Low back pain is the most common orthopedic issue among both men and women. Learning how to fix low back pain therefore is one of the biggest contributions I could make to my channel if I was able to show you a way to do it. Now imagine if that “low back” pain fix was something that could work instantly? Well, this back pain relief tip that could help with just a few repetitions of one exercise.

First, you want to locate the spot of your lower back pain.

If you can place your thumb directly on the spot of your discomfort, and that spot happens to be just on the inside of the bony prominence on your pelvis (right next to your tailbone) then this tip is going to work amazingly for you. This bump is called the PSIS or posterior superior iliac spine. They are located again on each side of the tailbone. It is possible that either one side or both sides can be painful to the touch.

It is also possible that when you press in this area that the pain radiates a bit into the glutes or up a little higher into the low back muscles.

It is important to distinguish whether this pain is radiating down the legs or is accompanied by motor or neurological deficits since that would be more indicative of a lumbar disc issue rather than what is highly likely to be bothering you right now - and that is an inflamed or dysfunctionally tight glute medius.

The gluteus medius lies beneath the glute maximus and is responsible for stability of the pelvis during walking or running as well as external hip rotation. It is incredibly easy for this muscle to develop a spasm that simply does not let go, leading to the feeling of lower back pain, when in reality the source of the pain lies not in the low back but in the hips.

Either way, the migration of the symptoms into the low back make this tough to deal with and can lead to missed work and an inability to participate in hobbies or even pain free daily life activities.

But there is a fix for low back pain like this.

First, lay on your side with the painful or most painful side facing the ceiling.

Next, place your thumb just to the outside of the PSIS or bony bump on you pelvis and press down and in with firm pressure.

From here, take you top leg and extend it straight back behind you at the same time that you lift your leg up high. Make sure to point your toe down towards the ground by internally rotating the hip at the same time. Briefly hold for a count of 2 seconds and then slowly lower to the ground. Make sure to try and touch your knee to the floor just a few inches in front of your bottom leg.

Repeat for 10 reps making sure not to let up on the pressure you are applying to the sore spot on your low back.

Now, you’re not quite done. You still have one more thing to do. At this point, after you’ve completed your 10 reps and rested about 30 seconds, reapply pressure with your thumb to the same spot and lift your leg up and back once more. This time instead of dropping it down you are going to hold it for as long as you can. Try to squeeze your glutes as hard as possible until you can’t hold the leg up anymore.

Lower the leg slowly and stand up slowly.

It’s at this point that you may experience a pain free back for the first time in a long time.

If the pain comes back you can definitely repeat this exercise as needed. For more ways on how to prevent back pain from coming back be sure to stay tuned to this channel and remember to subscribe so you never miss another video from a physical therapist with a pro sports background as a PT and strength coach. You can do that here.

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