♪Bob and Brad ♪
♪The two most famous ♪
♪ Physical therapists ♪
♪ On the internet. ♪
- Well, hi there 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.
- Today we're were gonna talk
about five things to give your painful back relief
while you're watching TV.
These are really simple to do
and they can make your life better.
- And they're field tested Bob.
- Plus we're doing a giveaway.
So If you are new to our channel,
please take a second to subscribe to us,
we provide videos on how to stay healthy,
fit, pain-free and we upload every day.
Also go to bobandbrad.com and go to the giveaway section.
- That's right - This week we are giving away
a thermatech infrared heating pad.
I really want to show real quick-
- Right now, yeah
- We're gonna show it later, too.
- Absolutely.
- So you can also go to Facebook.
It'll be pinned at the top of the page
and go to TikTok, Twitter, or Instagram
if you want a sixty second version of our program.
- Absolutely
- We're doing a podcast now too.
- Oh Bob I know, I'm excited about that,
I can't wait to hear myself on the radio
or wherever it comes out.
- Radio. You're really with the times, Brad.
- Okay. We're going to first thing.
Number one, you could, when you're sitting
actually, it's better for you to be slightly reclined.
There's less stress on the back,
but the big thing is you don't want to be
in that wrong posture when you're sitting.
Which means like on a couch or a recliner
a lot of them don't have a lot of support in them.
- Yep, they might be worn out and
there's actually a hole.
Sometimes you can buy them.
They're just, it's like, how can they even sell them?
I always wonder.
Or the soft, gushy ones.
They're too soft and gushy.
- And whenever I go to a family member's house
the first thing I do is grab a pillow
and put it behind my back and bring your own.
- You don't bring your own?
- I don't bring my own. - That's coming though, I bet.
- That's probably coming.
The Bob Trump pillow.
So a throw pillow like this works out really well.
It just, when you sit in the chair
put it in there and it's going to keep you nice
and straight versus slumping like this.
- When you put that in there,
you're going to feel it, good support.
If it feels like a big bump,
you may have too thick of a pillow.
You have to get a thinner one.
But boy, I keep my chairs surrounded with what I need.
All these things that we're talking
about, actually.
- You know, with all this stuff
this isn't one of the numbers, Brad.
But you should try to make the sitting not prolonged.
You should like maybe get up during commercials
or, I mean nobody watches, commercials anymore.
- Commercials hardly exist.
- So get up every, you know, half hour or so
and walk a little bit.
- You just gotta pause you know, that's kinda nice.
- Yeah. All right.
If you are younger than 40 or 50,
you might try and you have back pain.
You might try lying prone on elbows.
I'm going to show that right now.
- Now that's a prone.
I have to think about that.
Just show him.
- Yeah. Prome means onto your stomach basically.
But every so often
because throughout the day you're doing a lot
of bending forward, like this
we're trying to take it into the opposite direction.
- Right.
- And so a good start to that is just to get
up on your elbows and watch TV, you know,
for five, ten minutes this way.
Just giving yourself, your back a break.
- Yeah, its actually reversing the arch,
which is good.
This Lower Doris is right here.
You want to maintain that.
It's healthy, so absolutely.
- Yeah all right.
Number three, Brad, at any age, you can try this one.
And that would be like a 90, 90 position.
You've done that before.
You wanna lay down, Brad?
- Yes, I do, Bob.
I want to lie down and actually
you know, we could go to the extreme of
putting that up.
- The thermatex?
- No, the chair, the stool. - I was going to use this.
- Okay, that's fine.
But typically in your living room
you can put your legs up-
- On the ottoman or something.
- Yep ottoman, or you probably wouldn't
have a chair like this but a nice cushy one
and you know, that's one option for the 90 degree bend here.
And one in the hips.
That's how it became the 90, 90 position.
- Sorry, right in front of the camera.
- Don't block me, Bob.
- But these leg wedges work really well.
Brad, you like this?
- I do.
I think anybody, most people
are going to find this very comfortable.
Wow.
- You fall asleep like that sometimes too, right?
- Yeah. If I've irritated my back by doing
some silly yard work.
I probably shouldn't have been doing
but I was motivated.
- And he might put an ice pack in.
- Absolutely, I take the gel ice pack.
- Especially if the back is flared up.
- Yep, And I'll do this.
I'm telling you, I've done this
When I'm in the middle of yard work, it's like, Oh my gosh
go in the house, do this for 20 minutes.
- Sure.
- Then I can go back to work, then.
- This is a good example of managing your pain.
You know he's actually stopping
his work and doing this.
Now, they do have wedges that are
what do you call that triangle shaped?
Without the bump on here that you can actually
lie on behind you.
- Yeah you're not going to put that on your legs.
- No, no.
And it would just be a good way to keep your back
straight while you're watching TV.
- Exactly, some people in bed, you know,
you don't and it protects your head.
I do want to show them what else I do.
When I, if I ever use the couch to take a nap.
I still have a pillow here, but
grab that other pillow behind you, Bob.
Because if you don't have the leg wedge
you know, they're not too expensive, actually.
