00:00Did you know that you only need 4 minutes to relieve that back pain, that pain in your
00:04spine that you're feeling right now?
00:06Back pain has many causes, usually it's associated with muscle imbalances.
00:12In other words, some muscles are tighter, more rigid, more tense, and others are weaker.
00:20This method I'm going to teach you now relieves lower back pain in up to 90% of people.
00:26So it's very likely that this is exactly what your spine needs.
00:32For this exercise, we're going to work on the coordination between the muscles in front
00:37of the spine and the muscles behind the spine.
00:40In the first exercise, you're going to lie on your stomach in a way that's comfortable
00:44for you.
00:45You can turn your face to the side, put your arms down, arms up, whatever feels most comfortable.
00:52And you're simply going to breathe.
00:56Gently, calmly.
00:59Try to notice your breath gently moving your spine.
01:13And for the second exercise, you'll stay in this position here.
01:16Look, prop yourself up on your elbows.
01:18Try to place your elbow right under your shoulder, not in front or behind.
01:22Place it right under your shoulder.
01:26Look forward and hold this position for two minutes.
01:33This will help improve the relationship between your diaphragm and your lumbar spine.
01:37It will help stretch the muscles in the front of your spine.
01:42In other words, it will increase and open up the space between each vertebra.
01:47And it will also give you a feeling of relaxation because this is a comfortable position.
01:53When you stay in this position, ideally you should feel the pain that's in your leg, that's
01:59in your buttock, in your glute, getting closer to your spine.
02:04Or it will gradually decrease over these two minutes.
02:09If the pain starts to move away from your spine and starts going down your leg, you should
02:14stop the exercise.
02:16These two exercises are more than enough to relieve your pain.
02:20But if you haven't liked it so far, now you will.
02:24I'm going to show you an exercise for when that pain eases.
02:28When you're in that last 10% of pain.
02:31I'll show you a way to get to 100%.
02:35And a way for you to completely eliminate that pain right now.
02:39Remember that this exercise is an advanced exercise.
02:41So you need to have gotten past the most acute, most intense phase of the pain before you
02:48can try to do this exercise.
02:51You may have already noticed that we're gradually increasing the extension of the spine.
02:56So now in the final phase, we're going to give the spine the maximum extension.
03:01So where your elbow was, you're going to place your hands.
03:05Try to keep your spine as relaxed as possible.
03:08And use strength only in your arms.
03:11And you stretch.
03:12Push your arms as far as you can.
03:14And then come back.
03:18Do this movement.
03:1910 times go as far as you can and return.
03:24Each time you go up, try to go a little further.
03:27And then come back.
03:30By doing this 10 times, you'll see that this pain, as you keep exercising, will decrease
03:36until it disappears completely.
03:39And if you want more videos about the spine and how to relieve these pains, I'll leave
03:46the playlist about back pain here in the card.
03:48Now you're going to laugh and have fun with the bloopers.
03:51I'll stop here.
03:52Big hug.
03:53And see you next time.
03:56Wow!
04:00In the back, low back pain has a number of causes.
04:15No, I want to talk a little more.
04:19Your channel name, I thought.
04:22I want to talk a little more I'm the owner of the channel several
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