00:00If the pain you feel is in your back, it's likely that this pain isn't coming from a herniated disc.
00:07In this video, I'll show you how to improve the three main types of lower back pain.
00:12That pain that won't let you move, that leaves your back completely locked up.
00:17That pain that shoots through your lower back even when you move your neck.
00:21And that pain that leaves your back feeling unstable.
00:25That sensation that it's going to lock up at any moment.
00:28And best of all, you'll see that you don't need to be young, thin, or very flexible to do these
00:34exercises and have a much healthier back.
00:39In a flare-up of a herniated disc or sciatica, the main pain is the pain that shoots down into
00:45the leg and is worse from the knee down.
00:47Besides, it's a pain that comes mixed with a sensation of electric shocks, numbness, tingling, or all of them together.
00:54If there's any back pain, it's just minor pain.
00:57On the other hand, when the pain comes from those muscles along the spine, stemming from paravertebral spasms, the main
01:05pain is in the spine.
01:07It's intense lower back pain, sharper on one side, and it can lock up your back so much that even
01:14moving your neck increases the pain down there.
01:16If there's any pain going down to the glute, which could be referred pain, it's mild and diffused.
01:23It's more like a burning sensation, and that's the mistake.
01:27A lot of people treat this pain as if it were a herniated disc, as if it were sciatica, and
01:34then wonder why the treatment didn't work.
01:36If I move, ouch, the pain gets worse.
01:39What now?
01:41To ease the spasm, we have to follow a specific order.
01:45First, release the muscles so that afterward we can move the right way, just the right amount.
01:51If you skip steps, it's very easy for the spasm to come back with a vengeance.
01:56So we're going to start by deactivating the trigger points, trying to calm the paraspinal muscles.
02:03Stand up.
02:03The first thing is to look for the worst tension point.
02:06So you come here, look, there's the middle of the spine, the spinous process.
02:11You're going to search with your thumb, the pad of your thumb along these muscles beside the spine.
02:17Go slowly, look for the most sensitive, most painful point, or the biggest knot you can feel under your finger.
02:25At that point, apply light pressure.
02:28I don't want to hurt you.
02:29And you will slightly tilt your spine toward the side of the pain.
02:34You will feel the muscle relaxing beneath your finger and the pain subsiding.
02:40Hold the position and maintain the same pressure for a minute.
02:44During this time, you will feel the muscle relaxing more and more.
02:48The pain subsiding, the knot dissolving beneath your finger.
02:53After a minute or even a minute and a half, if it feels really good and you feel the need,
02:59come back, stand up straight, and release.
03:03You will repeat this for up to three spots, one minute each.
03:08It's better, but even bending my neck makes the pain down there worse.
03:13That happens because the paravertebral muscles are connected to the entire spine from the neck to the sacrum to the
03:19tailbone.
03:20So when you move your neck, it's like you're trying to stretch those muscles.
03:26To solve this, we're going to move on to the second step, waking up and relaxing those muscles without stretching.
03:32You're going to do this exercise standing up with your back to the wall.
03:36Start by putting your entire spine against the wall.
03:40So place your feet a bit further forward, bend your knees a little,
03:44so you support as much of your spine as possible, including your head.
03:48In this position, you're going to slowly nod your head yes without taking your head off the wall.
03:56Keeping your head against the wall the entire time is what will prevent you from stretching the paraspinal muscles.
04:00A nod, yes, look, as if you were looking down and up, like your hair was brushing against the wall.
04:08Go on, take your time, and don't force it.
04:12Without.
04:13Every time I look up, I am waking up, activating the paraspinal muscles.
04:18Every time I look down, I'm stretching them out.
04:22This exercise, as silly as it may seem, as far removed from the pain as it may seem,
04:28besides relaxing the paraspinal muscles of the entire spine,
04:32improves and restores movement to the top of the spine, the upper cervical region.
04:38And that alone already has a ripple effect throughout the entire spine as well.
04:43You're going to do this for one more minute.
04:47It's much better, but my spine feels unsteady, like it's going to lock up again.
04:52This feeling of lack of confidence, like your back could lock up at any moment,
04:57comes a lot from muscle tension caused by the pain.
05:01It's as if your body is anticipating the pain, and you just can't get into a relaxed position.
05:07When we understand where pain or discomfort comes from,
05:11it becomes so much easier to help our body get better.
05:14In fact, if you want to dive deeper, take an extra step to take better care of your spine,
05:21speed up the treatment you're currently doing.
05:24I have an exercise program for you to do at home.
05:27Each day features three different exercises for you to start from scratch
05:30and restore all the healthy movement our spine needs.
05:33For anyone who wants to know how it works, get more information,
05:37or start the seven-day trial right away.
05:39The link for the Coluna Left program is right down below in the description.
05:43But let's get back to the video and help these muscles relax more deeply,
05:47relax in a more complete way.
05:49It's three 30-second rounds.
05:51The first step, you simply lie on your belly.
05:56An important tip is to lie down with your feet hanging off the bed.
06:02You'll understand why in a bit.
06:04Right away, you're just going to stay in a comfortable position,
06:08arms up, arms down, whatever feels most comfortable for you.
06:13Relax in this position.
06:15Breathe very slowly without forcing yourself to inhale
06:19and without forcing yourself to exhale for 30 seconds.
06:24Here, the breathing itself is already kind of massaging your spine.
06:30Besides helping the muscles, this also helps the joints and the discs.
06:36Okay?
06:38Breathe in a relaxed way.
06:40And after 30 seconds, you'll prop yourself up on your elbows.
06:46Once again, just stay still, relax, taking slow breaths
06:50without forcing the inhale and without forcing the exhale.
06:56If your neck feels strained or hurts, just look down a little more.
07:01Okay?
07:03Ah, make the most of these 30 seconds.
07:06Feel the breathing loosening up your spine,
07:08the muscles relaxing, and feel this relaxation throughout your entire back.
07:12After that, you're going to rest your hands.
07:15Let me fix this cushion here.
07:18Rest your hands at shoulder level.
07:20It can be under your shoulders.
07:21It can be wider.
07:23And here, you're going to relax your spine
07:25and apply a little bit of force to stretch the front.
07:29Look, go as far as it feels comfortable.
07:33Once you hit the limit, that feeling of stretching,
07:36stretching out the front of your spine, your belly, your abdomen,
07:40you simply return, and you're going to do this 10 times without rushing.
07:45It's important to keep your feet off the bed here
07:48because if you use your back to push yourself up,
07:52your feet will lift up.
07:54So keep your legs relaxed the entire time throughout the exercise.
07:58Another thing that can help you a lot is improving your spinal posture.
08:02I show the best exercises I know in this video right here.
08:06Just click right here on the screen.
08:07And if you're feeling better, if you learned something new today,
08:11share this video with someone who needs it.
08:13Someone who has back pain, a herniated disc, sciatic nerve pain.
08:18That's all I ask of you.
08:19Use this video to help those in need.
08:21I'm heading out for now, sending you a big hug,
08:24and see you next time.
