Right-side back pain can have many causes. Alexandre Mota helps you explore common clues, try simple checks, and follow gentle movements aimed at easing tension. Watch for practical tips—and remember, persistent or severe pain deserves a healthcare professional’s advice.
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#BackPain #Wellness #Exercise #Health
👉 This channel was created in collaboration with https://www.youtube.com/@dralexandremota
0:00 - Kidney Stone Pain and Testing
2:46 - Intestinal Pain and Appendicitis
4:44 - Liver, Gallbladder, and Shoulder Pain
5:42 - Muscle Pain and Trigger Points
7:44 - Ligament Pain and Tests
9:10 - Joint Pain and Herniated Discs
10:18 - Guided Back Pain Relief Exercises
18:50 - Prevention and Joint Mobility Exercises
We're now available on Spotify! Listen now https://open.spotify.com/show/
Subscribe for more helpful movement tips!
Comment and tell us what you liked most from the video.
#BackPain #Wellness #Exercise #Health
👉 This channel was created in collaboration with https://www.youtube.com/@dralexandremota
0:00 - Kidney Stone Pain and Testing
2:46 - Intestinal Pain and Appendicitis
4:44 - Liver, Gallbladder, and Shoulder Pain
5:42 - Muscle Pain and Trigger Points
7:44 - Ligament Pain and Tests
9:10 - Joint Pain and Herniated Discs
10:18 - Guided Back Pain Relief Exercises
18:50 - Prevention and Joint Mobility Exercises
We're now available on Spotify! Listen now https://open.spotify.com/show/
Category
🛠️
LifestyleTranscript
00:00Back pain on the right side could be kidney stones.
00:02It could come from the intestines, the liver, muscles, ligaments, joints, osteoarthritis, or a herniated disc.
00:10It's not easy at all to figure out the cause of this pain.
00:13It boggles the mind of even doctors and physical therapists.
00:17And to resolve back pain once and for all, you need to know what the problem is.
00:21In this video, I'll help you understand what's wrong with your spine,
00:24and I'll show you how to relieve this pain right away with a few easy movements.
00:28I'm Alessandro Mota, and I teach specialized physical therapy exercises here on the internet
00:33to help as many people as I can.
00:35To save your time, I'm going to split this video into two parts.
00:39In the first part, I'll show you how to find out where this pain is coming from,
00:42what's causing the pain you're feeling, including doing some tests.
00:46And in the second part, I'll show you step by step how to relieve these pains with five easy exercises
00:51and best of all, with no risk of making the pain worse.
00:54Focus on me, kidney stone or renal calculus.
00:57The telltale sign for this pain is it gets better and worse out of nowhere.
01:02It's that pain that makes you restless because there is no comfortable position,
01:06no movement relieves it, and it feels like it's on a timer.
01:10Every 20 minutes or so, it starts getting worse.
01:13You get that restlessness, and out of nowhere, it subsides depending on where the pain is.
01:18We can picture where the calculus is, where the stone is.
01:22If you're feeling pain in your ribs, in your back, in the lower part of your ribs,
01:27the stone is in the kidney or coming out of the kidney.
01:30If the stone is on the way between the kidney and the bladder in the ureter,
01:34that pain moves to the side of the belly.
01:37And when it's getting close to the bladder, that pain moves to the private area,
01:42to the genital area, or else to the base of the leg, to the groin, between the thighs.
01:48It is a super easy test for you to know if the pain you're feeling is kidney stones or not.
01:53You're going to make a fist like this.
01:54The thumb isn't on top, it's on the side.
01:56The idea is for this top part of the hand to stay flat.
02:01With this part of the hand, you're going to lightly thump next to the spine.
02:07The idea isn't to hurt yourself.
02:09The idea is to shake things up inside if it's a kidney stone causing the pain you're feeling.
02:14The moment it shakes inside, you're going to feel a very intense pain.
02:18And the exercises that we're going to do in a little bit will help relax muscle tension,
02:25especially the psoas muscle, which is connected to the kidney,
02:28and make this process of passing the stone more comfortable, easier for you.
02:38Both to know how to deal with the stone that you're feeling that's causing pain right now,
02:43and to prevent other stones from appearing.
02:46Pain that comes from the intestine is related to the intestine.
