If you've had a lower back pain for over

1 year, don't scroll. This one movement

could change how your back feels in

under 1 minute. In this episode, I'll

explain the root mechanics behind

long-term lower back pain in simple

terms. I'll show you why most of your

previous treatments failed and the one

movement can significantly reduce your

lower back pain in as little as eight

reps. Hey guys, this is Gaby, founder of

Body Alignment Training. Over the past

12 years, I've worked with Olympic gold

medalists, Olympians, and elite athletes

and the thousands of everyday athletes

just like you. Here's what surprised me.

The best athletes in the world and the

people in chronic pain often have the

same underlying structural problem. The

symptoms look different. The mechanics

don't. That's why I built the BAT to fix

the structure first so the symptoms stop

coming back. As we age, the body

gradually loses its structural

organization because most of our body

mass sits in front of the spine and the

right side often carries slightly more

load. The center of mass gradually

shifts forward and to the right. From

above, this creates a clockwise

rotational pattern. Rotation creates

compression. If that rotation locks your

right SI joint, you may develop SIJ pain

or sciatic. This is often due to a lack

of support on the right side. If the

rotation creates a twist between the rib

cage and the pelvis, one side of the QL

is already under constant tension, so

bending forwards stretches it even

further, causing lower back pain. And

normally on the left side, the pain may

appear in different places, but the

mechanism is the same. You might

stretch, foam roll, get a massage, see a

chiropractor, or strengthen certain

muscles. Those methods can reduce local

tension or strengthen local tension.

It's just like repairing one link in the

chain while the entire chain is still

twisted. The stronger link doesn't

untwist the chain. Until you restore the

health structure, the problem simply

moves or returns. Most people spend

years treating the place that feels

tight. Very few rebuild the structure

that's creating the problem. That's why

the same problem keeps coming back. If

you want to rebuild your body from the

ground up, not just temporarily making

it feel better, our 28-day full body

alignment protocol will show you exactly

how we do it. When our center of mass

shifts forward and to the right as I

mentioned earlier, to stop us from

falling, our nervous system moves your

center of pressure in the same general

direction, towards the outer edge of

your right foot. If your right foot is

still have good lateral support,

especially under your little toe ball,

the COP can move far enough to generate

a restoring torque that pushes your COM

back towards the middle. But, most of us

lost support on the right little toe

ball from the long-term body weight

shift. The COP can't move far enough

laterally. Without enough lateral COP

exertion, we can't generate a sufficient

restoring torque. The result is that

your body remaining biased forward to

the right, reinforcing the same

clockwise rotational pattern. So,

through today's movement, we are trying

to unwind your body's clockwise

rotational pattern. All right, let's get

to the movement. First, I want to bring

your feet together and then squat all

the way down, like half squat, and then

shift your body weight from both feet to

the right side. Basically, you are

standing merely on the right leg. And

then I want to slightly turn your body

weight to the right. Make sure your head

is like slightly ahead of the right

forefoot. And then use the right

forefoot to to push yourself away from

the floor to the left. Back. Make sure

your knees toes align and you have a

soft landing. Do not just move your left

leg. It's all about your right side. So,

make sure your right leg is pushed

against the floor. Have some ground

reaction force. And then push your body

weight to the left side. That what we

need in this movement. Let's take a look

from the side. Sit halfway down. Do not

tuck your pelvis. Make sure your pelvis

slightly anteriorly tilted. Okay? So,

when you push, can you see the triple

extension of the right side of the leg?

And then shift all the way backward.

Okay? The more time you spend up in the

air,

the better. Okay? So, make sure you are

extending from the right leg and then

push you to the left back. If you have

lower back pain, I want you to perform

this exercise just for eight reps. And

leave a comment below. Tell me if your

lower back pain get instantly improved.

At Body Alignment Training, we believe

pain is only part of the story. Our

focus is helping you rebuild a structure

that supports better movement, better

performance, and a better quality of

life. If you enjoyed this video, hit the

like button, subscribe to the channel,

and share it with someone who could also

benefit from it. Thanks for watching.

This is Gabby. See you next time.