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
Fastest back pain relief if bending forward hurts
So you're saying if someone has pain when they bend forward, right if you do this
And this clearly makes it worse or you know
that hurts or sitting tying your shoes if that
Consistently, kind of all in that same thing, bending the back bending forward or bending the back this way
If that makes your pain worse
That's what this video is gonna help you understand and be successful and becoming pain-free
So I would just want to mention Bob. I just had this happened last week. I was so excited
I wanted to share that with everyone in the world here. I had a patient come in
He had all the symptoms. He couldn't do his lawn work
He couldn't sit down very long. Even brushing his teeth bending forward back pain. I showed him
Two or three little exercises and one other treatment very simple the next week he came in
He says I don't need to see you anymore
Things were fixed. And that's what you want to see right
You know, we live on gratitude, right
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You feeling this?
Alright, so other things I mean sometimes bending for making the bed, vacuuming
Sweeping, all these things, I wanted to add to that. Yeah. No, that's good. That's good. So we call that flexed forward posture
In the physical therapy world, that just means this posture if that hurts it
again sitting
Yeah, especially with bad posture
But also and remember sitting includes the vehicle
When you're slouched in that vehicle for a long period of time. Oftentimes I have people sitting in the recliner a soft cushy
Soft couch or recliner. All those things increase your back pain hard to get up
It's oh it really hurts to get up. But once you get moving around it starts to feel a little bit better
That's another key that this treatment's going to help. It feels better walking, right oftentimes better walking sometimes
oftentimes I should say going back like this is
Painful or you feel like you're locked up doing that. Yeah, then this is more than likely gonna help you out
So what do you say Bob? Shall we show them the exercise?
I would say, you know
By the way, because this is based a lot on the work of McKenzie
He said when that's the case when they fit all those criteria
80% of the people respond very well to this, so that's very good, high percentage, and we've been treating
You know 50 years between the two of us and we've seen this, we agree
There you go. So should we talk about sitting posture first?
Because oftentimes this is a key, I've had people just changing their posture like this taking care of
You know well over 50 percent of their pain sure, so we're gonna use lumbar support
first of all, stop sitting in those soft sofas and you know those furnitures and the car seat that
promotes poor posture, rounds your back out
Rounded out posture what we're trying to do is get you back to a straight posture which is you know
An s-curve basically, you have a
Curve going in in the low back kind of have an arch
Going in then you have the arch going in arch going out kind of an s. So we're going to use lumbar support
I'll keep this here Bob and you can see where you have a lumbar support
it pushes on that low lumbar spine to help maintain that
Curve that we're just talking about
So if you're on the couch, by the way
And you feel like you have to you can take a throw pillow, or in the recliner
That'll I mean that's what I do
yeah, I just put it in there and it just fills in that gap if you don't have a
Lumbar support purchase sometimes you don't really need to you can use a throw pillow
You could take a towel roll like this and you're gonna put that
Here and you'll notice it as soon as you lean in to say, oh that feels like good support
This is a key a lot of times
We recommend starting with the towel because then you can figure out how thick it needs to be because for some people they like less
Thickness and some people who are on the throws of back pain really like quite a larger roll
so like this one is quite large actually, right and they make
10, 20 different
Sizes and styles of a lumbar support we have people always ask us we were just talking about someone that wants to show us
Have us show there's a lumbar support but a towel will give you an indication
You need a small one or a bigger one. And if you want to stick with a towel works good. That's great
You gotta show your favorite one, right. It's a memory foam
This one is a real broad one made out of memory foam and
We were discussing this one I'd used these they kind of help but this one for me makes a big difference
And it works great
I got spondylolisthesis with a little bit of stenosis and I have a feeling if you have that you're gonna use this
However, if you've got either one of those bending forward usually feels better, right so they're out of that category
You're probably not going to use this one if you fit what we were just talking about
But we like it. Yeah. So here are just a few different styles of lumbar supports. That one's an air-filled one
Yeah, air-filled one. You can vary how thick it is
