- So Brad, a lot of my patients
complain about back pain when they get out of bed
in the morning. - Right.
- That's a terrible way to start the day.
- So, that gets a little red flag going in your head.
It's like, "Aha!"
- So, I would teach them this method.
- Yep.
- And they'd be pain free.
- Say no more.
We're gonna get to it shortly.
♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
- All right Brad, wake up.
Wake up. - Oh, sorry Bob.
- That's how you sleep?
- Oh yeah Bob, it's very comfortable.
- All right.
Brad is gonna demonstrate the wrong way to get outta bed.
- Right. Wake up in the morning and...
(grumbles and groans)
Round in the back.
- The back is rounded out and a great pressure on it.
- And it's the worst time to round your back,
after sleeping all night on it.
We won't get in the details on it.
Just believe us, but we'll show you the right way.
Oh, I'm sorry.
I didn't see the thumb.
Okay.
So what we're going to do is think about,
first of all,
bring your knees up like this
and then you're gonna tighten the abdomen
and get that core tight to support the back.
- That's really important. - Yeah.
And then, we do what we call log rolling.
Instead of twisting your back,
we're gonna roll everything together.
Tight core.
- The whole time. - Keep that back stable.
Now this next thing is you just bring your feet over
and that's gonna help bring your torso,
your legs that way and it pulls up your torso this way,
push with your elbow, push with your hand.
And I'm concentrating on keeping my back straight.
- But the abdomen is tight the entire time.
- And you can do that actually feel-
- Can have people punch you.
- Yeah. Have your kids come in and give you a, you know.
I'm just kidding, but you can feel those muscles tight.
And then when you get forward, don't round over.
- Don't round at all, right.
- Keep up tall, scooch your bottom forward,
and then straight up.
And that back is gonna maintain its good neutral position.
- And I think we'll show one more option, Brad.
- Sure.
Okay, now this option is typically if you have severe back.
- Yeah. Sciatica.
- Yeah. You're really in pain.
- Right.
- And it just hurts to move or to get out of bed.
- Right.
- And I've worked with this with patients and then-
- I've used it myself.
- Yeah. So what you're gonna do is do the,
tighten up the core.
We're gonna do some log rolling over.
Get this hand under here to do the over it.
- Don't roll off the bed.
- Yeah, don't roll off the bed.
And take your time and get rid of the pillow.
Now what you're gonna do is scooch your hips over,
not your shoulders,
until one leg can come down,
until you feel the floor with that foot.
At that point,
hands in push-up position,
and then slowly...
imagine there's a two by four,
that's what I told my patients,
there's a two by four in your back from your head
to your tailbone and it's just gonna hold it.
- Not up your butt.
- Yep. And then up,
take your time, walk up, hand walk up.
Woo.
- I threw out my back and that saved me.
- Yeah.
- I mean, I could not get into bed the other way.
- When your back pain is very acute
and you just hurts to move a little bit,
that can be the difference between irritating your back-
- You will thank Brad.
- Yeah, yeah.
Thank me even though I learned it from another therapist.
- Yeah, there we go. (Brad chuckles)
That's it folks,
wanna add anything, Brad?
- No Bob, I do wanna add that you know,
if these people are...
I don't wanna edit anything.
- Okay.
Will see ya.
- Sorry. Enjoy the day.