♪ Bob and Brad ♪
♪ The two most famous physical therapists on the internet. ♪
- Hi, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- And together we are the most famous physical therapists
on the internet.
- In our opinion, of course, Bob.
- Brad, I thought this is going to be a great video.
- Yeah, I do too.
- This is a video that quite often I run into.
It's when you have to stand for a long period of time.
For me, it's at athletic events. I don't like to sit.
Go to a cross-country meet or a track event.
- Right.
- And I'm standing there and I'm fine.
I'm actually fine for about an hour.
And then I start feeling it in my back.
- Right.
- And so these are some of the hints
you can do to stop having pain in your back,
your knees, your legs.
- Hips.
- Right.
- When you've been standing too long.
- Other option when people are at work,
a lot of times people have a work station
they need to stand at for the majority of the time.
In the clinic, we have people doing dishes
or just standing cooking is a long enough time
to get their back irritated or their knees.
Shopping, if I'm shopping with my wife
and she's shopping hard, I'm standing there.
My back starts to hurt even quicker.
I don't know why, Bob.
- I don't know why either. I wonder why that's the case.
- So what's one of the keys as far as what you can do?
I think what Bob is doing right here.
- Here, yeah.
- Now we don't have a stool tall enough,
but Bob actually is tall enough
where if you find a surface to sit on that's
just a little bit shorter than when you're standing.
- Right.
It's amazing how much pressure this takes off of everything.
- Right. So now you've got how much weight
through your buttocks roughly?
- It's not too much really. I'd say 25 percent maybe.
- But it feels much better. - Oh, it feels much better.
- Right.
- If you can lean against something
even really to some extent, it's gonna really help.
- So just anything like a stool.
If you got a bar stool or a stool that can change height
and you're just gonna sit for five to 10 minutes.
Then you can stand for that 20, 30 minutes.
- Well, Brad, you should talk about the work setting,
especially if you're at a work setting
where you are standing,
if they can get you a work stool that you can use
that you can use actually every so often
to briefly relieve the weight.
- And I've worked with some people,
some employers don't like to do that.
And they're misinformed, their productivity
is gonna go higher.
If these people have pain,
and if they feel relief when they sit down,
but can still work because
the stool's only a few inches lower,
it's gonna relieve that pain.
People can work better with that. Good point.
- Can I take the next one Brad?
- You bet.
- Okay. Lock knees.
I had a patient, Brad, that did this.
He was working at Subway.
And he would stand there
and he would lock his knees back like this.
- Yeah. So if you look at that...
- See that? How they lock way back.
- Straight right here.
- He'd stand there the whole time.
And his knee pain just got unbearable.
Because he's just jamming the joint when you do that.
- Sure. End range.
- So honest to God, Brad,
the only thing we did is we changed him.
We had him stand like one foot in front of the other.
- Yep.
- And had him slightly bend his knees.
- Let's look at that. So we got a little
and go straight once from there.
So talking about five degrees
- Slight bend, nobody knows the difference.
And that took away his pain, honest to God.
That's all.
But you stand for 10 hours or eight hours.
Your knees locked like that.
It's just jamming that
- Exactly
- The whole time.
So, all right. What's the other tricks, Brad?
- Other is weight shifting or like
that I was doing here at the beginning.
If you can put one foot up like this, boy, it just
changes the weight through your joints through your back.
And it feels much better.
You're only going to stand like this for a few minutes
and then you can go back to here.
If you're doing the dishes and you have that pain,
open up that bottom cupboard door.
And if this was a dish sink,
you can put one foot up here like this
and continue to do the dishes or like this
or otherwise in my case, I get my wife to do the dishes
and my back feels real good on the sofa.
- Oh, he's going to get slapped for that one.
But anyway, I used to teach a back school at Mayo Clinic
and that was one of the things we taught
and people really gave really good feedback
on putting their foot onto ...
- Right. It's one of those tricks that
almost everyone has in your house.
- What's the last one, Brad?
- This is what I do.
If you're anybody with spondylosis, right,
but we got a lot of people
on our channel with that.
If I squat like this, oh, feels so much better.
And I may hang out like this
just for about 20 seconds or so.
And then I'll get up like that.
Or if you do this and squat forward
if you're having that low back pain and this will
if it's the right thing for you
you will feel relief immediately.
- Sure.
- It's one of those things that it just
right now feels better.
And then you can go back to your standing.
- Well, the one that I like to do actually
is to put my hands on a higher surface like this
and do what it's called.
Yeah. There we go.
Cat camel.
Right?
- Right.
- Just make the, is that a camel? Or a cat?
- I don't know.
- Yeah. I don't know. It's around it.
- And camel, there you go. Yeah.
Just getting some movement in the back feels really good.
So just go up to some surface
that's about the right height and, and go ahead and get
some movement in your back.
- More people are probably going to be
like this than like me though.
Where the rounding, if you got stenosis or spondy
then the squatting or the sitting
will probably help.
- Right. Exactly.
- But that's another story, Bob.
- All right, Brad, enjoy your shopping trip next time.
Because I'm sure next time now she's gonna make you
go longer yet.
- Yeah. And the dishes.
Yeah. She's not going to watch this video.
We're gonna kind of stealth it.
- Send it in to her.
Thanks for watching.