3 Simple Daily Habits That Can Take Away Back Pain + GIVEAWAY!

3 Simple Daily Habits That Can Take Away Back Pain + GIVEAWAY!


♪ Bob and Brad, the two most famous ♪ ♪ Physical therapists on the internet ♪ (upbeat drumming music) – Pump it up, bring up the energy, Brad. – I’m ready, Bob. – Hi folks, I’m Bob
Schrupp, physical therapist. – Brad Heineck, physical therapist. – We’re the most famous
physical therapists on the internet. – In our opinion, of course, Bob. – Today we’ve got three
simple daily habits, that can take away your back pain. Plus, we’re doing a giveaway! That’s exciting, isn’t it?
– Well, that’s something new. That’s something new Bob. – It’s not new because we’re always givin’ something away.
– That’s right. – In fact, 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,
yeah, go to www.bobandbrad.com, we got the giveaway section. It’ll show what we’re giving away today, which is the Thermatex
infrared heating system here. We’ll talk about that. – In just a few minutes. – Yeah, in just a few minutes. But you can also go to Bob and Brad. It’s pinned to the top of the page. – The Facebook, – The Facebook, yeah. – All right, we’re up with
things, okay, Bob, what’s up? – All right, so these are
just three major things that we have most people
with back pain try. So the first one is, we’re gonna just jump right into it, Brad. You really wanna try to walk. Walk for like 20 minutes, especially once you get
up that 20 minute mark, the studies have shown
you’re increasing blood flow to the area, you’re increasing blood flow, ’cause there’s something that’s damaged. – Sure. – In your back, ligaments,
artery, not arteries, ligaments, tendons, muscles, joints, and discs, yeah. – Now if your back is
so bad you can’t walk, obviously this is not an option, but if you’re able to walk, and typically walking on a flat surface you’re not gonna walk up hills. – Avoid the hills, avoid the stairs. – Right, or like on a road
that’s really crowned a lot. So that it throws your pelvis off, so a nice flat sidewalk works well. – Yeah, and if it does hurt, when you’re doing it, try a walking aid, you could try a cane, we
got the HurryCane here. – HurryCane. – Or walking stick. What’s nice about the walking stick, sometimes is they kinda
keep you up in good posture. – Right, exactly. – And they can give you support. – It’s a little bit
taller, so a taller stick. – Right. – We actually got some nice back stretches you can do with this. – Oh, that’s good. – Right. – What’s that called? – The Booyah stick! – There you go, Booyah! – All right. – All right, second thing, infrared heat. Now we’re going to this system right here. The reason we like infrared heat better than regular heat, regular
heat only penetrates, Brad, only this. – Millimeters, skin deep basically. – So on the other end
of the spectrum here, infrared heat will go up to 2.36? – Three six, yeah. – 2.36 inches, now let me show you why that’s a big difference. If you’re trying to get into the joints and the muscles and ligaments of the back, which can be fairly deep,
if you go just skin deep, obviously you’re not
having any effect on it. – [Brad] Right. You can feel it, it feels warm. – Yeah, it feels warm gives
you the warm sensation, really not doing much. You do 2.35, 2.36 inches, I’ll get it yet. I mean, you’re getting
down in there, Brad. – [Brad] Right. – Of course, there’s gonna be some skin and adipose and stuff like that. – [Brad] Right, some soft
tissue to get through. – But you’re getting down in there, so you’re doing something. And what they recommend
actually is twice a day, for like 45 minutes. – Right. – Now that seems like a lot, doesn’t it? – Well yeah, but you know,
that’s why with the infrared, it does take some time to get that deep. It’s not just gonna, you know. – But the point I was going to make, Brad, it’s not that hard to do. – Well, that’s true. – Because you do one in the evening, when you go to sit down to watch TV. That’s what you and I do, we just have it in our chair, right? – Right, in my recliner. – Yeah, so I actually do it
for more than 45 minutes. – You probably fall asleep with it. – I do, head nodding, and yeah. – Go ahead. – No, go ahead. – I just, one warning or caution, though, if your pain, if your back
pain is really flared up, it’s really tender, then I would not probably
use the hot pack. – Yeah, if it’s acute. – Right. – Meaning that it just happened or it just flared up recently. – Right. – Then you probably
wanna try the cold pack. – Right, exactly. But if you’ve got a tight back, and you just feel real tight, and you have some success and it feels better in a warm shower, then I would go to this. – Yeah, and plus, so that’s
the evening, during the day, because it’s got these straps,
and they’re actually straps that’ll help your posture. That’s why it’ll give you
kind of a double benefit. – Right here, let’s show, these are nice two inch elastic straps and that’s gonna pull your shoulders or help and remind you to
get your shoulders back, ’cause poor posture and a
bad back leads to more pain. – Right, and so you can wear this, and it’s got a six foot cord. – Yeah. – And good heavy duty commercial cord. So you can wear this while you’re working if you work at a desk and then you have to go
someplace, you just unplug it. And you’re off and running, and then come back later
again and plug it in again. – But if you forget and you leave this on, and you go to the store. – People will will talk. – People will talk. – They do already. Okay, the final thing, number three, what other daily habit, you do gotta find, generally we find there’s
