00:00What I don't see anyone talking about is that an inflamed joint is a joint
00:04that's working too much and it needs something very simple. Back pain, whether
00:09when you stretch or twist, has nothing to do with a herniated disc and even less
00:13with age. In this video I'm gonna show you how to test the joints in your spine
00:19and teach you two exercises that can relieve this right away. And best of all
00:24you'll see that you don't need to be young, thin or very flexible to do these
00:28exercises and have a spine with good movement. Did I really hear what I think
00:33I heard? This pain shows up when we try to close a joint that's inflamed or injured
00:38and the joints in the spine are located at the back. That's why it bothers you when
00:45you stretch or try to twist your spine and a lot of people confuse this with a
00:50herniated disc which has nothing to do with it. The joint test is super easy.
00:56You're going to lean away and it hurts. If the pain is on the right side, you're
01:00gonna lean a little to the left. And in this position you're going to stretch and
01:06twist. If the pain decreased a lot or didn't hurt at all, the problem isn't
01:11muscle, isn't disc and isn't ligament. The problem is some sensitive joint on this
01:17side. Inflamed injured. And here I see many health professionals, doctors, physical
01:23therapists saying you just need to take anti-inflammatories or just rest. The
01:27problem is that the pain always comes back. What I don't see anyone talking about
01:32is that an inflamed joint is a joint that's working too much and it needs
01:37something very simple. It needs the other joints to move so that it doesn't work
01:42more than necessary. Until we remove the restrictions, this joint will always be
01:48overloaded, get hurt and become inflamed again. Jesus.
01:54And let's start by removing the blockages from those who are watching above the
01:58problem, from those who are above the facet, the inflamed joint. You're gonna make a
02:04very soft roll with your towel and place this towel roll above the spot where it
02:11hurts. If you feel the pain here, you're going to place this roll above it. Lie
02:18down slowly with your legs bent and your feet flat, preferably without your sneakers
02:23so you don't get the couch dirty. Legs bent, feet supported. Let's start by
02:31staying in this position for 30 seconds. Breathing slowly. The idea here is as if
02:38we're going to stretch the entire spine after 30 seconds. The next step is to
02:45start raising your arms. Remember, the idea is stretching. So we're going to start
02:49stretching the upper part. Look, raise your arms slowly as far as it's
02:53comfortable. If you can stretch your arms all the way, great. If not, stay in a
02:58position that's comfortable for you. Hold this position for another 30 seconds.
03:06Breathe slowly, trying to relax your body on top of the towel. Gradually, this
03:14position will become more comfortable. We're removing the blockages from the
03:19joints that are above the inflamed joint.
03:25After 30 seconds, you're going to stretch the lower part. Slowly stretch your legs as
03:31far as you can, as far as is comfortable for you. Again, you don't need to stretch
03:38your legs all the way. Go as far as is easy, comfortable, as far as feels pleasant.
03:44This is very relaxing. Stay in this position for another 30 seconds. Pay attention. The rule here
03:50is not to force it. If you force it, the muscles won't relax and the blockage will remain.
03:56Breathing. When you finish the exercise, bend your legs, bend your arms, lie on your side, and sit up with
04:05the help of your arms. At the end, move just a little to feel your spine moving more freely.
04:14I'm alive. Now we're going to release the restrictions below the problem area, mainly the sacrum, the pelvis, and the
04:23hips.
04:24Again, let's use the towel roll.
04:29This time, you're going to place the roll under the spot where it hurts. Lie down with your legs, straight
04:36and apart.
04:37Here, you'll stay for 30 seconds breathing slowly while your spine gets used to the position.
04:45After that, you'll start swinging your legs in a very loose, rhythmic, and relaxed way.
04:53Here, we're taking this release beyond the joints. We're bringing this release to the muscles and
04:59ligaments of the lumbar spine. 30 more seconds. After that, you're going to bend your legs and cross
05:11them. Let your foot drop, like you're trying to touch the sole of your foot to the mattress.
05:16Go only as far as feels good and comfortable for you. No rush.
05:24In this part of the exercise, we're working on unlocking the area around the sciatic nerve,
05:30here, where it passes behind the hip. You're going to do this slowly, no rush.
05:3710 times on each side, you'll do this routine once or twice a day, and soon you'll see that the
05:43pain
05:43will get better, but that feeling of being hurt will also improve, that fear of the pain coming
05:48back. And as a gift for you who stayed until now, I'm leaving a quick exercise routine for you to
05:53do
05:53before bed to release all that tension, all that stress built up during the day, improve the quality
06:00of your sleep and help you wake up without pain. Just click here on the screen to watch. And if
06:06I
06:06manage to help you today in this video, send this video to someone who has lower back pain, who has
06:11some kind of spine problem. That's all I ask of you. Make sure this video reaches those who need it.
06:18I'll stop here. Big hug and see you next time. So
06:21All right.
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