♪ Bob and Brad ♪
♪ the two most famous ♪
♪ physical therapists ♪
♪ on the internet. ♪
- Hi, I'm Bob Schrupp, physical therapist
- Brad Heineck, physical therapist.
- Together we are the most famous physical therapists
on the internet.
- In our opinion, of course, Bob.
- I swear to God, Brad
I looked over and I thought you were playing a guitar.
- Yeah, actually I could work these spinous processes.
Get 'em in tune.
- So today, Brad, we're gonna talk
about providing you with some fast pain relief.
If you have spondylolisthesis
we're gonna show you some exercises,
and this is from a real patient
- Right. Grade two (ineligible)
(Brad laughs)
spondylolisthesis
and been working with her for a number of years now.
- So, you know, the, you know, the go
to things to help give yourself some pain relief?
- I've been learning them
- Right.
- As we go along, because what says in the book
and what happens with the real patient is always,
isn't always the same thing.
- That's right.
- They kind of parallel
but I found some things I really wanted to share
with people, for some fast pain relief
as well as some good solid exercises that takes
they're not the fast relief, but they're gonna give
get you where you need to go in the long run.
So, should we just go briefly over the anatomy bomb?
- Sure. But before we do that, Brad
we had a couple people that just wandered in.
- Oh yeah.
There they are.
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- Okay. - Okay.
So spondylolisthesis is a real mouthful.
What it boils down to is you have a shift in the spine
and it can be anywhere along the spine.
Most of the time it's between L5, S1 or L4.
L5, mine is between L4, L5.
Can you see this Lonnie?
We'll just get a little closer.
- [Lonnie] The red one?
- Yeah, the red one
that's a disc that's supposed to be herniated
but that lets you know,
this is a normal,
spine
but in the spondylolisthesis, L4 right here
would've shifted forward that way in direction
my hand is going
- So like this.
There we go.
We go forward like that.
- Yeah, exactly.
Matter of fact.
Now really It's the same.
Brad wouldn't it be retrolisthesis
if it goes back, one of 'em goes back?
It'd be really, almost the same thing in a sense.
- That's a good question.
- Yeah.
- That retro where it's the opposite.
I think the exercise might be different.
I don't even wanna go there.
- Okay's that's not, we won't include
that because we're not sure.
- I was just gonna show some x-rays, because this is,
I hope this makes it clear.
If you look at, this is a lateral view
actually of my spine going this way.
- A side view.
- Yep.
Here's the sacrum that big solid bone
right below your belt.
This is the hip bone L5, L4.
And you can see how my L4 is shifted,
forward about one to two centimeters, about one
and a half centimeters forward.
There's no more disc in there which is common with this.
Hopefully my, these bones have fused so they're stable.
So when you get back aches from something like this
how do you treat it so you can get some pain relief
without taking pain meds
and that type of thing.
And that's what I'm gonna show you right now.
- Enough about you, Brad. - Okay, Bob.
- Let's start showing some things here.
- Yeah. Thanks Bob.
- Okay. We'll do the leg wedge first?
- Yeah, let's do the leg wedge first.
- This.
- Has been your godsend, right?
- Right. And this works good.
Whether you're a spondy or just have back pain.
- Again, it's called leg wedge
and you can get 'em on Amazon.
This was a less expensive one.
I think I spent like 25 bucks on this
or something like this. - Yeah.
- So, comes with a cover,
on, foam.
But.
- This is, like I said, whether if you just
got back pain, this is gonna work.
Whether you're spondylolisthesis or just back pain.
So this is a real broad thing, but it really works well
because spondy people usually like flexion and this flexes.
So I would take a cold pack right here.
I'm gonna do it right now because
- Like, I would say you're right, Brad.
Even a disc problem would probably feel better with this.
- Yep.
- Yeah. - I agree.
- It's kind of a universal position for back pain.
- Right.
- If you have arthritis, the same thing with arthritis
I might try using,
heat.
- Yes.
- And, maybe even, we had did a
video on infrared heat.
- Right.
- Which goes deeper.
I would try something like that instead.
- So if you do have spondy,
probably standing for long periods of times
is very irritable.
Get a good back ache that way.
Or if you're extend backwards.
Why don't you show 'em, Bob.
- Yeah.
So if I'm going back like this
this is gonna really bother my back.
- Right.
- If I'm, you know, even when you're standing
you're kind of in an extension.
- Right.
- And that's why it bothers you.
- Exactly.
- And that's why didn't you even
for relief sometimes Brad, you don't, you didn't,
you're not talking about this one, are you?
- No, but go ahead.
That's true.
- So you put your foot up like this, right?
- Yep. And I've bend forward.
- And then you just bend forward like this.
- That typically gives me good relief
- So again, we just added another one, Brad.
- There you go.
- For fast pain relief.
Just find a chair
and put your foot up there and lean forward like this.
Probably work with spinal stenosis too.
- Yep.
Yep. Exactly.
- Maybe give you some quick relief.
- Okay.
Boy, I'd like to lay there for about another 20 minutes.
- I know you we're starting to look like you're settling in.
I didn't think I was ever gonna get you up.
- Now, the next thing is, if you're looking
for lumbar support
- Back support, low back support, that's lumbar.
- Let's pull that chair out, Bob.
This is a typical lumbar support.
If you got a herniated disc or sciatica.
- Right.
- It's made to go right
about in here,
and you'll put it in there.
And what it does is helps,
extend the low back.
- Yeah, it puts an arch
in the low back, which is what you really don't want,
Dear Brad. - Right.
