♪ Bob and Brad ♪
♪ the two most famous ♪
♪ physical therapists ♪
♪ on the internet ♪
- Hi folks. I'm Bob Schrupp physical therapist.
- Brad Heineck, physical therapists.
- Together we are the most famous physical therapist
on the internet.
- (laughs) In our opinion of course Bob.
- Why you have neck pain with sleep
(Brad groaning) and how to stop it?
That's the topic that we're going to discuss today,
by the way.
- Well, wait, Bob, I just wanna to say,
- Okay, I'll let you go on.
- I made this video because last week
I slept or watched a movie in a bad position.
I broke all the rules.
I knew I was doing it.
And the next day I paid for the next two days.
- Two days.
- Two or three days. - He came in.
(Brad groaning) First thing he came in
he was going like this
and I could tell right away. - I couldn't turn my neck,
I couldn't sleep very well.
I paid the price and I wanna shhh
- How does it look now are you moving?
- Oh yeah.
- Look at that. - Oh yeah.
It's only a week now.
- So yeah you'll learn lessons in life,
and if you don't learn it
they'll teach you again and again, until you do learn it.
So by the way, if you're new to our channel
please take a second to subscribe to us.
We provide videos on stay healthy feel pain free
and we upload every day.
And we got some exciting news.
If you go to bobandbrad.com go to the giveaway section
we're giving away a sleep ovation mattresses.
- Right.
This is a high end mattress.
- [Bob] Oh, it's
most comfortable mattress I've ever slept on.
- [Brad] Yep.
The contest will be also pinned at the top of the page
on Facebook or Twitter, Instagram or Tik TOK
or our podcast.
Well, these are a 60 seconds versions of podcast as long.
- They can't sign up for the giveaway in a podcast.
- No, no.
- Alright.
- So this is the mattress just very quickly.
This is a little sample of a mattress.
They've actually pulled away the
outer covering here.
So you can see the inner guts here,
we got guts
- What's this row?
- 700
tiny mattresses
and they got air channels,
very comfortable.
And I think I've shown everything.
- We love it, Bob.
- Alright.
- Yes siree. And we have one right here.
We're gonna do the demonstration on.
- I'll use a little twin model here.
- It's so cool, you know, they just send it to you
in the mail
and it's all folded up. - Yep
- And they come out looking like this.
It's amazing.
Okay. So,
we wanna talk about
neck pain, which leads to
shoulder pain, and you could actually get
pain or numbness down your arm
from sleeping in a poor position.
Now, in my situation
I was actually lying
on a couch with the pillow.
I thought I had pretty good posture,
but halfway through the movie,
I realized things aren't looking good
but I had to get through the movie.
- Were you looking straight on?
- No the screen was too low.
I needed to move the TV up higher on the wall
but I didn't have my drills.
- So it was directly in front of you though?
- Yeah. - Okay.
But I was so I was, I was
my problem I was too far this way.
- Like this yeah.
- Anyways.
So I paid the price dearly.
So here we go.
The neck, you know
is a wonderful, wonderful
- Structure. - mobile structure.
You can rotate, you can look up down
but you wanna keep it
in a neutral position
and not at the end range.
So end range would be
all the way forward
all the way back - all the way back
- or rotated one direction.
Okay, that's gonna cause you problems.
- The joints. don't like that.
- Right. You can do it for a little bit that's no big deal.
It's actually good for it to stretch it.
But any sustained time
is gonna cause neck pain
and other things we just talked about.
- We went to a movie on a ship
(both laughing)
and we were sitting in the front row
and it was just like right here.
I had to leave.
My neck just got so sore, quickly. Alright.
- I'm glad you shared that.
(Brad laughing) - With the cruise ship
yeah there we go.
- Yeah, it happens all over.
So if we're looking
lying on your back
which we're gonna look at the supine position first.
If you have two pillows,
like I was doing it and the TV's there,
the neck is going to have to
flex forward . - Really flex.
- And this can cause problems.
We're gonna go to sideline too.
So for laying on our side,
Well then your shoulders here,
so you might want two pillows.
- [Bob] Right.
- [Brad] So you get that spine in a
good level position
versus if you have one pillow.
- [Bob] You might be down like...
- [Brad] Yeah maybe crooked - [Bob] yeah down like this.
- [Brad] and down.
And then if you lie on your stomach,
you know most people don't sleep with their face
in the mattress. - [Bob] Right.
- [Bob] You have to rotate it.
And that puts you pretty much at end range.
And that can cause problems.
- It can give you headaches.
It can be a cause of the headaches
that start in the back of the neck there
and the base of the head.
- Yep.
Bob, I wanna make sure
we've got this nice mattress on top of a massage table
which we do not recommend, or neither does the company.
So we're just doing it so you can see
the posture of Bob much better. Alright.
- So here I'm gonna do the double.
So you know, if you're gonna watch
TV in bed
you probably wanna get one of those,
what do they call wedges?
- Yeah. Sleep, wedge.
- Sleep wedge.
So I'm up like this
and it's, you know,
it supports my back
and my neck and it keeps me in a good angle.
- Yeah. I just recommend don't watch TV in bed.
- Yeah. - Bed's for sleeping.
- Yep. That's true.
- There you go.
So, but I know people have their ways of living
and I'm not gonna tell them how to live.
- So now, with one pillow
you can see now my ears
are starting to line up with my shoulders.
I have good posture.
Some of you, if you're tightened up like this
you might have to ease your way down like this over time.
