The speaker, Jeff Cavaliere from ATHLEANX.com, is discussing a common issue of back pain, specifically focusing on glute medias pain. He explains that this type of pain is not low back pain, but is caused by the glute medias, a muscle that runs under the glute max and attaches to the bony area known as the PSIS. He emphasizes the importance of identifying this problem correctly and understanding its function.
The glute medias muscle is crucial for abducting the hip and keeping the pelvis level during walking. If these functions are compromised, it can lead to issues like the Trendelenburg Gait, where the hips start to drop on every step, and imbalances in weight distribution when lifting weights, which can cause frequent back pain.
Jeff provides several exercises to address this issue. One involves using one's own pressure and leg movement to control the hip abduction. Another exercise involves using a wall for support and balance while lifting the leg on the inside. A third exercise is the "sac swinger," where a weight is attached to a leash and the weight is swung around the body.
Jeff encourages viewers to do these exercises regularly to strengthen the muscles and prevent the pain from returning. He emphasizes the importance of equal weight distribution when squatting and the need to have a routine of doing these exercises, especially if the pain is severe. He concludes by reassuring viewers that these exercises can help eliminate the pain and improve the strength of the muscles.
Here are the key facts extracted from the text:
1. The glute medias muscle is located underneath the glute max and attaches to the PSIS (a bony area).
2. The glute medias muscle helps to abduct the hip and keep the pelvis level when walking.
3. Weakness in the glute medias muscle can cause low back pain and lead to a Trendelenburg Gait.
4. A Trendelenburg Gait is characterized by the hip dropping on one side when walking.
5. The glute medias muscle can be self-tested by standing with feet shoulder-width apart and lifting one leg off the ground.
6. If the weight shifts significantly when lifting one leg, it may indicate weakness in the glute medias muscle.
7. The glute medias muscle can be strengthened through exercises that target hip abduction and pelvic stabilization.
8. A common exercise to strengthen the glute medias muscle is to use a wall for support and lift the inside leg.
9. Another exercise to strengthen the glute medias muscle is the "sac swinger" exercise, which involves using a weight and a dog leash to create resistance while walking.
10. The glute medias muscle can also be treated through self-treatment exercises, such as bringing the leg back behind the body and lifting up.
11. Low back pain is a common issue that can be caused by weakness in the glute medias muscle.
12. Strengthening the glute medias muscle can help alleviate low back pain and improve overall athletic performance.