- All right, if you've got back pain on one side,
and even if it's going down the leg, a little sciatica,
but only on one side, well, I think we've got something.
- Try these simple fixes.
- That's right.
♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
- All right, so what we're talking about,
what can happen oftentimes is a pelvis can get rotated
just like this.
And on one side, the tissues, the discs, ligaments,
muscles get compressed.
- [Bob] Right.
- And that can happen from maybe you sprained your ankle,
you got a sore knee, and your walking with compensation.
And it changes and can actually tilt that pelvis.
- And cause one-sided back pain.
- Right, and it's all in one side.
So we got compression.
We need to.
- Decompress.
So we're gonna show you the glories
of decompression on one side.
- Four ways.
- Four ways, four.
Yep.
All right, so the first trick to decompress one side
is you need to take a broomstick.
We got a mop here.
You got a.
- Or a Booyah Stick.
- Yep.
Something about four, five feet long,
and it needs to be relatively strong.
You can do this in a seated position.
- And you walk your hand up.
- Up, there we go.
- As high as you can go.
- Yep.
- And you lean.
- So you can see right here, it's stretching Bob's shirt.
Well, it's doing the same thing
with your back muscles, the disc, everything on that side,
that tissue has to get stretched.
- Decompressed.
- Yep.
So we're taking that compressed tissues
and stretching it out.
And you're only gonna do this
if it feels good while you do, like a healthy, good stretch.
- Absolutely.
- Now, it might hurt at first, but if you do it
two or three times and it gets better each time,
you're okay.
And then--
- You can do it throughout the day.
- Throughout the day.
And after you--
- Brad, I like my palm out.
- What you wanna do, a high five?
(laughing)
It's feeling better.
Also, after you're done with it,
it should continue to feel well.
Good.
- Right.
- It's possible that it feels good while you stretch,
but then it hurts as a result of doing it.
Yeah, that's a red flag too.
But don't get too aggressive with it is a big thing.
Gentle at first.
Get a feel for it.
- I'll lick your candy cane, Brad.
- Well, yes.
These are the Booyah candy cane stick.
Watch this.
I like it when you spin it.
It's like a barber pole.
- Right.
- Cool.
All right, we got number two coming up.
All right, number two,
if you can go up and you're tall enough
at a doorway or the door frame.
There's the trim on the door on the top
that you can get your fingertips around.
We don't have a door here in the studio.
It's over there, hard to get at with the camera.
But what we did is we took the trim off the door,
and the door's about this high, and the trim on the door
gives you just enough to hold onto,
and then you slowly let yourself down.
- [Bob] Every time you go through a door.
- Yep.
- [Bob] Stretch.
- Yeah.
And if you're too short and you have to jump for it,
it's not an option
unless you've got a stable stool to stand on.
But this is all you need.
You don't have to put all your body weight through it,
just enough to stretch.
- [Bob] Give a pull.
- Yep, you're gonna hold it for five, 10, 15 seconds, there.
And you make sure it's on there good and solid
so you don't pull it down and get hollered at.
All right, number three coming up.
Number three.
Now, Bob, this one seems too simple.
- I know.
(chuckling)
By the way, you do it on the side that hurts.
- So this is my sore side.
You simply, while you're standing, reach up and stretch.
- As high as you can.
- So we're getting some decompression here.
You can, I can feel the stretch there.
And then you walk like this.
Now this, I thought was a little weird when I heard it.
However, we've got this from Rick Olderman.
- Right.
- He's written a number of books.
He's done this with many patients.
- He's the man.
- And he says this has worked with many of his patients.
- Brad, what do you want?
- What?
- Yeah, you.
- Oh, another one?
(laughing)
- No, you have your hand raised.
- Oh, I got a question.
- Question.
- Yeah.
Yeah, just pretend you're a good student
raising your hand before you speak.
(upbeat music)