How to Fix Lower Back Pain (What Everyone Misses)
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- Опубликовано: 14 окт 2024
- Lower back pain is a breathing and walking problem. There will always be a component of compensatory breathing and compensatory walking that needs to be reduced in order for the back to relax.
Postural Restoration Institute techniques put your body into a position that will allow your back to relax by allowing for appropriate diaphragmatic breathing and pelvic stabilization.
I offer one-on-one training as well as online consultations via Zoom. The information can be found here:
pritrainer.com...
For an example of typical exercises for a beginner program, you can look here:
pritrainer.com...
Please note, this is quite generic and not sufficient for everybody!
I have had issues with my back since 2008. I had 50+ spinal injections before it stopped working and I ended up getting a fusion l4/5. Also two mictodiscectemy procedures. After the healing I was having major pain up my QL on both sides (I didn’t know that then) but I was convinced it was a spinal issue so I kept going back to ortho demanding surgery. I was looking on the internet and found Neal’s videos. After learning how to breath and stretch and strengthen, I can tell you today that I am healed. I can’t believe it that I fixed my issues by myself by watching these videos. Amazing what the body can do. Thank you Neal! You are a saint.
There are no providers anywhere near me so today is my day 1 of using your videos to help. Im so tired of being in chronic pain. Im taking charge of my life today!!
This is very helpful! I’m a yogi and I’m struck with by the similarities between Yin yoga and postural restoration. All is breathing. All is relaxation. It’s wonderful to learn the underlying mechanisms and anatomy. I’ve used physical therapy and many exercises and positions are the same as asanas. I’m hooked!
Yes, many similarities. It's just the recognition of the dominant right side due to the bigger right diaphragm and cerebral hemispheric organization that makes PRI so valuable in understanding how other disciplines can be improved upon. Chi Gong arm movements can also be very helpful to feel weight shift/ground shift.
😭 my Left side/hip is hiked please help
@@blackout7743ditto 😢
Ultimately, is yoga, designed for our body? Sometimes i doubt even if i do conscious breathing. Thank for all your vidéo.
IM STILL HERE AND LOVING THE INFO!
I JUST DID THE BALLOON AND MY RIBS ARE DOWN AND HUBS TESTED LEGS AND ARMS!!!
What the actual heck, Neal Hallinan. I have just realized my breathing from the upper back / neck from watching your video. In one. single. day. of walking around focusing on diaphram breathing (which required an ungodly amount of coordination to walk and breath at the same time?!?!), I am feeling all kinds of muscles in my body "cool" down as they lose their tension.
This was even affecting my plantar fasciitis. This feels like absolute magic. Well done.
It's amazing what the power of suggestion can do to people. It works so well you don't even realize you're using it!
Awesome! upon 3rd breath, I experienced emotional release😭...upon 5th breath my whole left side reset.❤ Thank you, thank you... I had forgotten how gooood it feels to be ok. Crying for joy. 😂❤
just pointing out where to direct my attention helped me to open most of the painfull areas, neck, top of hips, under bottom ribs, and helped to relax, front neck and abdomen, i could feel blood flow around my throat thats been jammed for long.
its been mystery to me why all this allways comes back, even i get relief from stretches sometimes
awesome, thank you
I’m one of those weird people that make postural restoration seem like magic. Got into position, took 5 breaths… neck tightness gone. Completely. I’m a scientist by training so am always skeptical, however, marry explanations that make sense with pain erasing “magic” moves and I support it. I also support finding a practitioner near you to make sure you don’t have any underlying pathology.
A total life changer for me!
The loss of some of my vision 15 years ago explains everything.
Being such a physical individual, I could not explain why, at 42 I rolled out of bed and found myself simply not able to do most of the movement required to be active. I hope there is someone in Australia with your experience and expertise as I am in desperate need of.
Thank you so much for sharing your experience
As a massage therapist I am extremely grateful for coming across this type of work and learning more. I studied Orthopedic massage and prefer to do modalities that's getting results. Definitely agree with addressing the parasympathetic nervous system, etc. Love these concepts. Thank you
Oh, if anyone with PRI were in Georgia.
