Fix Low Back Pain | 5 Red Flags (WARNING!)

  • If you are looking to fix low back pain or even prevent it from occurring in the first place, you are definitely going to want to watch this video. I'm going to show you 5 red flags that will help you to identify what is either causing the pain in your lower back or could cause low back pain in the future.
    The first red flag for identifying and fixing pain in the low back is tight hip flexors. Because of their attachment to the lumbar paraspinal muscles, the hip flexors will pull on those muscles, which will then manifest itself as low back pain. To check the tightness of the hip flexors, we are going to use a modified version of the Thomas Test which will require nothing but a bench and our own body. Addressing the tightness in the hip flexors will help to alleviate any back pain you currently have or may be at risk of having in the future.
    Next, we need to look at the glutes! Having weak glutes will cause the muscles in the lower back to do extra work, leading to overuse and fatigue in those muscles which will lead to low back pain. A good way to test our glutes is to look in the mirror - a flat butt means a lack of muscular development. Another test for our glute strength is to perform a hyper-hold for at least 2 minutes. If you fail to hold that position for 2 minutes, you're likely suffering from a glute weakness. This means you need to start adding glute strengthening movements into your training utilizing exercises such as barbell hip thrusts, rdl's, and sprinter lunges. Strong glutes will directly help to preventing low back pain.
    The third red flag for low back pain is the inability to stand for more than 20 minutes without pain, constant shifting, and no anterior pelvic tilt. If you notice that this keeps happening, that means that the muscles in the low back do not have the endurance to hold yourself up for extended periods of time. To fix this, we utilize the hyper-hold. If you find yourself falling into anterior pelvic tilt while standing, you are only going to make the low back pain worse. An anterior tilt will cause the hip flexors to not only pull on the muscles in the low back, but will also cause those lumbar paraspinal muscles to do more work to hold your body up.
    The next red flag for low back pain is having flat feet. The pronation of the foot (collapsing of the arch) will cause a valgus of the knee which, going up the kinetic chain, leads to internal rotation of the hip and altered glute fiber firing patterns, which then affects the muscles in the low back and causes pain. People with flat feet will notice they often stand with their feet crossed as it will put more pressure on the outside of the foot, trying to alleviate some of that pain.
    If you have flat feet, make use of orthotic inserts as they will help support the arch of your foot. By removing that over-pronation, you will notice that the pain that goes up the kinetic chain starts to lessen, including low back pain.
    Last, you need to take note of your sitting posture. Sitting slumped in a chair with a posterior pelvic tilt is a good indicator that you'll be experiencing low back pain in the near future because it is indicative of the fact that the muscles in the low back are weak. Let's face it; sitting upright takes work and requires low back strength to hold over time. Now, we also need to look up the kinetic chain at our shoulders and thoracic spine as well. If you have rounded shoulders as well as rounding of the thoracic spine, the slumping posture will pull the low back into posterior tilt as well, again showing itself as low back pain.
    For a complete training program that overlooks none of these issues, check out our ATHLEAN-X Training System by heading to using the link below. All of our programs utilize science in the exercise selection to make sure that no dysfunction goes unchecked.
    For more videos on dealing with everyday pain, posture and dysfunction such as how to fix rounded shoulders or training with medial elbow pain, be sure to subscribe to our channel here on youtube at the link below and don’t forget to turn on your notifications so you never miss a new video when it’s published.
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    ATHLEAN-X™  Vor Monat +462

    *NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached!
    If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

    • E Mounstron
      E Mounstron Vor Monat

      Please, do it in Spanish please, I can understand you, but I realize that there are some words that I can't follow... And I know that you tell us a very important information. Please Jeff.

    • Metehan Ertuğrul
      Metehan Ertuğrul Vor Monat

      hello I can't use the app. Although I get the pro version, only commands from behind. Can't open exercise videos or freeze

    • Luke Doyle
      Luke Doyle Vor Monat

      Can u do a vid on sarms Ino you don’t like to discuss that type of stuff but interesting

      RAJ PATIL Vor Monat

      How to position bar while doing barbell squats? Low bar vs high bar which one is better?

