♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
(Bob clapping)
- Hi folks, 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.
- Do these five things every morning
and see how it will change your back pain.
Plus, we're going to show a little bonus at the end.
- Oh, excellent job.
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- Yes.
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- Yeah, we did a nice video on it.
- Yeah.
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if you want a 60 second version of our program,
and what Brad?
- We also have a podcast with outstanding,
interviews. - Interviews.
- Yeah, sorry I was, I didn't have the board ready.
- All right.
- I failed there.
- Let's get started with the first one, Brad.
The first thing, you want to start the day off correctly.
So you're gonna want to make sure
that you don't start by hurting your back,
you know before you even, once you get out of bed.
Brad's going to demonstrate to you how,
two correct ways you could get out of bed
without putting too much stress on your back.
- Yeah, so I think one of the important things is,
you know if you do have some back pain
and you're laying there,
make sure you remember you got back pain so.
- Right.
The first thing
- Actually cause I do this on a regular basis,
cause it was part of my life, you know.
I'll wake up and I'll just check my back.
I'll move things around
and typically it feels very good, you know.
- Right
- If I'm having a bad day, it's like,
Ooh, you know be aware of those things.
And so anyways, the first thing we're to do
is if you're going to get out,
one thing you don't want to do is go like this.
- Right
- So we're going to do what we call log rolling.
So make sure you're not too close
to the edge of the bed.
Kind of get in so you've got some roll space
and your whole body is going to be like
there's a cast on your trunk.
Like you're a log and you just
bring it all over together at once.
This hand is going to be here to help push.
This elbow is going to help push your trunk up.
Pretend again that your body is like a log.
So we're not twisting like this,
everything comes up together.
But a big key is get your feet
off the edge of the bed.
And that acts as a counterweight to get this.
And I'm tightening up my core as I do that.
So I'm splinting my back as I get up,
and then I'm going to stand up with good posture.
And there you go.
- Yeah, in fact for some people Brad,
they're going to have to tighten up that stomach
or the abdomen before they even turn.
- Right.
- They'll have, I've had many patients who,
they said they cannot get out of bed without pain.
But if we had them tighten it right away,
like they can actually poke their fingers
into their sides.
- Yep, I feel it Bob! - It's tight, yup.
Now, you know, do it that way
and then do it without doing it.
And you can see the difference, if it actually helps.
- That's like that back belt supporting, tighten, tighten.
Everything goes together as a unit, and there we go.
- I was shocked Brad in shoveling snow,
like I would do it without tightening my stomach,
and I did with it, and it was so much better.
Like there was no pain whatsoever.
- Well that intra abdominal pressure
through the visceral tissues.
- Now show them the one that you showed me that saved me.
Because I tried, I had an episode of back pain.
I tried what Brad just did.
I couldn't do it.
It just was too much pain.
So, Brad had just shown me this, the week earlier
and I did this instead and it worked perfect.
- Okay, so you're going to need to
get over far enough on your bed
so you can see, you know, if your back is sore
you're going to scooch over, tighten that core,
get over so you have ample room here.
Obviously this is a, really narrow,
it's not an actual bed size.
But you're going to log roll, tighten things up,
roll everything in unison and that log rolling
if you will, and then get over to your stomach.
Get your hand through here.
That can be tough for some people,
especially older people
have a challenge with that sometimes.
Now we're going to continue to
support our stomach, support the back with your core,
tighten it up and then slide over
and let one foot go down until
you feel the floor, right there.
And then we're going to keep everything straight,
twist their whole body,
so the back is not being out of line.
Both feet down and we're going to hand walk.
So here, here, everything's tight.
I tell my patients imagine
there's like a two by four connected
all along your spine taped to you.
So it all stays straight.
- So Brad's talking about this, basically.
- Yep, exactly.
- It's all keeping a straight line
and you will, if you do it wrong, your back will punish you.
I mean, it will tell you that you're doing it wrong.
So if you're doing it right, there's no increased pain.
If you're doing it wrong, you're like,
Oh my gosh, what did I just do?
I just got stabbed in the back by a knife.
- Yeah, it feels that way.
- All right the next thing, Brad.
Number two, thank you for that demonstration, by the way,
- Oh, you're welcome.
- Your disk at night tend to fill up with fluid.
So that's the discs out of the substance
between the bones here, in between the vertebrae.
You can see that little substance right there.
These fill up with fluid
and that's the way they get nutrition.
- Right, it's a normal healthy, you know.
- Yeah, in fact during the day
you compress down on it
and the fluid goes back out again
or gets back to normal levels.
- They call it imbibition.
- Yeah, and they actually found on astronauts,
if they could, they grew as much as two and a half inches
from being in space because there's no gravity.
- Are you sure they weren't exaggerating?
- No - No.
- Two and a half inches.
- So that means each disk filled up
because there is no gravity, it filled up.
Instead of just 8 hours sleeping for days or weeks possibly.
So, you know, if you want to get taller go up in space.
- Yeah and by the way what they found out Brad,
is they started having pain.
Some of them had a backache because it was all the time.
Just never getting relief from it.
So anyway, what I'm trying to make the point here
is that when you first get up,
until you start walking around
and start squishing some of that fluid out,
your back is really vulnerable.
So you don't want to bend over
for the first hour or two.
That's why you don't want to bend over
and put your shoes on.
You want to have something you could slip on
or you bring it up to you, you know?
So, just follow that second rule
so you don't put your back,
again, giving yourself a good start to the day.
- Right
- All right, Brad I'm going to-
- So we're talking just get up
and walk around for 20 minutes or so
before you start doing any
any lifting or bending. - A walk is a
great thing to do and we're going to be talking
about that a little bit.
