Fix Low Back Pain | 5 Red Flags (WARNING!)
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- Опубликовано: 1 фев 2020
- If you are looking to fix low back pain or even prevent it from occurring in the first place, you are definitely going to want to watch this video. I'm going to show you 5 red flags that will help you to identify what is either causing the pain in your lower back or could cause low back pain in the future.
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The first red flag for identifying and fixing pain in the low back is tight hip flexors. Because of their attachment to the lumbar paraspinal muscles, the hip flexors will pull on those muscles, which will then manifest itself as low back pain. To check the tightness of the hip flexors, we are going to use a modified version of the Thomas Test which will require nothing but a bench and our own body. Addressing the tightness in the hip flexors will help to alleviate any back pain you currently have or may be at risk of having in the future.
Next, we need to look at the glutes! Having weak glutes will cause the muscles in the lower back to do extra work, leading to overuse and fatigue in those muscles which will lead to low back pain. A good way to test our glutes is to look in the mirror - a flat butt means a lack of muscular development. Another test for our glute strength is to perform a hyper-hold for at least 2 minutes. If you fail to hold that position for 2 minutes, you're likely suffering from a glute weakness. This means you need to start adding glute strengthening movements into your training utilizing exercises such as barbell hip thrusts, rdl's, and sprinter lunges. Strong glutes will directly help to preventing low back pain.
The third red flag for low back pain is the inability to stand for more than 20 minutes without pain, constant shifting, and no anterior pelvic tilt. If you notice that this keeps happening, that means that the muscles in the low back do not have the endurance to hold yourself up for extended periods of time. To fix this, we utilize the hyper-hold. If you find yourself falling into anterior pelvic tilt while standing, you are only going to make the low back pain worse. An anterior tilt will cause the hip flexors to not only pull on the muscles in the low back, but will also cause those lumbar paraspinal muscles to do more work to hold your body up.
The next red flag for low back pain is having flat feet. The pronation of the foot (collapsing of the arch) will cause a valgus of the knee which, going up the kinetic chain, leads to internal rotation of the hip and altered glute fiber firing patterns, which then affects the muscles in the low back and causes pain. People with flat feet will notice they often stand with their feet crossed as it will put more pressure on the outside of the foot, trying to alleviate some of that pain.
If you have flat feet, make use of orthotic inserts as they will help support the arch of your foot. By removing that over-pronation, you will notice that the pain that goes up the kinetic chain starts to lessen, including low back pain.
Last, you need to take note of your sitting posture. Sitting slumped in a chair with a posterior pelvic tilt is a good indicator that you'll be experiencing low back pain in the near future because it is indicative of the fact that the muscles in the low back are weak. Let's face it; sitting upright takes work and requires low back strength to hold over time. Now, we also need to look up the kinetic chain at our shoulders and thoracic spine as well. If you have rounded shoulders as well as rounding of the thoracic spine, the slumping posture will pull the low back into posterior tilt as well, again showing itself as low back pain.
For a complete training program that overlooks none of these issues, check out our ATHLEAN-X Training System by heading to athleanx.com using the link below. All of our programs utilize science in the exercise selection to make sure that no dysfunction goes unchecked.
For more videos on dealing with everyday pain, posture and dysfunction such as how to fix rounded shoulders or training with medial elbow pain, be sure to subscribe to our channel here on youtube at the link below and don’t forget to turn on your notifications so you never miss a new video when it’s published.
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ATHLEAN-X™ nothin again... bt no prob
ATHLEAN-X™ Jeff!!!!
Hope to make it in the 💯 club
K
Nope!
To all the "I didn't win comments", just remember, we win every time Jeff releases a video since all his content is gold.
It'd still be nice to win a workout program though. Lol
@@david-nance Yeah I've been doing them since day one and havent won shit. I'm starting to think its bs lol
@@nathancarr4692 let's be real. The sheer amount of subs doing this makes it like winning the lottery. That's a rare bonus.
@@nathancarr4692 It's no bs, I won the giveaway once. It's just the fact that so many people enter for Jeff's giveaway that makes it so rare to win
@@schusch9173 I won too, took me a long time Lol, I tried so many times that I just expected to lose every time but eventually it just gave it to me.