Fits in there nicely. There's round ones. This one's I think about a medium. They make bigger ones denser ones
Less dense, it all depends on your body size. If you're a large person or a skinny person the chair you're sitting on
It's too bad they don't have a store. Remember they used to have those relax the back stores
I bet you could try them there, they'd have a variety of them
That you can sit down and then you know the one you want. I wonder if they still have those stores. Maybe we should open one
Someone comment below. Yeah
Alright, so take care of your sitting posture. You'll know if you're doing the right thing, before we do that Brad
When we go to the exercise one thing I want to show is that
Because we're going to talk about the exercise now? Yeah, the exercise
So basically you're in a flex position
Like this what we have found, not what we have found what's been discovered is that by taking your body in the opposite direction into extension
You actually decrease the pain and treat the issue, right. So we won't go into what we think is going on
But so we want to get your back going the other way, right. So we can do that a number of ways
There's been a lot of studies done on this system and they've been showing good results with it. So
You want me to show? Yep, go ahead Bob. You're good at this one
Start off, you know again, my back was in the flex position
So now I'm trying to go into the extended position and you can start off just by
Going up onto your elbows here like this and even, you know, start a few press ups this like Brad mentioned earlier
It could hurt a little bit to start off with
But as you do repetitions, it should start to feel better
Now if you're like this and you're unable to stand up straight, it's very uncomfortable
You may have to start by putting a pillow underneath your stomach
yeah, if you're really flexed and maybe even two and work your way out of the pillows to the point where you get to
This starting point and this may take a few days possibly depending on how severe it is
Yeah, I've had it both ways in the clinic. So your gentleman probably did day one I suppose, came back a couple days later
And it was already better, right, yeah, his responded very well
so and then you want to work to the point where you get your hands underneath your shoulders and you're gonna start pressing up like this
you want to make sure you're not lifting your pelvis up like this
you're working the back not the pelvis here so you're trying to get extension and
You want to keep working at it and you'll find out over time that eventually you hopefully get all the way up to the arms extended
and the pelvis still stays down, right, So that's usually where the magic happens
Mckenzie used to say that's where the pain relief usually occurs
But now as far as repetitions you'll do maybe ten of these at a time
You may take a break and do another set of ten and then give it a break come back to it
You know an hour or two later and continue to work with it. You can do it frequently. Sure
You can do it every hour. You can do it five to eight times a day, right. So yeah
Again, as long as it feels good, right, you're not going to increase pain. You're not getting pain
going down the leg either, right precisely now when that starts to get better laying down then most always
this range of motion starts to come back and you're not feeling like you have to be
flexed you can feel more comfortable in the upright position and then you start bending backwards this way standing and you may
Want to take a belt a towel roll here
I've got the stretch out strap which works good because you don't have to have such a grip strength and you can get more specific
So you said you sent a belt with the gentleman? Yeah, I did. I gave him a gait belt actually
To use laying down or standing? Standing
Yeah, okay, he could start standing already and he said boy
he could get it right where it felt good and he would stretch it like
This and like this and that's what he's gonna do for maintenance/ Yeah from now
Anytime he does work or throughout the day. And that's what we recommend like if you do a heavy lift or something
Make sure that you know right after you get done with the lift go ahead and go back the opposite way
You see pregnant women doing this, you know, they're giving themselves a stretch naturally
Because they got the weight pulling them forward
and you can actually if you're gonna do some lifting or some sitting you may want to
extend backwards prior to that
If you're gonna go on a car ride for a couple hours
You know use your lumbar support but stretch out before you get in the car and you know getting out, you got a beer belly?
You probably want to go ahead and do some of these cuz the beer belly's pulling you forward, Bob in Wisconsin that's like the,
We're experts over there on the beer belly
So all right. Well, very good. So those three, that's gonna really help a lot of people with these symptoms
so once again Bob, give it a go, but Bob, what about this is a step towards
We can fix just about anything except a broken heart. There you go, but we're working on it