♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists on the internet ♪
(Bob clapping)
- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- 'Cause we're the most famous physical therapists
on the internet.
- In our own opinion of course, Bob.
- Today, Brad, we're going to discuss the one
morning daily habit that can cause you back pain.
You need to stop this, Brad.
'Cause you can end up starting the day with back pain.
What kind of day is that?
- Absolutely Bob, we wanna prevent that at any cost.
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'cause we're always giving something away.
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- Ah.
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Go to Twitter, Instagram, or TikTok, that's the new one.
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- 60 second of Bob and Brad.
- We talk really fast.
- Yeah, we're giving away the PRO-POINT, it's by OPTP.
This is great for those little trigger points.
- Yes.
- You can lay on it, it actually has a suction cup too.
If you have the right surface it'll work on.
- Yes, obviously it's smooth that's what--
- That you can go lean against it then.
- Right, yup.
- And you can put your feet on it.
- Yup, works for that plantar fasciitis.
It's self massage.
- I won't be able to get that off now will I?
- Yeah, we'll put that one up too.
- There we go.
All right, so what is this one morning daily habit
that can cause your back pain?
What you have to need to understand
throughout the night, your disks.
We're gonna look at the spine here, Brad.
The disks, those are those things, those substances.
- Yeah, not the disks in a plow, for plowing a field.
- Between the bones, between the vertebrae,
they fill up with.
Look it, it came down.
- That's because I didn't put it on the glass.
- They fill up with fluid at night.
Because they fill up with fluid,
you're actually taller in the morning than you are at night.
- [Brad] Not much, but little.
- But you're also, your back is more
vulnerable in the morning.
You're more vulnerable for herniations or bulging.
So you really wanna be very careful with your back.
Especially the first hour or two,
until you're up for a while
and some of that water squishes back out again.
- Right.
- So what you do, one morning daily habit you wanna avoid
is you wanna avoid putting your back
in this C position here.
So Brad would be in the C.
Do you mind going into the profile Brad?
- Profile. - Yeah.
- [Brad] I know what profile is Bob.
- All right, I'm glad you do.
- Okay, yeah so,
if you're sitting in the bed. - Here's straight posture
and there's rounded out like that.
That's putting stress on the disks
and they're already stressed out
from having the additional fluids.
So when do you tend to do this?
Let me show you.
Well, Brad, you're gonna show us.
- Well yeah!
- Getting out of bed, that's the first,
you know it's the first thing you do in the morning.
And a lot of people do it incorrectly.
- Sure, so often times.
- There's a pillow there for you Brad.
- Oh! Thank you.
Yeah, I sleep with a pillow, so we'll kinda mock that.
People get up like this.
So now I'm rounding, rounding, rounding
and right at this point--
- Look at how he's rounded out on the low back.
- Right, and then from here we round it, plus we twist
which even stresses the back a little more.
A lot of times people will get that, that have back pain,
oh, they'll get that, that sharp pain
and that's often times, or most of the time,
is where you get it.
So the way we wanna do it is,
Whoa, there goes my pillow.
- What a terrible way to start the day.
- Well I got a headrest on my bed Bob,
it'd never happen at home.
- I meant a terrible way to start the day is by bending
your back that way and putting stress on it.
- So I'm gonna pretend
and think about my back being in a body cast.
So I can't do that because it's casted in.
Sometimes a visualization will help.
But I'm gonna rotate, we call it log rolling
to one side, there we go.
- Now if your back hurts, you might even try tightening
your abdomen while you roll.
- Yup, that's a good point.
- [Bob] I just had a recent patient
who couldn't get out of bed without...
Mike, you worked with him right?
(Woman laughing)
And he couldn't get out of bed unless he,
without a lot of pain and if he tightened up his abdomen,
he had no pain.
- So that's like putting your natural back brace on.
I'm gonna tighten up, I can feel it with my fingers,
and now, it helps if you bring your knees forward
and let your feet come off.
I'm gonna push with this hand and my right elbow
and keep that nice and straight, the back,
There we go. - The back was straight
the entire time, there was no stress on it.
It's just a great way to do it.
- And I'm gonna remember good posture
while I'm sitting there and not slouching.
And then we're not gonna bend over to grab
our shoes or to put our socks on.
We have some options for that.
- Right, that's what I'm gonna talk about right now.
So one thing that you can use,
well, if you have flexibility.
Can see me over here Mike?
Or should I move back down a little bit?
How's that? - Okay.
- Okay, if you have flexibility you may be able
to just cross your legs over like this
- Sure.
- And put your shoes on.
- Or your socks.
- Or your socks on without rounding out and bending forward.
- Right.
- What you don't wanna do is this.
You're definitely gonna be rounding out
if you get in that position.
So, there's a lot of you out there
we know that can't do that.
Don't have the flexibility,
that can't the hips up like this.
So we're gonna give you a couple options.
One of them is, they do have long handled shoe horns.
And they also have elastic shoe laces.
We don't have one here set,
we lost ours, we can't find them.
- Any kind of slip on shoe that slips on easily.
- The long handled shoe horn. - You better move your,
there you go.
- Really helps out here, I'm not good at this.
- It does take a little bit of practice.