I got y'all
1. 1:03 Check your hip flexors
2. 2:54 Glutes are too week
3. 6:02 Can't stand still more then 20min
4. 7:37 Having flat feet & pain in the arch
5. 9:47 You sit with a slumped posture
Satiesh S Our. Hero
Satiesh S my boi
Satiesh S thanks homie
Thank you
Thank you
This dude fixed my knees, my hips, my shoulders, and now my lower back.
Same!!! 😂
Tune in next week for how to save your marriage!
@@JarJarStudiosPlus OR..... how your marriage is killing your gains
I was checking his video about knees and flat feet did it work with you??
U HAVE A GREAT PHYSIC. HOW MANY HOURS DO U SPEND IN THE GYM? I ALWAYS ENJOY YOUR VIDEO.
If Jeff was a Sith, he'd use the force to internally rotate the shoulders of his enemies.
He would bring balance to the force...of every muscle contraction
Love you guys. Thanks for the laugh 😂😂
yes he would make them internally rotate till their shoulders dislocated
And he would tell them you doing it wrong
Goddamn this comment made me laugh so much that it made my day..
How does Jeff always know.
Me: Ahhh my lower backs hurting today
Jeff: I got you bro
dbagdi1998 bro that literally happened to me
Me too xD been looking up videos about that and today this upload? Mmmmhhhhhh 🤔
I just did abb exercises yesterday and now my back hurts and this video appears.
Jeff is everywhere and nowhere, he is omnipresent.
Literally happened to me too! It's like he is the oracle from The Matrix!
I came here to learn how to prevent back pain and left with a Sports Medicine Degree.
🤣🤣🤣
🤣🤣🤣
🤣🤣🤣
I'm in agony. I've been trying physio, chiro, shots in my back, nothing seems to solve it.
I would pay serious money for a diagnosis and a workout plan from this man.
@ryan petra unfortunately, I'm not. I'm in Germany and here it seems like I have to move mountains to get a diagnosis.
I mean, do you have any of the red flags mentioned in the video? If so, train your low back muscles and glutes
@@righy2711 thank you, not working for me. I'm trying different things now, hoping something will work.
Deca might melp
Check out Foundation Training, basics of movement and 30 day founder, really helps me.
Jeff, this is a message for you.
Thank you for all the amazing and free content that you provide the world. I understand that you have a website and your own training programs and business, and you deserve every single penny.
You are well educated, highly experienced and a good person. You advise us on how to correctly do excercises and therefore how to avoid injuries. You are improving our quality of lives and you provide so much free content. Thank you for teaching me how to do my excercises correctly. You are a good person and you are really making a difference to the world.
Thank you buddy,
Umair
Umair Tarar no problem
Yeah, he knows....but it's still nice to hear, all the time!
I was waiting for eventual 'but' at the end of the comment, thankfully it never came :)
Me: Breathes
Jeff: Let me tell you why that’s wrong
and you know he is right
He will find a way lol
and it's killin' your gains!
😂😂😂
👁👄👁
Just when I had a killer lower back pain. You’re the best
Jose Arreguin I swear he is psychic happened this week
Jeff has some magical power's because i was just thinking about searching his channel for something like this 🙌
Me too
Seriously dude. I fucked up my back for first time in my life last week(had to miss a flight because of that) and now this comes out. I'm unsure why i fucked up my back though,i feel it was because it was just my 2nd or 3rd gym session after getting up from illness and i went heavy on my abs and lower back,still not ready to believe that was the reason though even though it all points out to that haha
Same
The people who disliked this video had so much pain they started crying they couldn't see where they're clicking
AWOOFINGPANDA actually because he’s done this video before
@@deadandgone70 was a jooke but ok, I also commented this on the other vid.
Phenomenal video Jeff. Really appreciate and love your approach. It's so vital that in pursuit of building significant size and strength we don't forget that we have to use our bodies for years to Come. I have learned so much from you in regards to this and I have been able to help others as well with similar issues AND point them toward your channel. Very thankful that you cut through all the garbage in fitness that's out there. Keep it up and all the best to you!
It never fails to make me laugh. His skeleton and I have the same name
Maybe you can sell your skeleton to future schools.
