Back Pain? Always Do This After Sitting- Critical!
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- เผยแพร่เมื่อ 17 ต.ค. 2024
- Back Pain? Always Do This After Sitting- Critical!
Bob and Brad discuss what you should do after sitting if you suffer from back pain.
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To skip to the "This" to be done, go to 4:00 . It's a standing back extension stretch
doing gods work
No thanks. I think these guys are funny!
@@LadeneD you didn't have to reply at all. It wasn't directed to you.
Thanks. I was hoping someone did that.... and you did.
Appreciate it
You guys are saving my life one video at a time!
Mine too lol
@Affiliate Online 8
Before I call my doctor for any ache or pain I look to see what you two have to say. You have helped me with sprained ankle, shoulder impingement and neck issues. Thank you!!!!
Same here! Gotta “love” internet culture where the comment with the most likes is one complaining that the free physical therapy advice they’re getting is too long and has a promotion 🤣 I love Bob & Brad!
Me too!
My tennis coach taught me this stretch when I injured my back. I've used it ever since. Unfortunately my lower back pain is still ongoing due to sitting so much & my posture is awful. All these little techniques are really helpful though. Persistence is key.
Get a podium for work if you can.
whats your current diagnosis? i also get pain sitting. i either have stenosis or si issues
In my teens, I was diagnosed with stenosis, spondylolisthesis, foramenal narrowing...L1 even has a crack. I sat at a desk for 30 + years and had hideous pain. There were times in my 20's when I couldn't even walk. About 6 months ago, I saw someone at work with a desk riser standing at their desk. I decided to try it. I now stand for 9-12 hours a day and for the first time in my life (I'm now 47), I have zero back pain. My neck is still jacked pretty often because--whatever TF is up with my cervical discs? Anyway, yeah-sitting was awful. I have to keep moving when I stand at my desk because my feet sometimes go numb or hurt, but it's NOTHING compared to my back pain. I wish I discovered this earlier.
Jason Kaiser You should have work as a OP Assistant or a nurse - always on a move 😅
@@v.r.2834 I wonder if it's too late!? Some people change careers late in life and some tell me 47 isn't too old. I dunno...thanks for the vote!
I hope the following helps, Your story runs like my own I spent four years unable to walk and in unbearable pain a miracle got me to China and a most wonderful physio therapists taught me so much, and saved my life. Please go see Chinese masseur tell them about your neck, they may fix it by dealing with the spasms, caused by sitting at desk so long your neck is the wrong shape, the muscles etc all stiff discs deformed. You can also try an inversion table that lets you stretch your neck using gravity alone hanging at about 20 degrees,[ no more] then after half hour start moving your head very gently from side to side like watching tennis. Good luck.
@@taooflovepassionandcomedy8722 hiiii can you help connect me with the physio you met? I'm miraculously in China too !
7:48 - That no look behind the back throw of the lumbar support towel with a perfect landing, though.
They did 12 takes of the entire video to get this subtle joke.
I'm a recording engineer i sit for hours Doing music sessions. . My back pain is so bad. It also affects my stomach. I was told I have arthritis in the spine and a small tailbone for my size. I do yoga daily it helps. But I'm grateful 🙏 for finding you guys. Dealing daily with this pain is hard .
Are you any better?
I’m a public transit bus driver 5’9”
Thank you guys 🙏
Texas Man Oh brother. Hope you’re kidding. I drove a school bus for years, no problems, except now I have ringing in my ears.