    • The Mysterious Green Apple
      The Mysterious Green Apple Vor Monat

      Take that muscle suit of now,

  • Apostolado Petrino
    Apostolado Petrino Vor 12 Stunden

    Came back after 2 years and saw the same vídeos all over again 🤔🤔🤔

  • Peter File
    Peter File Vor Tag

    6:35 - Lol Jesse getting that ass shot 😂😂

  • Starzplayz
    Starzplayz Vor Tag

    I want to get rid of the pelvic tilt , makes me look like i have a girls butt

  • Starzplayz
    Starzplayz Vor Tag

    Should i strech the hip flexors if i have a pelvic tilt

  • Harry Georgiou
    Harry Georgiou Vor 2 Tage

    Hey Jeff, God bless you for your consistency and passion for helping people try to be healthy and fit. I refer to your videos from time to time. I just had an idea although not sure if it will be easy to do. How about doing one for people who are really disabled, something their carers could inspire the people to do so as to not waste away. Maybe you know some medical professionals to help stimulate muscle and nerve growth.
    Another question is if someone lacks nerve signals to their body like Christopher reeves did (God rest his soul) is there still a way to stimulate muscle growth so their body doesn't waste away in the area they can't get a muscle signal to

  • Mari Ara
    Mari Ara Vor 5 Tage

    HAHAHAHAH poor Jessy

  • Scott Winter
    Scott Winter Vor 6 Tage

    Wow, that's a lot of information!

  • Vel A
    Vel A Vor 7 Tage

    hmm...I have severe back pain in the mornings and the pain moves from lower back to about 15 cm. The only way to reduce this pain is for me to poop! (yes that is weird).Once i sit and poop the back pain tremendously reduces. And I cannot lie down(whether I sleep or not)for more than 7 hours because it starts to hurt. The pain is like an alarm. So I have to get up and as I have the pain I cannot stand straight, so I will make it to the bathroom holding the walls. Sheesh, that's my life everyday. And I am in my 30's.

  • Lolismee_17
    Lolismee_17 Vor 9 Tage

    Is this guy a doctor or something

  • Four Boys Productions FBP

    Literally me sitting that way watching this video

  • Sjaak van Tilburg
    Sjaak van Tilburg Vor 11 Tage

    I understand the kinetic chain... what about the barefoot movement to strengthen your muscle in your foot by not using any artificial foot bedding....
    Zero drop etc.

  • 360 Whiplash Snapback Liptap

    How'm I meant to game for 12 hours sitting up straight?!?!

  • PeterSellers22
    PeterSellers22 Vor 14 Tage

    Just when I thought I'd emptied out the box of red flags 😨

  • ajmain isbat
    ajmain isbat Vor 14 Tage

    hey man will this work for vertebral pain in the sacral curve? Pls let me know

  • Mohamed Shehab
    Mohamed Shehab Vor 15 Tage

    I went to three different doctors for back pain but no one gave me a convincing reason and an effective exerxise like you did , good job man !

  • Megan Kishkunas
    Megan Kishkunas Vor 16 Tage

    can’t thank you enough for helpful videos like this one. your straightforward, concise and even comical approach is refreshing and incredibly educating. just discovered/subscribed to you, and grateful af. keep educating the masses. your message is crucial. 💛

  • Володимир Василишин

    one of the best channels I've ever seen

  • vimal kirti
    vimal kirti Vor 17 Tage

    no orthotics - use barefoot

  • Gary Holiday
    Gary Holiday Vor 17 Tage

    Wicked Awesome 👍 appreciate your knowledge, I had back surgery in 2011 and I've been off and on with thigh numbness and low back difficulty ever since I'm trying to lose and maintain a comfortable body weight but back is preventing me from doing so. I'm a electrical lineworker and I climb in and out of bucket trucks ladders and utility poles so it's been problematic to say the least, but just a few of the exercises have been beneficial never got this information when I was in therapy 😒 so thanks so much 😊 will keep it up starting a regiment you introduced on strengthening my lower back and glutes 💪

  • Andrei Dinu
    Andrei Dinu Vor 18 Tage +290

    I'm in agony. I've been trying physio, chiro, shots in my back, nothing seems to solve it.
    I would pay serious money for a diagnosis and a workout plan from this man.

