Hurt my back deadlifting. followed this video and felt a 'click' in my back. The hurt is gone now. Thank you

Great stuff. Yesterday I couldn't bend my back at all, couldn't even touch my knees. Followed your advises and heard a "click", stretched the hip-flexors and the pain was gone and the mobility restored.

Just what the doctor ordered! Going to share with my fellow ER docs and patients alike. Empowering patients we can hopefully keep them out of the ER and off of the narcs so that they can have live a life of purpose again. What a concept! Thanks for putting this together!

So knowledgable. The advice and information in these vids is priceless.

What a blessing you are to help people. Thank you for all your good works.

I never dreamt this would work as well as it did. Simply wow!

Omg, thank you, I feel so much better. I have been dealing with this lower back issue for 25 years. Always looking for exercises and stretches I can do.

I found this video years ago! The information it taught me has been invaluable to me

Thank you so much! This could have kept me out of the ER with my first and hopefully only back spasm about a month ago. I will do these exercises every day!

You just heard it from one of the very best in the business. Thank you Dr. Starrett. I use this technique once a month just to see if anything feels out of place, in addition to all of the rolling, stretching and mobility drills after workouts. Very glad I ‘found’ your programs.

This is so valuable. Thanks so much. First time I got injured in my lower back and pelvis. Will try this a few times from tomorow on! Thanks so much for these detailed explanations and selfhelp methods. Keep it up. You’re awesome.

When I hear "welcome back to mobility wod" brings back memories of 2011 2012 watching videos of you in your "mobility garage" :) so glad I found you Kelly Starrett

Thank you so much for this. I threw out my back on my 30th birthday and this helped me realign so I could still go out! Its It's now 6 months later and the same thing happened. It took me forever to find this video again but I've now favorited it. I'm on the mend again. Thank you so much 💗

OMG, I pulled my back 3 days ago and keep hurting it in my sleep... I just tried this and OMG, pain is gone.. It feels so much better. I appreciate your work!!! Thank you!

Thanks! Had bulging discs a few years ago and fixed them through rehab and yoga. However, today I tweaked my back again and thought I was going to be back to square one so I was feeling pretty down. I just heard a couple of pops on the left side of my hip doing your stretches and I feel back to about 90%. I’m going to take it easy the next few days but mentally I’m so relieved!! This video would’ve saved me years ago but I’m happy I found it now!

Amazing thank you, been holding my breath and grimacing for what seems like days, and sciatic pain down to my shin. Now I have movement and less pain.

Thank you for your generosity of spirit! God bless you!

Thank you Kelly! My back was hurtin for certain and I was in the pain cave. Thanks for getting me out.

This has saved me from so much pain I love the MWOD

Kelly Just would like to thank you. Yesterday I hurt my lower back while working out at the gym. I have a disc herniation L4L3 and know that when I hurt my back like that it means few days in bed and 1-2 weeks out of the gym. So I did on all exercises in this video. I started this morning and repeated again after lunch. What I can say is that right now I have no pain and the spams are gone (and no medicine). I will keep doing it throughout the day and hopefully I will be back on track very soon. I am also very motivated to do the 14 days mobility challenge. Thank a lot for this channel

Holly.. it worked! I had really bad lower back pain for 3 days and after these exercises it’s gone! Thank you, Sir!

Just watching this stretch feels good on my back. Can’t wait to try it.

I've been using this since you first posted annd want to thank you from the bottom of my spine! I've shared this video maybe 50 times, including with doc friends :)

So good, thanks for combining all these into a single video

Thanks for the video and to the educated responses that complimented it.

Thank you for the video. I tweaked my lower back playing with my kiddos on the playground and came across this video. I was in a sometimes unmovable position and I'm the extreme type. I don't like to be under control so by watching this video and doing it made me feel much better...Thank you for sharing this very helpful. P.S. love the little one in the background doing exercise...Keep up little one...:)

Thank you, Mr Starrett, I have been in pain for over 3 years tweaking my back doing deadlifts (170kg), and no one has been able to explain or give me correct treatment until today, watching your video. Your explanation and use of language are flawless. And your knowledge is endless. I am a fan for life 😂 Thank you & godbless 🙏

Thank you so much Kelly this helped me to get out pain I was in today.

yes indeed Kel! always enjoy the informative vids! keep em up and stay fit and strong!

Dr. Starrett, you're an inspiration. I love your creativity and teaching style! I missed your gym last time I was in SF but it's a definite stop next time I'm up north! What advice would you give to a budding fitness entrepreneur?