02:49The clue for this pain is it gets better, it's relieved.
02:52After you empty your bowels, after you do number two,
02:55usually people who have this pain and wake up with that feeling of pain and stiffness
03:00of their back locking up, this happens due to a spasm, a buildup of tension in the psoas muscle,
03:07the same muscle related to the kidney, or perhaps from adhesions after an appendectomy.
03:13All right?
03:14If you had appendicitis surgery, had your appendix removed a while ago,
03:18and after that, this pain started showing up, especially in the morning,
03:22it's very likely that the scar needs some release.
03:25Note that I'm not saying you have appendicitis.
03:27I'm talking about scar adhesions.
03:30You know what?
03:31I'm going to give you a few tips about appendicitis,
03:34just to reassure you, to put your mind at ease.
03:39Unlike surgical adhesions, which happen a good while after surgery,
03:44appendicitis is when the appendix is inflamed.
03:47All right?
03:47A small part of the intestine is inflamed.
03:50And when that happens, you start feeling pain spread across the stomach area.
03:53And as the inflammation worsens, you feel it closer to the actual spot of the inflammation.
03:58It becomes more localized here on the right side near the pelvic bone.
04:03There is a super easy test, super easy for you to know if you have appendicitis or not,
04:10or if this pain you're feeling comes from appendicitis.
04:13You're simply going to press, dig your fingers in, right here near the pelvic bone on the right side, like
04:19this.
04:20Push down slowly.
04:23Once you've pushed in pretty deep, you simply release it all at once.
04:28This will shake the appendix.
04:31If it's appendicitis, the moment you remove your hand, there'll be very intense pain.
04:35The exercises will improve stiffness, tension in the soas muscle, and they'll help the movement, the function of the bowel
04:42itself.
04:43Remember, it's important to see a gastroenterologist or a general practitioner.
04:48Back pain coming from the liver or gallbladder.
04:51The clue for this pain is that it's related to food, to the time you eat.
04:55It starts two to three hours after a meal, especially a fattier meal where you ate that fattier cut of
05:02pecan, huh?
05:04You'll feel pain below the shoulder blade in the rib area.
05:08And the exercises we're going to do will improve liver mobility and relieve tension from the ligaments that support the
05:14liver.
05:14And just a reminder that it's important to see a gastroenterologist rule out any issues like gallstones or stones in
05:22the gallbladder, a burning pain, that kind of pain spreading through the ribs.
05:25Almost always, this is myofascial pain coming from the right shoulder.
05:30A clue to this kind of pain is that after the pain started, you notice the shoulder is higher and
05:36it builds up more tension.
05:38The exercises will help relax the muscles and align the shoulder blades.
05:42It's back pain that comes from the muscles or referred pain or the famous trigger point pain.
05:47It's a pain that appears that starts with certain specific movements and sometimes depends on the position you're in.
05:53A clue to this kind of pain is that it gets better with relaxation.
05:56It gets better when you relax, including when you clear your head too.
06:00We're going to treat two muscles, the two main muscles that cause this type of pain, which develop trigger points.
06:06The psoas muscle is the one that causes referred pain in the front of the thigh, near the groin, or
06:13else on the side of the lumbar spine.
06:16And to test if the psoas is the cause of the pain you're feeling, sit with your back well supported
06:21against the backrest of the chair,
06:23your feet flat on the floor, and try to lift your thigh, lift your thigh off the seat of the
06:29chair.
06:30Look, you'll feel the pain start and to check without using your leg muscles.
06:36Lift your leg with your hand.
06:38If when you lift your leg with your hand, it doesn't hurt, but when you lift it using your muscle,
06:44it does hurt.
06:44It's because the psoas is causing or at least has some connection to the pain you're feeling.
06:50And the multified is the muscles behind the spine, which act like cushions for the spine.
06:55The referred pain, they cause pain going down from the spine to the buttocks, down to the top of the
07:01thigh.
07:02It's a pain that mimics the pain of sciatica, the sciatic nerve pain.
07:06The multified muscles lift the spine, stretch it, extend the spine.
07:10So the test is super easy.
07:13Lie down in a relaxed way and simply try to lift your head or your chest.
07:19See what happens.
07:20If the pain starts, go back and try doing the same movement without using your spine, without putting pressure on
07:27your back, putting force only through your hands.