    • amino acid
      amino acid Vor 12 Tage

      Deca might melp

    • Andrei Dinu
      Andrei Dinu Vor 13 Tage

      @Bonsai thank you, not working for me. I'm trying different things now, hoping something will work.

    • Bonsai
      Bonsai Vor 13 Tage

      I mean, do you have any of the red flags mentioned in the video? If so, train your low back muscles and glutes

    • Andrei Dinu
      Andrei Dinu Vor 14 Tage

      @ryan petra unfortunately, I'm not. I'm in Germany and here it seems like I have to move mountains to get a diagnosis.

    • ryan petra
      ryan petra Vor 15 Tage

      If you're in the USA, you might want to try this
      It might relieve some of your pain you are having on a daily basis while trying to find a solution

  • Chewies hot tub
    Chewies hot tub Vor 19 Tage

    Good lord Iam holding all the flags

  • Karin Rietveld
    Karin Rietveld Vor 19 Tage

    Like your video’s You’re always talking about training the muscles in your body. How about training and strengtening the muscles in your feet. Try walking bare foot , five finger shoes or shoes with wide toebox, balance on a beam, excersize your feet. You will get much beter results . Check out “the foot collectieve”.

  • Remco Rutten
    Remco Rutten Vor 19 Tage

    Hy ty for the most best video to wacht the tips are the best always Athlean-X

  • MrXilef74
    MrXilef74 Vor 20 Tage

    God Bless you man very good information and help me a lot with my back pain jesus loves you.

  • Rani Burtenshaw
    Rani Burtenshaw Vor 20 Tage

    Failed back surgery has led to a nerve disease. for me squats and dead lifts are just not doable without an extreme flare of pain . I’m still flexible and able to stretch quite freely. Add in to the equation a hip replacement I’m honestly at a loss at being able to strengthen my legs and gluteus without an extreme flare that can last for a week. Ideas would be greatly appreciated 😐

  • A Dream
    A Dream Vor 21 Tag

    I've foam rolled this shit out of my hips, glutes, inner/outer thighs, legs, etc. Still feeling discomfort.

  • mr beast
    mr beast Vor 22 Tage

    I got it from cricket

  • Javier Mondéjar González

    Dear Athlean-X team, I would like first of all to thank you for all the videos and information
    who have been uploading to your DEclips channel throughout all these years. Thank you very much.
    Secondly I write this message because I believe, and I think I am not mistaken, Jeff could
    have a very interesting insight on how to reduce a scoliosis in the gym, not in
    A clinic, but in the gym. In fact I am not sure if this is possible, but if
    it was, surely Jeff would have something to say about it. Thank you very much and greetings from

  • OhPlease a
    OhPlease a Vor 23 Tage

    Jesse ......glutes. Btw anyone has an idea what type of diet you need for that beard ? I have just a couple of hairs under my chin.

  • STEVEN Blackburn
    STEVEN Blackburn Vor 23 Tage


  • Digjen Anish
    Digjen Anish Vor 23 Tage

    2:52 😆😆😆😆😆👍

  • MrVoojek
    MrVoojek Vor 24 Tage

    So much helpful movie. I have "low back pain". You have directly described my troubles. Toaday im starting with excersieses with You. Greetings from Europe.

  • Felix Felicis
    Felix Felicis Vor 25 Tage

    Hi, I have a constant pain in upper back. It feels like a ligment just next to right side of my spine is pulled to pain when I try to move my head backwards or forwards just a little bit. Could you help me fix this? Is there any book I can read to get the know-how to help myself? Thanks in advance.

  • Dhiren Rambarran
    Dhiren Rambarran Vor 29 Tage

    I am... all.. 🙃

  • tontoldoos
    tontoldoos Vor 29 Tage

    exercises to fix the flat foot issue?

