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Get Out of Back Pain with a Basic Exercise

Instant Relief from Back Pain

If you struggle with lower back pain, then today’s post is for you. I think this could really help out a lot of people.

Just understand that I am not a doctor. I am merely telling you what has worked for me many times over the years to get relief from back pain.

A Little About My Back Pain History

Some of you already know this about me, but for those who do not, let me give you a run-down of my back pain history.

Every single day of my life, I experience some degree of back pain.

Every single day.

Many people think this came from Strongman Training, Lifting Stones, and things like that, but that is not true.

It all started when I was in ninth grade in gym class.

We were playing a game called Greenie Weenie. The Gym Teacher, would throw a giant green towel wrapped in athletic tape into the center of the wrestling room and we’d have to go in there and fight for it.

On one particular day, instead of fighting for the towel, I just grabbed it and the other two kids (it was a handicap match) and started dragging them back to my base, all hunched over.

I felt something pop and then sizzle inside my lower back and my whole body went limp.

I stood up and limped back to my side of the wrestling room.

Ever since that day, some 18 or so years ago, I have had to contend with the fact that at any given time, my back might “go out” again.

My Most Recent Back “Injury”

Instead of going into all the many times my back has gone out, let’s just fast-forward to last weekend.

It was my 15-year high school reunion for my graduating class and we played a bunch of fun games, including Kan Jam, but Greenie Weenie, thankfully, did not get played.

Anyway, at some point during the day, as I was trying to catch a frisbie, my left foot slipped and my back popped out ever so slightly.

Thankfully, this was only a minor subluxation – nothing compared to how bad it has been sometimes. I credit this to the amount of stretching I have been doing and some of the strengthening movements I have been doing with one of my new coaches, Niko Hulslander.

What I was feeling was this low level burning sensation below my glute muscle. From what I am told, this is due to an issue with my Sacroiliac joint, which can result in inflammation in the joint and thenerve as well. I also was feeling tightness in my Quadratus Lumborum, something that is also very common for me to have take place.

On Monday, I went for a chiropractic appointment, but unfortunately it was one of those times where the visit did nothing for me.

Fortunately, I did a very simple exercise during Tuesday’s workout and it got my back to adjust perfectly. I felt instant relief, so I wanted to tell all of you about it right away as well.

Check out this 4-minute video that explains why this works.

INSTANT RELIEF after the first set!

DISCLAIMER: I am not a doctor and I don’t pretend that I know all the answers for getting people out of pain, but I know this simple exercise helped me out a great deal. I suggest anyone who wants to try this first consult with a doctor before doing so.

By the way, I also own a set of Inversion Boots. For me, they have not worked nearly as well as just a short set of dips. In the past, I used to do a quick set of dips every workout with the sole purpose of making my back adjust if it needed to. For whatever reason, I got out of the habit of doing this, but you can bet that I am going to start doing them on a routine basis again.

Look, I hate being hurt, and I know there are lots of people out there who share the agony of pain in their lower back. Maybe this will help you as well (once you run it by your doctor first).

Let me know how it works for you if you give it a try.


Fat Gripz

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13 Responses to “Get Out of Back Pain with a Basic Exercise”

  1. Todd Says:

    Jedd thanks so much for this. I’ve got some subluxation and visiting chiropractors has not helped at all. I’ll give this a try.

  2. Todd Says:

    Could you cover soon some of the stretching and strengthening exercises you’ve been doing with Niko?

  3. ken Says:

    Thats awesome Jedd! Glad it works! I don’t really have back issues rather than the compression of the spine from things like overhead pressing or ANYTHING that puts pressure on the spine, but when I do get some pain from max lifts its usually the next mourning. After a good stretch I just grab my chinning bar with a wide grip, hang tight with nothing but my grip(I try to relax the rest of my body) and after a few seconds I slowly do a 1/2 knee-up. Works great for me but I am still gonna give yours a shot!!Another thing I do now is superset anything that compresses with something that releases( anything hanging) Great post, Brother!

  4. Jerry Says:

    I too suffer daily from back pain. Your method makes me want to get my dip station built. My back is usully hurting worse when I’m at work and with nothing to perform a method like you sujest I have learned to use a counter top. I will lay out across the counter hooking my hips on the edge. I’ll relax my lower back as much as poss, then grab the other side and slightly pull to stretch my back, then press my abs into the top forcing my back back into place, sometimes I will have to drop my hips a little lower over the edge to create a better stretch and then pull and press to get 4 and 5 to slide back into place. Like you said, I’m no Dr. but this is what works for me. Thanks for this site, I’m getting some of my strength back.

  5. Marilia Coutinho Says:

    Sharing it with my followers – we all suffer from chronic lower back soreness and even injury. If it doesn’t help so much, at least it won’t hurt and might improve their bench press… I believe it’s the sum of all the little pre-hab and “maintenance” things we do that keeps us going. Thanks, Jedd.

  6. Jedd Johnson Says:

    Thanks a lot Marilia. Keep up the good work.


  7. Jedd Johnson Says:

    Yes, build the dip station and try this out, buddy.


  8. Jedd Johnson Says:

    Thanks a lot Ken. Nice hearing from you.


  9. Jedd Johnson Says:

    I probably won’t go into too much detail unless Coach Niko says it is OK.

  10. Jedd Johnson Says:

    Let me know how it works out.

  11. shawn Says:

    I know all too much about daily back pain. I’m currently running the back rehab protocol from the dieselsc site. I’m 6 months out from back surgery and a mess after a terrible pt made me worse. So far I’m feeling stronger so I have high hopes. You guys put a lot of awesome info out for free. I’m also running the shouldedr rehab at the same time just to get my upper body balanced while I’m stuck rehabing. Hope to be back under a barbell soon. Its a battle.

  12. Jedd Johnson Says:

    I wish you luck, my man.

  13. art Says:

    that’s awesome Jed, I have back pain right now drom a DLing injury. unfortunately I’m not at this time strong enough to do dips, but maybe just getting on th handles and hanging will do something. Interestingly, pullups sometimes aggravate it (not enough to stop me doing them though)

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