(poppy theme song)
♪ 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 together, we're the most famous physical therapist
on the internet.
- In our opinion, of course.
- Brad, today you wanna talk about how to put
shoes, socks, pants on when you have sciatica.
- Plus a little bit more.
- Small bonus!
- Yep, wait till the end,
and you're gonna have you get the whole package.
- I can't wait.
By the way, if you are new to our channel,
let's start off with that Brad,
please take a second to subscribe to us.
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over here on Brad's left, your right.
We provide videos on how to stay healthy, fit, pain free,
and we upload every day.
- Excellent.
- Alright.
- So they might be wondering why I'm not
in my usual blue and my Garcia tie
its because we wanna show people
how to properly dress themselves,
without irritating their existing sciatic pain.
Pain down the leg, back pain.
And how many times have you had people say,
what is it you are having problems doing with your pain?
And one of the common things is I cannot get my shoes on.
- Right, and it makes sense because you can't bend forward.
- Exactly, and that's one of the contraindications
or one of the things you should not do
is to lean forward and flex that back here,
'cause likely the problem is from a herniated disc,
causing a sciatica, and when you lean forward like that,
- It makes the herniated disc worse.
- Right, pushing that disc more into that nerve,
making the leg pain worse.
- And most people know that Brad, don't you think?
Because they, it hurts when they do it.
- Right, and it's like, well, what am I supposed to do?
You get the slip-ons, so you don't have to tie your shoes.
That's the one good option,
- Which is an option exactly,
that's something you can just slip your feet in to.
- Right.
- Well, absolutely.
- But we're gonna back up way before that.
So before you get out of bed in the morning,
you need to prepare yourself the night before,
like I've prepared back here.
Okay, why don't you just scoot over to the side once Bob
- So I can step off here.
- On your nightstand you're gonna have your shoes
you're gonna go to work with, or school,
your socks, your pants.
you'll need your underwear of course but
you know I'm going to pretend to already have mine on
for obvious reasons, Bob.
So as you wake up in bed,
now your therapist may have you have some exercises due
before even go any farther, so you may wanna do those.
- [Bob] One point can I make Brad?
- Sure.
- [Bob] All night long when you're in bed,
your disc is filling up with fluid.
- That's a natural part of disc life.
- [Bob] So you are actually very vulnerable
right away in the mornings
to hurting your back even more with the disc,
because there's more fluid in there.
So that's why it is especially important to be careful
in the mornings.
- Right it's not only the injured disc,
but it's all your disc and that's called inhibition.
But we don't have to get into that any further.
But usually, you know, you can put your underwear on,
and you're gonna do it in a supine position, on your back.
I'm gonna show how to do the socks, yep
So simply, hopefully you can do the figure four position,
and you go like this
- [Bob] Did see his back is supported the whole time.
- Right.
- He's he's nice and straight,
it's not going into the bend or the flexion.
- Right there we go.
- [Bob] And he's able to get his sock on without
- What do you think of my socks, Bob?
- [Bob] Well, I don't think much of them.
- No, they're nice, blue and red ones, they're route 66.
- [Bob] Oh cool.
- The road that goes over to California from Chicago,
I believe.
- [Bob] There you go.
- Yeah, anyways.
So we go like this,
and if you got disc problems like this
you're not gonna ride your bicycle very much
because that flex forward position on a bicycle,
usually it's gonna cause you problems.
- [Bob] Are you bringing that up
because you're wearing biker pants or what?
- Yeah.
- [Bob] Okay.
- And these are my biking socks.
- [Bob] Biking socks, okay.
- You're gonna take a little break in here if you need to,
okay, then get your pants on.
Hopefully you're not gonna wear tight pants, okay.
You just don't wear tight pants when you got a sore back,
'cause anytime you need to squat.
- [Bob] Right you can't wear your skinny jeans huh?
- Yeah, because we'll show you why in a little bit,
once we get up they're gonna create back stress
and problems.
- [Bob] There we go.
- See, this is going pretty easy Bob.
- [Bob] You gotta do a little bridging there.
- Yep a little bridger,
that shouldn't be too much of a problem, you take your time.
Now, I'm not worry wearing a belt, nope, I gotta turn,
I'm zipping up my fly, there we go.
And your shoes, and it is nice.
If you don't have shoes,
you know slip on shoes without the laces, helps,
you know, you don't have to tie those.
It's not a big deal.
Especially if you can do it without looking at it.
- [Bob] Unless if you can the Velcro.
- Oh yeah, the Velcro, yeah.
Or the stretchy laces, but that's another story.
See, the back is really,
- [Bob] Supported the whole time.
- Alright, now the next thing is, how do you get out of bed?
- [Bob] Right.
- Because if you go up like this, like you normally do,
that might create a lot of pain and make that disc worse.
So I'm going to what I call, log roll.
I'm gonna pretend I got a brace from here to here,
keeping my trunk stable, just like a log.
And I'm gonna roll everything over,
keep my stomach muscles a little tight over to here,
and I'm gonna slowly get over here and get onto my stomach.
Okay, now from here,
I'm gonna slide my whole body over
'til my right leg can go off, and I'm feeling with my toes,
I'm wiggling them there, touch right there.
Once you got a feel for where the floor is
again, my back is like a two by four strap,
show them where that two by four strap Bob.
