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♪ 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.
- I'm strong like bull, Brad.
- There you go, strong like bull.
- Today we're gonna talk about one movement
for instant sciatica pain relief.
- And we're gonna tell you the real story behind this.
- Right.
There's one movement but we gotta determine what it is.
- Right.
- All right and by the way if you're new to our channel,
please take a second to subscribe to us,
we provide videos, how to stay healthy, fit, pain-free
and we upload every day.
Also we don't, do we know what we're giving away?
We don't know what we're giving away
because this is a future video.
- [Brad] Right, but we're gonna give something away.
- [Bob] We'll be giving something away, just go to
BobandBrad.com, go to the giveaway section
and it will be revealed to you
and we give away some nice stuff.
- Beds.
- Beds and
well, mattresses, foot massages, foam rollers.
- They'll see, you can go to our Facebook too.
- Yeah, BobandBrad.com or BobandBrad at Facebook,
it's usually pinned to the top of the page.
- All right, one movement.
So this a very good question
that we can instantly remove
sciatica or the leg pain.
Which, Bob and I have been working in the clinic
for well over 55 years between the two of us
and we both have experienced instant relief of sciatica
with a movement but it's not that simple unfortunately.
But we're gonna help you out to get through it,
so if you can do it in one movement, this is a good way
to figure it out.
- Let's tell them, Brad, what we're looking for
with that one movement too, by the way.
So let's say you have pain going all the way down like,
show them with your stripe, Brad.
- Yeah, let's say the stripe is the pain going down
and oftentimes this is the pattern that sciatica will take,
down to the ankle, sometimes into the toes.
But we want to eliminate the pain and get it to come up.
I got my work socks on, these are not my work out socks
but I got a time limitation, I can't...
- This is bad!
- So we come up and that pain moves up.
- So you wanna see the pain going out of the calf here
and maybe it might go into here first
and then eventually you want it to go out of here
and yeah into the buttock
and then eventually you want it out of the buttock
and you'll feel it, maybe even a little more intense
in the back, but it's out of the leg,
that's the first thing you want:
the symptoms out of the leg.
- So first of all, the source of your sciatica
oftentimes, probably the majority of the time,
is from a disc problem in the low back.
So we're gonna look at that movement,
that one movement of the low back.
Now if you find that sitting makes your sciatica worse,
bending over makes your sciatica worse and your pain worse,
probably that movement is gonna be
extension, lumbar extension.
That means going backwards like this,
in other words, like this.
- Should I go ahead and show that one right away, Brad?
- Sure, you bet.
- And then we'll jump into the next movement,
what that possibly could be.
- Yep, so this movement, if moving forward,
flexion movement makes it worse, we're gonna extend
but not standing up, we're gonna have you lay down
on a carpeted floor works well.
If you can't get down to the floor safely,
you can use a firm bed.
- So you're gonna start off just flat like this
and you know, basically you're gonna start to extension
but generally you may only wanna do
small arcs to start off with.
Hands below the shoulders and I'm gonna go ahead
and as you can see here, I'm keeping the pelvis
on the ground.
- Imagine someone putting their foot right there
and holding it down.
As a matter of fact, with some patients,
I won't put my foot on them but they'll be on the table
and I will gently support their pelvis so they understand
the importance of maintaining that.
- Yeah 'cause the last thing you wanna see is this.
You don't want the pelvis to come off the ground,
that means your back is really tight,
which means you probably do need this exercise.
And so eventually, it may take you a while
to work your way up to this point,
where you can get more and more arched
and eventually, the ideal thing is if you can get
up to this high.
You know, that's where often the magic happens
and that's where the pain really starts to dissipate.
And again, what you're looking for,
you can go ahead and do a good 10 repetitions
if you're able to do so.
And you can do these every hour,
it's not something we want you to do just once a day,
we want you to do it, maybe five times a day at least,
you can do it more, at least 10 repetitions,
you can do even more repetitions too if you want.
What you're gonna wanna see is
you're gonna wanna see success, you're gonna wanna see that
the pain is feeling better in the leg.
