♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
- And we are live.
Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- And together we are
the most famous physical therapists on the internet.
- In our opinion, of course, Bob.
- This exercises, this exercise,
- Exercise. - causes sciatica.
And we're gonna expand it, even,
we're gonna say this exercise
and this everyday body movement causes sciatica.
- Right.
- It certainly can cause sciatica.
- Yeah, and there is gonna be a little bit
of debate on this, but we're gonna-
- Controversy.
- Yeah, we're gonna clarify why we feel this.
- We don't shy away from controversy, do we Brad?
- Right, exactly right.
But before we go on Bob...
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All right, we're off and running, Brad.
- Okay, so, people are wondering, what is the exercise?
And you know, this is it.
I don't have weights with barbells,
but we're gonna use the Booyah Stick as a little model,
imagine there are plates on there.
And I see people at the gym doing this,
and they'll be doing the bent-over roll like this,
and I'm just thinking, you know,
typically it's younger people, but sometimes older.
- And Brad and I were having a discussion,
"I wonder what they think they're doing."
- Are they doing this to strengthen their back?
Are they doing it to strengthen their arms,
or their shoulders?
One way or another, it's putting a lot of stress
on their lower back, but people are gonna say,
"Wait, if you do it with proper bio mechanics, it's okay."
And as therapists, and from our history of treating people
with lower back pain, as well as the science,
it still puts a lot of stress on your back.
- A lot of stress, you can't get around it.
And then people will also argue, Brad, that,
well, you need to stress the back
in order so that it can tolerate things like that.
Well, there's a lot safer ways to stress your back
and make it strong, - Right.
- without putting it in danger.
- So, if you want to continue doing this, you can.
- Yeah, we're not gonna stop you.
- But we're just saying the risk gets much higher,
and as you age, like we're a little older, we're thinking,
with the patients we've seen over the last 20 to 30 years,
I would never recommend anybody to do this.
- Well, make the point too, Brad, about form.
People think they're in good form.
- Right, so, we're saying,
if you arch your back, and you keep it good and straight,
and you hip hinge, that's the the big buzzword,
that people think if you hinge in properly
and you arch your back, the back is safe.
It's much better for the back,
but it still puts a lot of stress on the back,
you still have a, the physics of it, the lever arm,
right here, and that's, your low back,
is where the stress is, and the disc.
And Malcolmson's studies have shown this very clearly,
where they actually put a pressure sensor in the disc
of a live person, and had wires coming out of his back,
and they went through these motions, and they found,
and this bent over-
- Was one of the highest pressures, wasn't it?
- Right.
Double, double the pressure in the disc.
So if you have a compromised disc already,
from potentially sitting in a poor posture
for the past 10 years or whatever,
and then you add this on,
and you do this over a period, you know,
one time probably isn't gonna herniate the disc, or blow it,
but month after month of doing these,
along with poor seated posture...
And like we had mentioned before, Bob,
this is something that you not only do while you're lifting,
but you may do that just to bend over, to pick up...
- Yeah, if you're gonna pick up,
let's say a heavy object off the floor.
and if you do it this way, the same way, like this,
it's the same problem, it's like doing that exercise.
I'm bending over, I got kind of bad form,
and I'm lifting up.
The point Brad and I were gonna make about form, too,
people have really poor body awareness.
- Right.
- They think they're in really good form.
I've seen people think, well, my body,
I'm really nice and straight,
and they're like this.
I see it all the time.
People go, well, I have good posture,
what are you talking about?
(Brad laughs)
I look good, don't I?
- Right.
It is one of those things that there's a...
- That's why they say quite often to use a camera even, to-
- Right.
A mirror camera, use someone else
that you're exercising or lifting with
to give you some feedback.
Is your posture good?
Sometimes it's not.
- I would say, Brad, even you and I,
just from doing these videos for so many years,
when we first started off, I'd be like,
"Oh God, I got bad posture."
So, I mean, I started working on it more.
- So, alternatives.
People are gonna say, well,
if that's not good for my back, what else can I do?
