The speaker, Jeff Cavalier from AthleanX, discusses a common issue of back pain, specifically the pain caused by the glute medius muscle. This pain is often felt in the lower back and can sometimes radiate down into the buttocks. The pain is often caused by a lot of sitting and incorrect exercises in the weight room.
The glute medius muscle, which runs under the glute max, plays a crucial role in hip abduction (lifting the hip outwards) and maintaining a level pelvis. When this muscle doesn't work properly, it can lead to a trendelenburg gate, where the hips fall inwards, leading to further discomfort and pain.
The speaker suggests a simple fix for this issue. By placing a finger on the spot where the glute medius muscle attaches to the bony area (psis), and then moving the leg in a certain direction, the muscle can be stimulated to correct its function. This is done by lifting the leg until the knee touches the ground, then lowering it back to the ground. This process is repeated about 10 times to fatigue the muscle spasm.
To prevent the pain from returning, the speaker recommends regular exercises. One exercise involves using a wall for support and balance, while the other leg is lifted up and down. This exercise is performed with a kettlebell or a dip belt attached to the waist, and it requires maintaining a slow, normal gait while lifting one foot.
The speaker also suggests the "sack swinger" exercise, which involves walking with a kettlebell or dip belt attached to the waist. This exercise is performed while maintaining a slow, normal gait, and it is designed to strengthen the glute medius muscle and reduce pain.
In conclusion, the speaker emphasizes the importance of proper exercise routines and correct posture to prevent back pain. He encourages viewers to try these exercises at home and to subscribe to AthleanX for more videos on strength training and physical therapy.
1. The speaker is discussing back pain that can be felt by placing a thumb or finger right on the area. This pain is often caused by sitting too much and incorrect weight room exercises .
2. The speaker identifies the pain as a problem with the glute medius muscle, not the muscles in the low back. The glute medius is a muscle that runs underneath the glute max and attaches to a bony area called the psis .
3. The glute medius muscle is responsible for abducting the hip, meaning lifting the hip up and out to the side. It also ensures that the pelvis stays level during each step .
4. When lifting weights and squatting, the speaker explains that the problem often arises from an unequal distribution of weight through both legs. This imbalance can cause frequent back pain .
5. The speaker suggests a method to fix this issue, which involves placing a finger on a specific spot and using one's own pressure to move the leg in a certain direction .
6. The speaker also suggests exercises to strengthen the glute medius muscle to prevent the back pain from returning. These exercises include a wall-supported hip lift and the "sack swinger" exercise .
7. The speaker emphasizes the importance of regular exercise to prevent low back pain in the long term .
8. The speaker concludes by stating that low back pain is a common issue that can undermine workouts, and that having a program that addresses this issue is important .