Bob and Brad you are spot on with this video. I have lower back pain, I have an implanted dorsal column stimulator (with a remote control!) to help deal with it, and I still have to take narcotic pain relief because I cannot take anything over the counter - long story. I have used trochanter rolls made from towels for years after learning about them in the one year of nursing school that I went through. I've used them in every way imaginable to help me align myself when I'm in bed and they really do help. I don't go to sporting events and sit on bleachers because walkers don't navigate bleachers very well and I'm very unsteady with my balance. My entertainment is crafting, which is something that I can do while seated. I make greeting cards and I sew a lot - and that is hard on my back but much less painful than standing and walking around. I have a really good chair with a lumbar support but I'm short and I have extra 'junk in the trunk' which makes it difficult to get my back positioned to take advantage of those lumbar supports. I wrapped a bath towel that I had folded around a length of clothesline cord from the Dollar Tree, secured the towel with a rubber band on each end, and tied that sucker around my waist with the towel in back. Now I have the support I need and I don't have to worry about sitting down and having the towel end up underneath me because it doesn't stay put in the chair and more . I get up and the roll just rides on that little shelf back there, and when I sit down I always grab the chair because I have rollers on them that are like rollerblades and if I don't hold on to the chair I bump it with one hip or the other and the thing goes sailing and I end up on the floor. Making adjustments in life so that I can keep doing the things I love is what keeps me going. At 67 I feel a lot older due to restricted mobility and body aches. Whenever I meet a new doctor and they ask me, 'Generally, how is your health Susan?' I come back with, 'I'm a relatively healthy fat chick with bad bones.'. I have three artificial joints, problems with my spine that required the stimulator, and I am awaiting the first of two total shoulder replacements when the Covid-19 scare is less scary. Add to all that hearing aids - due to a sudden loss of hearing and you can either call me bionic or The Terminator! Keep making your videos because you are sharing a lot of very useful information. I really appreciate you. PS: I had bariatric surgery for weight loss in 93 and dropped 200 lb but as my mobility decreased my weight started to creep up. I'm still 100 lb net to the good, but taking weight off when your sedentary is difficult. I am following what I call a quasi keto eating plan, because it's not 100% strict, and even my doctor noticed that I had dropped 10 lb when I went for my last visit without even reading my chart. It's slow going but at least the scale is headed in the right direction. My cholesterol is great . My sugar is not so great, but I suffer from reactive hypoglycemia due to the bariatric surgery and when I follow this eating plan I do much better. My heart is in good shape, my lungs are great, so I feel truly blessed. I do suffer from CRS (can't remember stuff) which worries me since we have Alzheimer's running through my family so I tried to keep my mind active and learning new things all the time. I just did not expect to get this old at such a young age, but it definitely beats the alternative!
I work as a mobile dog groomer, I will have to remember to stretch between dogs on my route before I greet the dogs. Many times I drive almost an hour between dogs, than I have to lift the dog into the van, on and off the table and tub. One of the best things I discovered this year is instead of rounding as you bend over it’s smarter to use a one hand or elbow to root yourself and carry the weight as you bend forward and keep your back as flat as possible. This one new habit is a game changer for my lower back.
Angie G ‘shu and tree’ is my favorite dog grooming channel on TH-cam. I wish all dogs behaved like the one in their shop. 🙂life as a groomer is way more physically demanding than people realize especially with large breeds. Drying dogs and clipping nails are the most exhausting parts of grooming. Getting scratched and bite happens almost daily.
At almost 40 I’m practically a dinosaur already. In retail groomers last about two to three years before physical and mental exhaustion causes most to quit. I’m almost thirteen year Grooming. One severe injury almost three years ago sidelined me for almost a year. Separated my shoulder when a dog jumped off my table and I went to slow him so that he didn’t hurt himself.
One year from work horrible shoulder impingement and pain. Couldn’t stand up strait, pour a glass of water or lift 5lbs, it was a really difficult time in my life. I returned to work injuried because I had no other options.
I watched Bob and Brad videos and than one year weight training in the gym and I’m finally back to ‘normal’, things can change in a matter of seconds as a groomer. Every second a dog is on the table requires focus and calm. I’m still weaker than preinjury, I still crack sometimes and don’t completely trust lifting overhead. The hardest/most painful part was breaking down the scar tissue and rebuilding atrophied muscles. Now I work on back strength and flexibility to prevent future issues. Way less back pain since weight training.
Arika Bush
As was a driver for 17 years-
I Encourage you Tremendously & a back belt; especially if you bend a lot.
I was in mid 30’s & in shape when began. Felt strong- it all adds up quick & wow do I wish I would have been more mindful & protected.
Good seat pad also.
Thanks for what you do!
Arika Bush I don't understand about the "root yourself with a hand or elbow".
@@cockeyedoptimista me too
Cockeyed Optimista basically use the arm that isn’t in use to lean against the table/tub/counter so that you can take some of the load off your back. It also prevents over bending at the waist so that you can keep your back flatter. Spending time bent at the waist causes so much back pain.