- [Bob] Well.
- From here.
- [Bob] Yeah, from here and down.
I mean he's keeping like a log basically.
So you know like this he's keeping nice and straight here.
- Yep, so I'm gonna pretend that PVC pipe
is strapped right to me and I'm gonna walk my hands up.
- [Bob] See how he's keeping it straight the whole way
- [Brad] Like this, and then I'm gonna get up like this,
and it may hurt a little bit,
but you're gonna do a lot better
than if you do the quick turn, twist, flex, et cetera.
- And even this one, Brad, by the way,
which is one that you could do also
is where you just roll onto your side.
- Yeah.
- And then bring your legs off and push up like this.
- That's another option.
- It is, but I tell you, most people, when I hurt my back,
I could not do this one, I had a guy yesterday,
and he could not do this.
I mean, "ow ow ow", this from here to here,
it's just killer.
- Yeah.
- And we had to do it that way 'cause
he couldn't lay on his stomach, but I had to lift him up.
- Sure.
- I mean, so it's just it's,
that is by far the best way to get out of bed,
when you have back pain.
- That's what I have my patients do
and I walk 'em through it, and we go through slowly,
and once they say it's like, "oh that wasn't so bad."
Then they're happy.
- You were gonna show getting in and out of the chair?
- Yeah, okay.
I'm gonna use this,
it's a little shorter than that other one.
I'm gonna pretend, I've got this plastic PVC pipe,
right to my back, again I'm gonna pretend,
you don't have to tape it to your back.
But if that's there, I have to sit, like this.
and get up like that.
So I'm gonna imagine that's there, shoulders back
and we're gonna use the armrests,
it's much better if you got armrests to hold.
Sit like this, and then I'm gonna scooch back.
Gonna have support here, and I'm gonna rest right there.
Now to get up normally, this is how you get up.
Boom.
If you get up like that and you got a disc problem,
you could have just blown a whole day of exercise,
or a whole week worth of exercises doing that.
So you're gonna slide your butt forward.
You're gonna keep straight up,
and you're gonna go straight up like this.
And once you get walking, you're fine.
The next one, in and out of a car.
- Right
- Now, I'm gonna have to mind this a little bit.
Use your imagination.
- Little bit of a simulation here.
- Yeah, but if this is a car seat,
the first thing you do is you open the car door,
and most people put one foot in,
sit down, put the other foot in.
But if you got a back problem,
- That hurts.
- Yeah that hurts.
Or if you do it without thinking about it,
it will hurt and make your problem worse.
- Yeah.
- So the solution is simple.
Open the door up, turn,
face your butt right towards the car seat,
and then you're gonna sit down,
in the same manner that I just went through,
sitting on a chair, grabbing for whatever you can,
so you can sit down with that straight back,
get one leg in first, turn, get one leg in next,
adjust the car seat,
you're probably gonna have a lumbar support, oh.
- Sometimes I found it easier Brad too,
to make sure that the seat's all the way back.
- Sure.
- Before you like, when you leave the car
make sure you push it all the way back before you get out.
- That's a good point.
- And, because the more you're crunched up,
it's harder to bring the legs in then.
- Right, that would be called thinking ahead.
- Yeah, that would be.
- I gotta learn to do that better.
Then here would be the lumbar support,
'cause you're probably gonna use, need a lumbar support,
unless your car has the automatic lumbar support,
which a lot of the newer ones do,
and they have some real nice ones.
Some are electric, some are the hand crank.
Some people don't even know they have 'em in the car.
- Right.
- I've walked out to people's car with back pain,
and sure enough, they've got a lumbar support.
Never knew they had it and they say,
- It's just one of those knobs there
that they didn't realize was there.
- "Wow I didn't know that."
And then they feel so much better.
So it's one of those just being
- Was that the bonus by the way, Brad?
- Right, exactly!
- Alright, what a nice deal.
Well, the other thing when you're in the car, Brad,
and you're using a lumbar support, you know, a lot of times
if you don't have it in the car,
you can take a rolled up towel.
- Sure.
- And what's nice about this,
the reason I like this to start off with people,
before they actually buy one is because some people,
when they're having sciatica,
they like to have more of a thicker towel,
and later on, they can get by with a thinner one.
- Right.
- But initially they really want that
big thick towel in there.
And that way you can, you know, experiment with it,
and see which one actually works.
- A lot of that depends on the size of the person,
the seat, some people have wore out seats
that don't have a lumbar support
and they need a thicker one because of that.
Sometimes they have the scooped in seat.
- Right, it's all an individual basis.
- Again, the other thing, by the way, as much as possible,
avoid driving in a car when you have sciatica,
I mean don't be going on these long trips.
- Right, right.
- I mean, you're gonna suffer.
- And if you have to go on a long one,
plan on frequent stops to get up and walk around,
as well as what we've done through here, so, wow Bob.
- Alright, remember Brad, we can fix just about anything.
- Right, but I gonna show them this, Bob, look at this.
- Oh, good Lord.
- Yeah, see, we got this heart here, and it's broken.
- And he doesn't know how to fix it.
- Yeah, but we're gonna get some
- We can fix about anything except a broken heart.
- We're gonna get her fixed.
- Alright, you can count on us.
- Take care.