I am so thankful! I suffered from lack of teeth at my right side and i couldn't feel my right side for 15 years and i have always wondered why i couldn't do diaphragmatic breathing for so long therefore i was always on alarm mode. Now i have implants and i know how to close my mouth and be in a relax posture, i can easily breathe from diaphragm !! İt is like magic!! Thank you so much✨
Thank you, beyond Thanks. 8 plus years on an off, such electric/ tinging pain. 1 attempt at this balloon exercise 5:14 and I felt the relief. A cyber hug and 2 thumbs up! 🎉
Very interesting, the diaphragm illustration was an eye opener.
Wow for years of stretching to try to sort out pain from butt down the left leg without any relief. Now I understand why. Thank you, it makes so much sense what you explain the brain, breathing and rhythm connection.
Genius
Another video that pinpoints my situation. For Years i was confused to why my left leg felt so weak, Neal helped my realize what it is really about. Since december Im 15 years physically younger. Thank You.
Happy to hear that!
Wow !!!! The engineering and science of this amazing.. I’m going to seek one out in my area… thank you 😊
You ARE a genius! Thank you so much for helping to understand my condition. There is a light at the end of the tunnel...
Glad it was helpful.
Thank you so much. So many people are in pain and don't k ow the cause. Our "handedness" using the right or left causes such a hip and shoulder imbalance and it makes sense that our core is imbalanced also.
walking, breathing, and BREEDING. lots of hip work and emotions involved there.
thanks for the great content. i'm connecting a lot of pieces
Hi brother. What have you learned by saying that you’re connecting a lot of pieces? Thanks 🙏🏽
@@maalikfazal1406 hips stuck, everything suck
My heel (x2) pain is gone after doing the "exercise" and breathing. Thanks Neal, you are the best.
Such good (tragically ) non mainstream info . New to channel love your work
still doing the exercises and techniques but not neutral so far ,
doing them for more than 6 monthes ,
but to be honest , they helped a lot , decreased my tension , stopped further progression ,
probably because I am doing it on my one alone without any PRI therapist .
But I keep doing them to the end ,
great effort God bless you dear .
His leg didn't adduct? Doesn't that mean moving towards the midline? It did whatever you made it do passively.
I've been training and stretching for years, improving my mobility as much as I can and all the muscles of my body and trying not to neglect anything, but I've never been able to find any durable solution for the pain I felt in my left side lower back and left psoas. Training it was just adding more stress to it and the pain was even stronger, stretching it was the only short term solution but an hour later, I was already back to the point I was before. I am almost in tears 30 minutes after this exercise cause its been so long since I felt that kind of release in my lower back, it really feels good !
I’m new to your channel. Love your approach! I find real understanding of any physical problem , is half of the solution. Where are you located? Million thanks!!!
I can't wait to get through these videos and try some of the exercises...i have had pain all my life and it feels like my whole body is wound up spine feels compressed i feel like adhesions/knots all over nothing i tried really made difference even though ur tried many many different therapies, detoxes, healers, supplements, scraping, cupping you name it i tried it i felt hopeful when you said you felt similar issues.. i am extremely flexible and very fit . If this pain goes away I will be pain free first time ever..
You’ve saved my life man, gave me a new perspective on the future of my life, I’m 23 and got a degree in computer info systems. I got messed up bad and am currently on my journey to recovery. You have been a huge help and I suggest, which I know you have seen, is to listen to Andrew Huberman, he mentions the neuroscience behind what you say basically and helps me adjust my mind correctly.
I've watched some of his episodes. I've even seen him mention asymmetry, but I don't think he quite recognizes what PRI is recognizing, unfortunately. It would be great if he did. Good luck with your recovery!
after watching this I can finally understand how this can all happen.
Everything was always opposite or 50/50 to my issue.
Thank you so much 😊😮😮😊😊
Another stunning example/study🙌2 weeks ago,I went for my first PRI appointment,turns out I’m right torsion,I understood a lot of what he was saying,but I forgot a fair bit,I came home & searched about right torsion & found your right torsion video,blew me away how accurate it was.thanks for all you do.i wish I lived in the states,so you could be my guide😎tho I’m in very good hands at the only PRI trained physio,here in the 🇬🇧 x
martin higgins?
