Despasming the medial glute through sustained contraction and relaxation can resolve low back pain.

“many people just fail to get activation of the glutes in a way that supports their lower back and allows them to strengthen their back to the extent that they would otherwise and much of the time it's not just a failure to activate the glutes because of course there are many ways to activate the glutes there are all sorts of exercises you can read about online but a failure to activate the medial glute muscles in particular that people need to overcome by strengthening those nerve to muscle Pathways”

“some people I would say most people are not very good at activating that medial glute region”

“the protocol here is to essentially activate and Des spasm the medial glute this is actually a protocol that I learned from Jeff Cavalier long before I ever met him or he was on the podcast which he's been on the podcast Jeff cavaliere has a YouTube channel called athleen X which has tons of zeroc cost protocols for resistance training for cardiovascular training he just provides so much useful information again zero cost I've actually paid for his programs no he didn't ask me to say that he doesn't pay me to say that over the years I've paid to use various programs from athlex and they've benefited me tremendously I've customized them a bit for myself but in any case love the work he does grateful to call him a friend extremely grateful that he was a guest on this podcast we'll Pro provide a link to the episode that he did talking about exercise and exercise physiology and nutrition in the show note captions in any event the protocol here is to activate and some cases Des spasm the medial glutes which can be done in a very straightforward way where you lie on your side essentially like you were going to do a side plank so you've got your elbow and your forearm on the ground making that fist you would imagine you'd go into a side plank except no you're going to keep the lower leg the leg that's in contact with the floor against the floor you're going to take the leg that's on top you're going to point the toe down okay so you're not bridging up into a side plank you're just resting on the floor on your side you take that top leg point the toe down you bring that toe out in front of you touch it to the floor and then you're going to bring your heel back you're going to extend it not overextend it but extend it as far as you can with your heel pointed toward the back wall and up towards the ceiling so you're trying to maintain that downward pointed toe effort okay then you're going to lower it again touch bring it all the way back up you're going to do that for maybe five 10 repetitions and then on the final repetition you're going to hold it there in that raised position not as long as you can but probably anywhere from 10 to 20 seconds depending on how much strength you have in your medial glutes to be able to do that and if you like you can also take your hand on the side of the foot that you're raising okay so if you're lying on your left side you're going to take your your right hand and you're going to take your thumb and put it right at the top of your glutes and you'll feel when the leg is fully extended back with the heel towards the back wall and ceiling you'll feel the muscle activate there and you can kind of push against it what are you doing when you do this you're activating the medial glute you're in some cases Des spasming the medial glute and some of the musculature around there and many people find that they get considerable pain relief of that low low back region when they do this exercise you of course would want to switch to the other side even if you're not experiencing pain on the other side and do the same thing for the opposite side so lying on your right right hand side taking then your left leg pointing the toe down putting in front of you bringing it back doing multiple repetitions of that and then holding it in a static hold while feeling that medial glute get activated and then taking some rest”

“I'm talking about activation of the medial glutes and Des spasming of the medial glute which is really what happens when you hold that medial glute contraction for some period of time then afterwards you allow some relaxation in those neural pathways that is often again not always but often the cause of that low low back pain”

“so if you have low low back pain and it's safe for you to perform this exercise I encourage you to give it a try again it requires no equipment it's very easy takes almost no time and at least for me and many others that I've spoken to it has been tremendously helpful in relieving that lower back pain by Des spasming the medial glute and at the same time allowing for nerve to muscle activation of the medial glut such that the medial glutes can be active when they need to in order to stabilize the pelvis and allow for the strongest possible pelvic spine interface”