Messed up when something is named after you and is more famous. Lol. I'll never forget your name
golden turd Zeniru I actually do 😂🤣 it’s a pretty bad angle too. But i visit my chiropractor pretty often and watch Jeff’s videos so I have it under control 😂🤣
RAYMOND
1:04 Hip Flexers
2:52 Glutes
5:35 Standing with Pain
7:27 Flat Feet/ Pain in Arch
9:32 Sit with Slumped Posture
Don't skip leg day 🙃
Leg training causes the most problems with lower back people complain about
Thnq 😊
@@curious_boy9092 Can you explain? Genuinely curious
poopikins people like me with flat feet its hard to exercise without constant pain since we have a different stance and sometimes shit feels awkward compared to other people
@@alexroque4165 yuppp, but that's why he explains in the video how you can fix it, and if it doesn't solve anything, go to your doctor and specify what would be the best for you to do.
I train legs more than the average, and running or playing soccer can be a pain in the ass sometimes, but I've managed to control it from time to time.
I always like how Jeff covers mildly embarrassing topics so well. What a blessing this guy is.
can’t thank you enough for helpful videos like this one. your straightforward, concise and even comical approach is refreshing and incredibly educating. just discovered/subscribed to you, and grateful af. keep educating the masses. your message is crucial. 💛
Even Jeff's hair shows incredible strength - see how his hair in the front stands up straight against gravity.
He got perfect hairline
Kohil Sharma obviously cause he does his facepulls
At AthleanX.com, we train everything.
If he ever goes bald, itll be because his hair has achieved ultimate strength and shot straight up like rockets launching off his head
That's external rotation....
Tight hip flexors: ✅
Weak glutes: ✅
Flat feet: ✅
Sit slumped: ✅
Anterior pelvic tilt: ✅
Have to shift feet: ✅
Well shit.
DAMN... same here
Sucks to be us.
Right hip flexors causes sitting slumped and anterior pelvic tilt. Fix that and you’ll fix A LOT of the pain
How to fix the first one ? - Tight hip flexors ?
All that + scoliosis
I'm so grateful mate.
The clear and simple way you explain our problems and how to correct them? is priceless.
There is a reason you have over 9 million subscribers. When I first met you 4 years ago it was 4.2 million.
You're awesome and we are very grateful.
Thanks Jeff for this! I suffer from lower back issues (herniated disc) and flat ass. So because of your tips I will be turning few things around to help strengthen the butt and back issues...grateful for you channel!
Are you kidding me ?!
I was literally just struggling with low back pain today!
Jeff is a wizard 😆
Just started getting lower back pain last month. This video is a blessing
Same
I just got it last Thursday... wtf
Same
To all you guys. I started getting it about a year ago. Turns out it's not the muscles, but the discs...Not to scare you, but if this an on-going thing, get it checked out properly because PT and exercise will not solve disc problems
I’m so glad I found Jeff’s videos. They are very helpful and informative. Thanks! As a 50 yr. old man who’s getting back into working out this is a great. Big fan !
I'm still trying to recover from lower back pain and this video is so helpful. Thank you!
This guy knows what he’s talking about, he owns a bone person
one day he will put Ramon to follow AX programs and then u will see this skeleton putting some muscles. LoL
george apoel h e o w n s t h e b o n e s
@@gustavnilsson8451 LOL good one 💥💥😂
Me: make ugly face due to pain in the lower back
Jeff: You are doing that wrong
OH NO!!! I just saw something very VERY hideous! I looked in the mirror! OH NO!! But I am the best RUclipsr of this generation so it is all good! OH YESSS!!! Thanks for your attention dear bogdsn
@@AxxLAfriku what?
@@yp4688 crack is a hell of a drug
Great job video! I like it when you mention and show the muscles involved including origins and insertions. I will like to see more "fix this" videos that include stretches.
Seriously, you are amazing! Thank you for sharing all that wonderful knowledge and experience that you have. You really are helping the rest of us immensely!
This is why I love this channel, my lower backs been killing me the last 2 days and then you happen to drop this video today! 👍👍👍
I'm so greatful I found your channel. Thank you for all that you do.
I love these videos about health, it helps a lot. Thanks Jeff from Chile !
This was an amazing video. You literally showed me all of my 5 red flags 🚩
I have been dealing with back issues for about 6 or more months. Now to concentrate on fixing this.
This is a great video but be careful with the “always be sitting up straight” mentality. I drive for a living and sitting ramrod straight all day completely destroyed my back! You should be leaning back almost to 45 degrees if you’re doing a lot of driving! That takes the load off the lower back. Combining this with weight training to strengthen the core and fixing upper body posture issues fixed my lower back problems completely. It took a couple years but this stuff can be fixed without surgery!