You want that for a herniated disc oftentimes,
but with this condition, that's gonna make it worse.
And I just run into this
in the last few months,
it's called NAIPO, N-A-I-P-O.
- This was actually, we were approached by this company.
We didn't get paid anything by it.
They just sent us one
and we ended up really, both liking it.
- Right.
- I like it in my office chair.
- Right.
- And I like it upside down.
- Okay, yeah.
Bob like his this way.
- And, but you, you've been using this
in your vehicle and you said it's been a godsend.
- Well, I won't give it back to him anymore.
- Yeah. I know.
I noticed that by the way.
- I have to have it when I drive as well as
in my lawn mower, which my lawnmower's got
it's got a high back seat and it's a bumpy lawn.
And let me tell you, it's always a back gig.
This doesn't eliminate it, but it greatly reduces it.
So again, it does not,
it puts a little bit of an arch in your back,
but it's memory foam.
When you first use it, I'm telling you, it feels
like it's way too thick,
but as you lean into it
and just relax it to it,
it conforms and it settles right in
in the car too, boy gets right in there and I'm-
- Because it is longer.
- Yeah.
- It does take up more of the spine
instead of arching you at a small part of the spine
- Exactly.
So you get that full lumbar support.
When I'm driving with this
I got a smile like this and people are looking
at me kind of funny at the stop signs.
You know what I mean?
- That's not the reason they're looking at you funny though.
(Brad laughs)
You know what? It's funny.
I haven't tried it driving yet.
I'll you know, and if I would ever get one,
I probably could try to see it.
- I'll get, I'm gonna order one Bob then
and then you can have that one back.
Okay.
The other thing is back belts.
I'm not a big believer in back belts
but if you've got a back problem where there's spondy
or anything else, and you're gonna go out.
Say you're gonna do some yard work,
some weekend warrior type of thing.
And you know you're gonna be doing some lifting
and you know this is not gonna be good for my back.
That's a good time.
- Yeah, it's gonna temper it down a bit, right?
- Yeah.
- It's gonna knock down the pain levels.
- So,
this is one
of my favorite back belts and I've tried a number of them.
- Yeah. This is from BraceAbility, again
I don't wanna keep saying this
but we're not getting paid by these people.
We wanna let you know, these are honest assessments here.
- We just like their products.
- Yeah.
- This is the one I use at home
whether, I use this on my lawnmower too,
but if I'm moving brush around,
I've got one of those yards
that you have to kinda maintain that way.
- Now this is the part he likes.
So he is got that little pull string
and he pulls, see how those come together?
It really cinches it in.
It'd be like Brad wearing a girdle.
Right, yeah.
How'd you know that?
- You look nice and slim.
- Oh, alright.
- It's slimming.
- Do you want my girdle?
- Black is slimming, you know.
- Anyways, so this really
does well with supporting,
and I'm not gonna wear this all day long by any means.
I'm only gonna tighten it up when I do my lifting,
do my bending, that kind of thing.
And then I'm gonna loosen it up again when I'm not doing it.
So it's only gonna be tight for minutes at a time typically.
- Right.
- So that's another nice way to help maintain
and manage your pain.
Boy, that Velcro's good, isn't it?
- Now you were gonna show some exercises, Brad?
- Yeah.
You better believe it, Bob.
I love these exercises.
They never create back pain for me.
- How often are you doing these Brad, right now?
- These I've actually tapered down
because,
I'm busy doing some
of my other stuff and I've been a little lazy.
I'm not the best.
I'm, the best patient sometimes, but typically
three days a week.
- Okay.
- When I started doing these, I was doing four
or five days a week. - Okay.
- But I can still,
now these just feel good.
If my back is hurting and I do these,
it makes it feel better.
- So you're getting some core strengthening
and plus you're going into flexion.
- Exactly
- So that's a
a good combination for spondylolisthesis.
- If you have a herniated disc or sciatica,
I would not recommend these.
- Yeah.
- So I do.
I do 50 of these.
If you just start, you might only do 10 to 15, maybe 20
depending on your core.
This is a squeaky table, Bob.
- Yeah. This might be okay for arthritis.
- Right.
- If you do have,
- Then I go onto this 'cause I really wanna strengthen
- You're flexing the other way now.
- Yeah. With spondy you really want to get that core
in the front.
Not your back muscle so much,
but really in the front.
So I'm emphasizing that.
I'll do 50 of those.
And then I do the double crunch.
I love the double crunch, Bob.
So it's here.
- [Bob] Oh
So this probably a little more on the advanced range.
- Yeah.
But I guarantee anybody doing these after you do 'em
for about a month.
You'll be doing all these and it will not bother you.
You get tired, but that's about it
- [Bob] He guarantees it.
- Yeah. Guarantee, right.
Before midnight, tonight.
Then I do the kitty corner.
I want you get the obliques.
Right elbow to left knee and go like this
(exaggerated breathing)
and it scratches your back at the same time
especially if you're on carpet,
and it feels good.
- [Bob] Kinda like a ninja.
- Yeah.
- [Bob] I don't know why, but
- That one does get me tired all the time
but it feels good when you're done.
- [Bob] Well done, Brad.
- That was kind of fun, Bob.
- [Bob] It's a good little sampling of exercises
you can do for spondylolisthesis.
Remember, Brad and I can fix just about anything.
- But, this is nice to,
it's gonna be right below the - Right
red ball below the big red heart
- Except for a broken heart.
But we're working on it.
- Yeah.
We gotta turn a fan of, Bob.
Yeah.