How To FIX Low Back Pain In 90 Seconds - (So Simple)
TLDRThe video introduces a strain counter strain technique, also known as positional release, originating from the Jones Institute in the 1950s. It's a simple method for alleviating low back pain, which involves lying down, adjusting for comfort, and holding a specific position for 90 to 120 seconds to release muscle tension. The video emphasizes the importance of following the sequence correctly and maintaining the position for the specified duration to achieve optimal results. It suggests practicing this two to three times a day for pain relief and long-term improvement.
Takeaways
- 👋 Hello and introduction to a simple technique effective for low back pain.
- 🔥 Explaining why the video is longer than the 90 seconds treatment duration: to teach and demonstrate the technique properly.
- 💪 The technique, known as strain counter strain or positional release, has been in use since the 1950s, originating from the Jones Institute.
- 🚩 Importance of following the sequence correctly and paying attention to the demonstration for effective results.
- 💻 Instruction on how to lie down on a firm bed or carpeted floor to start the treatment, emphasizing careful movement to avoid aggravating back pain.
- 💦 Suggestions for making adjustments (like placing a pillow under the abdomen or hips) if lying flat causes discomfort, to help reduce pain.
- 🙌 Demonstrating how to relax the lower back muscles by getting into specific positions, like hugging a pillow or shifting hips, for tension release.
- 🕒 Emphasis on the critical timing of holding positions for 90 to 120 seconds for the technique to be effective.
- 🛋 Highlighting the importance of getting up slowly from the position and avoiding strenuous activities immediately after the treatment to maintain benefits.
- 🙏 Recommending repetition of the technique two to three times per day for gradual improvement and less frequent need over time.
- 🏃♂️ Advice against immediately resuming physical activities post-treatment and encouraging relaxation to enhance the treatment's effectiveness.
- 😃 Closing with suggestions for additional relief methods like self-massage, and a lighthearted farewell.
Q & A
What is the main topic of the video?
-The main topic of the video is a technique called strain counter strain, also known as positional release, for treating low back pain.
Where did the strain counter strain technique originate from?
-The strain counter strain technique originated from the Jones Institute and has been around since the 1950s.
How long is the video expected to take to watch?
-The video is expected to take around five minutes to watch, despite being referred to as a '90-second treatment'.
What is the recommended position for applying the strain counter strain technique?
-The recommended position is lying down on a firm bed or carpeted floor, preferably in a prone position.
What should one do if lying flat is uncomfortable?
-If lying flat is uncomfortable, one may place a pillow underneath the abdominal or hips area to elevate and alleviate pain.
How long should one hold the position after the pillow is removed?
-One should hold the position for at least 90 seconds or up to 120 seconds after the pillow is removed.
What is the purpose of the positional release technique?
-The purpose of the positional release technique is to find the position of most comfort for the patient and hold it to release muscle tension and alleviate pain.
What should one do after completing the positional release technique?
-After completing the technique, one should get up slowly, maintain a relaxed and neutral position, and avoid strenuous activities for the next couple of hours.
How often is the strain counter strain technique recommended to be done per day?
-The strain counter strain technique is recommended to be done two to three times per day.
What is the goal of performing the strain counter strain technique?
-The goal of performing the strain counter strain technique is to reduce and manage low back pain effectively through relaxation and targeted positioning.
How can one increase the effectiveness of the strain counter strain technique?
-One can increase the effectiveness by finding the position of most comfort, potentially adjusting with a pillow, and holding the position for the recommended duration.
Outlines
📚 Introduction to the 90-Second Low Back Pain Treatment
The video begins with an acknowledgment of the viewer's potential curiosity about the video's length, given that it's meant to demonstrate a 90-second treatment. The speaker explains that the extended duration is necessary to teach and demonstrate the technique effectively. The video introduces a simple, yet effective method known as strain counter strain, or positional release, which has been used since the 1950s by the Jones Institute. The technique aims to alleviate low back pain and requires the viewer to follow a specific sequence as demonstrated. The speaker emphasizes the importance of paying close attention to the instructions.
🛌 Preparing for the Low Back Pain Treatment
The speaker provides detailed instructions on how to prepare for the low back pain treatment. The process involves lying down on a firm bed or carpeted floor, taking care to avoid aggravating the back pain. The speaker suggests that if lying flat is uncomfortable, using a pillow under the abdomen or hips can help alleviate the pain. The goal is to find a comfortable position, either on the back or stomach, and to remain there for about 30 seconds before proceeding to the next step of the treatment.
🧘 Positioning for Pain Relief
The video continues with guidance on positioning the body to release tension in the lower back muscles. The speaker advises the viewer to find a comfortable position, potentially using a pillow for support, and to hold this position for 90 to 120 seconds. The aim is to achieve a state of relaxation and to reduce pain levels significantly. The speaker shares personal experience, indicating a reduction in pain levels from a five to a three on a scale of zero to ten. The video emphasizes the importance of maintaining this position for the full duration to allow the muscles to relax fully.
🔄 Adjusting for Maximum Comfort
The speaker explains that if the initial position is already comfortable, there is no need to make further adjustments. However, if more relief is needed, the viewer can shift their position by either extending one leg forward or shifting their hips to the side to create more slack in the lower back muscles. The key is to find the position of maximum comfort and hold it for the specified time to achieve a positional release of tension and pain.
🕒 Timing and Post-Treatment Care
The speaker stresses the importance of timing the treatment accurately, ensuring that the body is held in the comfortable position for 90 to 120 seconds. After this period, the viewer should slowly get up, maintaining a relaxed and neutral posture. The speaker advises against rushing back into physical activities and recommends taking it easy for the next few hours, focusing on relaxation and rest. The video suggests that with consistent application of this treatment two to three times a day, the frequency can be reduced over time as the pain subsides.
🙏 Conclusion and Additional Tips
The video concludes with the speakers expressing their hope that the viewers found the information helpful. They offer additional tips, such as performing a gentle self-massage for comfort, and emphasize the goal of a pain-free state. The speakers wish the viewers well and encourage them to practice the treatment as instructed, highlighting the simplicity and effectiveness of the method.
Mindmap
Keywords
💡Strain Counter Strain
💡Positional Release
💡Low Back Pain
💡Prone Position
💡Extension
💡Roadkill Position
💡Pain Scale
💡Relaxation
💡Neutral Position
💡Self-Massage
Highlights
The video introduces a simple technique for low back pain relief that has been around since the 1950s.
The technique is known as strain counter strain or positional release, originating from the Jones Institute.
The process requires lying down on a firm bed or carpeted floor to avoid irritating back symptoms.
If lying flat is uncomfortable, a pillow can be placed under the abdominal or hips area to alleviate pain.
The video emphasizes the importance of following the sequence correctly for effective pain relief.
Once in a prone position, the individual should monitor their back pain and adjust as necessary.
The technique involves finding a comfortable position and holding it for at least 90 seconds to allow the muscles to relax.
If the pain reduces significantly, there's no need to shift around; one should hold the position for 90 to 120 seconds.
The video suggests that the position of most comfort, or positional release, is crucial for the technique's success.
After the 90 to 120 seconds, it's important to get up slowly and maintain a relaxed and neutral back position.
Following the technique, one should avoid strenuous activities and continue to relax for the next couple of hours.
The video recommends performing this technique two to three times per day for best results.
The technique is praised for its simplicity and effectiveness in treating low back pain.
The video also suggests a self-massage technique for additional relief.
The ultimate goal of the video is to help viewers achieve a pain-free and relaxed state.
Transcripts
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