- But the next thing is
I want you to lift correctly when you do lift correctly.
So especially in the morning,
I'm going to have you,
we're going to do, we're going to get
what does they call a baseball player stance.
You know, like they're like this in the infield.
So you put your hands on your knees.
And then what I want you to do is,
yeah you can grab the pole here, Brad.
I want you to find out where your back is comfortable.
Try going like this.
Oh no, that hurts.
Try arching.
Oh, that hurts.
So I'm going to go right in the middle.
- We'll call that a neutral position.
Oh, that feels pretty good.
That's the position you want to be for lifting.
So now the other thing I want you to do
is I want you to unshrug your shoulders/
Pull them down like that.
Now you're ready to lift.
And when you lift, you're moving your hips.
- You're going to be that far flexed forward?
- Am I straight?
- No, you're all flexed over like this
- Am I straight?
- Well your back is straight.
- Yeah, that's all that matters.
It doesn't matter if you're far forward.
If I'm going to lift something.
- Sure I see.
- I gotta be bent forward.
- Got it, yes.
- So, no, I don't want to stand like this all day. (laughs)
This is just for lifting.
- I get it yep.
- So that's, we'll show you
the correct way to lift
and you can also tighten up,
tighten up the abdomen when you're lifting.
And you should include that.
So you had me going there for, Brad
- Well I just want to make sure everyone was clear.
- Okay, So number four what we referred to already is,
walking is probably the best thing
you can do for your back.
So Stuart McGill, probably the expert
for back pain in the world.
He wrote the Back Mechanic.
He recommends that you should go for a walk
four times a day for 15 minutes.
If you have back pain.
He actually recommends it
for everybody really, for movement.
So it's just, it gets blood flow going,
the back, the body is made to move, not sit all day.
- Sure.
- So it's just a very simple thing you can do.
You can eat, go for a walk,
15 minute walk after every meal
and throw another one in there somewhere.
(Brad laughs)
- Yeah, I hope people go,
"Oh, that's gonna fit into my lifestyle." (laughs)
But you know.
- So I'm going to show real quickly Brad to, how to,
if you want to move this out the way,
how to strengthen your core.
So these are also by Stuart McGill.
He calls them the big three.
- Oh yes
- See I'm getting down correctly.
So what you're going to do,
your first one's going to lie on your back.
You could put your hands on underneath your back,
into the small of your back to give you a little support.
You raise up the elbows
cause you don't want to be pushing down with the elbow.
And, and then I just,
you can actually just lift up like this.
- So the shoulders are coming up.
- Yep, I'm not going like this.
I've lifted up like this
- Keep the neck neutral
- Yep, and you can count to five.
- How many repetitions?
- Now he had a whole series of how to do it.
I would just say try 10.
You know, maybe do three sets of 10, but.
- Yep, it's a good start.
- Yeah, a good start.
Next one is sideline.
We want to get some of the side muscles here.
So it's a side plank basically.
I'm going to show you the beginner version.
So you have the knees bent
and you're just going to lift up like this.
- So we got a space here.
- It's the same thing.
- Yep, tighten the core up.
- Tighten the core.
- Tighten the core up.
- You really want to actually feel it tighten.
Even your arms, he said you can tighten up.
And your legs - and then
you're going to hold that.
- For 10 seconds or five seconds and repeat 10 times.
- Okay.
- So now again, he has a different scenario
where he's got kind of a whole Russian outlook.
You want to follow where he goes like 20
then 10 and five, you know.
- Oh, like a pyramid.
- Yeah, a pyramid there you go.
- So you do that on both sides I'm assuming.
- Both sides.
And the last number, three would be the pointer dog Brad.
- Ah the notorious pointer dog.
- So you're gonna raise one arm and one leg.
Now that might be a little bit difficult for you to start.
And you also you want to get the back in the right position.
So it's not painful.
- Neutral.
- And you might start with just the arm.
You might start with just a leg.
But I really want you to tighten up again.
- Tighten up the stomach - Yeah, right there.
Boy, tight stomach muscles.
- Anyway, when you virtually, you know
eventually you can get to this point,
you can go hold for,
I hold for 10 seconds when I do these.
But I've been doing them for a while.
- You're not going to do these on your bed, by the way.
It's going to be on a firm surface.
- Right.
The bed is just going to be too unstable.
- Yeah, I mean Bob it makes it look easy.
Bob makes it look easy,
but when you do that pointer dog
with both the arm and the leg out,
there's quite a bit of balance going on.
And it does make the core work even more.
I really like that.
- So final thing, we did all the five,
and now we're going to give a little bonus.
- Oh, the bonus.
- You want to sleep on a good mattress.
Especially if you're waking up with pain,
that means something's wrong with your mattress.
We like the sleep ovation mattress.
I know this is sounds like a commercial
but in all sincerity, I don't know.
There may be other better mattresses out there
but I don't know of them.
- Right.
- For pain.
- I've got spinal asthesis, chronic back issues,
especially if I misbehave
and do some things that I shouldn't do.
But I honestly am so happy with my back with this.
- It's got 700 individual mattresses.
This is just a sample of one.
And so it really conforms to your body
when you have back pain.
So that's all I'm going to say about it.
But you know, if you're wanting
for our recommendation for a mattress,
you try this, and you do have pillows too, by the way.
Well, I just have to tell the story real quick.
My wife, my wife has rejected the pillow twice saying,
"No it's not working."
And she tried something else.
And she goes back to it then.
Right now she's back to it.
So we'll see how long the lasts.
- What is that the switch and,
- Bait and switch
- Bait and switch, yes.
Good luck with that.
- Thanks everybody for watching.