I'm really late to the party, but so glad I finally made it! This is such great information! I can't wait to share it.

Thank you for this video.

Excellent presentation and very informative! Thank you.

Thanks so much for posting this Kelly, I could hardly walk yesterday afternoon, then this morning I remembered your name referred to by world renowned MMA coach Firas Zahabi. I followed this instructional and 5 minutes later I was up and about and moving like there was nothing wrong with my back. I figured out why my back was sore too……simply overworked some of the lower back muscles by doing more snatch lifts than usual, which over the next few days got progressively more tense. I released the tension and hey presto! It felt though like a slipped disc near the tailbone, thankfully this was not the case.

Holy shit. This worked for me. I got right back hip pain for a week from a heavy PR deadlift. Didnt' think this would work so I got massages (3 times) still didnt' help. Was bored today and I tried this, THAT CLUNK HURT A LITTLE, BUT THE PAIN IS GONE!!!

Great to have you back on KZfaq

Brilliant. Thanks for providing simple and useful tools to address low back tweaks. I'm curious what assessments you suggest after the back is out of spasm mode and the pelvic region is realigned. I also found, in addition to the ball squeeze between the knees drill, using a band around the knees to apply external pressure helps create 'space' in the low back and fosters realignment. Thanks for the knowledge sharing, Kelly, and demonstrating, Jenny.

I can’t believe this worked ! Thank you!

Solid advice and techniques here, Kelly! I've used this myself during low back pain flare-ups and know just how powerful it is to be able to alleviate your own 'kinks' when your low back acts up. Hopefully heading to SF later in the year, so might try to get to SF Crossfit :)

I have had intense sciatic pain for the first time for the last month. This has instantly made my pain go away and I can walk normally. I will continue with these stretches!! Thank you!

So in other words, Muscle Energy Technique. Great video!

As an ATC we always learned to get that 'pelvic pop' prior to remedying that HS/Quad muscle imbalance that yanks the pelvis into a funky rotation. Not sure if the order matters too much since, for instance, chiros usually work on surrounding/tight musculature and THEN go for their manipulations. But, since it is an active/isometric contraction that fixes the rotation, I think it makes more sense to release the joint first with that ball squeeze or something similar.

The pelvis is a major part of the body that you would never think to know it could be causing problems elsewhere in your body thanks for the video guys!

You are a gift, Kelly. Keep it up!

Love everything you put out!

can't wait to try this!

Amazing! Kelly would love to see more updates on KZfaq please. Don't need to do once a day like the project.. But once a week? :)

Muscle energy techniques. Big thumbs up for this

This is the best ...love it!

Thanks for this great tool.

So needed this a week ago but gonna hit this just to make sure everything is all normalized.

4:36 coughs in hand and touches her haha love it

Holy crap this is magic. My pain goes away in a minute.

Great vid. Lots of helpful info. Thanks KStar. And that woman using the C2 Ski erg. :D

dude. I absolutely fricking love your videos. Thank you so much.

Great stuff man! Awesome.

Pure gold! 🙏🙏🙏🙏

My back seizes up a couple of times a year. I tried this last night (back seized up two day ago), and the improvement is amazing. I will keep doing this regularly, to try to avoid it seizing up in the future.

Tweaked lower back after doing squats this morning (my own fault, not getting great form but still pushed for last weeks weights , d'oh). Following this method has provided the first proper relief I've had all day, thank you.

This shit is amazing, I messed my back up squatting going on 7 months ago and haven't been 100% since. Been to 8 sessions with a chiro, lots of stretches and strengthening exercises. Nothing helped. I bought the supple leopard book and saw this in there and tried it last night. Instant fucking relief. I had constant numbness in my left foot that went right away, I actually felt weird because I was so used to being in pain and one side of my hip being higher. I don't know why this isn't a common knowledge maneuver but it should be.

Seriously helpful. Thank you.

first of all, when I tried to watch this on my phone the other day, the buffer would freeze with your face in some funny, and probably unflattering looks. Secondly, this sounds like great stuff. I always have issues with my back. I had to see a therapist earlier in the summer, and started to realize this was one of the issues that I was having. What I was given to do was similar to this, but not explained as well as this. I will try this version and see how it goes, but I think I will like it better.

This stuff is awesome!

I kind of kept expecting the ball to explode when she squeezed it between her knees. DEM LEGS... LOL Great vid as usual!

After about 15 months of pain in my right hip, physical therapy, chiropractic, toradol and cortisone shots, I did just the leg push/pull before bed last night: the pain is gone almost completely.

GREAT STUFF! THANK YOU!

