This ONE Movement Unlocks Your Entire Spine & Relieves Back Pain

Summary

Ben Azadi argues that recurring lower-back pain may come from areas that are not moving well—especially the hips or upper back—rather than from the painful spot itself. He says age-related disc changes seen on scans do not, by themselves, explain why someone has pain. The checks and exercises he presents are for awareness, not diagnosis.

Four At-Home Checks

Stop if a check causes sharp pain, numbness, or tingling.

• Front of the thigh or hip: Lie near the edge of a bed, draw one knee toward your chest, and see whether the other thigh stays down or lifts. Compare sides.
• Hip rotation: Sit with your knees bent and together, then move your feet side to side. Notice whether one side moves less.
• Upper-back rotation: Sit or stand with your arms crossed and turn comfortably to each side. Note stiffness or a marked difference between sides.
• Strength and control: Stand up and sit down five times without using your hands. Notice whether you feel unsteady or your knees move inward.

“Countertop Unlocking” Mobility Move

For limited hip movement, Azadi recommends a supported, lunge-like stretch intended to open the front of the hip and side of the body while encouraging upper-back rotation:

1. Face a counter and hold it. Step one foot back, keeping the front knee soft.
2. Gently tuck your pelvis and squeeze the glute on the back-leg side.
3. Raise the arm on that side and reach slightly across. Slowly turn your chest toward the front leg.
4. Take 3–5 slow breaths, then switch sides. Do two sets per side, spending extra time on the tighter side, once or twice daily—for example, after sitting or before a walk.
5. Aim for a mild stretch, not pain. Shorten your stance if your lower back feels strained. Stop if you feel pain or leg tingling.

Azadi offers easier and harder versions. If balance is a concern, hold the counter with both hands and use a small step. Progress to one-hand support or a kneeling version only if comfortable.

Build Strength and Keep Moving

Azadi suggests doing these “three steps of support” 2–3 times per week:

• Chair stands: 2–3 sets of 8–10, lowering slowly.
• Glute bridges: 2 sets of 10. Lift your pelvis until your shoulders, hips, and knees align; pause for two seconds and keep your ribs down.
• Farmer’s walk: Carry a bag or weight in one hand and walk upright for 30 seconds, then switch hands.

He also recommends regular walking. He cites a study in which a walking-and-exercise program was associated with a longer time before back pain returned compared with no program.

Cautions and Other Points

• Stop and seek an appropriate medical assessment if a check or movement brings on pain, numbness, or tingling down the leg—especially below the knee. Azadi cautions that nerve-related symptoms are not necessarily caused by a tight muscle and that forceful stretching could worsen them.
• A magnesium supplement is discussed in a sponsored segment. Azadi notes that a small review found possible sleep benefits but rated the evidence as low quality. He says magnesium is not a fix for movement-related back pain. He advises people with kidney disease, those taking prescription medicines, or those considering high-dose vitamin D to consult a clinician.
• The video’s overall approach is to find a possible mobility or strength limitation, release it with an appropriate movement, and strengthen and walk regularly to help maintain function.
• The video also promotes Azadi’s book, coaching calls, and a course; these are promotional offers rather than exercise guidance.

Presenters and Sources Mentioned

• Presenter: Ben Azadi
• Movement specialist referenced: Steven Sheen of Revive Wellness Company
• Research sources cited in the video: Mayo Clinic radiologists’ analysis of spinal scans; a 2024 systematic review of hip mobility and low-back pain; a 2021 systematic review of magnesium and sleep; and a 2024 Lancet study of walking and exercise after low-back pain.
• Sponsor mentioned: MyoScience Optimized Magnesium