A lot of times when I groom dogs I have a hydraulic table and can adjust the height, I will use my non dominant elbow to lean against as I scissor or do clipper work. It helps a great deal with balance so your legs don’t overwork as much, in my case I work from a van so sometimes it’s on a hill so it kills your hips and knees. Using you arm as a balance prevents over arching or going further into the bend than you body can support.
Some people are just so disrespectful ! I thank you for any help that may help me and most of us feel the same !
I have Ehlers Danlos, hypermobiltiy type 3 (diagnosed by a geneticist). Thank you for mentioning hyper mobile issues. I dislocate easily but I like to exercise and keep up with my pt. Both of you really helped my shoulder! You even warned in the shoulder rotator cuff video about a movement that could cause dislocation, so I didn't risk that one.
PT for Ehlers Danlos is the wild west, hardly anyone addresses or understands the dangers of loose connective tissue. So BIG BIG THANK YOU for looking out for us zebras!
super old comment, but I'm glad it's one of the first I see! I came here to comment near exactly the same thing. PT is practically impossible for me. I even went to one who said she frequently worked with hypermobile patients, and still, the things she told me to do made my condition much much worse. Now that I've stopped her exercises, I've improved quite a lot actually.
I rely entirely on the internet for my tips now. Videos from people who are themselves HSD/hEDS are good because I know their exercises won't injure me. I also like channels like this where while I may not always be able to do the exercise, the way they take care to explain exactly what the exercise does to your bones/muscles/ligaments/tendons, I am able to determine for myself whether it's going to work for me. So nice.
"extensions backwards" -- oof, I've been doing those since I was 5 XD just looking at you hunched over like that and then standing back upright... I could FEEL it! I don't know how normal that is, but I can't imagine too much! I always feel like I'm not hypermobile in my back, but then I think about bending down... yikes.
I too have Elhors Danlos syndrome my youngest son also has it, we also are prone to get leaky heart valves. May God heal us Amen and repent 😊
The world’s a better place with Bob and Brad in it.
McKenzie extensions are the gold standard. Bob & Brad showed it standing version. It can be done in a push up variation as well. If your hips are fixed - by partner or belt - it strengthens the mobilization. Cheers guys and keep up the great work.
Thanks for sharing guys, you are awesome !
I thank God for both of you.
I made a lumbar roll with pool tube cut in thirds and taped 2 pieces together. Works great.
going to try this consistently! recently left a very physical job and am now working from home and sitting a lot…noticing a drastic change in my body pain, so hopefully this will help. thanks for the video!
🎼Bob and Brad, the two most cute(st) physiotherapists on the internet🎶 in my opinion, folks.
Well said. I think they are witty two 😉. Take care of yourself.
Being tall makes travel very very difficult. I hope everyone keeps that in mind.
Great Video,Gents! I'll catch myself,in my haste, doing something IMPULSIVE (what's the big hurry?) and I PAY for it with Back and Shoulder pain.... With your guidance,it's never too late to wise up....Thank you(from Eve Green San Rafael California)
I suffer everyday along crying. I was suppose to go to the gym but with the covid- virus they were closed. Now that their opened I'm waiting till I see my Dr if I can go back. Every time I do sit & get up I'm in so much pain. Putting a rolled towel or something makes sense. Before bed will do exercises that I learned some like your from PT but I learned more from you Bob & Brad. Thank you as I watch you on Utube. I like to get back on the wagon!!!
This is very helpful to know, I work a desk job and my back has gotten so much worse 😔
You can request a standing desk if you have proof that you have a back problem
To be in good shape is a mission in itself, that's what I've realised after abusing my back for 10 long years sitting and studying.
7:46 That was smooth
You two have such great content. I've watched more than several of your videos and they have been SO helpful. Thank you!
The towel in the small of the back makes a big difference, thanks!
Are you fine now
@@YRoy4762 Up and down, need to improve flexibility!
Wow no wonder we're all in pain. Thanks a million for the info!