  • tontoldoos
    tontoldoos Vor 29 Tage

    gold... thanks

  • Andersen
    Andersen Vor 29 Tage

    AX socks!

  • Kinglink Reviews
    Kinglink Reviews Vor 29 Tage

    "Stand for 20 minutes" Two minutes in, I'm so bored I go do something else.

  • Brutus Brutus
    Brutus Brutus Vor 29 Tage

    I was born with spina bifida and I do/have basically every problem u mentioned! My hip flexors r tight as hell, my feet do roll n, I do have bad posture when sitting! And many other things, gonna rewatch this video and try and correct these problems hopefully get rid of the back pain

  • xIVen0m
    xIVen0m Vor Monat

    How do I prevent ALL OF THESE

  • John Andropov Paguntalan

    Thanks a lot for this!

  • Rachel Bruno
    Rachel Bruno Vor Monat

    This guy just pinpointed just about every problem I have 🤦 now I know why my lower back injury hasn't been healing

  • Nemilius
    Nemilius Vor Monat

    I’m getting lower back pain after just 20 squads or burbees. What am i doing wrong?

    • Brutus Brutus
      Brutus Brutus Vor 28 Tage

      @Nemilius lol I feel like I said the muscles were weak therefore part of the pain was them building up! Therefore I was half correct so u r welcome lol

    • Nemilius
      Nemilius Vor 29 Tage

      Brutus Brutus I think I found the problem. I think it’s a combination of not doing the squads right and my lower back not being strong enough. But thx though!

    • Brutus Brutus
      Brutus Brutus Vor 29 Tage

      I'm no expert by any means, but perhaps it's just ur muscles building up? Maybe those muscles aren't used to doing that much work so they're having to build up the necessary muscle to b able to do those exercises without having the pain, just my guess

  • sebastian bastiee
    sebastian bastiee Vor Monat

    Gonna try This,,, Thanks

  • Romey Kang
    Romey Kang Vor Monat

    Could you please make a video about leg and other exercises for those suffering with pain from multiple lumbar disc extrusions? Not to alleviate pain, but just safe muscle building exercises. I haven't been able to come up with many on my own and any help would be great!

  • Jarrod Infante
    Jarrod Infante Vor Monat

    Great information! Keep up the great work!

  • Vagitarian
    Vagitarian Vor Monat

    Needs to do a video specifically on Degenerative Disc Disease. I'm been crippled for 2 years with it. Can't exercise, cook, clean, and am lucky to lurch around the block.

  • It’s Viola Rose
    It’s Viola Rose Vor Monat

    I have a back injury. Yoga and inversion saved my life (and flexibility)

  • Михаил Петков

    you are right at some point but you are not showing the nerves that plays a big role in the low back pain!

  • 4 N D R O I D : 55
    4 N D R O I D : 55 Vor Monat

    I need a bench. What's the one he's using

  • Cwsing 7
    Cwsing 7 Vor Monat

    I have anterior in the morning I have to fix it every morning to fix it tilt it back laying on my back squeeze my belly burn down through my spine breathing deep in and out

  • Cwsing 7
    Cwsing 7 Vor Monat

    Every dat

  • Cwsing 7
    Cwsing 7 Vor Monat

    My hip flexor is very tight

    BLACK OUT Vor Monat

    Grateful for this video, thank you a lot.

  • Hrvoje Biljanic
    Hrvoje Biljanic Vor Monat

    Your PT videos are amazing, please could you do a video on nerve stretches and sliders (ULNT1 ect.) and when would we use them :)

  • Mesh Rash
    Mesh Rash Vor Monat

    man you're a treasure, an international treasure. thank you so much

  • Kaled D
    Kaled D Vor Monat

    who else has all this shit and thinks they gonna die

  • kapil busawah
    kapil busawah Vor Monat

    The best part is when he said "start from the bottom up". I've been trying to fight having a straight posture using my back and it hurts. Just started planting my feet more firmly, strengthening the bottom of my kinetic chain and boy what a difference. Love this channel!

  • C Galloway
    C Galloway Vor Monat

    man perfect explanation of most my issues. great video.