That's not quite true. We can handle many positions and there is not a single magic posture that we should always have. Just have a lot of breaks when you drive when it's possible and change many postures. Don't keep any single posture for an extended period of time.
Michael Angelo there are absolutely certain postures and actions that if done repeatedly will cause harm. I was delivering pizzas, getting in and out of my car, periodically walking, doing a lot of cleaning later, and sitting ramrod straight wrecked me- even with all of that movement and rest from sitting. There were many little things I changed to help but it was that one single thing that had the most affect. At one point I was so crippled that I could not even stand. Now I have zero problems with zero surgery. All through paying attention to my body, thorough study, and patience. We evolved a certain way and our habits through changes in custom have put unnatural strains on our bodies, tilted head forward looking at our phones for instance. So yes, there definitely is singular better ways to do things for our bodies’ evolved mechanics. People don’t realize how a very small motion done repeatedly can have a chronic debilitating affect years later. They just repeat the same bad habits and accept that they must live with back pain or knee pain. Take some pills for it to cover it up but never examine the core issue! They are not told these things can actually be fixed. I’m fixing a rotator cuff injury right now with the correct exercises, while stopping any activity that causes the slightest strain.
@@TheNateWalking The fact that a single position causes symptoms for you doesn't mean that it's the same for everybody. Sure, some positions may cause symptoms for some people but that's not the case for everyone. It's not the position's fault by the way, it's the fact that you kept that position for an extended period of time, or a combination of many other variables. Pain is really complex, involving biological, psychological and social factors. Statements like ''Your hip extensors are short so that's why you have pain'' or ''I sit too much straight that's why I have pain'' are redundant and far fetched. I would like to refer you to this study (there are many more like this) www.cpdo.net/Lederman_The_fall_of_the_postural-structural-biomechanical_model.pdf
If you have time, read it. It contains lot's of information on this subject and you may learn something new.
Michael Angelo I understand what you are saying and basically agree with you. I came to that driving position from videos from multiple chiropractors and physical therapists and testing it out myself. My point is that driving itself puts you in an unnatural position, and the driving position I described absolutely puts the least possible load on your lower back. Of course if you are just driving 10 minutes a day, you may have no problem sitting very straight. That’s why my initial statement was “be careful.” Thank you for the link.
Jeff, I've been training for years, and I love, (I love!) the scientific anatomical knowledge you share that has taught me a lot. I appreciate you, brother. Please, keep up the go work!!!
I have been having a serious pinch pain on my lower back for 2 days I finally researched solutions for lower back pain and yours came up. Thank you so much. You gave no idea how much discomfort I was dealing with until I did your exercises
I'm a physiotherapist/owner of Clarkson Sports and Physiotherapy in Mississauga, Ontario, and I frequently direct my patients to your videos.
Thanks for the awesome back video! You've put so much of my advice into a perfect take-home lesson.
Thank you for everything you are doing!!!
I just started have lower back pain and i see that he uploads this. AMAZING
Ha me too. My broscience mind was telling me it was my hip flexors causing torque on my spine and bingo Jeff confirms it
Best teacher on this platform.
I love you master.
RIPPED OFF. I’m so upset that I just purchased an “All Access Pass” to hundreds of workouts by some top workout experts. I was feeling some pain on my lower back from a mass builder series so I hopped on the RUclips and found the exact pain and remedy to fix on this channel. Thank you so much! I’ve been binging on your videos and solely doing your free workouts. As soon as I can justify another workout program to my wife I'm going all in. Thanks for the great content. 👊🏼
I'm dealing with this exact problem. Going to get an MRI in a couple of weeks. In the meantime going to get more informed on your awesome videos. I will inform you of my progress over time
Hey Jeff, thanks for all your great content! I’ve been repeating Xero 2 for more than two years now. It’s still great but I’m also really wondering when Xero 2 is coming out...
Keep up your great work! 💪🏽🙏🏽👍🏽
Thanks for your content it is really helping me. I'm a back pain and sciatica sufferer. I am glad to share these chronic back pain solutions and techniques that you have shared
Thank you once again Jeff. I've been suffering from low back pain for the past month or so because of my recent unfortunate weight gain. I'm trying to loose it, and I'll surely try out these methods tomorrow at the gym.
