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
Science says that these exercises can relieve your back pain especially if it's chronic
These are stretches and strengthening, so we're quoting a study here. But what does Brad and Bob say? Brad and Bob agree!
So this study was called a randomized trial comparing yoga
stretching, and a self-care booklet for chronic back pain, so let me break this down. There's 228 adults, and
of that amount they had
92 do yoga once a week, on a 75 minute program or something like that
Another 92 people did that
91 people
just did a stretching and strengthening program by physical therapists, okay, and
45 this is the control group they basically were given a book for self-care
Just an educational and what they found at the end
What they found is that these two groups ended up doing well. Their back pain both went down
Okay, so we're advocating yoga, or stretching because we're not experts on yoga
We're gonna go ahead and show you the stretching program right and yoga people you can comment in if we you know
Yoga is great too, so
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All right
We're gonna
start right at about the 2-minute mark here Brad and this program should take maybe about 10 minutes if we do
30-second stretches. Why don't you lay down?
Assume the position assume the position
We're almost at two minutes here that way people will know when they come back
Start around at the two-minute mark here we go we're gonna start doing trunk rotations Brad
Oh, yeah, so he's rotating back and forth, if it hurts in one direction
don't go that direction. Just go in the direction you like, if it hurts, you're going too far. Just start with rotations that are not as far
Just go into this range right in here, and then eventually work further and further
So this is a good universal one most people can do this one
We often recommend this one right after you've hurt your back because
you're in bed. All right next one Brad with 30 seconds, bridging, bridging
So with this one now you're getting a little bit of strengthening again. It's generally not too hard for people
don't you find this one Brad, most people can do this one
So you get a little bit of core strengthening, you're getting some movement in the back, you can
start off, if 30 seconds is too long for you, maybe start off with 20, 10, or do a lower amount but
It's a good again universal one, this next one Brad is a little harder to teach isn't it, pelvic tilts
The famous pelvic tilt. So you can see the line here from the green to the black and yeah that helps
So what he's doing basically is you're gonna
have your legs up like this and if I put my hand underneat here, he's squishing my hand
Alright, so you're tilting the pelvis down like that
That's providing a lot of range of motion and that low back
Yeah
It's a good thing to learn where your pelvis is at so that when you have to do lifting or anything like that
You can go ahead and do that alright single knee to chest press. So you're gonna first do one and
You're gonna bring it up, and you're gonna squeeze like that if you have trouble you can grab underneath the leg, too
If you have a great amount of trouble you could actually use a strap, right, we have the yoga strap here
Again any time we mentio a product we put it down below in our
product description
So yeah and for a lot of younger people you may feel like this is easy.
Ok we're going double knee to chest now. Do this
particularly if your back hurts, yeah
This might be painful, but this yeah, and make sure none of these should hurt, if this hurts
I don't want you doing it, don't include this one in your repertoire
But this one especially if you have a disk problem, this is one you wouldn't want to do
I mean this is gonna make it worse
But if you don't it should be fine all right Brad once you go into a hamstring stretch
now again
The strap would work out well for that if you don't have a strap
You might have to use a long sheet and pull it up or a belt you
can go like this
That's another alternative and you're still getting a pretty good stretch on the hamstring, good alternative to do
All right, then Brad we're moving. We're a little bit early okay now
you got them both in, let's go to like an IT band, where you cross your leg over
And then lift up the other one
Yep, that's one way to do it yep
This really feels good Bob Yep I actually do this one
I wasn't doing this one, and obviously you're gonna want to do it on both sides
But he's gonna kick out the cabinets here
Good IT band stretch, again it also can affect the back, all right then we're gonna do heel cord Brad
Heel cord, laying down, you can if you want, sit up while you're doing it like that
This is where this strap really comes in handy
Or if you're gonna stretch a heel cord, if you're gonna do a daily stretch routine
I would think about getting a strap or something like that. It's well worth it. They're not real expensive
and they're fitting to most people's budgets, you can do this one standing, too
But this is the option for supine, all right Brad
I'm gonna have you get up
And I'm gonna go ahead and those were all laying down now the next one is prone
and this is kind of a
standard one that we love, we have everybody to do, put your hands underneath your
shoulder, so you're gonna press up like this, if it's painful go up only as high as it'll allow you
We don't want you lifting up your pelvis here. You're gonna be stretching like this and you're doing repetitions here
This is a great one to do. I do it every day. Bob did say something
he didn't mean to say, he said everyone to do, but it's not everyone, it's just most people if you got spinal stenosis or spondylolisthesis
Those people will not want to do this. Exactly, then I'm gonna go right into
alternating arms and legs Brad, and this one works out well if you have a pillow underneath you
You want to throw me a pillow real quick?