- Right.
- Start with
two thin pillows and then go to one pillow.
- Now, I wanna add,
if you're having neck pain or you're not comfortable
lying on your back, particularly over time
you may need some support
in your low to mid neck.
So what you can do is you can take a
you don't have to spend money.
You can just take a towel, roll.
This one might be a little too thick for Bob.
Let's put it in there
and you put it there.
- A little bit too thick. - Yep.
You're gonna know if it's the right thickness
cause it's gonna feel really good.
It's gonna feel like,
Oh that feels like good. - Yeah that's something
you should acclimate to. - Yeah.
- You should feel good right away.
- If you're having neck pain
and you put that in and lay down
if the neck pain goes away, you know, it's there
keep it there.
- You can slide it in the pillow case then too
If it fits right.
- Exactly.
Yeah. I'd have to do it from this end
but that way it doesn't fall out
it stays in the pillow.
You can also
take a sock like this
or one of those long tube socks.
They got rice in here and that acts as a nice cushion.
Give that a go Bob.
- That's better.
- That's better. There you go.
- And if you don't, if it doesn't fit right
just take some of the rice out.
- Sure. Yep.
- You can adjust it.
- I wouldn't take it out in bed.
- No. - It would make a mess.
Anyways,
now you can purchase
a actual sleep pillow
or a cervical pillow made for this.
This is a McKenzie.
We promote McKenzie cause they make really good products.
- Well, he invented it.
- Yeah. He invented it.
And he was a renowned physical therapist.
He passed away now.
But how's that feel Bob?
- Yeah that's actually the best one of all.
- It typically is in essence made for, there you go.
Now let's go to sideline.
Now Bob's got his mic on
and we're gonna have a little
- Oh yeah we're gonna. - issue.
- How about here?
- Yeah, we can do it on that side.
Now. I mentioned, if you're gonna lie on your side,
you don't want your head tipped down.
So if you've got a thin pillow.
- Yeah I'm there.
- He's down there.
That may be a problem.
- I wanna be right here.
There's two options you can do.
You can fold the pillow over,
you know and, - Double up.
- double it up like that.
- Some people put their hand in there too.
- Yep. You get that little,
beautiful praying posture.
Or you can take two pillows and stick that in there.
- And there we go.
- Now, if you are having neck pain,
particularly in on your side
and you didn't before or whatever you had it
that's when you can do the exact same thing,
a towel roll,
- Yep. - this
or we're just gonna put in the cervical roll
and you put it lower in the neck typically.
- Yep
- Again, you're gonna know It's the right thing
cause it's gonna feel very comfortable.
It's like, Oh, that makes a big difference.
My neck feels better now sleep with it.
And you're gonna roll around in bed
and you're gonna have to wake up and readjust.
We're gonna talk about that just in a little bit.
- If you have really wide shoulders
you might even be up higher. Yeah.
- Yeah.
- You know, so you have to figure out
what you need for pillows.
- There you go.
- Bob. Now we don't have to do too much
for lying on your stomach.
If you're a stomach sleeper, we recommend your style.
- Well, at least limit how much you do it.
- Yep.
- Like I will sleep on my stomach sometimes
for like 10, 15 minutes or something like that, just to.
- And there are people that have been sleeping
on their stomach for a long time.
You know, if you do
make sure you rotate your head back and forth frequently
because if you're in range for a long time
you can wake up with a neck ache
that's probably why.
The other thing I do wanna mention.
If you're gonna say,
I just turn and toss all the time in my bed.
There's two options you can do.
Is number one doesn't cost anything.
If you have a couch,
go out on your couch and sleep on your couch
if it's not too soft and you can make adjustments
with pillows because you can't roll,
you roll off the couch or you roll into the backrest.
So it limits how much you roll right to left.
So that's what I did.
I tried that, but then I had to go to my recliner
because I couldn't even find a comfortable couch
- When you had deck pain?
- Yeah. When I had that, in the throws of neck pain
it was very painful.
On my recliner I could get a comfortable position.
The other option is to minimize your rolling in bed
is get a good mattress.
And I'm not just plug in a mattress cause it's true.
If you're more comfortable
you'll find you will not
roll as much. - Roll as much. Yeah.
- I know I went to a cabin this fall. (Sighs)
I was in it one night and I went to the couch.
My shoulders were sore.
It was just like, I cannot sleep on this.
So having a proper mattress makes a big difference.
So, very good Bob.
- I wanna show a neck collar too Brad.
- It's right underneath there under the final pillow there.
- Now this is a technique that we learned from?
- Mulligan. - Mulligan.
Who's a renowned therapist.
- So it's just kind of,
its like a soft collar for your neck
and it gives a little support
kind of prevents you from turning.
So you just take a pillowcase and folded in half lengthwise,
then fold it again lengthwise
and then you just,
you can tape it around your neck
or pin it around your neck. - Yeah
- Probably tape is probably safer.
- Sure. - You tape it,
and it just, it just gives you a little support
and it kind of discourages you
from turning way to the right to the left.
- Sometimes you just feel it there in your subconscious
you kinda know.
And this would probably be
if you do have some neck pain
and you're having problems sleeping.
- Yes
- You've had some patients have.
- I've had some patients that loved it
and I had some patients that go,
what are you doing to me?
Nothing. - Right.
- It doesn't cost you anything.
It's also easy you can try that,
you know might be the big difference.
- So, all right. - Very good.
Sleep well and keep those necks healthier.