You guys are lifesavers! I totally need the reminders and extra info even when i am going to see my Physical Therapist twice a week after a flare-up. When i come back to the office i share what i have been working on and thinking about, and I have well-informed questions ready! Since you all make it fun, I bring that energy with me too. I used to be really nervous and get kind of stuck trying to describe things to care providers - no more!
The two of you are so cute together.
I love you both. Thanks so much for all the health tips and advice you give
Loved your model. It’s good. I finally get the picture. Thank you all great info for me - how to care of my long old back
I’ve been living with lower back pain my whole life. 2018 I was loading a heavy tote I. My car and something moved. I have been suffering since. Several chiropractic adjustments , cortisone shot, flexerall, pain meds, no relief I’m trying to fix this on my own thru stretching After 23 years in factory , I can no longer hold down any full time job, m so discouraged
Teachers
... Bob and Brad please suggest videos for teachers... I am a teacher and suffering from chronic back pain ....
Thank yooooo!! I often watch your videos to find what I'm already doing is good & what else I could be doing. I'm very interested in Wellness & Yoga that doesn't involve pretzel poses or complicated tedious work outs. Simple & sweet suggestions from you guys that WORK is most welcome. You're AWESOME!! Ushta-te!!
3:20 after sitting / driving a long time, your spine is highly vulnerable, so do some of what they show us, and do not immediately move heavy stuff from your truck. BUT be mindful, gentle and progress slowly and gradually to avoid injury.
Helpful and useful information. One crazy video at a time! A Vermonter living in rural South Australia 🇺🇸🇺🇸🇺🇸🇺🇸🇭🇲💐🙋♀️
I use the inflatable lumbar support in the car and recently found it feels good putting my jacket bunched up behind my back.
Pay extra for orthopedic bucket seats-- and I still add a lumbar cushion. Huge difference for long drives. (former herniated disc)
My problem is my hamstring/butt goes numb when I am sitting up straight. 😩
Love the towel toss behind the back onto the counter! ;)
Consider addressing: shoe heel height and back pain...please.
@@defan2105 ...consider this
th-cam.com/video/zOVPlw_QC1o/w-d-xo.html
Lol.
Peggy Harris - Heel height depends on your back problem. As a rule, someone with a bulging disc might feel their pain lessened with a slightly higher heel (a wedge or for a guy, even a cowboy boot) because an increase in heel height creates more of an arch in the low back and this form of ‘extension’ lessens the pain. Someone with facet pain, SI pain or Spondylolisthesis will find a low heel better for their problem because it slightly flattens the lordotic curve.
@@elaineculbert8594 thanks.
Peggy Harris - You’re welcome!
Brad is the star of the show, and Bob is his faithful and competent sidekick.
Just got tension out with this. Really works! Thanks.
Great tips Thank you both so much 🙏🏾♥️ appreciate you both
Very good comments. But what Bob & Brad leave out is that for people who are having problems with their left or right SI joint, the Si joint can go more out of alignment when a person sits, and then when the person stands up, the person has difficulty putting weight on one of their legs. Furthermore, just standing and bending back doesn't help when the SI joint is involved because having the SI joint out of position prevents a person from bending back. Bob & Brad should have discussed this problem as well.
Donald Lamont - You might have a slight torsion of the sacrum; hopefully, a good physiotherapist in your area can correct that for you. I have a variety of issues and avoid sitting as much as possible.
Great information. I sit a lot because of my job, so I'll definitely be starting to do more back extensions and looking into getting a lumbar roller for my chair.
4:10 movement opposite to sitting and lumber support with a rolled towel
You guys are saving me so much money in medical bills.
Thanks for the tips, guys!!! Best regards from Brazil!
I use a kneeling chair. Sitting in a regular chair causes my pelvis to tip back which rounds my back. The kneeling chair is tilted forward and does not rotate my pelvis back as much.
7:45 Nonchalant, no look, behind the back toss. Impressive.
Thanks for the advice.
You guys are absolutly right! For 15 years i drove a airport route bus, and had to lift heavy luggage after sitting for an hour or two! And believe me, People will pack the refrigeorator if they could put it in there luggage! especially women! horrable for the back! because we had to get there luggage right away after stopping and dig it out of a low area! now imigine 30 or 40 pices of loggage! Excellent advice, gentlemen!
