(theme song)
- Booyah.
Hi folks I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- And we are the most famous physical therapists
on the internet.
- In our opinion of course Bob.
- Short video today.
We're just gonna show you five simple ways
to take pressure off your back when bending.
You know this is one of those things
when you have back pain, you want to stop back pain,
you gotta quit hurting your back.
Your body has a remarkable ability to heal itself
in the right circumstances.
- Sure.
- So your back can actually heal itself,
if you let it, but you can't keep hurting it
if you want it to heal. - Right.
And we're gonna show you some ways you
hurt it on a daily basis and a small little way
that adds up over time.
Little things that you may not even
be aware of. - Yeah, cumulative effects.
- Right.
We're physical therapists and this is our real wheelhouse.
Isn't it Bob? - By the way
if you're new to our channel please take a second
to subscribe to us.
We provide videos how to stay healthy, fit, pain free.
We upload every day.
Also you want to join us on our social media platforms.
We've got Instagram.
Official Bob and Brad.
Join us there.
We got some cool things going on there.
We got a Facebook Bob and Brad.
We're gonna be doing some giveaways coming up again.
- Oh, yeah.
Good.
- When we hit a million.
- Yeah very soon. - When we hit a
million subscribers.
- We're within a few weeks of that.
- I'm thinking within the end of the month
that we're gonna catch it.
- There you go.
- Alright, number one.
When you're trying to slip away
to take pressure off your back
your back, and I'm coming to show
you here. - Here.
Yup.
- This would be, this guy, right here,
is facing that way Brad.
- Yup.
- So this is how it would be.
Your back is designed to be the strongest
when it's in this position.
Which is a slight curve in at the neck,
slight curve out here,
and a curve in here at the low back.
That's just the way the bones fit together.
They lock into place this way.
The facets, or facets.
- Facets.
- Yup.
The facets they lock into place.
So I always say it's almost like if you're take
some Lego blocks here.
And I got the neck, cervical seven, 12 for the midback,
and five green ones
for the lumbar. - Color code.
That's Bob he's very creative.
- Yup.
So look at this.
When they're all locked into place look how solid
they are. - It's solid.
- They can really take a lot.
But as soon as you bend forward
and they're not locked in place anymore.
(crashing blocks)
Brad, it's chaos!
- Why Bob? - Yeah, so.
- Why?
- You want to keep your back locked into place
as much as possible throughout the day.
So when you're, if your gonna pick something up
and the Booyah Stik works really well here
for a reminder of where your back should be.
There you go.
Now I got - Here.
Turn this way Bob.
There you go. - I got three points
of contact. - Move this arm.
I can't see anything with that arm there.
Here.
Liz can you see that?
- Anything else you want me to do?
- Well.
Well we won't mention it now.
But we gotta touch right here.
Move this arm forward.
- What this.
Doesn't this work?
- There.
Can you.
Well you're.
They can't see the stick at all Bob.
- Three points of contact.
- There you are.
- Three points of contact.
As opposed to one.
Rounded out.
I've never seen this have so much trouble with this.
- I know.
And I don't know what
to do. - So.
Anyway, so I'm lifting something,
no matter what you're lifting.
They said always lift with your legs.
That's not true.
- Do it with the other hand.
That's the problem.
- Yeah, if you lift with your legs,
and you still round your back out,
it's still a problem.
So you gotta lift with your legs
and keep.
You want me
to do this? - There you go.
Yup.
That's it.
- There you go. - Perfect.
- Now, you know, this can train you
to lift correctly.
- I literally have my patients go home
and do this as an exercise,
that have back problems and they have to bend and lift.
And this, it gives them stronger legs,
and teaches them good body
mechanics. - Yup.
It's a good reminder so.
The next thing, number two.
You're gonna go ahead and whenever possible,
if you're gonna pick something off the floor,
or work on something, you want to lean on a surface.
- Sure.
- Cause this immediately takes stress off the back.
So if I'm gonna pick something off the floor
it's nice if there's some piece of furniture
nearby you can grab on.
- Yup.
- I always see people, you know like,
even when they the nurses are
working on those med carts?