an exercise for your back, that generally helps decrease the pain. This is in probably 80%
of the cases of back pain. So the first one we’re gonna show, we’re gonna show you three examples of exercises you can try. The first one is the one
that most people can do, even no matter what their problem is. – Okay. Can we move this away a little bit? – Yeah, sure. – So we’re talking about the hook line. – Yeah, hook line, yep. – So you can do this in your bed. You can do this in the morning,
we call, us therapists, at least Bob and I, we
call this hook line. – [Bob] Right. – So you’re lying on your
back, you bring your knees up, and you know your body’s
supposed to look like a hook or something like that. – [Bob] Yeah. – But anyways, that’s what we call it. Feet together, knees together, gently, don’t squeeze ’em tight, just gently, and gently go back and forth. Keeping your shoulders flat to the bed, you can have a pillow there, it’s fine, and then back and forth. Now you may find one direction is painful. The other one is not,
that’s pretty common. So don’t push into the painful side, work the pain-free side, and
after five to 10 repetitions, typically, the painful side
will loosen up a little bit. And then you can start
working back and forth. So again, do it in a pain-free range, bump into the pain and with
repetition it should loosen up and anything else, Bob? – [Bob] You’re kind of putting
me in a trance with that, going back and forth. – Well, of course. – If you want, if you want to go, when you’re all the way to the end here, you can actually do a little stretch even, and bring the leg over, kind of like– – A little bit more. – It’s like a little kick there. Like a little dance kick, isn’t it? – Yeah actually, I just
had a woman with sciatica, actually she was doing
this and it helped her to get that extra stretch
to get rid of the leg pain. – Yeah, ’cause that was
gapping on one side, so that it would work on one side, but it wouldn’t work out on
the other side for sciatica. – Right, right. But that’s getting into another story. – Yeah, that’s another story. Do you want to show the knees to chest? – Yeah. – Or single knee to chest? – Particularly if you have some stenosis, which I do, a knee to chest. And then work the other knee. And if that works good, you can hold it for a few seconds or hold and relax and do it five to 10 times
on each knee or both knees. And as long as this feels good,
you’re gold, you can do it. – Yeah, and that’s with all
these, they should be pain-free. If this increases your pain,
absolutely don’t do it. This might be good for arthritis too. With some people, Brad, they can’t bring up both legs at once, they bring up one, and then
they bring up the other one. – Exactly. – And then they go bring one down and then bring the other one down. – That’s a good point. – But if you can bring ’em
both up at the same time, fine. Some people have trouble
getting both legs up there, and they might have to
use a strap or something to go ahead and pull it up. – Right, around your legs like that. – Rolled sheet, right, or a belt. So I’ll show the last one, Brad. – You want to? – Yeah, you gotta get out of the way. – This was feeling good to me. ‘Cause I’ve got stenosis,
when I do that I’m in heaven. – Alright, well, good to see. This is the one that
this is gonna help a lot of people especially if you’re probably on the younger side, I would say. You’re gonna work on doing extension. You spend most of your day in flexion. Brad, you wanna show flexion? – Oh, bending forward, whether you’re sitting or bending forward, it’s the same thing to your low back. – So very little time is spent
going into this direction, I would surmise. So what happens is, that gets tight, and then eventually you
can’t, you lose the motion, and that can result in pain. – [Brad] Right. – So you start with your
hands below your shoulders, and you just start working your way up. And you’re gonna keep your pelvis down, Brad, I think that’s
what you wanted to show with that Booyah stick, didn’t you? – I wasn’t going to hit you, Bob. But yeah, so we wanna keep the belt level. I always tell people in the clinic, pretend that your belt goes all the way around the table and it
holds your pelvis tight to the table. – That’s a good visual, Brad. – Well yeah, it took me a
long time to figure it out. But you can see, Bob is really flexible. – Yeah, I’ve been doing these for years. – [Brad] Right. – So I’ve got the flexibility here. And you know, I really think
this keeps me out of trouble. – [Brad] Yeah, I agree. – And in fact, a lot of
times what we teach people is that after they’ve
done a lift, you know, a heavy lift and they’ve bent forward, we have them stand up
and even do one of these. – [Brad] Yeah. – And we have ’em extend that way. So it’s a great preventative one. – If you have spondylolisthesis,
you’re not gonna do this or if you know you’ve got stenosis, they’re probably not gonna be comfortable and you’re not gonna do it. So that’s probably estimated
maybe 20% of the population. – Especially as you get older. – Right, exactly. – If you’re over 55,
your odds of getting it are a lot higher. – That puts us in that category. – I know, unfortunately we’re
slipping down the slope. – You’re a good example of, you don’t have it ’cause
you do the exercises. – Well you had a, kind of
a water skiing incident, didn’t you? – Well, it’s a combination,
but we don’t wanna get into it. It’s not about me, Bob. – Why, Brad, why? (laughing) – Why, exactly right. – Remember, Brad and I can
fix just about anything. – Except for. – A broken heart. – There it is. – We’re working on it. – Say no more, Bob. – All right, say no more. (upbeat drumming music)