@@SC-sd4nr yes,that is correct🙌x
I'm glad the video was helpful. Torsions can be complicated and frustrating, so just be patient.
Neal I am learning a lot from watching your videos. I am healthy and in great shape. About a year ago I started noticing a symptom in my left hip where a burning pain would radiate down my left thigh. I believe this all came about from trauma and stress. I have been doing one of the approaches you have recommended with feeling my left heal and then the arch of my right foot arch. This has helped quite a bit. I would like to schedule a consult with you and I don't see any times on your link for May or June. Thanks for sharing all of this on RUclips. I have tried so many different things and have watched so many videos I lost count. I really like your sensible holistic approach to healing.
I had this since my pre-teens and am now 77 in my 6th week of vicious sciatica in my left leg. First time I ve had it.
When I was 25 I was told my right leg was longer than my left and to put a lift on my left shoe.
At 42 I was told the problem was my psoas
I've been struggling for most of my life with pain. I've done your PRI exercises and they helped. Then I got sick for a long time and stopped
My question is: How does this condition begin? Is there a single incident, like a bad fall down a flight if stairs on your coccyx? That happened twice when I was a child.
Thank you again. Im going to start sgain.🙏
Really thank you for this video. I feel good improvements in terms of pain. ❤.. I include these posters concisely into daily usual activities. Love ❤️
Dr. Neal, your videos are blowing my mind and giving me a new whole perspective and view. Thank you só much. Greetinga from Brasil.
Thank you for clarifying these concepts & the relevant interactions, very helpful.
Your in your stride. Keep up the great work. Your clarity is reaching new heights. Funny how we can learn through what is not being said, at times. As we gain more understanding/gravitas we rise strong. Started watching two yrs ago. Glad to be growing with you.
Thanks for watching for the past two years👍
This info is eye shattering. You make explanations easy to understand a complicated subject that 99% of health-care providers completely lack. I’m learning so much. Sure wish i was back in Jersey!
Why haven't you got millions of subscribers??? 😮. Your content is amazing!
Thank you.
Just wanted to say you are your channel have been practically life saving to me. I’m not out of the woods yet, but feel a lot better about everything now, than I did before. Thank you, so, so much.
Neal, as a 22 year old that loves to weight train I look forward to every video you upload. You are truly doing a great service.
As a 10 year old boy I broke my left Tibia playing football. I was put in a wheelchair and casted for a total of 5 months. Around 18, I began weight training and because I was already patterned due to my injury I only strengthened this pattern. It started with my right adductor and right ql and then moved all the way up to my right pec, and right trap
Throughout the years I’ve played sports and been in the gym so I’ve developed good body awareness. At times I believe I am on the right track but other times it leaves me feeling discouraged. I try to think of this as strengthening the nervous system rather than traditionally strengthening a muscle.
If by any chance I could contact you and ask a few more questions I would be so grateful for your time. I have looked up PRI trainers but unfortunately none are in my area.
Again, thank you for all these videos you have uploaded. Truly doing the world a service.
The examples you presented are very helpful.🙏📖😇
P.R.I is bang on lovely share thank you I am inhibited one sucks but like your lovely opening quote easier to understand via evolution.
This is amazing information! Thank you
just comment to support you and appreciate the content you provide us!
Thank you. I appreciate that.
Just tried this for the first time and my low back already feels better! I’m going to try it again, though, because I think I was squeezing the towel too much and making it feel like a gym exercise for my upper thighs.
This channel should be 1 million subs in 3 years time. Mark the calender.
Thank you Neil, the information provided very helpful !
Wonderful presentation -- keep updating those playlists!!
Wow - love, love your channel - the explanations and examples are very helpful.
I just found your channel. Thank you. Good information.
Life changing as always! Thank you for your videos.
Thanks for all you share Neal!!! you are an absolute gem! your videos give me hope one day i might not be in so much pain
I found one of your older videos which has helped my problems, thank you. Good to see this video & must say you're looking good Neal, it's obviously worked for you 👌
Thanks, Martin. Which older video helped?