07:30If the pain happens when you lift with the muscle and it doesn't happen when you lift with your hand,
07:35it's the multified that's causing this pain.
07:37And of course, the exercises will reduce the tension, balance these muscles, keeping them from accumulating more trigger points.
07:45Back pain that comes from the ligaments.
07:55The two main ligaments that cause this type of spine pain on the right side are the iliolombar ligaments, which
08:04connect the spine to the pelvis, and the sacroiliac ligaments, the ligaments that connect the sacrum, the end of the
08:10spine, also to the pelvis.
08:13Both cause pain that mimics sciatica, which goes down from the spine to the buttock and can reach the hip.
08:20And to test if the pain you are feeling comes from these iliolombar ligaments, do the following.
08:25On the side of the pain, you're going to cross your leg, and that kind of opens the pelvis a
08:30little, already starting to stretch these ligaments.
08:33Keep your leg right here, and simply lean to the other side.
08:38You can use your hand to help.
08:39If right at the end of the stretch, at the end of the movement, the pain you feel starts as
08:45if you had stayed in the same position for too long.
08:47It's these ligaments that are causing that pain.
08:50And to test if the pain comes from these ligaments of the sacrum, you sit with your feet firmly on
08:56the floor, your spine upright, and you simply rotate as far as you can.
09:02If right at the end of the movement, the pain you feel appears, starts, it's the sacroiliac ligament that's causing
09:10this pain.
09:10Back pain that comes from the joints is usually associated with arthrosis, joint wear, and tear, or facet syndrome, which
09:18is a kind of inflammation of the joint.
09:20You'll feel a pain much closer to the spine.
09:22You can often pinpoint the exact spot with your finger, and it gives that bruised, sore feeling.
09:28The whole painful area is tender, whether you press on it or lean against a chair.
09:33And the clue for this pain is it starts when you stay still for a long time and go to
09:40move, that feeling of being rusty.
09:42You've been sitting for a long time watching television, working, and the moment you move out, that's when it hurts.
09:51The exercises will help align the joints, help keep them better lubricated.
09:56Alexander, what about a herniated disc?
09:58A true herniated disc doesn't cause back pain.
10:02It causes pain radiating down the leg, which is worse from the knee down and is associated with a feeling
10:07of electric shock, numbness, tingling, or all of them together.
10:11I've already recorded a complete guide to lumbar disc herniation, which I'm linking right here in the card in case
10:16you want to watch it.
10:16Shall we talk about something good?
10:19Come with me, and we're going to start our exercise sequence lying down, okay?
10:23Lied down comfortably with a pillow supporting your shoulders and head, knees bent.
10:28What we're going to do here is an exercise sequence, and it's essential that you pay attention to your own
10:34safety.
10:36You'll know the exercise is safe for you, safe for your spine, and won't worsen your pain when you can
10:42perform it comfortably.
10:46Comfort equals safety for your body, safety for your spine.
10:50If you're squeezing or stretching during the exercise and it's comfortable, that's great.
10:56If you start to feel tired or have any pain or discomfort, ease up, pause the exercise, or even move
11:03on to the next one.
11:04Deal, comfort equals safety for your spine.
11:08And in the first exercise, we're going to do a massage for the intestines.
11:12Actually, it's for the intestines, but it helps the sores, the sores muscle, and it even helps the kidney.
11:19In this position, lying down with the pillow and your legs bent, you're going to make three movements, dig, wait,
11:26and stretch.
11:28You know when you're a kid making a sandcastle, how you sink your pinky finger into the sand and dig
11:35to make a little mound of sand?
11:37Well, it's pretty much that idea.
11:40You're going to dig right here, see near where the intestine starts, where the large intestine starts,
11:45near the pelvis, between the belly button and the pelvis, near the pelvis.
11:51Just sink the pinky side of your hand in as far as it's comfortable.
11:56The waiting part begins.
11:58You wait for it to become more comfortable.
12:01Your body will get used to this pressure you're applying.
12:06This is great for anyone who has adhesions from appendix surgery, okay?
12:11As soon as it gets more comfortable, which takes about 30 seconds, you'll pull everything you're holding,
12:17pulling both hands toward the belly button.
12:20Make sure you pull it just a centimeter.
12:23It's just a little bit, very little force.
