How to Stop Your Low Back Pain at Home “Shotgun Approach”

How to Stop Your Low Back Pain at Home “Shotgun Approach”


Hi folks, I’m Bob Schrupp physical therapist, Bob Heineck physical therapist, together we are the most famous physical therapists on the internet, in our opinion of course Bob, and today Brad we’re gonna talk about how to stop low back pain at home using a shotgun approach. So we’re gonna take an actual shotgun and shoot your back and it’s going to feel a lot better? I’m afraid not Bob, but when I first started in therapy 20 years ago I had a therapist who was my mentor And this is what he termed, he said sometimes you just gotta throw everything at it and get to the point right away even if you’re not sure which exercise is gonna do it or which treatment, but you know it’s not gonna hurt So just get after it. I do this a lot Brad, I have a patient we try some things and we see what works The ones generally do work But they don’t always and sometimes you have to throw some different options at them. All right in case you are new to our Channel, please take a second to subscribe to us we provide videos on how stay healthy, fit, pain free and we upload every day. Also go over to the Facebook and “like” us because Brad and I, it’s a sad story were not liked as children and now we’re trying to turn things around so yeah click the “like” button or whatever you do Yeah, I don’t know Brad let’s start off with number one Let’s say this is back pain It’s come on and it’s severe and you got to continue on with your life obviously and you really want to get things going as soon as possible so there’s two scenarios that we’re gonna touch on, if you’ve got central back pain or back pain here Or if you have back pain where it’s localized Or if you have back pain, with the pain going down the leg, the sciatica symptoms And we’re gonna address both of those So two different scenarios, just back pain here or back pain, but the treatments are pretty similar They’re going to cross over quite a bit. The first thing you need to do is if it’s severe and you got one of those situations where you’re walking like this, and it just hurts to sit hurts to move, you think everything hurts you need to find a comfortable position and then use a cold pack on it and So that’s what we’re gonna go over first, and actually at the same time you’re gonna do that, as long as you tolerate ibuprofen or some kind of anti-inflammatory Across the counter medication you want to start that as well And the ibuprofen they recommend, we talked to a pharmacist about this He said do a three-day blast, yeah and I talked to my regular doctor Yeah, and his prescription, which I talked to pharmacist and they both agree, so we got a lot of feedback on this They’re saying three times a day, Times three days right and it’s like 600 milligrams, depends on your body weight If you’re not sure, look it up But typically like I’m 180 pounds, I can take three up to four 200 milligram Ibuprofen That’s the max, but if you’re a lighter person you’re gonna take less, if you’re a 100 pounds it’s two possibly three you may need to check on that, so I can maybe take five, Oh Bob yes Take the prescribed three times per day, you’re gonna get on that right away You’re gonna find a comfortable position which oftentimes we find laying down, the leg wedge works with a lot of people, but you could just use pillows as well I’d put pillows under your back. I’ve had people lay on a carpeted floor and put their feet up on soft furniture. 90 90 position Lay and put their foot up on the couch. You could lay on the floor and put your foot up on the couch right yep perfect Cold pack is one of your best friends when you’re really inflamed You don’t want to put a hot pack on it, to start right, initially. So if you’re just starting up, it’s just acute What we call acute meaning it just happened, you want to start with a cold pack But eventually you definitely could try the heating pad. Typically after two or three days depending on how it’s feeling if it’s still really tender and sore to the touch you may want to stay with the cold pack I just got one of these for my wife, but not for her back I got it for her knee because it was a good position for her knee to be in, and she thinks I’m a genius I said it wasn’t me, but her knee pain has gone away. Now she did some other things which we’re gonna go over in another video today. Okay, so we’re talking about backs. Let’s get “back” on track. Okay, so you’re gonna lay down with a cold pack 20 minutes. You can go longer I actually use this when I have a flare up and I’ll fall asleep with it in bed, and then as I wake up, I’ll just put it on the floor Because it’s settled down by then, so those are two things to start out right away with:the ibuprofen comfortable position, cold pack you can use a cold pack in this position three four times a day Now the idea with the ibuprofen is to do it three days and then stop I mean, not keep going with the ibuprofen. It’s done what it’s gonna do. Plus you’re gonna save your stomach and your liver It’s being safe with it. Okay next thing once you can start to walk without irritating it or walk as far as comfortabl I want you to start walking Walking is a big part of trying to get your back to recover and I just read a book on it and they said exactly the same thing and i’m gonna say walk on the flat if you’re gonna walk outside. Don’t walk up hills or on uneven ground, on a nice flat surface If you live in town you can walk around the block so when you’ve had enough you can easily get to your place. If you’re on a treadmill by the way a lot have a natural incline Sometimes you want to go to the back of the treadmill and put the screws up so that you raise it up a little I just had a neighbor that was having trouble with sciatica and she was having trouble on the treadmill. We just raised up the back and it felt better then. Perfect so good input Okay, so again Cold pack, position, ibuprofen, start walking. If you find yourself having one of these shifts We call it a lateral shift where you’re crooked and you can feel it or someone else you can see it when someone walks in the clinic. As a therapist you know one of the first things you’re gonna work on You’ve got to correct that shift. If you don’t correct that shift your back pain’s not gonna get better So you’ve got to get back to normal again, and Brad’s going to show an exercise to do that. So if you shift like you can see I’m shifted to my left, I’m gonna take my left shoulder. My feet are gonna be about a foot from the wall right here and close together I’m going to take this elbow and bring it up here and elevate the shoulder