What, 25, 30 bucks,
But if you've got pillows lying
around, this is the next best thing.
- Its a good start.
Yeah, it's something that is going to take some
of the stress off your back with that way.
So when you're sleeping,
same thing, you could put that in place.
- You can finish the rest of the video.
- All right Brad, next we're going to talk
about the, you want to grab your infrared?
- Oh sure, absolutely.
- I'll grab mine.
- And he does mean mine.
I took it from home this morning.
- Yeah he brought it from home.
So I'm sure the grammar people are gonna
start talking about take and bring and all that too.
- Yeah, we've got to get an English major
on staff and help us out a little bit.
Cause it's, we're a little slow Bob, but that's all right.
- So as we enter into the winter months,
these things are really, these are the go-to
- You just wait for another month when it gets to be ice
on the driveway.
And it's like, anyways.
- So this is far infra red heat,
which means regular heat only penetrates
like a millimeter, very little surface.
- Basically, skin deep superficial.
- Any type of heat.
- Now this heat would actually, we can actually show
this on a ruler.
- So on this heat, this is the regular heat.
The little red represents that.
Now this side represents-
Oh, that's I think going all the way through Brad.
- Oh that's if you double it.
- Yeah if you double it on both sides.
- 2.36 inches, which is right there,
you know, it's good.
- Oh, I'm sorry, it's on this side.
- Oh, no wonder.
Well, we moved, you know, did you notice our new digs?
So some of our stuff is mixed up.
- We're off.
- Yeah. It'll take a couple of months of course.
- But that's how deep it penetrates.
- So that's going to get to muscles,
going to get into the joints and it does not get
in a real aggressively.
It's not a hot heated, its a gentle warmth.
We love them.
We've had them for about two or three years now.
- Oh I bet you more than that, Brad.
- Could be, time flies when you're having fun.
- And I know that the manufacturers of these
they have one in their lobby or two
in their lobby now.
I guess one has been there since 2001, I believe.
- When they opened up and they leave it on 24/7
because it only costs pennies a day to run.
- I mean, they are very well built.
You don't have to worry about that at all.
- Yeah, they take a while to heat up.
They are expensive.
- Yeah.
- I'll say that too.
If you use the link below, we can
get you some money off on it.
- Make sure, you know, if you do really benefit from heat
especially deep heat, then it's going to be worth it too.
- Right. And I would just do it every night.
I mean, I leave it on for hours because they found
I believe they had a study that showed like
if you do a twice a day for like 45.
- 45 minutes, and that does take that
extra 10 minutes to get that deep heat in there
but you won't get it if you're just
using conventional hot pack, for sure.
It's going to be skin deep again.
So, that's-
- Just keep it in your favorite chair.
And the last thing you can try
a number five is actually try some stretches
while you're watching TV.
Get down on the floor.
Now again, if you're younger
you're probably going to be able to try these.
The extensions where you actually,
you may again start prone on elbow.
Then eventually you go to hands underneath,
and you start bending the opposite direction.
Just doing a couple of stretches
like this every half hour, hour or so.
- Especially if you have a job where you sit a lot
or you drive a lot commute to work and back.
That seated position, really this helps
counteract that posture.
- For a lot of you, your pelvis is going
to come up like this cause you're tight.
So you try to keep your pelvis down
and do micro ones to start off with
and then eventually work up to the full one.
- I really don't think there's many people
as flexible as you at your age, Bob.
- Age 60, so Brad just turned 58.
Brad, do you want to show rotations and fluxion
probably too.
- Sure you bet.
So this worked out, you could do this on a carpeted floor.
Works great.
You, you can do these in bed.
The one on your stomach, you can on bed,
but that's not so good.
So we're going to be in this hook line position
where the knees are up,
relax, put your feet together here.
You can do the shoes on or shoes off.
It's not that big a deal.
And we're simply gonna relax.
Think of your shoulder blades, being glued to the floor
and just rotate so that your hips leave on one side.
And that gets a little low back rotation
which is really nice for some circulation.
And you'll only go as far, this tolerated a lot
of times people, if you do have a back problem
one way will go easier than the other.
Keep it in the pain-free range.
Eventually the tight side typically loosens
up so that it evens out.
You know, I wouldn't do more than 10 to 15 of those.
- And then you do a little bit of flection.
- Right, now these you're not having-
I'm not having everybody do these.
- You're figuring out which one of
these exercises feel better to you.
- That's a good point, Bob.
- So, Brad's just doing some, a little bit of flection there
of the hips and-
- Sometimes double knees.
That does feel good.
Now I've got spondylolisthesis, you know.
- That's why it feels good for him.
- Yeah, this is-
I won't do that one laying on my stomach because of that.
- And I won't do that one.
That's more for spinal stenosis or spondylolisthesis.
- Yes, all right there.
That's it Brad.
And that's all five.
- Wow, we're done already!
- Yeah we're already done.
- Time really flies when you're having fun.
- I hope you guys are having fun too.
- I thought we were going to get distracted
by the people putting the cables in.
- Never even thought about it.
Adios.
- Peace.