44 comments on “3 Simple Daily Habits That Can Take Away Back Pain + GIVEAWAY!

  1. Ginger Badjie Post author

    I've been following your simple exercises since I found your channel 2 years ago. Walking and swimming helps too. Are you give away ever international? Tried the mattress but the rules clearly didn't apply to non US residents. 🙄

    Reply
  2. Moggridge Post author

    Ah, I see, like Brad's handsomeness infra-red heat is more than just skin deep…👍😊

    Reply
  3. hym279 Post author

    Huge fan here, thanks for all your help and dedication. Tendinitis vs Tendinosis? Description and treatment differences?

    Reply
  4. Linda * Post author

    I did purchase a walking stick on your recommendation…love it..helps my posture tremendously! Thanks🙂

    Reply
  5. L.A Bailey Post author

    Oh I hope this helps me I have been in pain for over 10 years worked in the medical field for 28 years bent over in people's mouths working on teeth and I feel like I'm in terrible pain look forward to the video bless you guys

    Reply
  6. hym279 Post author

    How to massage and treat the psoas tendon? Hurts between hip joint and lesser trochanter due to over use.

    Reply
  7. L.A Bailey Post author

    Can you refer a good posture brace if I don't use one every day I get and worst pain as the day goes on but they are so constricting as most of them velcro around the lower part of your bus line any suggestion

    Reply
  8. Satoshi Chomsky Post author

    Nice shirt Brad. Great video guys. Great timing for me. Dealing with lower back pain caused by weight training.

