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

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.

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

The little girl playing in the background is comical :)

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.

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!

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

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!!!

She has an awesome set of legs. Boom.

While I do like the techniques taught to help to relieve the patients pain I would have to argue that the current body of research on low back pain would not support the explanation for what is occurring during an acute onset of low back pain. The way it is described in the above video would lead the viewer to believe that there is in fact a joint that has come out of place and shifted positions in some manner. In particular it seems that you are trying to discuss the sacroiliac joint which in the research has only been shown to move less than 1 degree which would not be possible to pick up clinically. What the research does seem to support is the idea that when we get these acute onsets of pain there is an irritation of the joint itself, particularly the synovial lining of the joint, which the body in return tries to protect us from by causing spasm in the musculature around that joint in an attempt to limit movement. As a result this spasm may lead to the appearance that one anatomical land mark may be higher than another, however this is due to muscular contraction, not a joint being out of place or out of alignment. Further more when we do various forms of muscle work and see improvements it is likely not due to an improvement of joint position, rather a relaxation of the local musculature that is in spasm. As for hearing a clunk or pop or what is technically termed a cavitation during corrective movements that are typically utilized by various manual therapists, we are not seeing a repositioning of a joint, we are simply seeing slight movement being imparted into the joint that leads to a release of gas from the fluid that is held inside of the joint. Research has shown that this form of joint manipulation can help to decrease pain resulting from joint a joint and has also been snow in EMG studies to cause a relaxation effect in musculature surrounding the joint that has been manipulated. It is important that as health care practitioners and manual therapists that we are careful with the way that we describe the mechanisms behind injury to the public, particularly in public forums, and to do so in a way that is consistent with what we are seeing within the literature.

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!

6:55 Elliot Hulse

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...:)

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

I want to know how Kelly got muscles in his jaw.

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

42 physical therapists disliked this video

I think this bloke has some really interesting insights and a great communicator. But until physical therapists / physiotherapists get away from talking about the 'pelvis going out' and other such BS, there is a long way to go

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

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 :)

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

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

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 :)

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.

that girl in the back with a pink shirt...

Hi all, anyone have recommendations for ankolysing spondylosis....🤔

Thank you for this video.

Oh my, Jenny is ripped, cut and hard! WOW!!!

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

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

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

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.

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.

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!

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?

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

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

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!

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

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 💥💥💥💥💥

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.

If your patient is able to get on the floor like that then there isn't much wrong with them in the first place. I doubt someone in severe pain could perform these exercises. I went to an osteopath last week because of agonizing back pain. She told me to climb on the treatment table. Climbing on the table made my spasms even worse. I couldn't stand her touching me after that.

He's really checking her out ;)

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

Can we appreciate how jacked that lady is? CrossFit seems to have the recipe when it comes to female physiques. All the volume maybe?

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

What on earth is that women doing in the background!?

Turn around for us Jane

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.

I'm 12 And I'm 5ft 11 But I Always Get Lower Back pains Could You Help?😀

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

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.

Excellent medicine for the back. Please get someone that can hold a camera steady. It isn't that complicated. Seriously.

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

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

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

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 🙏

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

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.

I can’t believe this worked ! Thank you!

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.

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.

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

Hi I need recommendation for an MWOD for tight/overworked erector spinae on right side with associated numbness in right thigh, thank you.

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

Interesting take on this Kelly. With all due respect, I have studied the spine pelvic biomechanics for the last 16 years, and have practiced clinically for 13 on thousands of patients, have participated in gathering data for spine research. I have some additional information to add to your video, please take this constructively, I have heard great things about you and have just begun watching your youtube videos. In my clinical experience and based on the peer reviewed literature, there are other very important variables here that will throw these screening results off. The difference in height of the PSIS or ASIS is dictated by ilium position at the sacro-iliac joint, a true SIJ subluxation/ misalignment will cause significant fixation at the joint. The pelvis also misaligns in an internal or external direction, and any combination of these. So it can go backward and in (PIIN), backward and out (PIEX), forward and in (ASIN), forward and out (ASEX). In addition, the sacrum can rotate posteriorly on one side in relation to the ilium. These are are positions of the pelvis that are analyzed via the Gonstead Method of Chiropractic, multiple exam findings and full spine weight bearing x-ray. Another variable that will change the height of the ASIS and PSIS is leg length inequality. An anatomical short leg will drop the pelvis on the short leg side, and anteriorly rotate on that side as well (in 80% of the patient population). Most cases of the back "tweaking", severe acute spasm, are due to a lumbo-sacral disc, most commonly L5/S1, NOT primarily a SIJ. The SIJ is almost always secondary in an acute scenario (with the exception an traumatic External Ilium subluxation. The best fix for this problem is a thorough assessment by a skilled Gonstead Chiropractor, full spine weight bearing x-rays, and in my very biased opinion, a postural assessment, spinal analysis in comparison to an idealized model, and when the acute phase diminishes, a functional movement assessment. I caution patients about home remedies without a professional evaluation, as I have seen some of these things facilitate an acute scenario turning to a crisis.

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?

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.)?

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

Can anyone help me? I am in so much pain. I'm relatively healthy, slim and 30something but I hurt my lower back from wearing a heavy backpack and walking a distance with someone who is blind. I think the combination of the heavy backpack and having one arm out even though they weren't putting weight on it meant I was walking in a lopsided way without realizing it. There was no particular moment I can point to. My back just got more and more sore and now even a slight movement causes shooting jolts of pain. I watched this video but even though I'm normally very flexible I know I couldn't possibly get down on to the floor. I'm in constant pain but when I move too much the jolts of pain keep me from moving and make me nauseous. Is there a way to do the exercises from a sitting position? I couldn't possibly get myself into the floor. Please help! Thanks!

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.

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.

Was a little worried with that little girl playing with the gym equipment, especially in bare feet. Nervous parent...

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 💗

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

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

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

This doesn’t work for me I have a herniated disc a while back and just tweaked my back doing a deadlift

What if the push pull technique makes the pain worse? I have a pain on the right side of my tailbone. It only hurts when lunging back with my left leg and can be sensitive squatting. It doesn’t hurt otherwise.

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

I'm i the only one who noticed the girl in the back having a seizure of the machine???

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!

Lol ok ... what the hell is the lady in pink doing in the background

I didn't understand this thing with feet on the box, where exactly do I put a ball. Can someone explain?

LOL note the kid in the background w/ bad form! ;P

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.

Muscle energy techniques. Big thumbs up for this

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

Could you just use a small band around your thighs and do this exercise?

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

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

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!

hey, i've been trying this and its been helping, i saw on line to use a stick across both legs to maintain the alignment on both sides when pushing and pulling, is that okay to use? how many times on each side, as my right pelvic side is forward? i have a twisted allignment in back and the left side won't activate correctly, and the right side is too activated if that makes sense, would the ball exercise's help all of that? Many thanks

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

Excellent presentation and very informative! Thank you.

I only just realised what a dangerous and insanely fun house that must be to grow up in.

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

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.

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

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.

Seriously helpful. Thank you.