Have some pretty gnarly lower back pain from a competition a couple days ago. Caught low on a 255 clean. Immediately felt a sharp pain in lower back. It's kind of hard to stand straight, I'm kind of bending forward at the hip slightly. I'll try this out hopefully it works!

Great video!

Ouch back was hurting (without any deadlifting or heavy squats) this really helped.

lol I just relieved my right SI pain with that push pull technique. cant believe it was so easy.

Awesome. Thank you

This is perfect! Helped me a treat with my back.... apreciate all ur hard work Mr Leopard!

Thanks 4 sharing my brotha

Tried This... Heard A Click... No More Pain 😌👌🏽

Thank you !!!

God damn it kelly... Thank you!!!

Thank you sir!

OMG Thank you!!!!

Brilliant!

THE BEST!!!

This absolutely provides relief to me for lower back pain and spasms? I have SI joint and L5-S1/ L5-L4 bulges, and this is a nice fix for the pain. How often is it ok to do this?

Thank you so much! Just popped my pelvis back into place. Good to go lol

Life saving thank you

Great info. best from Spain

Glad I watched this. I didn't have an 'oh shit' moment with my back, but there was something up after my workout. When I put the ball in between my knees and squeezed, I heard the click. Feel loads better. Thanks

The little girl playing in the background is comical :)

Kelly Starrett YOU DA BOMB!

I had a tweaked back 8 weeks ago! I don't have a disc herniation, a fracture or neurological problems. The doctor describes it as general lower back pain but it won't subside. I don't have a full ROM of flexion without pain and i am definitely tight in the area mostly for fear of hurting. I tried the video suggestions for the first time just now. It feels much better... I will update this post as to whether it helped long term Thank you anyway MWOD

Thanks god for KS!

Still a better love story than Twilight. No but seriously, great video!

6:55 Elliot Hulse

Labawesome!!!

Kelly... You're the Man!!! After some deadlifts at my class this morning my back was a bit tight but now it's all good. I performed this drill 4 sets with 10 reps and now more relaxed. 👌🏿👌🏿👌🏿

Whoa did that seriously just help? Tweaked my back about 8 hours ago on a squat. Found this video and tried two times each leg and then squeezed some toilet paper. Small pop when I got up. Feels more comfortable already

hey, i've been trying this and its been helping, i saw on line to use a stick across both legs to maintain the alignment on both sides when pushing and pulling, is that okay to use? how many times on each side, as my right pelvic side is forward? i have a twisted allignment in back and the left side won't activate correctly, and the right side is too activated if that makes sense, would the ball exercise's help all of that? Many thanks

what about an old untreat low back tweak done years ago? would do you the same thing? no matter how long and often I foam roll, stretch or mobilize (with the green band) my right hip flexor, it's so glued and in spasms. if I move hip upward it clunks, and my knee is stucked in. my right glute doesn't work.

Very informative, where can i buy your expert recommended stools?

He's really checking her out ;)

While I do like the techniques taught to help to relieve the patients pain I would have to argue that the current body of research on low back pain would not support the explanation for what is occurring during an acute onset of low back pain. The way it is described in the above video would lead the viewer to believe that there is in fact a joint that has come out of place and shifted positions in some manner. In particular it seems that you are trying to discuss the sacroiliac joint which in the research has only been shown to move less than 1 degree which would not be possible to pick up clinically. What the research does seem to support is the idea that when we get these acute onsets of pain there is an irritation of the joint itself, particularly the synovial lining of the joint, which the body in return tries to protect us from by causing spasm in the musculature around that joint in an attempt to limit movement. As a result this spasm may lead to the appearance that one anatomical land mark may be higher than another, however this is due to muscular contraction, not a joint being out of place or out of alignment. Further more when we do various forms of muscle work and see improvements it is likely not due to an improvement of joint position, rather a relaxation of the local musculature that is in spasm. As for hearing a clunk or pop or what is technically termed a cavitation during corrective movements that are typically utilized by various manual therapists, we are not seeing a repositioning of a joint, we are simply seeing slight movement being imparted into the joint that leads to a release of gas from the fluid that is held inside of the joint. Research has shown that this form of joint manipulation can help to decrease pain resulting from joint a joint and has also been snow in EMG studies to cause a relaxation effect in musculature surrounding the joint that has been manipulated. It is important that as health care practitioners and manual therapists that we are careful with the way that we describe the mechanisms behind injury to the public, particularly in public forums, and to do so in a way that is consistent with what we are seeing within the literature.

thanks for this. can you do one for prevention of getting spasms in the first place. thanks