle support into the air. Check how comfortably an asymptomatic side leg lifts up and then very, very slowly start doing the same for the symptomatic side. If there is a huge difference between the legs, your lifting angles, and you experience your familiar radiating symptoms down to your leg, then the sciatica might be behind these leg symptoms. In the slump test or slumping position, cross your hands behind your back.

Then slump into the poor posture and let your back around. Slowly bend your chin down to your chest and then straightening your asymptomatic leg in front of your body. Bend your ankle to 90 degree angle and slowly start lifting your leg upwards. Here we're going to determine how the asymptomatic side starts to lift and how high you can get it.

If you can get your leg to horizontal position, then the range of motion is very good. And then it's a turn for the symptomatic leg. During starting position and when the ankle is set at a 90 degree angle, lift very slowly. If again strong side difference is present and you experience your familiar symptoms, then something is probably irritating the sciatic nerve somewhere.

So what if there is no side differences in mobility or you don't get your familiar radiating symptoms? There can be many underlying causes, but one very good alternative is to consider. Trigger points symptoms. And this topic needs to be opened up a bit because people don't often seem to know much about it.

In 1904, the Gowers discovered this local muscle pain during the finger testing. Kellgren in 1930 noticed the radiated reflections and then Janet Travell in 1942 discovered these trigger type pains and named them. Publicly accessible website is triggerpoints. net.

So let's take an example from the Gluteus Minimus. So the crosses in this picture indicates which part of the muscle body is being pressed. And these red dots indicate where the subject experiences these sensations. The more red spots, the more people have felt their symptoms in that area.

And now if we compare this to the symptoms caused by the dermatomes, which typically form continuous areas of skin innervation, the trigger type symptoms, the pain might be radiating to the thigh area, but for example, not to the shin or to the foot. And if you absolutely want to entertain yourself in the evenings when the urge of information strikes, then check out this symptoms site. For example, the challenges of holding up your arms illustrate quite well what you should go through in the shoulder line. For example, with the massage or lacrosse ball.

But let's go back to the back challenge. So now that we have the symptoms present, and in some cases, radiating symptoms may also occur. And if they are not caused by the sciatica, then we should go through this chain of fascial structures from the back. Because if your familiar symptoms come from certain landmarks, or if certain spots are incredibly tight, and loosening those structures elevates your experienced symptoms, then we are on to something really good and significant.

Let's start from the far and gradually move towards the back. And I personally like to go through these with the clients in my receptions using my hands or elbows. And once the initial test has been performed, and I don't suspect nerve root dysfunctions, then these structures are thoroughly checked. To pick a look before the testing, I also ask clients to perform these kind of movements.

Forward bending, backward bending, side bending, and pelvic rotations. This because if the client's familiar symptoms intensifies from any of these movements, we do trial the treatment, and if the client's experienced pain decreases, then we are really on the right track. And this happens very often. Let's go through the structures of this posterior chain more in detail.

The treatment per point should be a one minute, and the worst sharpness of the initial discomfort should start to calm down quite quickly after starting. When you come behind your outermost toe, you will go to find this small ridge here. Go behind the ridge and then come fingertips length towards the angle. Apply the pressure with either of the second joint of your index finger or this flat surface of your finger.

If the structure is very tender on the symptomatic side, you can gently rotate the structures with fingertips. After this, we come to the outermost belly of the superficial calf muscle or the gastrocnemius. At the very bottom, at the lower end on the muscle belly at the outer side, tenderness will be felt if it's there. Bald treatment is really easy to grasp the structures.

If needed, remember to rotate the foot externally during the treatment and sweet spots will be easily found. Next area is the knee flexors. Think of the middle of the back of the thigh lengthwise. Not exactly in the midline, but slightly outwards.

You will go to find the sweet spot in there if it's needed. Bald treatment is also excellent for this. Gently externally rotate the leg as you push forward with your pelvis when the bald is at the right place. Then we are already in the area of the gluteal muscles.

Below the iliac crest on the side there is this gluteus medius muscle. From there, when you start moving backwards, follow the edge of the iliac crest and you will eventually come to the area of the gluteus maximus. These areas very often have these radiating symptoms and in some cases these can be really painful. So spend more time in the gluteal area.

Explore little lower from the iliac crest and if you find several tender structures or if they are very tight, then start these treatments with the patients. Place the bald top of the tender structure, slightly bend your knees and lean against the cabinet or wall. This is a really good way to treat these structures. Hopefully you picked up some useful tips from this video and if so, it would mean a lot to me if you could subscribe and become part of this expanding group.

Each and every subscriber encourages me immersely and helps make creating these videos enjoyable, even in a hectic schedule. A big thanks for you for your help. The next spot is the quadratus lumborum muscle and you have to be really careful with this one. Place your hand on your iliac crest on the side.

Once you are at the side, start rotating to the back. And when you notice that the crest begins to descend in a 45 degree angle, then you should be at the right spot. It's difficult to disguise the structures. It's because the muscle belly goes inside the iliac crest.

And to make it way more easier, you should rotate your pelvis backwards. Once the muscle belly is found and if it's really tight and painful on the symptomatic or bilaterally, then with the tail between your legs ideology, keep the ball in the right place and treat the structures very gently. The last important place in the posterior chain is spinae erectors or erector spinae. Here locate the lowest ribs on your rib cage, then move to the midline of the spine.

Tenderness will be found on both sides of this spinosus process. Place the ball on the structures, slightly bend your knees and lean against the wall. It's important to keep the neutral facial expression during the treatment. If it hurts too much, the protective attention in the muscles will only increase and that's not good.

You can do indeed this treatment several times per day but only spend time on the worst spots. And if this makes the daily movement easier, then staying on the motion is the most important thing when living with the back pain. Good rule of thumb is to do the maintenance for the 7 symptom-free days and after that you can teach these maintenance routines. If you are wondering how on earth could you train those multifidus muscles or rotators, that topic is covered in 3 minutes and 11 seconds in this video.

And if you otherwise need safe abdominal exercises, that is also explained in 3 minutes and 56 seconds.