- [Bob] Yeah (laughs) I'm doing really well aren't I, Brad?
That is why--
- [Brad] You're gonna need an occupation therapist
to show you. - There we go, I got it.
- [Brad] Could you see that, Mike?
- This is why though,
we're gonna make, maybe, another recommendation.
By the way, you can also use something like this,
a reacher, to help put your pants on.
Because they can help reach down
and use them to manipulate over the leg.
- Now these are very commonly used.
Particular people after surgeries
and things like that, knees and hips.
- All right, this is why I love these shoes here
is because these are Zebas.
This is a new brand shoe, brand new just came out.
- There's the box, Z-E-B-A.
Go ahead, Bob.
I got a little story I wanna talk about these shoes.
- Yeah, you'll talk about once I'll show how they work.
These are designed actually,
I'm gonna push with my heel on this part right here
and watch how that rebounds right up.
This was designed for this to work this way.
- [Brad] It's spring loaded.
- It's got a little bit of a ledge there too.
- [Brad] So your foot slips and it doesn't collapse
and squish the heel of the shoe.
- Now what I did with these, Brad,
is I tightened these up almost as tight as I could.
- [Both] The shoelaces.
- So I wanted to show you,
I mean, I wanted to be truthful here.
Despite them being really tight, how I like them,
look at that, I can just slide them right on
and it pops right back up again.
- [Brad] Yeah, handy-dandy.
- [Bob] Yup, the same on this one.
Again it's as tight as I could really put it.
And it pops right back up again.
Now watch this part, this is even just as cool.
Now it's got a little bit of a ledge here
so when I wanna take them off,
I can just go like this and it'll pop right off.
Same right here, little bit of a ledge,
I can pull it right off.
- I just love these shoes
because we don't endorse a product unless
we really like it. - Right, exactly.
- So a couple weeks ago we got a pair
and I got a pair for my mother who's 84 years old.
She has a very difficult time bending over
safely in her chair without getting--
- A real safety issue.
- It is, and I just came back,
I talked to her last night about it.
She's had them for 2 weeks and she said she just loves them.
'Cause last time we bought her a pair of shoes
for 170 bucks at the store,
she didn't like to wear them. (laughs)
So they just sit off to the side.
- 170 bucks out the door.
- Right, but these and these don't even cost that much.
But she really enjoys these and she says,
they're easy to get on, easy to get off.
- These are well made.
These are motion control.
I would say these are 'cause look how stiff they are.
- Right, they're definitely into
that range of motion control.
- They've got good grip.
That was the thing, my wife said,
"Make sure you point that out."
'Cause she was looking at them
and she goes they look like they might be slippery
and it's like, no, they're not slippery.
They hold the floor quite well.
So for anybody in your life that you're worried about.
I may be getting some for my mom.
'Cause it's the same issue with her.
They come in with a lot of styles
and they also come in a wider version,
which your mom needed.
- Yeah, right,
- Because of swelling. - My mom, she has
some swelling in her feet
and ankles and that was a concern too
and it's worked out well.
- Okay, well anyway lets move on to the next thing, Brad.
So after you got your shoes on
and you maybe had some breakfast,
you're gonna go to work probably.
When you go to work, a lot of people
they may be hitting the car
within an hour after they get up.
They may do this,
they may sit in the car in a slouched manner
or a rounded-out manner.
Or even if they somewhat try to stay straight,
they're still rounded out.
- Because their seat, their car seat is not built properly.
- The seat is rounded out quite often.
So what we're gonna recommend there
is you may wanna start off with just a rolled towel
to see how it feels.
You're gonna put it in the lower arch of your back.
And if you're kind of a thinner person
which I guess I am, you probably don't need as much towel.
If you're a larger person with some major curves,
you might need a bigger towel.
- Or it depends on your seat.
If you got a seat that's really hollowed out
or really soft seat, usually a little bit larger.
And you'll know when you put it in.
- Yeah, so you would try this
and see how you like it for comfort.
Use it for a couple days
and then if you decide that yeah it does really help.
My back feels better,
I'm keeping my back in the right position.
Then you may look online
and look for one of the back cushions of different sizes.
One that maybe fits what you're looking for.
They have different densities,
there's a whole bunch of them.
We like the McKenzie ones, but there's a whole,
I mean you can try any one you like.
- Yeah, it'd be nice to have four
of them you could try but.
- I know that's the problem - It's one of those things you
have to kind of use your best judgment.
- You have to hope that it's gonna work for you
because this one actually is inflatable.
You've used this one before Brad?
- Yup
- My wife uses this one.
So it gives you a little variance
on how much air you put into it.
It's more of a thinner one, so it works out well for that.
So what were some of the hints that you can try
when you wake up in the morning.
Start the day off right, keep the back healthy,
and you won't be crabby by the end of the day.
- Right, there keep your back healthy and your wife happy.
- Yeah, and the people around you.
- Yeah, whoever you're by.
- All right, remember Brad and I can fix about anything.
- Except for.
- A broken heart.
- Right, but this isn't gonna help.
- No. - These back things.
- We're working on it though.
- Yeah we've got other options.
- All right, thanks.
(chimes dinging)