- Sure.
- You know, grab onto the med cart itself
and pull the drawer open you know?
If you're working on a bed,
lean on the bed and move the
sheets around. - Right.
- Sometimes.
- Put one knee up on the bed.
- That's another way to take a little bit of
stress off the back so.
Whenever possible, by the way, I didn't just turn,
you know, change into puberty here.
I do have a cold.
- Yeah.
- In case you haven't noticed.
- Yeah.
It's Minnesota in January.
- Now this is another number three, this is a good technique
that I think that you can use
is that you can actually can, when you go down like this,
you keep your back straight,
but you can put your elbows on your knees.
Even one knee.
- Yup.
- And you're gonna pick something off the floor.
It just makes a big difference
in taking the stress off your back.
- Sure.
- I was going to show too, by the way the Booyah Stik
would work well for that, in leaning and grabbing
things off the floor,
but you could also do weeding this way Brad.
You could go out the backyard.
- Oh sure.
- You could pull
weeds like this. - You got a flower garden?
You got a vegetable garden you know?
Go ahead and you know.
- Yup.
Takes a lot of stress off the back.
- Could shoo off the rodents and stuff, if they're in there
with the Booyah.
- Or the mice.
Alright number four.
Bring the surface up to you whenever possible.
- Sure.
- So you talk about those gardenings,
those raised gardens?
- Oh, yeah.
As a matter of fact, if we do get a garden in the future,
that's we're definitely gonna have a raised garden.
About a three foot level.
Waist level's usually - Sure.
- The best.
- Lot easier on the back.
They have those desks now like we have an electric desk
that you can bring up to the right work surface
instead of being over like this.
In your kitchen, the commonly used items you want to put
those up, somewhere like between your waist and shoulder.
- Right.
- Don't put, you know, something that you
use everyday down below.
I mean that I know people wanna put the pots and pans
down there, but if you use a pot and pan, certain one,
everyday, put it up higher.
It drives my wife crazy when I say that but you know
I'm sorry that's just the way I'm gonna do it.
- Right.
- I hate bending over.
- If we do an ergonomic study of place that's one thing,
everything that's used the most or if its heavier
you try to get it, you know, waist level to chest level.
Not above shoulder level.
- And you're gonna find out it's just so much easier
on your day, when you don't have to,
there's not that stress level.
And number five, whenever possible,
you gonna go ahead and kneel down,
especially if you have decent knees.
But let's say I want to pick something off the floor,
this isn't a bad way to do it.
It's a lot easier to keep
my back straight. - Pick up the mess
you made there.
- Yup.
Pick up the mess.
Or if you're gonna be down for awhile,
you can get down on both knees,
or even one, you know,
three point stance like this,
if you're gonna work on something down below here.
I don't know what it might be, but
- Well if you're yeah.
- You're scrubbing the floor?
- Exactly.
One thing, you know, this is a little thing but
in our house we have two bathrooms
and one bathroom has the higher sink,
it's about four inches higher. - Sure.
- That they started making about five or 10 years ago.
And the other one's an older vanity.
And if you get that four inches,
it's amazing. - What a difference.
- When I brush my teeth or wash up
it's like it's amazing on my back.
It's like oh, I feel so much better.
That little bit, four inches. - Imagine being
my height Brad.
Nothing in this world was built for me.
So everything I'm bending over.
And you know.
And mirrors?
That's another thing.
You know keep us tall guys in mind here.
So they got all the mirrors down here and I'm like
you know, having to do this.
As opposed to, why can't I stand up straight?
- I really don't, it doesn't
bother me Bob. - It's discrimination!
- Well I know it is
but it doesn't bother me.
- It doesn't bother you.
No reason it
bothers you. - How many times do you
hit your head walking
through. - Yeah that's another thing.
This all.
- Goosh, goosh!
This funny kind of.
- Why do you always think I have a head injury
and I don't even remember things anymore.
- I don't see any scars up there.
- Yeah.
- There's always rounded surface.
- It's knocking the hair off my back of my head here.
- Well, that's your problem.
- Alright.
- Take care.
- Thanks for watching.