- Today, we are gonna show how to sleep pain free
with back pain.
We got seven hints.
- That's right.
- So stay, stay awake.
- Oh, that (stammers).
♪ Bob and Brad ♪
♪ The two most famous Physical Therapists ♪
♪ On the internet. ♪
- All right.
The first hint, the first thing we could try is, actually
Brad really likes this.
I like it too.
It's actually a leg wedge that you have to purchase
but they're, they're fairly inexpensive and you put 'em
in place and it really puts your back in a good place.
- Yep.
- And your legs feel really good too.
But what, what do you do
in addition to that, Brad?
- Right. When I use this one and I have patients come in
and they're really in back pain, I'll put 'em
in this position.
I'll take a cold pack, a gel one
that stays soft when it's cold.
So you need a good one, and they're easily available
and you put it right on that sore spot.
Get this up under their legs, into their hamstring area,
nice pillow, and get comfortable and relax for 15.
- So Brad had a bad day,
you often go to bed, you do this, you fall asleep,
you wake up and you get rid of it. Right?
- Yep. I put that on the floor
and I, I can only sleep like this
for about two hours, but by that time,
my back can settle down.
- It'll settle down.
- And I can put that on the floor and sleep,
you know, sleep the rest of the night.
- Yeah. Let me just say right now, it's really
important to get a good night's sleep
when you have back pain because
you're trying to heal the back.
- Right.
- And your body needs the rest.
- Absolutely.
(whooshing sound)
- So if you don't wanna spend the money on a wedge,
which you don't like to spend money, do you Brad?
- No. I'm as tight as bark on a tree.
- Alright. (laughs) What does that mean?
But anyway, what you can do is try three pillows,
stack one of the legs.
- Yep.
- And gives us a similar feeling.
- Right.
- It's not the same.
- Yep.
- But it's, it's pretty good.
- If this feels good and you really like it, you know,
and you're gonna use it for a longer period of time,
that probably will feel better.
- Then open the wallet, take the cobwebs off and-
- Yes, yes.
- Pull out a few bucks.
(laughs)
(whooshing sound)
Alright. The second hint, this works really well
for people that are a little, I would say a little
more curvaceous, Brad.
If you have a bigger buttock, bigger hips,
this is gonna work really well.
You don't, you're pretty slim.
- Right. It still feels good for me though.
- Does it really?
Okay. What he did is he took a long sheet
and tied it around him so that it filled in this gap here.
Now again, on some people
this gap's gonna be a lot bigger than it is on him.
But, what looks, look what happened when it
when he lies on his back, it fills in that gap.
Now, lie in your side, Brad, and it still fills in that gap.
- Right.
- So, works really well.
- Yeah. Same with, same with this side.
- Right.
- So are we gonna talk, you know, if that works,
- Right.
- And it works well, you'll probably have a little more
comfort if you purchase.
It's called, this is called the McKenzie's Sleep Roll.
- Right.
- And it's made specifically for this.
That's why it has these tie wraps, and it tells you,
you have to match the size of that
for the size of your body.
- Right. For your waist.
- And then you tie that, and you have the same, same support
but just a little bit more comfortable.
If you do fine with that, you don't have to get
one of these.
- Right, exactly.
- Especially if it's temporary.
- No cost.
- Yep.
(whooshing sound)
- All right. On this hint, what we're gonna have you do
is actually put a pillow between your legs,
because it's gonna stop his back from rotating,
and it's actually gonna put less stress on the hip too.
It's gonna feel a lot better.
- Right.
- So, give it a try. I do this every night.
I do it more for the hip, but it is good for the back too.
- Yeah. It's amazing how nice that feels.
- Yep.
- Good night.
(whooshing sound)
- All right. Some of our, our patients are,
I'm sure you've had patients like this, Brad-
- Difficult ones?
- (laughs) Yeah, they had to sleep in the recliner.
- Oh yes.
- And I didn't like it, but they had to,
it was the only way they could sleep.
- Yeah.
- So if you have to sleep in a recliner,
we want you to take it as far back as you can.
- Right. Obviously I can't do that with this chair,
but you'll have to-
- Right.
- Use your imagination. So, goes back and I think
the one thing you're gonna probably go to Bob, is-
- Yes, put something behind the back.
- Put a pillow behind your back.
Sometimes one of these will work.
Other times a throw pillow.
- A a smaller pillow, right.
- A smaller one. That's what I use.
And when you put that there, you're gonna feel
that support and a more, it's gonna feel good.
It's gonna be comfortable and relaxing.
- But what I'd recommend, if you are a recliner person,
I would try the leg wedge, because it might simulate
what you're trying to accomplish.
- In the recliner?
- No.
- No. On the bed.
- On the bed, right.
- Or possibly, you know, the couch.
- Right.
- I've used it on the couch as well.
- Good point.
(whooshing sound)
Alright. Another hint is you might try the 90-90 position,
where you actually lie on the floor,
and actually put your feet up on an ottoman or stool
or a chair, and it's just a comfortable position.
I wouldn't recommend sleeping like this,
because it's a hard floor,
but you might take a little nap that way.
- Right. And you could put your cold pack under there
as previously mentioned. And just-
- Right.
- Just so you know, 90 means, 90 degree in the hips,
90 degree bend in the knees, that's why we call it that.
- Right. You can also try, if you wanna get
a good solid surface, you could put a mattress topper
on the floor and sleep on that.
- Sure.
- Or you could take your mattress if it's really sagging,
and take the mattress and put it on the floor.
Or you could put some plywood between the mattress
and the box springs, which my wife and I did many years ago.
- I hope you didn't break the plywood.
- Yeah.
- You usually make a joke about that, Brad. So, all right.
That's it. I hope it helps.
You gotta get that sleep, get those Z's.
- Z's! I like the Z's.
(funky upbeat music)
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