  • xOzone
    xOzone Vor Monat

    My back hurts bro lolololllllll I hope this works

  • Matei F.
    Matei F. Vor Monat

    Your channel looks awesome. Just started mine a month ago.
    You have great and well explained videos.
    Thanks for this quality content.

  • Humble Servant
    Humble Servant Vor Monat

    Cool socks, Jeff.

  • PredatorWiv Hackz
    PredatorWiv Hackz Vor Monat

    Please could you help i have a apt, anterior shift and rib flare but when i do the test my hip flexors reach the bench

  • Gigi Balsamico
    Gigi Balsamico Vor Monat

    What do you think about barefoot shoes / barefoot training?

  • Thomas Ferrini
    Thomas Ferrini Vor Monat

    Thinking I’ll maybe find that one reason my back hurts....It’s every single red flag😳

  • marcello greco
    marcello greco Vor Monat

    I have every single red flag lol

  • Happy ClamGuy
    Happy ClamGuy Vor Monat

    2:54 Me whenever my mom's boyfriend came to tuck me in at night

  • Leighlfc
    Leighlfc Vor Monat

    Did the first test and for sure have some seriously tight hip flexors 😬 what do you think is the most effective way to loosen them up?

  • Beka Machurishvili
    Beka Machurishvili Vor Monat

    That saved me going to physio after suffering with back pain for 4 years and I'm 25 yet. Hopefully I'll get stronger on these and do light workouts from now on

  • Sam Harrison
    Sam Harrison Vor Monat

    I'm a great fan of your work Jeff and think you make some truly excellent videos. However I think you should consider re-naming this series on red flags or at least putting a warning before the video as it potentially could be confusing to people who may have significant issues. The term "red flags" is used to tell patients when to see their doctor immediately, and as a screening too for clinicians, as they are suggestive of potentially severe pathology that requires medical investigation ( I am not suggesting the points you have identified here aren't important but the official ones aren't ones people should attempt to self manage!

  • Bish G
    Bish G Vor Monat

    how do you do the hyper hold on the edge of a bench??

  • Dan Gonzalez
    Dan Gonzalez Vor Monat

    This was an amazing video. You literally showed me all of my 5 red flags 🚩
    I have been dealing with back issues for about 6 or more months. Now to concentrate on fixing this.

  • Kristi Roy
    Kristi Roy Vor Monat

    So my hank hill looking ass is the culprit here. Damn...

  • Kevin Rowles
    Kevin Rowles Vor Monat

    Jeff, love all your videos. Can you do a video educating about SI joint and creating stability in that region?

  • Isaac Carraman
    Isaac Carraman Vor Monat

    My guy Everytime i need help you're there making these extremely helpful videos. Appreciate you man , never stop working 💪💯💯

  • Collin Blake
    Collin Blake Vor Monat

    Man, I have all these problems plus the 3 additional problems he mentioned. What the hell to do!

  • Fabian Andres Moreno Castañeda

    @ATHLEAN-X I have been training around 8 years and i don't see results since tow years ago. My body has become stiff and without elasticity which causes me pain when doing sports such as tennis or volleyball, what routine do you recommend to improve this condition

  • Sean Omight
    Sean Omight Vor Monat

    2 min seems like too long of a time this o test it. Like dipping your hips as you hold onto the handles, and doing your abs that way. The bar really hurts the hands pretty bad to where I cant even do them for long.

  • Waqas Hussain
    Waqas Hussain Vor Monat

    Hi Jeff, Another awesome and highly informative video!

    Could you cover Mid back Pains while running?!

    I started running on the treadmill about a year ago. In the beginning everything was great and I worked up my way up to doing 20 min at 5 speed.

    Now I could probably do 6 speed + but I start getting really strong cramps (?) running up from my mid back ( not lower) of all places right around the 6th or 7th min mark. It's so painful I have to stop and it takes several minutes to recover.

    I also tend have a tightness in my lower leg muscles especially in the front muscles and
    at times right above my ankles and sometimes on the top of my feet in the laces area.

    I didn't have these problems before? What am I doing wrong?