slightly. I always put a towel here too. That’s a good idea. Yeah, like that. There you go And then this gap right here He’s got a gap right here, and he’s gonna be pushing his hips this way And this is gonna straighten them out. Now you’re gonna do this gently, you’re not gonna force it in right away you’re gonna kind of bump into it and it might take ten or fifteen times, Particularly if you’re having the leg pain with this, if you do this and the leg pain starts getting better That’s golden. If you do this and it starts getting worse It might be too early for it, but you got to give it a few repetitions and give it a chance It’s one you’re gonna do throughout the day, Brad, and you can do this every hour Yeah but you got to get it straight or your back won’t get better, it can go on and on Typically about ten repetitions is all you need to do at once, you don’t want it to keep doing it 30 40 times That’s too much, and then the next one’s laying down Brad And this one can kind of cross over, sure this one almost everybody can do. Right away depending on how you’re feeling when you can start laying in bed with your knees up We call this hook line position knees together feet together And we just start going gently back and forth, I call these windshield wipers to my patients yeah, cuz the knees are going back and forth and Sometimes it’ll happen and Bob and I talk about this a lot is maybe to the right It feels pretty good, but to the left you bump into it and it hurts. Don’t push into that pain, you’re just going to go up to it And then you’re gonna go to the right you might go to the right five or ten times in a row and then go back To the painful way and oftentimes you’ll feel you can go a little bit farther, it’s subsided. So all these things we’re working pain free range of motion or close to it You can start with really small arcs if you want to. Exactly so again we’re trying to get motion back into the back without irritating the back. I’ll do the next one Brad? So now if you’re starting to get pain all the way down the leg, then you’re gonna want to make sure you try the McKenzie Method basically and you’re gonna wanna try some extensions, now we’re just going to show the basic pattern today Let’s see them back up because if we are in that initial flare-up we may need pillows You may not be able to tolerate laying flat, you’re gonna do this not on a table but on a carpeted floor is the best, and you might need more than one pillow even But we’ll start off with just one You’re just gonna start by laying down and see how your back feels with that, if it feels fine Or if it doesn’t feel fine maybe try a couple more pillows. The idea is it builds up the waistline, and then the back is more comfortable there It’s like this and any gradually you’re gonna take the pillows away and get into this position and then gradually you’re gonna get into this position, prone prop here The final move then is to try to go ahead and do some press ups, so you put your hands underneath your shoulders And you can just start pressing up like this. Now I’m not lifting up my pelvis I’m keeping that down on the bed And I’m trying to put an arch in the back right So right here stays glued down, right at the belt line Now it may take a few days before you can start to do press ups But we’re still working towards that direction, with the pillows, and then without the pillow, on elbows. We should say too Brad, you can do these with regular back pain too, just pain in the back By all means try these. These are good for most back situations except for what Grad has spondylolisthesis Spinal stenosis would not be good for those so Eventually you want to get way up into here, and we’ve got other variations on that too We don’t want to go into that now. We don’t have time. That’s more once it starts to feel better typically but Okay And then go ahead number seven right I would say Bob Would you probably agree this, anytime someone comes in with back pain, we’re addressing posture? Yeah immediately. Particularly seated posture, often times if sitting is uncomfortable, you want to minimize your sit time as much as possible. We understand if you got to drive to work you got to sit in your car. So at that point we look at lumbar support actually the support where the pain is, you know starts here and if it’s going down the leg we want some lumbar support, and we actually have a sample of lumbar supports if you look here, we got one two three four Those two are the same five six Six different lumbar supports and there are many more And you can see the differences, the size of them and that depends on the person’s body shape The type of chair you’re sitting in, whether it’s soft firm, car seat, or if it’s in a office chair, recliner, So what we do want. Let’s just grab one of those out Bob that you like like I like this one and we’ve got some of them down in our Amazon link down below, but we should get more because these are good quality yeah, they’re very good quality And this has a strap on so it can go around the chair office chair or in the car Yep in the car as well is pretty stretchy, you put it down right in the low back I like it a little bit lower on that sacrum there And it keeps you in that arch while you’re working or while you’re driving And you know you’ve got the right size because it’s gonna feel good right away. It’s gonna fit. That is very comfortable. Right it shouldn’t feel awkward or bad and what we always suggest is how do you know which size you should order? Take a towel Take a towel and just roll it up You can put some rubber bands around it, now this would be a pretty thin one And if I use this one and I put it here in a car seat like Bob has, or a chair And I find out that this particular size works Well, you can see that’s gonna be about where you want to be and It’s got a size on there, and I believe this is medium or small without my glasses, I can’t read it They have different densities too, is what you’re saying right? Right Yup some say they’re firm, some say they’re soft, and you’ll get a feel for that They have an inflatable one that we haven’t tried yet I’m kind of curious to try this one. You could put a little bit of different amounts of air in there and depending on the day vary the amount of arch you have in your back Yeah Now, we’re spending some time on this part because this is important, particularly if you have back pain when you’re driving, you need to adjust your back so that you don’t irritate your back and leg pain as a result of driving to work. Sounds good, Brad I think we’re running a little bit long Time just flies when you’re having fun. Alright, thanks for watching

