Hi folks
I'm Bob Schrupp physical therapist, Brad Heineck physical therapist, together we are the most famous physical therapists on the Internet in our opinion of course Bob
This one simple thing Brad is the number one cause of your bad posture
Well let's put it this way. It's the number one cause of most people's bad posture
So let's make that generalization, and I'll talk to you about in just in a second, but first I'm gonna
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We'll see if it works, all right number one thing, Brad have a seat. Yep
Because this is the number one thing that leads to poor posture and most people, it's sitting
We've become a sitting society
Sitting is what we believe it's almost the number one cause of back pain now because
We've become a sitting society versus a lifting society, but without the support here
What happens is most people after time when they're sitting
They begin to slouch, now if you look at this skeleton or this
Spine it's actually orientated
Just like I am, it's looking this way, the pelvis is there
And after a while you know this all happens because we're all fighting gravity right Brad, you're gonna start slouching like this
You're gonna begin in your chair
You're gonna be like this and what happens is this becomes your normal, your mind tells you
This is a normal posture for you and so as soon as you stand up you think you're gonna straighten up
No, you start curving like this, it happens over time and it
Yeah
It doesn't happen after one time it happens after years and years of doing this, and now this feels normal
This feels very abnormal,
And it's discouraging because you know you've had as well as I have high school children or even
elementary school kids come in
And they're just slouching, and then you say well
You just can't even stand it even if they don't have a back problem
Say you're gonna have to sit up, and you put them in a good tall seat of posture
And they said this feels really weird it feels weird and I look stupid
It's like no you look stupid the other way, I saw a kid the other day
Who was observing here and he was reading his phone which we always talk about bringing the phone up here
He was like this. I'm like oh my god
I should take a picture of him, and it was like the curvature was unbelievable
He was a young kid, but he was already hyper mobile in this direction, it's not so bad that you do that
But when you do it hours on end day to day
the body adapts to that position so we need to learn to
Approach our posture the way we need to so we can stay healthy well into our
50s even, that's right make it to your 50s like we have but by the way if you know
So the approach from the take here is that you want to try to correct your seated posture as best as you can
That way there's gonna be less of that carry over into the standing posture and all the other postures of your life
So that's we're going to talk about today, first thing, you're going to want to do
You know whether or not you're sitting in your car
Or you're sitting in an office chair or sitting at home on the couch
You want to get some type of back support so that you
reestablish that low back arch
somewhat I mean you don't want to be flexed like this, we want to get there's a little hollow in your back
we want to get that back into place, look at Leopold
This is a normal arch and a healthy back, the curve in curve out curve in and kind of that S shape and
this is the C shape, we don't like that. We want to get back into the S shape.
Often times car seats, furniture
have a position that promotes the C shape so we need to put a
Support of some sort in the lumbar area to get that S shape back where it belongs
You can try as simple as just rolling up a towel
Do you want to grab a towel? And start with that and then
Find what thickness works for you because
Some people they like the thick, especially if they're a larger person
Or if they're in the throes of back pain a lot of times the thicker towel works better. That's two things
That's pretty thick, but you can go
This is a towel
it's a little thinner and you're gonna put that in your chair
And once you find out it's like oh boy that feels really comfortable
It's not too thick not too small then you will probably want to buy a nice
lumbar support that's made, and they're softer, they last longer
They oftentimes have a strap in the back so you can position it in the chair and it stays there
Like I have here, for me this is way too thick. I have one right here
It's a thinner one much more comfortable for me. That would be probably about right for my car service inner one there
These are all McKenzie rolls. We got all these products listed down below in our Amazon preferred list, now
this is the one that Brad always touts, he always likes it. The Everlasting
Back support and we got that down below, you really like this in the car you like this on your lawnmower
It's memory foam
Yeah I do want to warn you if you live in a cold climate
The memory foam it's pretty stiff, if it's ten degrees out it takes about five minutes for it to warm up and you to sink into it
Good point actually I remembered that earlier in my career
We used to always say that you got to remember that because what we used to use it with people with
Cushions in your chair, for wheelchairs, and it would be very hard on their butt
when they first sit down, but for me personally this has been the answer to my driving
much more comfortably. Bob it doesn't work for and it shows you again it's going to be different for each person obviously
I don't like it at all in my car, but I do like it in my office chair. It works out perfect here
I just slip it on there and
It gives me the support here. You know because when I'm working
I'm kind of a little bit forward
And I'm not leaning back
So it gives me enough support that I can work forward and still have the support, that works outs great
So you need to work with this, it's not a purchase one lumbar support you're done
Look at how many there are, there's an one inflatable, this one
You know this I could see maybe working for me
this is about the right size that I could see in my car, the car seat
From your office seat it's gonna be probably dramatically different, when you're on your couch you may want to take a throw pillow
Otherwise you're gonna need something pretty thick, because on your couch
You're gonna sink in so I always use a couple throw pillows, on a recliner or a couch, so
The other thing that works out nice sometimes if you want to spend the money
The latest rage has been the sit to stand, you want to go ahead and show that Brad?