@@NealHallinan it was one where you bent over and held onto a counter, lifted the right leg up & turned it out, then did the breathing. I felt things moving that have not moved for years. I also breathe with the balloon. Hurt my back 15 years ago & doctor did nothing. It's been very hard. I'm not healed yet, but these two things have helped me to do mobility exercises & have finally got some improvement. I wish I lived close to you, I'd have definitely come for some sessions. Thanks for the videos & information. I did see something about this before, but had a hard time following. You made it easier to understand. It's really made a difference in my life. I'm so grateful, hope you have lots of success
Thanks for all the video's Neil. Very few people putting this information out!
Me están ayudando muchos tus videos gracias
What about spinal stenosis, and compression on the nerves thank you Annmarie
Hi Neal. Great info thanks a lot, I had major hip flexor issues from playing football (UK) and my upper back and neck are forever tense despite sports massage and physiotherapy this info is a real help. Wish there was some PRI practitioners here in the UK as I can’t find any.
Look up Martin Higgins in Leeds and London
Martin Higgins said I need orthotics, and said I had a right aic pattern, totally wasted my time, Neil knows that right aic is almost unheard of, I always test for left aic
The information you provide on how the vestibular system influences posture and tension is incredibly helpful and eye opening!
My Eustachian tubes were clogged up and couldn't properly clear (neck breathing and dusty workplaces). My sense of balance is way off and my astigmatism in the right eye and how my contacts don't match it anymore made me loose my right peripheral vision. It's frightening how much range of motion I gain by closing the left eye and just yawning and clearing my nose&ears
that is very interwsting, could u explain further?
Thank You JK Emesy! 💯
2 decades of chronic pain especially my lower left back and groin…I might not understand everything in all your videos but the large parts I understand are enlightening. I would love to heal. Question please: for me I have 9/9 score of hyper mobility-do all these apply to my structural asymmetry? Thank u 🙏🏼
wow this is actually impressive once again. I remember these moments where some breaths or one "exercise" just completely switches the tests. Its really amazing, and btw I felt my left glute medius today for the first time!! :D
That left glute medius is huge.
Thank you!! This helped me so much! 😮👏🏾😊🥳
Thanks
Hi Neal, I am very thankful for your content since it has helped me a lot in understanding my body and also what could possibly be going on with me (right side of the body under tension, overactive right abdominal wall (coughing/sneezing caused pain around right SI joint/low back at some point (between spine and iliac crest)) and also I could feel I am in extension to some degree. I am working through these things since at least a month (mainly strengthening left AB wall and systemic flexion) I can feel its getting better, but for some reason my right side doesn't want to fully let go (I can also feel it in my right cheek - its more stiff when compared to left) - I am living in Poland and I have been to at least 6-7 physiotherapists but none of them could address the problem properly or didn't knew what's going on (they just insisted on manual releasing and massage) - I am looking around if there's any PRI certified practitioner in Poland but I cannot find any - I don't want to pester you much, but do you know if there are any PRI practitioners or institute in Poland? Thanks for your time and sorry for essaying.
www.metoda-pri.pl/pl/
Thank You for sharing your knowledge@@NealHallinan, does this work for S shaped spine with stretched reqtus abdominis?
Fantastic information ❤❤❤
Wow, your face really did change so much!!! For the better 🎉
Hi Dr. Haliman, my name is Ron. I liked the psoaz video, very relatable to my condition. I live in Phoenix, AZ. Can you recommend a PRI trained provider in my area. Thank you.
This is gold.
Thank you.
Thanks for these!
Found this very interesting, thank you. Just went through all your videos, as I'm curious what you would say on the topic of metatarsalgia and how to remedy it.
AWESOME!!! thank U for sharing!!!
You're welcome.
Random question, i feel like when i do these exercises, they all work really well as you said, all of a sudden i feel more comfortable, i can notice that my abs look less ''stretched'' that my stomach area is more compact so to speak, i can alsso feel the left side of my core being more responsive, because normally i have great awareness of those muscles only on the right (i really relate to this video because i can notice how the right side of my core has more muscle than the left). But then those benefits dont last for more than a few hours or a day, what would be the way to keep that state for longer? is it doing exercises daily? will my body turn that position into the default at some point?
I assume this is stuff i can find in other videos of yours, but a comment also helps the algorythm, and you seem like a genius and an awsome dude, so please keep it up!