34 comments on “How to Stop Your Low Back Pain at Home “Shotgun Approach”

  1. Eye Dupppz Post author

    I can feel knots in my back, when I move slightly I can hear and feel pops and snaps. It often sends spikes through my fingers, toes and/or head. Can you please direct me towards more information? Has been going on for months now

    Reply
  2. salman abu alsameed Post author

    Thank you most sincerely for the excellent therapy sessions & Wishing you both great success ib all your business projects in the coming year ** Merry X-Mass and happy new year

    Reply
  3. LaJessica Joiner Post author

    I just found out this year that I had bilateral sciatica. I'm in physical therapy 1 A week now. And I'm in constant pain in my lower back and legs. Your videos always helped me when I was first diagnosis

    Reply
  4. Silkie Shag Post author

    I have a titanium protesis on my back, because i had a herniated disc, now i started to feel pain in my legs, so motivated by the fear i started to search about exercises, and i found your videos, and i dicovered the McKenzie method thanks to you, my therapist weren't good as you, i tested your exercices and now i feel better. Of all doctors i had, no one teach me the McKenzie method, i dont know i they were bad or they just want some money, becuase the operations are very expensive. Thanks guys for your job.

    Reply
  5. Wild Otter Post author

    Trust me there is nothing better than medical marijuana for your back! Relief in 10 minutes or less. And also it's great for sciatica . All those pills aren't good for your stomach!

    Reply
  6. M Diaz Post author

    You guys are great !! My son in law just herniated a disk and is in pain . These excersise s are going to help with the pain , thank you

    Reply
  7. Kirsty Macfarlane Post author

    I take my pain killers then get out my yoga mat and do what my body tells me. Windshield wipers is a great exercise, I actually take it a stage further and let my legs fall to one side. Then, if they're over to the left, I'll rest my left foot on my right knee which creates a lumbar twist and stretches the hip and quad, then repeat on the other side. That works wonders for me, it's a nice gentle way to do a twist and if you put your foot on the knee it adds in the hip and quad stretch.

    Reply
  8. Loraine Spencer Post author

    So important! My acute phase lasted about two weeks, despite taking high dosage naproxen as well as muscle relaxers. Finally I was able to get to the doctor and they gave me a pain shot in my arm. I've gotten a lot better over two months but I still have the basic pain from SI and up and over. Some days it flares up after sitting, so it's back to bed and back on meds. I've seen a few chiropractors and am seeing a PT. I wonder if I'll ever be normal again…

    Reply
  9. Jazzy R Post author

    I have 3 large herniated discs L3-L4, L4-L5, L5-S1 which caused spinal stenosis and sciatica. Any suggestions on what to do?

    Reply
  10. Goldie Locks Post author

    hi, I'm suffering of mild osteophytes L4,L5, my questions are, Is there a possibility will back to normal my  lumbar area? is there any possibility I can do yoga now or after my treatment? please help me I'm worried.

    Reply
  11. John Holmes Post author

    Where are you guys located I need to see you. I’ve been having low back pain that goes from my glute and wraps around my pelvis to the front.
    Years of aggravating treatments that don’t work. They tried giving me pain pills witch I won’t take because I’m only 38 years old and I think that will ruin my life.

    Reply
  12. E H Post author

    How much walking, swimming can I do after third day of back strain? My life enjoyment mostly comes from being active and the Doctor I saw told me not to exercise for three days.

    Reply
  13. Jafary Ch9 Post author

    Sir I am facing back problem from last year It has been A long time and I am continuously facing that pain plz Help me what to do This pain was due to wait lifting at gym!

    Reply
  14. rivolinho Post author

    Did you guys ever do a piece on car seats and the best way to have them adjusted for proper support and taking pressure off low back?

    Reply
  15. Momanita Lulu Post author

    are these safe to do if the back pain radiates to the lower tummy area too? mine doesn't affect my legs but goes around my waist.

    Reply
  16. Shell R Post author

    Can I sleep with the leg support every night, all night? Someone told me, that it would shorten the hamstrings and that would be bad. Please let us know.

    Reply
  17. Eve Mcardle Post author

    So very painful can’t take anymore anti inflammatorys because thay raised my blood pressure 4bulging discs in lumbar spine 1bulging disc in neck

    Reply
  18. caseylm100 Post author

    I found the car lumbar products aren’t thick enough. I use a medium size pillow and works better and doesn’t sink into where the car seat folds

    Reply
  19. Aries Arriesgado Post author

    I have 3 bulging disc. I got it when I was in my early 20s. Now Im im my early 40s it attack me again. And the pain is so excruciating. Im going to try the exercise. Ty so much

    Reply

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