You've changed my life in many ways over the past 4 years, without even taking a cent from me, and I can't thank you enough for it.
Thanks Jeff! I was just gonna look this up.
I’ve been dealing with low back pain for years, tried all different stretches, exercises and remedies only to find partial relief. This video was a game changer. Thank you for all the knowledge you put forth 🙏🏼
i know the guy knows his shit
How's your back
Athlean ax’s library is my go to for any fitness information. Such a great resource.
This channel is just the best thing for my physical health!
watching this....sitting exactly like Jeff mentioned. I knew my lower back and glutes were weak but boy did this put it into perspective.
Love how you unintentially shift as you're explaining that shiftiness is a sign of lower back problems.
You have helped millions of people, such knowledgeable advice, just simply amazing. Well done from London!
You are taking care of all my body weakness issues one video at a time . Thanks regaining health.
Love your Videos man keep them like that^^ !
Me: sitting in my chair slumped
Jeff: Red flag number 5 sitting slumped in your chair
Me: Immediately sits up straight*
Same
i never get bored of this channel every time a new video coming. A lot of helpful content to actually learn
was just searching this and found an old video. Glad you posted a new one.
I had and still have low back pain
and I'm was still a Young Teenager back then.
I got diagnosed with a slight *"Levoscoliosis"*
Thank you for making this video!
Diagnosed with a slight scoliosis just yesterday your comment gave me goosebumps
Most people have a scoliosis, even if ever so slight. Nobody on this planet is perfectly symmetrical
@@dridinidhal1561 dude i got diagnosed with a slight scoliosis 2 days ago LMAO
Make some videos about streching in general, good rountine and rules
TLDR: +1
Yes!! I have always stretched after sports, but somehow this is totally neglected in lifting? What’s up with that? All the gym tards that couldn’t scratch their ears was what kept me away from lifting, until I started gymnastics and saw they were incredibly muscular.
Ok, there’s a whole playlist on stretching here :D
Jeff, you are the best!! Congrats from Andalusia for your work and, of course, for sharing your knowledge.
Great vid Jeff. I always learn so much from you. Thank you !
Literally all of these red flags describe me exactly.
Yeah, my back is fucked up
When you get 5/5 from the checks you can stop searching for other causes for low back pain and start doing exercises.
SAME
@@AB-fq7yx fr
4:18 Jessie blesses us all with relief from low back pain as he looks into our souls.
Thank you so much for your videos. They are really helpful - I'm actually learning a lot about th/my body through them.
This Is For You Jeff..."Thank You!!!"
"Everything I've Learned From You Has Been *GOLDEN* 😎😎
Never even thought of my lower back pain coming from my flat feet. This was such an amazing insight! Got some orthotics now!
Hey man, i have flat feet and lower back pain from last decade. Wanted to know whether orthotics gave you some relief.
@@vedantjhingran Jeff’s videos on flat feet and plantar fasciitis helped more than the $200 custom orthotics. He mentions them here so I would try ones like he showed to see if they help you.
Jeff the one person that makes me see I have defects everywhere
Same😂😂, i feel like everything in my whole body is weak after watching his videos
Mercy,
Right on, Jeff
Last one on this video was my problem, and your advice and tips are helping. I find myself sharing your site and info with my homies. Thanks man!
Needed this video so much, thanks! I just wish RUclips notified me right after the video was released
I have a client who's ankles roll inside so bad that when he walks he doesnt use his toes or quadriceps because once he gets into that range his ankles give out. This has caused him to walk with feet in front and only pulling with hamstrings. I corrected it not with insoles but thick silicone arch supports. Raised his arch enough to support the ankle. Afterwards with a bunch of strengthening of the neglected parts, he's not to walking and running like a monster
I've got 3 flags there, wow. Thank you Jeff, I'm for sure going to adress those!
Not surprised, you've also probably got a lot of company. Lots of us do these but the key is being aware of it. Now it's time to fix them!
@@athleanx Could you please make a video on how to deal with pulled lower back muscles? Also, thanks for all the free content.