What you are doing is fantastic! Thank you! I feel like after watching this video I have finally activated my fiafragms, literally been aware of it's existence for the first time in adult life haha if not the final big at least very important piece of the puzzle I did breathing exercises in different static positioms, like deep squats or bridge, with maximum focus possible on my spine right under the ribcage. After few seets of 6-8 deep elongated inhales and exhales with hold in between I was able to feel my fiafragms!!! And few minutes later I felt sore muscles under my jaw on the sides, especially right side! And few more minutes later I finally made pull-up "to the chest" Thank you very much for your work! I would say I am restoring my body in order to do sports that I love. And you are right: sports will not restore your posture if it is already broken, quite honestly it may even make it worth faster
I’m going to try the balloon exercise, breathing into something that gives some resistance. Brilliant!
Thanks for the info, I wish you were in Ca!
I’m a pilates instructor! This makes what we do make sooo much more sense!
WHYEEEEEEEEE is this not a part sports knowledge!! Whaaat! As a former distance runner and athlete this would have helped immensely.
It’s pretty astounding that this is still not discussed anywhere but in PRI.
This is fantastic, thank you! 👏👊
You're welcome.
Mind blowing info!!!!!
Thanks for this great vidéo
You're welcome.
9:51 this is the best help EVER for me.
Exactly where I am now! Pain! After 3 months of pt.
Thank you
Brilliant work. Would an online assessment work if I wanted to attempt to have a device made for the lower jaw. I have mounds already from an unused palate expander I bought. Unfortunately traveling to the U.S is impossible.
It wasn’t until 3yrs of Mcgill protocol gaining some stability regardless of dysfunctional patterns that the pattern Ron describes reared its ugly head. I had to gain enough control of my just to understand what pri has been saying all along. Problem is if you have pathology(disc issues) that alone corrupts motor engrams and adds another complicated layer of dysfunction on top of another. It take a lot of patience peeling back the layers. I wish Ron, Stu could team up one day. Also
Nkt is an excellent tool to help get into better positions to allow the body to make better use of the techniques as dome of us are so locked up that getting our joint positioned correctly is challenging alone.
Just to add, pri and nkt put emphasis on breathing. I think some if this was documented in the work of Levitt as to the importance of the diaphragm in stabilization. I appreciate how Ron documented the cascade of issue that follow as a result
Back pain is imagined. 💓
Thank you!
Good stuff thanks
I've been so jacked up for so long, every one of these exercises I do brings more relief... In recent years, on top of the chronic lower right back upper booty aching, I've gotten these horrible shoulder impingements that alternate... They show up, they almost burn with pain for 3 months, then mysteriously go away. All I know is, the more cross fit, weight loss, and breathing exercises I do, the better it gets.
Wait, something I have observed... when I lay down and do a deep quad stretch, my left side quad and hip flexor are always super tight compared to my right side... Like so tight it takes 2 or 3x the effort to loosen it up. And just as a setup, I'm 47 and a huge guy at 6'6" 390lbs. And even though every bmi scale declares me as "obese", I can still hike over 1500ft up a mountain in under an hour with 20lbs. and burn 1850 calories an hour on a life fitness treadmill. So, I more of a big chunky guy as opposed to a big mushy guy. For whatever that is worth. And I have a physical therapists arsenal of implements, I just need to get a routine that works.
Hi Neal, your page has been very insightful and I greatly appreciate your work, just wondering what your thoughts are on light jogging or martial arts for someone working on getting out of the left AIC pattern?
2008 a physio told me i breathe with my neck. 2024 now i understand why. Ive got the rib and tight hip thing going on youre describing. I find i feel better "slouching". All this from a 2006 car accident , 18 doctor types havent fixed.
Wow…after doing this it increased my sense of smell…amazing
Very interesting. Nothing surprises me anymore. All PRI techniques are seeking to improve autonomic nervous system function.
I must be very stupid I can’t process much of what you are saying, I wish I could became of the pain in my back & legs. Irene x
You might find my story interesting. I have a pelvic tilt of 14.6mm(half inch). I’ve been a mess with low back disc issues, degenerative disc disease etc since high school and then my neck since 2013. I had cervical fusion on my C5 C6 in 2014. My L5 and sciatic are still a mess, my trap muscles are incredibly tight and I have headaches all the time. I can feel muscle pain in my head and temples, my eyes. I have these trigger points everywhere and anytime I work them out it’s so painful but it’s pointless bc it comes right back within a few days, it’s relentless.