12:25There, just like that.
12:28That's it.
12:29You'll feel a different kind of stretch.
12:31It's different from stretching a muscle.
12:33You're not quite sure where it's pulling, where it's stretching.
12:38Stay in this position, doing this gentle stretch, stretching gently for a minute.
12:43During this minute, you'll feel the sensation of blood circulating.
12:47That gentle warmth traveling down your leg,
12:51pointing to your belly, to your abdomen, and moving around to your back.
12:55That's a great sign.
12:57The last tip is to pay attention to your shoulders.
12:59I know a lot of people who, when they apply force with their hand,
13:03their shoulder rises and everything gets all tense up here.
13:06So, relax.
13:08Okay?
13:09Minute is enough.
13:11It's important that you release slowly and also do the same exercise with the other side.
13:17For the next exercise, we're going to lie down on our stomachs.
13:21It can be on a couch, in bed, or even on the floor if it's comfortable for you.
13:25Lie down on your stomach and prop yourself up on your elbows.
13:29Try to look forward, pushing your chest forward.
13:32If your neck bothers you, keep your chest forward and just look down as far as it feels comfortable
13:37until that neck pain goes away.
13:41Okay?
13:42This position is already a kind of stretch for everything in front of the spine.
13:47So is muscle, intestines, kidney, liver.
13:51But it also improves the ligaments.
13:55Breathe in a relaxed way.
13:58If you want to take it a step further, increase the stretch.
14:02You can do the stretching breath.
14:05Exhale, counting to three on four.
14:07You inhale.
14:15Count at your own pace.
14:17Slowly stay in this position with the stretching breath for a minute.
14:22And now we're going to improve the liver.
14:24We're going to support the liver a bit.
14:26And that will make it improve its movement, balance its movement,
14:30and also remove that tension from the ligament supporting the liver.
14:36It's super easy.
14:38It will be very similar to the first exercise.
14:40Dig in.
14:41Wait.
14:41But now we're going to lift.
14:44Come on.
14:45Join me.
14:45I'm going to lift my shirt here.
14:47Again, I'm looking like Winderson, right?
14:49I only want to make shirtless videos now.
14:53Let's go.
14:54Two fingers below the rib line on the right side.
14:57Look.
14:57Two finger weights.
14:58That's where we're going to dig in.
14:59We're going to go in with the pinky side of the hand.
15:02It's important that your body is relaxed.
15:05So lean against the chair's backrest.
15:07After digging in, simply wait.
15:11Gradually, the body will get used to this contact.
15:14With this pressure you're applying, it will become more comfortable.
15:19That takes around 30 seconds.
15:22And then just lift half a centimeter or so.
15:25Apply a little bit of force with the tips of your fingers,
15:28as if you're going to support, cradle the liver.
15:31It's just this movement.
15:36Try, remember, to relax your shoulders.
15:40And observe what's going to happen to your body.
15:45You'll feel a wave of relaxation.
15:47This isn't quite like the sensation of blood circulating.
15:51It's more of a general wave of relaxation,
15:53going down to the belly, to the legs, to the lower back.
15:57Pain subsiding immediately.
15:59If your liver is causing this pain,
16:01you'll feel the pain subside like magic.
16:06And this wave of relaxation also reaches your chest,
16:10your throat, your shoulders.
16:15You're going to keep holding the liver up like this
16:17for a minute and a half to two minutes.
16:20Remember, when it's time to release,
16:22don't let go all at once.
16:24Release it slowly.
16:26You can even test it to see what has changed,
16:28how your spine is doing now,
16:30and leave a comment about what shifted.
16:32And in the next exercise,
16:33we're going to work on all the muscles,
16:35both the ones coming from,
16:37originating in the shoulder,
16:38as well as those coming from the pelvis,
16:41both the muscles that cause that pain and burning,
16:43and the muscles that build up trigger points.
16:45And what we're going to do is find
16:47two or three trigger points,
16:49sensitive points,
16:50and deactivate them.
16:52Lie on your side,
16:53with your right side facing the ceiling.
16:55You can find
16:57a really comfortable position,
16:59pillow, legs bent.
17:01And you're going to search for these points
17:03with the pad of your thumb.
17:05Start looking in this area.
17:08Look above the hip bone,
17:10the pelvic bone,
17:11and beside the spine.