You hum that one in there so okay what I'm doing
Hhere is I'm going to lift my arm opposite arm and opposite leg, and now we're getting some strengthening going on here
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We're actually doing a hip flexor stretch, and this is where I would need the strap
Do you mind giving me this problem get a strap?
You can also just grab like this and do it on your side, like this
This actually works out just as well too. Why don't you roll over so they can see what's going on back there?
And so I'm stretching like this yeah
Good one to do because the hip flexor often does get tight where you're sitting and then it will pull on your back
So now we're doing cat camel Brad
So this is really good for the mid-back, actually works the low back a little bit -
The name of this, some people call it something different
But we call it the cat and the camel and we're sticking to it, all right next one Brad now
this is kind of advanced one of the one that we were just doing laying down
You might have trouble doing this one to start off with but what I usually do is actually I do repeats like this
And I actually go up like this and then to the side right then to the back
And while I'm moving the leg so I'm going like this, good for the shoulder posture
Yeah, good for getting the retractors there, so
Where we at, okay, next one I want you to put your legs kind of far apart like this, knees far apart
You're gonna stretch forward like this and this kind of gets the low back, but also the mid back, too
if you're doing it right, so you don't have to bring your butt down to your heels
You can do it that way too, all the way down
However you want to stretch. I don't like to do it that way, I'd like to get more in the midback but yeah
If you want to get the low back, then you would go more that direction there
I think we're ready for the seated one Brad. Hallelujah stretch
This is a nice chair for this because
it hits me in the right area. If it's too tall of a back and it hits you up by the
top of the shoulders it's too tall, but here we can go like this and stretch back
Bring your hands back like this
Depends on your shoulders, if you've got painful shoulders you may not tolerate this, so you can do it here as well
And I'm gonna go down a notch. It feels good if I adjust
where that makes contact with my back, all right if you want to face them now and do a quadratus lumborum stretch
I'm gonna go this way and a little bit forward
And you know one thing we didn't mention with all these Bob is make sure you're breathing and, yeah good point
Yeah, very important really makes a big difference on how you stretch much better stretch quality with good relaxed breathing
I want to give just a couple more in here Brad
You could do a good functional exercise
You're strengthening the legs and the back a little bit just doing some squats. Yeah
And the reason you want to teach yourself is
that's how you're gonna lift sure you're gonna teach yourself that you're lifting by bending down like this instead of bending like this
Right so by doing lots of these you're strengthening the legs getting yourself prepared for it, and now you're gonna lift correctly
Yeah, and I like this if you just put up
That's a good cue yeah, that actually is just take a stick behind your back
Broomstick or what you have, a PVC pipe and it forces you to have good shoulder posture, which really straightens you out.
It's really a great idea actually and that's hard to believe it came from you
Bob I'll give you more than you deserve
then let's
also show
The other functional thing is
often you want to lift like this, go down and grab things like this, keeping that back straight
So you can do lunges the same way you're gonna go ahead and put your bar up here to keep good posture
And you're gonna do a lunge
And now with a lunge the thing we always want to remember is to
not have the knee go past the front of the foot if you can
So you don't want it to go like that, you want to keep it back to just kind of dipping down like that
There's a lot of little tricks, you do not need they have fancy
equipment to do good exercise, right so that's the program
we're talking about a lot of dedication here Brad
But you do something like this and and it's not going to only get you in better shape
but it's gonna get your back in better shape and your pain levels are gonna go down, so do it properly and
again Bob, this is one of those things science is really working good with the back, but once again
We can fix just about anything
except for a broken heart, right and when we get a science review on that, then we're really gonna have some attention
Sounds good. Thanks Brad