That model of the two vertebrae was very helpful. Ty for the tips.
What about truck drivers who sit in the seat for hours? Add triple bypass and swollen left foot. Doesn't have time to walk around every couple of hours.
I drive for a living. I threw my back out recently and it has been taking a long time to get back to normal. Do you recommend taking time off if you drive for a living in order to heal. Thanks for all the awesome videos
I’m close my eyes and see Bert & Ernie !
I'm a 10 year paramedic and I concur.
I’m a truck driver, I have a lower back pain with a slight left leg numbness. It’s barely noticeable but seems to come back whenever sit. Almost like a sharp pain
Hi Bob and Brad....my brother has a back problem for some time..he is 63 and 6'+.... when he sits for some time specially in a car he can't stand straight for quite some time and has walk bent before standing straight....your advice will help.Thanks. 🙏
I love Brad and Bob
What about osteoarthritis? Can you fix it? 🧩🗝💤 what is your opinion on exercise bands for beginners❓🆘
new follower and glad i ran into you guys... youve literally picked me up i got terrible flat feet and overpronation did some of those toe push twists and arch extensions and man i coudlnt walk for 3 days no joke been binging all your videos and man you guys are a blessing ty cool dudes
This is surreal ! - excellent video - I suffer sporadically with back nerve/muscle problems/sciatica (have done for last 18 years) - usually when it comes on I haven't been doing anything exotic - last time I was opening the car boot and I coughed - bang - excrutiating pain for 3 days !! This time I'd driven to the supermarket, done my shopping, got home/out of the car and immediately carried all the shopping in without a second thought - bent down to put some milk in fridge, bang, excrutiating pain (I'm on day 2, but I'm pretty well versed in the self help thing, using heat pads, pain relief and exercising/pushing through it however painful as it goes quicker) - this video is enlightening - I know WHY it happens - hour in car, jump out, no stretching, grab heavy bags, put stuff away - a minute doing this back stretch would maybe have prevented this - looking back every time it happens I've been sitting (car etc) got up and immediately lifted/bent etc. I'm 56 and I've learned a valuable lesson watching this - the explanation using squashy ball and model of back was just so simple to understand - many thanks guys xxx
when do you go to your care provider? By the way Thank you very much I was in back pain!
Again I'm having pain and you all always upload what I'm going through
Thank you. I watch your videos obsessively and when you said you straighten everyone on the bleachers, now i do the same thing at home with family!
I already do this but also bow my back and move my hips back. It starts loosening, might pop, before starting to walk. I have osteoarthritis
thank you this really helps
Love you guys! Having Hypermobility Ehlers-danlos syndrome I like to correct the term double-jointed. Double-jointed is not a condition.
Lots of great and practical vids! Thanks!
Thank you so much for this video. I sit quite a bit. I will do this stretch when I get up from now on! 👍
FF to 6:20 for recommendations. Appreciate the info, but Wish these were more concise.
Great video. Extremely helpful.
Love you guys!
Greetings from Japan!
Thanks great information
Love your work Bob and Brad. Your dynamix is amazing. Keep up the great work.
Hello Guys Bob Brad I really enjoy your program you're so informative to your viewers
Bob and brad…what is the best posture when riding a bike?
These exercise very helpful
Thank you for all the free guidance ♡ I'm very grateful 🙏
Love your videos. Could you please make the volume louder, it's a bit on the lower side, even at full volume on my phone..thanks so much!
Simple and effective, thanks
I’m in a forklift for about 9 solid hrs out of the day (Monday - Friday)… I now have a very stiff lower back (nearly my tailbone it feels) and it’s on both the left and right side of my lower back. I need to fix this so bad.. it makes me walk more stiff too and hurts so much.
When i go to the dental hygienist, I am almost lying flat on my back for 30 minutes. It takes a few minutes to get comfortable in that position in the beginning. Then it hurts to sit up again at the end. I have a 78 year old back. What do you recommend? I exercise every day and do a tai chi class weekly. On the subject of improving balance, do flat feet require a specific approach?