17:12Use the pad of your thumb.
17:16Looking for the most tender spot.
17:19The one that feels the most bruised.
17:22As soon as you find that spot,
17:23ease up on the pressure,
17:25so it's only minimally painful.
17:27And we're going to hold that same pressure
17:28for 90 seconds.
17:30You'll feel the muscle release
17:32right under your hand.
17:33The pain will subside,
17:35and the muscle will gradually relax.
17:37Don't chase the muscle, okay?
17:39A lot of people press harder
17:41as the muscle relaxes.
17:43Try to keep the same pressure
17:44from start to finish.
17:46Once the 90 seconds are up,
17:48you can look for another tender spot
17:50in that area,
17:51or move on to the shoulder.
17:53And on the shoulder,
17:54it's super easy
17:55using the pads of your fingers
17:57on your lower hand,
17:58your left hand, okay?
17:59Follow along the ribs
18:00on the side here.
18:01You'll find the shoulder blade.
18:04You're going to do this
18:06following the ribs
18:07until you find the bone.
18:08You'll try to get
18:09underneath that bone.
18:10Go slowly,
18:11because it might be quite sore.
18:13Look at how I'm doing it
18:14with my hand right here.
18:17Look for the most sensitive,
18:18tender spot here,
18:19and simply relax.
18:21Ease off the pressure,
18:23keeping the pain
18:24to the bare minimum.
18:25And relax.
18:28Try to keep your breathing
18:30light and slow.
18:32Shoulder relaxed.
18:33So put your hand down here.
18:35You're going to hold
18:36that light pressure.
18:38Also the same pressure
18:40from start to finish
18:40for 90 seconds.
18:42And you may have already noticed
18:43that with just a few exercises,
18:45we are improving your spine
18:47in different ways,
18:48relieving many problems.
18:50Everything I'm teaching you today
18:52is to help you
18:53relieve this pain,
18:55to get you out of this pain
18:56you're feeling.
18:56But if you want to prevent
18:58this pain from coming back,
19:00your spine needs much more.
19:02It needs to release tension
19:04from other muscles
19:05that build up stress,
19:07that have a kind of
19:07protective reflex.
19:10It needs to wake up
19:11the right muscles,
19:12the ones that support
19:13your spine,
19:15that protect your spine.
19:17It needs to open up
19:18the joints,
19:19align the joints,
19:21and it needs to improve
19:22other parts of the body,
19:23like the shoulder
19:24we're working on right now,
19:25which can throw your entire
19:27spine off balance
19:28all over again.
19:29I teach all of this
19:30in the Kaluna Lev program
19:31a good affordable way
19:32to bring back
19:33all the healthy movement
19:34your spine needs.
19:35This program is a practical
19:37step-by-step guide.
19:38You'll do the day's exercises
19:40along with me
19:40as if you were
19:41rebuilding your spine
19:42and the program
19:43is really cheap,
19:4439 VIs and 90 centavos
19:46specifically to make it
19:47accessible
19:48and help a lot of people.
19:50The link is in the description
19:51of this video.
19:52All you have to do
19:53is click and start
19:54the program today.
19:55And this exercise
19:56is perfect,
19:57especially for the joints.
19:58Remember,
19:59lubricate and align.
20:00And for the ligaments
20:02to relax the ligaments.
20:03You are going to need
20:04a wall.
20:06Stand a step
20:07or a step
20:07and a half away.
20:09Rest your shoulder,
20:10hand on your waist
20:11and move your hip
20:12toward the wall
20:13until you feel a stretch.
20:16Stretch on the inside.
20:18That nice,
20:19pleasant stretch.
20:20Stretch it out.
20:22And come back.
20:23No rush.
20:24Don't force it.
20:25You're going to do
20:25three sets of
20:26ten movements like this.
20:28Look,
20:29stretch
20:30and come back.
20:31It's important
20:32that you do both sides.
20:33All right?
20:34And if every now and then
20:35you also feel back pain
20:37on the left side,
20:38I've already recorded
20:39this video here
20:40where I suggest
20:41specific exercises
20:43for those pains
20:44that only appear
20:44on the left side.
20:46Just click and watch it.
20:47That's all for me today.
20:48Sending you a big hug
20:50and see you next time.