00:00You can relax your whole spine by releasing this point.
00:04It's a quick massage that works on three layers of muscles,
00:08and it can relieve pain even when your back is locked up.
00:11The best part is that you don't even need to be young, thin,
00:15or very flexible to help your back at home by moving well.
00:21And just so you understand, these are the three muscles you're going to relax.
00:25The latissimus torsi, this large muscle that covers most of your back,
00:29it causes that burning pain, that widespread pain,
00:32and it's an important connection point between your spine and your shoulder.
00:36The iliocostalis, which is this muscle that can make one whole side of your spine feel stuck,
00:41tense, locked up when it's in spasm,
00:43and it also connects the spine, the pelvis, and the ribs.
00:47And the quadratus lumborum, which is probably the main muscle related to lower back pain,
00:54we're going to relax these three muscles, these three layers all at once
00:58By massaging this point, it's where all three meet.
01:01And honestly, I don't know an easier way to do this.
01:05Just me, bravo! Wow!
01:08Choose a really comfortable place, a bed, a couch for you to lie on your side.
01:14You're going to lie down with the side you want to massage,
01:16the side with the pain facing up.
01:19And I want you to be as comfortable as possible.
01:22You can use a pillow, a cushion, whatever you need.
01:25In this position, you're going to look for this big bone here on your waist,
01:30the iliac crest.
01:32This bone at the level of your waist that comes from the front,
01:36makes an arch, and goes all the way to the back near your spine.
01:40Starting from the front, we're going to use the pad of the thumb.
01:45The pad of the thumb to press gently, calmly over the bone.
01:51If the bone is here, you're not going to press directly on it, it's just above it.
01:55Let me lift my shirt here so it's clearer.
01:58Lift it up quite a bit, actually. Excuse me.
02:01There you go. Now, there's no chance you won't see it. Look.
02:05The iliac crest is here. It makes this arc.
02:08Look, you're going to start from the front, pressing slowly.
02:12Can you see it clearly? Like that.
02:15Pressing slowly.
02:16My finger is touching the bone.
02:19If I push down, I can feel the bone here, see?
02:22But you can tell it's soft.
02:24Follow it from the front all the way to the back.
02:27From the middle to the back, you'll find an area that's harder, more painful.
02:32Oh, that hurts. Ouch, ouch, ouch.
02:34I told you to take it easy.
02:36Use just a little pressure to keep the pain to a minimum.
02:40You don't need much. Trust me.
02:42Keep that gentle pressure.
02:44And so your hand doesn't get tired, here's what you'll do.
02:48Let the weight of your arm create that pressure.
02:50Keep that gentle pressure.
02:53Place your elbow roughly in line.
02:56Put your elbow, balance your elbow and arm over the point you're pressing.
02:59You'll see that you need to use less force with your hand.
03:04And the hand, the thumb, the pad of your thumb would just be supporting, balancing.
03:11Little by little, you'll feel the pain start to decrease.
03:15And this tension will start to dissolve layer by layer.
03:18The knot, the hard part, will dissolve.
03:23It will melt under your finger.
03:25The sensation is very similar to butter melting.
03:29Pay attention, you're not the one doing the pressing.
03:33But as the body relaxes, it lets your thumb sink a little deeper.
03:38There's no rush.
03:42Keep that gentle pressure for a minute and a half for 90 seconds.
03:54You can do this massage every day to keep your back loose and relaxed.
04:00And you can also do this massage whenever you need to relieve back pain.
04:05Alexandre, but I've had back pain for a long time.
04:08It's already chronic.
04:09I explained how to improve five factors related to chronic pain in this video.
04:14Just click here on the screen to watch.
04:16And remember to share this video you just watched with someone who needs it,
04:21someone who has back pain.
04:23That's it for now.
04:24Big hug.
04:25And see you next time.
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