Linda, your psoas' have shortened from years of sitting. Stretching is important but people don't do it long enough
The first thing to do is stop sitting so much and move more. When you get tired, go to the foot of your bed and lay back with a heating pad under your low back and another on top of your lower abdomen to warm up your psoas muscles. Let your legs hang down so your knees are at a downward angle below the level of the top of the mattress.
At first, you may need to bend one knee, so alternate them or place a step stool by the foot of the bed to relieve the pulling on your lumbar.
Look up online images of the Psoas muscles and you'll understand why this takes time - these are a pair of thick muscles that connect your spine to the neck of the inner femur.
Anyway, set a timer for 20-30 minutes and do this daily. And whenever you get tired of being on your feet, lay on your back using this method. This has helped my patients stand upright longer and eliminates their lumbar and thigh pain. Good health to you!
@@fignewton4423 Thanks for your reply and helpful suggestions. Currently I do walking lunges daily for my psoas after warming up. I'm rarely sitting for more than a few minutes. I use an adjustable standing desk. Extended time not moving is mainly encountered only at the dentist. I walk 90 minutes on most days, down and up the side of the mountain I live on in northern Utah.
@@lindaw2652 Have you considered taking a towel roll with you to place in the small of your back? Bend one leg while they work on you, be aware of rounding your back in the chair.
Oh, another thing, do not sit straight up but roll to your side (log roll) and push up sideways? When we sit up like a hinge at the waist, it strains our back.
I refer to you guys all the time! I have a lot of back pain and I sit all day!
Thanks guys
Why is my back so sore after my hip replacement. I thought Walking around would help a bit
Fantastic advice
What if We lie down on the chair? it also stretches my back. is it safe to lie down on chair? how to lie down on chair
As we humans keep watching cat videos on youtube, cats must be watching Bob&Brad's cos they all practice this move after sleeping in a forward bent position :))
lol
So true!
And our dog does Pilates/yoga stretches as she comes out of the kennel each morning!
I swear I used to see older people do this after getting up from being seated in restaurants.
As I literally am laying down with my legs up on the wall because the lower back and thighs have tightened up after so much sitting due to my work ... You guys ..! And using pain for fuel quote...bless you both 🙏
Should I use a lumber support belt for driving? Thank you
Thank you ❤️
Sitting has taken a toll on y back. Thanks for knowledge. I am getting better now watching all you videos
I have the opposite problem with most sitting. At 5’5” my feet don’t quite reach the ground in most situations so either I’m just touching with my toes or I have to sit on the edge in order to put my whole foot down. Neither is comfortable. Any suggestions?
OH McIntyre I think it still might be hard on the spine to sit a long time. (I'm shorter!)
OH McIntyre - I’m 3” shorter than you and in the cold weather, I simply roll up my jacket and use it as a back support. I can then touch the floor because I’m closer to the edge of the seat. In warm weather, I carry a cushion in a tote bag into restaurants, etc.
Use a footstool!
What about us truck drivers that drives 11 hours a day with steady bouncing and sudden jolts from the roads? Let's face it we're not driving Cadillacs
@H. DeLoy Johnson I had 2 herniated discs on l5 s1. 2 surgeries to fix. Just ended up getting a back fusion. I'm now in recovery
Truck drivers have to retire on disability at 55 or younger because their low backs are gone.
7:45 wow that was a clean throw
Thank you for this! I sit all day - well, I have a Veridesk - so I am trying to remember to stand more often every day while I work. But, I liked the idea of adding the foam roll to the lumbar area for when I am sitting. I currently have a bulging disk in my lower lumbar area - so I have been trying to listen/watch/read many things that you two are teaching so that I can get beyond this and back to being able to do normal everyday tasks and being able to work out :) Appreciate that you two have all of this information available.
i just do this stretch along with downward dog when I wake up and when I goto bed. i notice if I stretch to much it flares up my back a bit. if I don't stretch at all, it gets tight and painful too. if I stretch just a little bit I'm good to go. just wish it would go away completely though.
Love your style! Advice great too! Thank you guys!
Great thanks I just threw my back just bending to open a draw getting dressed yet nothing for months after heavy lifting etc... Although my room is quite cold... So followed your instructions and its easing off. Also great info for future will be watching more...It maybe because after a long time I decided to do some setups yesterday which I feel now may have been a mistake lol