So it's a computer workstation the computer would be here. We don't have one on here, but everyone knows what they look like
But you can sit, or you can stand and this
simply raises up to here, and it raises of course the screen would be here and typing would be here
And I think they recommended it about half every half hour you should stand for eight minutes and then
sit for 20 minutes, and then move for two minutes, so you're not stuck in the chair
But you don't want to stand all day longand what I actually like I like a stool
So you can get that kind of
a halfway mark, the stand position so you could work in here
And then it's easy to stand up and bring it up, Brad used to work with people in factories
And that was often the recommendation, was people who have worked at machinery
they'd have stools where they could half sit half stand and then they could stand
But if you could just sit and relieve the legs and the back a little bit for a portion of the time
But that is the other key is that you do want to walk as much as possible, break it up
You know if you're gonna
Use a fax machine or something like that or make copies, get up
And do it, spread it out throughout the day, go up and get the drink of water
You become more productive if you're breaking things up, you think you're more productive if you focus
But that's not the case, lunch break go for a walk, and a lot of companies are
promoting that as well too, so I'll go ahead and show us some stretches here Brad that you can do in your chair
That'll help reverse that curve.
You're like this all day long, right
So if you don't have the support in there, one we always recommend is the hallelujah stretch
So you're just stretching the back in the opposite direction, well one thing
I want to bring up Bob
And I was just at an office supply store last night or the night before
They had a lot of these office chairs that came up to here
If you have one of those
get rid of it, get one that's much lower so that you could see these stretches
You really need to do a stretch and arch backwards to balance out the range of motion of your spine
It's gonna give it much more health over the long run.
When you have one of those office chairs that roll, make sure you keep the back stiff
You don't want to have the flexible back set loose
Oh, yeah, because it just goes back and it doesn't give you any support
But Brad's brought the ball out for a good reason. Want to play catch? Sure No
So just at any big box store you can get a ball. I mean those are very inexpensive
And it needs to be a little squishy, this one's a little flat, that actually works better. So just keep it by your desk and then every so often
What's nice about this is
you can use it in any chair
that even has a higher back and you just lean it back against it
You can stretch it this way, but you can hit different parts of your back by doing this. It works out really nice
I really like this concept
Yeah, it's very inexpensive and very effective and we get a lot of comments
about how people are feeling
Relieving their back throughout the day in a seated position, the other thing is your chest tends to round you out, get tight
If you've been sitting for a long time, so you can actually just go ahead and
Stretch back like this or stretch back like this or stretch back like this to stretch the chest out
Works out well with the ball because you can really stretch the chest
Emphasizes it really gets that back where it needs to be, I see we're running really late already Brad
I'm just gonna show one more thing here
Along with that it's always good to do some strengthening exercises
Yeah, there you go try that one Bob
So this is the Sankband which we're big fans of because they're good quality bands, I just had someone that
contacted Brad and said their bands kept snapping on them. Yeah. I can't guarantee you that these won't either
The tubing I don't think will snap on you very easy, but I think they're gonna snap less likely than other bands, right?
Better quality, one thing about any band is you have to keep them away from edges, it has to be on a smooth surface
But anything has a sharp edge. Even if it's not an edge of any sort
It's gonna shorten the life
Dramatically, so if you just keep one of these bands by your desk like this and you're gonna do this you're gonna actually keep your arms
at a right angle, the elbows and you're going to go back like this you're gonna squeeze your shoulders together
this is a great strengthening exercise and
Fires up the muscles that are supposed to be fired up back here. So even when you get done
You're gonna stay in better posture because now those muscles are activated and they're doing the job
they should be doing, it gives circulation too which is gonna help with that back pain as well, puts you in better posture
Gonna wake you up, everything is wonderful about simple little exercises, now if you don't have the bands
Right now you just do some shoulder squeezes
You know like this and that'll start working on your posture, you're still working the same muscles
Just not as aggressively, take a deep breath in, get that oxygen in, a lotta little keys that are gonna help you
Stay awake and productive at work, all right thanks Brad, very good, what do you say, Lonnie can you catch?
Uh oh here we go
Thanks for watching