@@athleanx mr Jeff cavalier,a rather new lifter here and wanted to ask you that should i get some specific shoes for deadlifts, squats and other athletic exercises (or if i should go barefoot on few) my distance running nike shoes seem to get messed up very fast doing mountain climbers and such athletic exercises or just feel a bit off during squats and lifts
@@athleanx so can you please reply or make a video regarding this? Also a few suggestions if i should get any type of lifting shoes? Thank you for the knowledge coach.
@@abhinavsharma640 It's not often The Jeff replies to questions here. My uneducated opinion is flat shoes or barefoot for leg-driven exercises and bent over rows, i use running shoes for the rest (including mountain climbers and other exercises featured in the 6 Pack Promise app). The only reason is that they feel like if gods exists and they are touching my feet, not because they are better.
I went to three different doctors for back pain but no one gave me a convincing reason and an effective exerxise like you did , good job man !
Thank you for this. The information in this video was helpful in learning what the reasons are for my back pain in the first place.
2:52 Damn Jessie it’s not my birthday yet but thanks for the 🎂
been focusing on my glutes, on lower body day, for a year and I havent had any lower back pain since.
Thanks so much! I love learning about how my body works (or why it isn't at the moment)😜 this is so helpful because I really can't just run to a clinic every time my back hurts. The diagnostic tips are amazing!!! I feel exactly what you explain step by step and it helps me heal. You are not a "luxury" you are an essential for my daily work.
Thank you again!!
Just found your videos, I have suffered with chronic back pain for a very long time. The way you explain things just makes sense. I am going to start these exercises today. Thank you.
#watchingfromAustralia
2:52 What everyone is really here for 🥴
That was hella naughty
Random person in the gym was telling me Jeff eat carrot cake once a year😂😂😂
That’s right. On his birthday.
Just what I needed. I've been sitting at home for 3 weeks working from home. I've had low back pain already, but things have gotten unbearable lately. Going to get back to working out and focus on these areas. 🤙🏼🙏🏼
yes jeff thank you for all your vital info.
Next video, “HOW SOLVING LOWER BACK PAIN IS KILLING YOUR GAINS”
Right on time... I need this. On a separate note, just let me win Jeff
That video is fantastic... and Jeff you are amazing... thank you for all that you do... God bless you and your family...stay safe
Todd
You are a blessing for this century. Wish all the best.
Jeff: if you sit this way (9:47) something bad is gonna happen
Every single student in high school: 😳
5 Red flags, why I am not winning the giveaway 😁
Thank you Jeff. Great advice as usual.
Duude yes thank you for the info. I fractured my back (L-5) when I was 15, trying to impress my coach and getting constantly slide tackled by guys twice my size in varsity soccer. I've had back pain every second of every day since (27 now). I've tried PT for years but they never seem to diagnose the right things. Doing sit-ups were so painful in my lower back after 20 reps. PT had me wear a damn brace that depleted any muscle I did have and forced me into what I now know to be Anterior Pelvic Tilt. This content is gold. I will work on this. I continue to choose hard work to be rid of this pain rather than alcohol or drugs.
I laughed so damn hard when Red Flag #2 came up on the screen!!!!! 😂🤣😂🤣😂🤣
I wonder how many people adjusted their posture after the 5th red flag...
Great informations ,i'm going to try a few of these exercices ! thanks dude !
Every single second of his videos are worth watching . Top quality content every single time.
Can anyone tell me the name of the first lounge recommended by Jeff please! Hip thrusts and RDL’s I understood but not the first one!
Lunges and GHD hip extensions
OMG, I left the gym in the middle of my session because my lower back started annoying me a lot like an hour ago. Jeff, are you really a human?
Everyone on the internet is a bot except you. You know what you must do to escape this purgatory
I don't necessarily have lower back pain, but this video was great for warning me about future lower back pain. I have trouble standing still and I can't sit properly in a chair. Time to strengthen the lower back and save my future self the pain.
Great video as always Jeff
Thanks, you really changed my life by providing your knowledge. You helped me from so far away (i am in Greece). Your videos helped me to lose back pain. Thanks again
Jeff, How do you deactivate hip flexors with seated hip circles?
flex the abs! (Activate abs by bending in slightly)
Contract the glutes, and squeeze the knees together turning on the adductors should help activate the core more
@@joellindsay9270 thank you!
"I'm not raymond anymore!"
"You're getting there"
Jeff I really appreciate these videos they helped me understand my problems and what to do about them. Thank you!