So I'm gonna say, if you want to get
that arm and shoulder strengthening-
- And then some back. - And some back.
You can use one dumbbell,
and you're gonna rest here to take some pressure
off of the back.
So it really is, with this,
it's not so much for the back, but you'll get some,
and then you allow that force to come off the back
into the arm and the shoulder.
And of course, the size of the dumbbells' gonna vary.
- And some people put their knee up too, Brad?
Don't they kind of go like this?
- Yeah. - And like this?
I mean, it's just a kind of different variation of it.
- Right, yeah.
You know, if you have a bench, a narrow bench,
that's at an incline, or over, and you can,
I don't have one here.
- Yeah, I've got one at home, Brad.
Yeah, there's a bench you can actually lean on,
and the whole bench leans down like this,
and I reach down, and I can pull up like that.
- It's at an incline. - It's an incline, yeah.
- Right, so it's a different angle.
But if you wanna get that motion
with back strengthening, and shoulder,
I'm gonna recommend doing vertically with the wall anchor.
- Oh, sure.
- I think it's a great option.
- So this is an inexpensive way,
Brad and I created this wall anchor,
the workout wall anchor-
- To solve problems just like this.
- Yep.
- And they work really well,
I'm gonna disconnect these real quickly,
that's the beauty of the wall anchor, very easy to use.
- You get three of them in a kit
and you can put one high, one middle, one low,
and you can do just a plethora of, myriad of exercises.
- So even standing upright, I'm gonna arch that back
and get good posture there, get my shoulders back.
And I'm doing the same motion with the arms and shoulders
as that I am doing with the bent-over roll.
- But the back is really protected.
- Right, now we don't have that flexion in the back,
which really increases the pressure in the disc.
- But believe or not, he's working his core yet here too,
because it takes, your whole body's gotta work,
otherwise you get pulled right forward.
- Right, exactly right.
Shows just the beauty of the anchor.
And to increase resistance, you just step back farther,
or, it's very easy to add,
you know, another band.
- While he's doing that, Brad, I'm just gonna show,
I mean, whenever you lift something,
the alternative here,
is you're not gonna wanna lift over like this.
Even if it's a pencil,
you're putting a lot of pressure on your back.
So you're gonna want to go ahead, you wanna bend the knees,
and you want to keep the back straight,
and you're kind of going dipping down,
so I'm dipping down like this.
I even kinda look, and then bring my head up
at the last minute so I can keep my body in good posture.
- There you go.
- Another alternative is actually to do, you know,
to kneel down like this.
And now it's kinda like the same thing,
I can put my weight, like you did, on the bench,
for that exercise, Brad. - Sure.
- and grab it like this,
and I'm keeping the weight off my back
by putting my pressure through my elbow here.
I do that all the time, actually, Brad,
even when I'm down like this, I put my elbows on my knees,
and takes the pressure off the back.
- So we're actually relating the exercise to daily life,
because it all affects your back,
and that's what we want, is healthy backs.
- Now what I did here, is I just doubled up very easily.
- You got the heavy-duty one down there.
- Yeah, I put the darker- - The black one.
- And here you have the heavier.
So I got a black one and a green one,
which, neither one are light, they're both pretty heavy.
- This is heavy duty now.
- Yeah, there we go.
So I don't have to go so far back.
And that works out well.
- Yeah, now you're working.
- Right. - For once.
- And again,
with the wall anchor, I would definitely,
I'm gonna work the opposite muscles as well, work the core.
That's another story,
I just kind of wanted to throw that in there.
- It's good to see you working for once Brad.
- Yeah, I know, I'm working on it.
- All right, anything else you wanna add, Brad,
or are we good to go?
- Well, Bob, I just wanna think about it.
Again, this is just-
- We just fixed something.
- Yeah, this is one thing,
we're working on fixing the back at the step closer,
because we can fix just about anything but...
- A broken heart. - There you go.
- Yeah, we'll give you relationship advice too,
if you want it.
- Yeah, it may not be worth much.
- It's not gonna be worth anything.
So, thanks for watching.