    Reply
  9. Dean H Post author

    I am curious if your unable to lie flat on your back as result of sacrum pain are there any stretches that could possibly help?

    Reply
  10. Steve Fixes Pain Post author

    The large majority of people have back pain because their pelvis is not balanced causing the alignment of the spine to be distorted so walking is a bad idea. It irritates the tight areas around the hip joints and lower back because the joints don't move with a smooth fluid action .(like a wobbly wheel on a car). You are better putting heat on the tight areas setting up your back pain rather then the sore inflamed area. Heat is good for areas suffering from muscle fatigue without inflammation, for example the erector spinae muscles causing pain in the lower lumbar.

    Reply
  11. kelli christophersen Post author

    As usual this is very helpful to my 59-year-old body! I really appreciate you both. And soon it’s football season 🏈💚🏈💛🏈

    Reply
  12. Instagram: shakyillustrates Post author

    Thanks guys! I favorited the old lower back pain video you posted years ago and all of these are included there. So helpful! They really do help relieve some of the pain with consistency.

    Reply
  13. Bk Jackson Post author

    Thanks as always. I always knew that walking regularly helped keep my back in better shape but hadn't heard it explained about the blood circ. Every once in a while when I slack off regular walking my back reminds me of the importance of walking for back health. 😎

    Reply
  14. Frederic Karlo Post author

    I load heavy cement bricks on to pallets for 10-12 hours a day six days a week. What should I do for my crippling back pain and numbing in my legs?

    Humans weren’t meant to walk while carrying heavy loads every day of the year for decades until retirement. Just once I would like to hear some of these ‘experts’ chime in on that. Instead it is whatever will keep insurance companies happy.

    Reply
  15. dwi2u Post author

    Gleam.com, the contest designer always says that my e-mail account has already been used to log into Gleam and wants my Facebook or Twitter account. This happens, even though it is a new contest that I have never entered before. They are a fraud, trying to get into our FB account. Please do not use them for your contests.

    Reply
  16. Annikichan Post author

    Your videos are very useful, but I’ve noticed that you often mention stenosis and sciatica, but hardly ever degenerative disc disease. As a result I am a bit confused as to which stretches and exercises are good for DDD, which is what I have.

    Reply
  17. Late Bird Post author

    I tried the last exercise and ended up with horrible lower back pain. Do you use your hands to lift your upper body? Please explain this exercise in detail.

    Reply
  18. Shannon Fogarty Post author

    I am experiencing some back pain since yesterday evening and throughout the night. I can walk but i have to do it slowly and hold on to everything at home. even when sitting its hurting and also standing for a long time i have to hold something. also i had a question would this be something to do with being born with Spinabifida when younger? The pain is near my Spinabifida surgery scar and in the middle too.. Please let me know.

    Reply
  19. Ray Porter Post author

    Wouldn’t something warm make something inflamed which would make thing worse wouldn’t ice be better on a herniated disc

    Reply
  20. Tamra Gibson Post author

    Omg this is amazing. My husband and I would both benefit from this. #whocareswhostares 😊

    Reply
  21. Darlene Tripp Post author

    My husband has stenosis….i would love to see a video on just that and coping strategies…..for a man who is active…

    Reply
  22. Kashmira Jain Post author

    The Exercises you showed are all Yogasanas. They’re really helpful to relive the lower back pain. The last one done on the stomach, it’s called Bhujangasana, meaning Cobra Pose. The better way to do it is to wait in the position when you come up fully for 10 rounds of breath (in and out) while relaxing the lower back and stomach muscles. That’s the best way to do it.

    Reply
  23. Carol B Post author

    ♥️👏♥️ Bob and Brad, Many thanks to you (and the behind the scenes staff 👍😁) for your continued amazing time and efforts in helping us! Awesome video, so very helpful! 👏👏👏🥰

    Reply

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