♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the Internet ♪
- Hi folks I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- And we are the most famous physical therapists
on the Internet.
- In our opinion of course Bob.
- Back pain?
Never do this in the morning.
- This is critical.
- Yeah, you gotta follow our advice
on this one for the one time (laughs).
- Oh, right.
- Don't they always have to follow our advice.
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- Right, you might call it a heavy duty massage gun
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- Yeah, we talk really fast.
- (laughs) Yeah, we talk really fast.
We just speed it up.
All right many people,
many of you out there may have experienced this
phenomena where at night you're able
to take your socks off real easy,
and then in the morning you find out you're real stiff,
and you're not able to do it as easy.
- Right.
Yep more back pain other joints as well.
- Right, and part of what's going on there is your discs.
Now the discs that are in between the vertebrae.
So we got--
Well do we wanna show a spine?
- Well, we probably should.
We got one tucked away over there.
- All right, let me grab this.
- Just taking a nap as we speak.
- Yeah, we're really planned out well here aren't we?
- Well, what can we say?
- So, we got the bones of the entire spine here.
What have we got, 32 Brad?
Do you remember?
- [Brad] Well, somewhere in there.
- We'll count 'em all later.
- I just got back from a long weekend so.
- So anyway, we got between the bones are the discs.
Now the discs, at night they imbibe or take in fluid.
- Right, it's like a balloon,
and if you blow a balloon up they do that,
and actually it's amazing how much they do.
- Right, because what they have found that throughout
the day you can lose as much as .7 inches of height.
- Yup.
- In other words, the water gets squeezed out basically.
- Out of each individual at once.
It all adds up.
Obviously, probably more in the lumbar than the upper ones.
- Right, they're larger.
- Because they're much larger.
- Larger discs.
Now, the problems with that is that in the morning when
that fluid is that discs it actually is putting
a lot more pressure on the discs and the ligaments.
We're gonna show you that in just a minute.
According to a study by Adams, Dolan, and Hutton in 1987,
that the ligament stresses had increased by 80%,
but the disc pressure stresses increased by 300%.
So what I'm saying in summary here is that--
- Yeah, quit babbling Bob.
- Is that you have a greater chance of injuring your back
in the morning especially with flection motions.
- Bending forward.
- Yeah.
- Particularly, that first 30 to 60 minutes out of bed.
- Exactly, after an hour or so things
have already kind of started,
you know the water had been squishing out.
- Right.
- And so you're less at risk.
- Right.
- So, we're gonna talk about a few things
that you shouldn't do in the morning right away,
right when you get up.
- Right.
- But right now I just want to show real quick Brad,
the discs and the ligaments.
- Oh yes, yes.
So, here we have a vertebra model, L5,
I should have wrote it on there and L4 we'll call it,
and the disc which has fluid in it;
which this is a really nice ball that has fluid in it,
and it can imbibe.
The reason that you're--
One of the big benefits of you're disc sucking in that fluid
is that's how they survive.
- Vive.
- They get nutrients in,
and then they flush out the old waste products,
so that has to happen.
- The body is amazing isn't it?
- Yep, so look at this!
So, let's say that--
- I can hold it Brad.
- Yeah, can you hold that Bob?
Squish 'er down.
So, by the end of the day--
Can you zoom in on that?
If you look at the black line here and the one here,
this is what your disc may look like
as it's squished out and thinner,
and then as you sleep it fills up.
And you know this may be exaggerated,
you're not gonna gain that much on one disc,
but throughout the whole spine
if you're a taller person like Bob,
he's probably 6'6" at night and 6'7" in the morning.
- [Bob] That's right, yup.
- (laughs)
- [Bob] And look what also has that this represents
the ligaments, bone attaches bone to bone,
and that also got stretched out
so there's more stress on that.
- Right, so when you bend forward--
You want to show that Bob?
When you bend forward it really stretches
that longitudinal ligament and the disc, the annulus,
the wall of the of disc is what's holding that fluid in.
Just pressure, pressure, pressure.
- Yeah, so what we're gonna do is
the first thing I want to make sure is
that you're gonna get out of bed correctly.
So, so many people when they get out of bed do this.
They do a sit up,
and that's about the worst thing you can do,
because that's putting a lot of stress on the back,
a lot of flection motion I would say.
Wouldn't you Brad?
- Particularly, the lower back which is where most
of the herniated discs are.
- Yup, so what you want to do is roll to your side,
bring your legs off, and then push up with your arms.
- Yup.
- The alternative to that would be to roll over all the way
onto your stomach and then get off like this.
Go ahead, bring the legs off the edge
and keep the back straight the entire time.
Also in addition to that,
if you're gonna put your socks and shoes on
you could either have, you know,
if you have good flexibility keeping your back straight
while you're doing it you can bring it over like that.
- Sure.
- And put 'em on.
You can also put 'em on in bed.
You could go ahead and have then nearby you,
and bring your feet up like this
and put your socks and shoes on in that means.
- Right, 'cuz if you do get up and you,
without thinking about it,
bend over and put your socks and shoes on, boy,
that really puts a lot of stress on those discs;
which they're already filled up with fluid.
- Yep.
- That's that 300% number that you referenced from.
- That big increase, right.
So also if you like to exercise in the morning,
try to avoid any flection based exercise at that time.
- Anything either sitting and slouching is really bad
or just bending over.
Even if you have good body mechanics--
- It's gonna be more stressed.
- It's much better than this but still.
Is there a period of time of you know?
- They say about a hour.
You're fine after an hour.
- Okay.
- Now if you run or walk in the morning,
that actually reduces the time,
because you're actually squishing the fluid out quicker.
So, if you get up and walk right away in the morning
you can probably bend maybe within a half hour.
- And you're gonna have to listen to your body too.
- Yep, listen to your body.
- You know if it's painful, back off.
- And beyond that I would avoid sitting
in that really rounded out position--
- Oh, right.
- Right away in the morning you know.
- Well, all the time actually.
- Yeah, all the time anyway but that especially.
You don't wanna go out and eat your bowl of cereal
and lay on the couch and you know.
- Yeah, or look at your cell phone or your--
- I should say lie in the couch.
Would that lie in the couch?
- Well, I think you lay bricks,
but you lie down or something like that.
- Yeah.
- We're learning this from all English majors
that watch our program.
- Somebody just emailed me,
and she said you're driving my mom nuts.
- (laughs)
- She teaches Latin she said.
- Oh really? Wow.
- So, we're trying to get better.
- Yeah, Latin there's a lot of anatomy parts named in Latin.
- Yes there is, that's why we know a little bit of Latin.
- Right.
- At least we think we do.
- Yeah, now this is the end of the thing.
So, you can start tuning out.
- Carpe diem.
- Oh really?
- Yeah.
- Veni, vedi, vici.
- There we go!
- (laughs)