- Right, otherwise if it's getting worse,
you may need to go to the next movement.
You may have, not have a disc problem,
you may have something known as stenosis,
which I'm very familiar with 'cause I do have stenosis.
And I cannot do that, everything gets worse
when I do that exercise.
So that movement, if the pain down the leg gets worse,
typically of walking, with standing and bending backwards,
like if you gotta wash windows
and it's like oh my back and leg is getting worse,
you wanna show this one, Bob?
- So with this one you're gonna be
in the opposite direction.
You're gonna be working on flexion.
So I generally like to start with just one leg, Brad.
So let's say the pain's going down this leg,
I like to start with just this one
and give it a little stretch.
And then eventually you're gonna work up to,
you bring up the one leg and then bring up the other leg.
You have to follow and you can do like pressure on,
pressure off, pressure on, pressure off,
just give it a little stretch
and you can do 10 repetitions with this too
and it's the same thing, you can do this every hour
if you want, if you get a relief.
- Now oftentimes people with stenosis
and when they're standing
and their pain is going down the leg,
when you sit down, that actually is the movement,
that's bending the back like this is,
it's hard to understand this if you're not a therapist
or if you looked at the body mechanics.
But oftentimes most people,
including me when I sit down,
within seconds my leg is starting to feel better.
- Yeah, it shuts down, the pain shuts down
and it's the same why we call it shopping cart syndrome.
When you push a shopping cart, you lean forward,
you're taking stress off the back by opening up
those little holes where the nerves can come out.
- Yep, those foramin.
Which is what this is doing so the movement,
what we're looking for of stenosis is flexion
or bending forward or pulling the knees to the chest
or sitting down is all the same movement,
as far as your lower back is concerned.
- So we'll show you one third one,
one third possibility too.
Now this one could actually work with either one,
it could work with spinal stenosis, it could also work
with a herniated disc.
- So this is if the first two movements aren't working
and say those silly Bob and Brad, nothing's working.
This can be one of those more difficult
back sciatica problems.
- All right, let's assume again the pain is on
the right side here, Brad.
OK, what you're gonna try first is
you're gonna put your feet together like this
and like you say, it's like a windshield wiper.
But I'm gonna actually just work towards the side of pain.
- Well the only thing I do differently,
it's a little technical and I don't know.
- Oh are you gonna go like this?
- No, well go back to the start position.
I'll have my patients lift their butt up
and shift this way about an inch or two.
- A little bit, OK, sure.
- And it just shifts the lower back and that lumbar spine
and then we do the rotation
and then we're looking at rotation,
as opposed to flexion or extension.
And when you do this, when you go over there,
you're gonna immediately start to feel that leg get better,
if it's getting worse, it's not the right movement.
- Yep and you're gonna wanna keep this shoulder down
and both shoulders really down on the floor.
And you can, a little variation on this would be
to go like this, right.
It's gonna be better generally, to use both like this
and you can let it even sit there
and stretch a little bit.
- As long as that leg, and I've had people do this,
it's like oh my leg continues to feel better,
it's like water flowing up to their buttock and back.
- And you know, the symptoms sometimes,
it's to me, sometimes Brad, I look for
like they have numbness and tingling down the leg,
if that starts to get better too, the pain really doesn't
but the numbness and tingling gets better,
that's still a good sign.
That's a good sign that you're working
in the right direction here.
- Now again, that one movement
for instant sciatic pain relief is there and available
but not in everyone and you really need to approach it.
It's just not a cookie cutter thing like, there it is.
- Right, you gotta figure out what the one movement is
and then you gotta work on it on a regular basis.
- Regular basis, there you go.
So good luck with all your sciatic problems,
we're hoping that we're helping you out
but we're still working on that one problem, Bob.
- Yeah, what is it again?
- Well we can fix just about anything.
- Except for our broken hearts.
- There you go.
But we're gonna continue to work on that,
we've been doing it for eight years now, seven years maybe.
- It's been a little discouraging.
- Yeah but we're not gonna stop.
- All right.
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