♪ Bob and Brad, ♪
♪ the two most famous physical therapists on the internet. ♪
- Hi folks. Hi Bob Schrupp, physical therapists,
- Brad Heineck physical therapists,
- You know were the most famous physical therapists
on the internet.
- in our opinion, of course, Bob.
- in our, only our opinion I believe.
Today, we're gonna talk about,
do not stretch your back in the morning,
do this instead.
- Okay.
- Now we're going to qualify it a little bit,
but, right now
I don't even know what we're giving away.
Brad, do you? - Well
- Is it a SleepOvation mattress.
I believe we are. - Well
- We're giving away a mattress this week
- Well, Danny says yes,
- Yeah! - so say no more.
- We do a weekly giveaway,
and this week we're giving away a SleepOvation mattress,
- Right.
- Which is a mattress that works well
if you are in any pain at all.
- Even if you're not,
their very comfortable, - Yeah, that's right.
All right. So what, the reason why we don't want you to
stretch your back in the morning, keep this in mind,
your discs, your back is made up
of a bunch of vertebrae, (Brad chuckles)
and then you have discs that are in between,
- Right Yeah.
- So these disc, throughout the night
actually take in fluid.
- [Brad] Yeah. So they call that imbibe.
- Imbibe right.
- Yeah so they, (Brad slurps)
it goes right through the wall of the disc
and into the fluid,
and that is how they survive,
because that fluid,
- takes the nutrition,
- nutrients and uh...
keeps them healthy.
- So kind of a fun fact, you're actually taller
in the morning - Right!
- Than you are at night,
because throughout the day, with weight-bearing,
you're pressing down
on the discs, - Right.
and squeezing fluid out of them.
- Right.
- So the problem with that is, during the night,
when you're taking in fluid,
the disc is a little more vulnerable.
So if you do a stretch,
you could be putting increased pressure on the disc.
We don't want to herniate disc,
we don't want to blow out disc,
we don't want to bulge disc.
- Well, I think it's even more vulnerable
if maybe you do have a...
introductory disc problem
or just a start - Right, right.
- of a disc problem,
And then if you wake up in the morning,
your disc are full of fluids.
It's like a balloon being filled up more,
and then you start doing exercises.
We need to get that warmed up first.
- Right, here's another model by the way.
So what we would recommend that you do is when you get up,
it's actually a great time to go for a walk
cause walking is very good for your back,
and plus you'll squeeze some of that fluid out
- Right - While you're walking.
- kind of get it into that neutral volume,
so it's more durable.
- But before you go for a walk,
we want to make sure you got out of bed correctly.
Brad, Do you mind moving that?
Cause a lot of people, when they get out of bed,
what they do, is they bend
like this.
They round out, they actually go into a flex pattern,
- Like brr... - and,
the reason that is harmful is actually,
it puts pressure on the disc
and actually can cause it,
with repeated motion, - Right
- and over time
it could cause the disc to weaken on the back
and actually cause it to bulge or herniate,
which you can see on this, on the red one.
- Yep. There it is.
I don't know if he can zoom in on that, Danny,
with that new
handy dandy camera, - by bending forward like this
could make that worse.
- Sure, yep.
- So we want you to get out of bed
without curling up like this.
So one way to do so is actually just to roll onto your side.
Just roll like a log.
Okay, so I'm not twisting, I'm not going like this.
I'm rolling my knees, my shoulders at the same time.
Then, when I get to the edge like this,
make sure you don't fall off, (Brad chuckles)
bring your legs off and then push up with your arms,
keeping my back nice and straight.
- Right?
- the entire time.
- So, you're even got to tighten up your abdomen muscles
- Right. - a little bit
- to get things all stabilized
- That's actually really important, Brad, Good point.
If you find out that you're having pain
before you even get out of bed,
tighten up those abdominal muscles
while you're doing the movement
and you'll find it amazingly so,
quite often that you'll actually decrease the pain levels.
- Right - So...
- It's like putting the back belt on
and just tighten it up, stabilize those vertebrae.
- You want to show your method? Brad?
- Which one?
- You know on you're stomach (Both chuckle)
- Yeah, this is if you're in a fair amount of pain
- Yeah, this is the one you do if you are hurting.
- Right, so... - Really hurting.
- Yeah, so you'll wake up in the morning and you're moving
and it's like you can tell your back is sore,
and you want to get out of bed without irritating it.
Again, you'll log roll, tighten up
and keep going all the way over
without falling off the bed, - Right.
- get situated appropriately and then go on your stomach,
keeping everything tight and taking your time,
everything not twisting,
but everything staying in the neutral position,
- Stabilized. - Yep,
and then bring your feet off first
and watch my left foot.
I'm gonna slowly go down until I feel the floor,
and once I'm there, I keep my spine straight,
my stomach muscles tight.
So everything is neutral and stays stable.
I get my other toes to touch, and then I walk up.
- Yeah, look how straight his back is
- Like this
- The entire time.
- There we go, and the you get that weight bearing.
- Perfect
- And then you'll continue on as Bob is going to talk about
- I've told this story many times,
but I had an episode of back pain.
Actually, I was lifting my SleepOvation mattress
up the steps. (Brad chuckles)
and that's kind of ironic, but anyway,
Brad had just showed me how to do this method.
And I thank the Lord that he did
because I couldn't get in bed,
I couldn't get out of bed because it hurt too much.
Even doing the side one. So...
- Why didn't you have your son carry that thing up
or he's gone already. - Na he was gone already
So, yeah, he could have took it with one arm probably.
So anyway, it's a really good method,
especially when you're in a lot of pain.
- Right, yeah
- And again, you want to be really cautious
about your back in the morning.
- Sure
- It's very vulnerable,
and so you want to make sure that you are treating it right.
Go for your walk and then you get back,
you can do all the stretches you want.
- Right, then go out
- and have a breakfast.
- Well, yeah, make sure you have a grapefruit.
- Yeah, that's right. (Brad chuckles)
- All right, Thanks a lot - All right.
Be careful in all that you do.
- Be careful all that you do.
(Comical jingle)