Tell me, was it a huge mistake to have cervical fusion done with having a pelvic tilt? Honestly I’m miserable, I have constant trigger points all over my body in the craziest places. Across my chest, down my triceps, forearms, abs, all over my legs, calves, my ribs and all those little muscles, my lats. Is it making it worse that I had a fusion done and my body can’t compensate? Or is it something else?
I just found out after doing a barium swallow that the hardware from my fusion is pushing on my esophagus. So I was hoping that would be the culprit. Because if it’s the fusion fighting against my pelvis and causing pain all over and these trigger points that’s bad news bc fusion is forever and my hips are very messed up. What do you think?
I tried to tell my surgeon about my hips and how I’d been treated by my chiropractor for it for years and he didn’t even respond or acknowledge it. That was before I had my fusion so if I’m screwed now and there’s nothing I can do for it im just stressing. I feel like so exhausted I can’t enjoy anything, it’s been a mess for most my life. I’d appreciate your suggestions. Thank you
Wtf have you done to your body? Are you okay?
Good stuff!
Hi Neal, it is funny because i just went to chiropractic for my lower back pain and she said ive got exactly what you said about the unbalance on my left leg (my whole left side it is weak) so now make so much sense... (also she did cupping therapy on my muscle on my lower back and relief the pain 99% but only for 2 days)... Anyway could you please let me know how long and how often should i keep the position with the ball between my legs breathing to stabilize pelvis. ?Thank you Great videos!!
Hi Neal, Really interesting video. I've had low back pain and over activatied left major back pain for a very long time. Ive tried most everything and sometimes it makes a difference and sometimes not. Would you possible know someone in Sweden who practices the same way as you do? Thanks in advance
I always wondered why I love laying on my foam roll and laterally flexing to the left (decompressing right) and throwing my arm over. I would breath hear and feel my t-spine facet joint crack and pop with each exhale.
I do the R side but it doesn’t feel anywhere the same.
The whole breathing reset is just like what they teach in FMS.
Thank You! 🙏🙏🙏❤️❤️❤️
Thanks for the great information. However as Evidence based practitioners, I’m just wondering if there are any data on this intervention approach?
Recent subscriber here! Great content thanks 🙏 I have recently struggled with hip flexor pain. Im 51. Always have to sleep on my left side. As soon as I move I snore and my wife urges me back on to my left side. Due to your info I experimented with using a doubled over pillow under my left ribs between pelvis and armpit this has domed my right side and I shift my left hip pelvis forward (this does cause some pain before it eases off) before falling asleep. I stay in this position for 3-6 hours before moving. My hip pain has eased could this be due to correcting the collapse of my right side during sleep?
Doming the right side is good (pillow or towel under left abdominal wall) but you wouldn’t want to bring your left hip forward, you’d want to do the opposite, bring the right side forward, which orients your entire pelvis to the left. If you bring the left side forward it just matches the left AIC pattern that we try to get people out of.
@@NealHallinan yes you're right that is what I do I meant in a 90 degree knee bend I pull the left leg back into the socket! It causes the left hip to internally rotate which initially is painful. Then it eases off especially if I squeeze my knees together for a few seconds. Which muscles cause the pain when you try to internally rotate in this pelvic pattern. For instance if I lay on my back with knees raised to 90 degrees pushing the left knee towards the center line causes pain and the amount I can lean the knee over is restricted. This is not so on the right leg. What causes this pain i can't pinpoint where it comes from? Maybe abductors? Sartorius?
Amazing!! But, what was that part about glasses not working? Why would you receive an Rx for glasses that did not work for you? I think I gathered that something in the correction was changing your posture? How did you determine what Rx would work for you? My dad reports something similar and i want to help him. Thank you for your time 😊
The prescription allowed me to see 20/20, but my brain did not like that type of clarity, so I removed the astigmatism correction and I feel better. It allowed tension to decrease. Not everybody does well with astigmatism correction. Even normal optometrists know this.