Middle & Upper Back Pain? Stop It FAST!
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- เผยแพร่เมื่อ 4 มิ.ย. 2024
- Middle & Upper Back Pain? Stop It FAST!
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Bob and Brad discuss how to stop middle and upper back pain fast.
Some of our astute followers have noticed me slurring my words. I am not drunk but working with Brad it would be justifiable. I had 6 infected cysts removed from my mouth (noncancerous) and I have residual scar tissue and numbness. I will try to do better. Thanks Bob.
Interested in learning about the products mentioned in today's video:
1) OPTP Pro roller standard density foam roller- 6": amzn.to/2GrezI4
2) OPTP Pro roller standard density foam roller- 4": amzn.to/3dQucL1
3) The Backpod - Premium Treatment for Neck, Upper Back and Headache Pain: amzn.to/2Ui7w9s
Video Chapters:
0:00 Intro
0:19 Topic
0:58 How do I Get Rid of Back Pain
11:51 Outro
12:18 Giveaway
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Our videos offer the best "get fit , stay healthy, and pain-free" information directed toward people 0 to 101 years old. Physical Therapists Bob Schrupp and Brad Heineck have over 50 years of combined experience. We try to add a twist of our humor into each video in our quest to be the "Most Famous Physical Therapists on the Internet" In our opinion of course!!! Subscribe to us now and join the fun. Not only will these videos provide outstanding health information on treating yourself at home, we also do product reviews. For our favorite products on Amazon click on this link: www.amazon.com/shop/physicalt...
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I'm a former athlete who fell out of a car 40 years ago and all my injuries have come back to hurt me. Just this week I started having this pain. Thank you for all the wonderful info
Happy to help!
Could you show adaptations for using the foam roller for those of us who can no longer get down on the floor? That would be fantastic! Thanks in advance.
I'm so thankful you introduced everyone to the back pod. I have had costochondritis since 2017 and then had a PE in 2020. I was told that I was going to have to live with the pain. I recently got a pod and I still have some pain but not as much. The pod has been so helpful. Thank you so much!
You are welcome, Brad
I remember him showing that ball tip. I got one I keep at work. I tell ya, that is immensely useful and gives pain relief when my back hurts so bad at my desk. I’d love to try the roller !!!
that spine twist is a life saver
You two are a blessing to the world. Thanks so much for the help! I recommend your videos to everyone and have really changed my life using multiple videos you two have put out, this one included. Just watched and did 3 of the 4 or 5 exercises you mentioned due to materials and my pain is already substantially less.
Great to hear!
Bob
As l lay awake bc my upper back pain woke me up. :)
I would get up and roll etc bc my kitten just laid on top of me but he is too cute to move lol
But I will give these a whirl bc ugh! (Sat way too long probably with bad posture at work the other day)
One thing I have found that helps is taking two tennis balls, putting them in a sock & trying a knot in it. My physical therapist refers to this as a "peanut." Then, when you apply pressure to one spot or roll up and down, you get both sides of the spine at once. When you use the two at a time there is naturally a gap in between so that you are not putting pressure on the spinous processes. It helps you get deeper into the muscles close to your spine and avoid the shoulder blades in the upper back. You can experiment & get softer rubber balls if tennis balls are too hard.
Another trick that I found is putting the balls inside one leg of a panty hose or stocking. Put the two balls together near the middle of the leg & tie a knot on each side of the pair to hold them together to keep them from drifting apart. Then, you end up with a length of the stocking on both sides that you can hang onto. This aids getting the balls in the right location & especially helps when you do it standing, leaning back against a wall.
Thanks for sharing !!
i've had chronic pain, especially chronic back pain, for as long as i can remember. on a whim i searched up exercises and stretches i can do to help myself because lately it's been bordering on unbearable. i've been using the tennis ball technique for a while now (i have lacrosse balls) but combined with the foam roller i feel unstoppable. i can't wait to set up some sort of hanging station...i think that will really clinch it for me. thanks bob and brad maybe i'll actually be able to fall asleep comfortably tonight!
Thank you for the great info!!!
This really helped quickly.. thank you!
Also hope you feel better Bob!
What happened to Bob? You don’t have to answer, but I can’t seem to find out.
@@pattysherwood7091 thought he had dentistry trouble
@@vallee3140 I see. Well, whatever it is, we wish him the best.
Glad to hear it helped you! Bob is doing well. "I had 6 infected cysts removed from my mouth (noncancerous) and I have residual scar tissue and numbness. I will try to do better." Thanks Bob.
Thanks!!
Love all your videos
Not sure if you have helped my back, but you are entertaining as hell..
Thanks so much! Appreciate this channel so much!!
Thanks for watching Raquel! - Bob and Brad Team
Love the roller
Wow! Over the years, I made several trips to the ER with chest pain, only to learn that it was costochondritis each time. I finally learned to recognize it, but never heard a remedy for it. Thank you so much!!! I'll be trying these things to see which help the most, as I pretty much keep low-level costochondritis.
Good luck, it works well for me. Brad
Very good Advice guys. My pain is always between the shoulder blades between T7 and T12 without fail. I really need to get one of those foam rollers.
Here are the links for the foam rollers!
1) OPTP Pro roller standard density foam roller- 6": amzn.to/2GrezI4
2) OPTP Pro roller standard density foam roller- 4": amzn.to/3dQucL1
Hi Bob and Brad! Can I do the roller with osteopenia? I was just diagnosed. And do you have a link for strengthen bones for people like me? Thanks ❤️
Hanging!!!!!!!! Unbelievable. My husband put a bar between the joists in our basement. Fixed both my shoulders that I could not lay on and has helped immensely with serious upper back injury. Thank you for promoting this treatment. ❤ I cannot tell you how much it has improved my life.
Hey Heather! That's great to hear you've had good success with hanging! Thanks for watching! -Bob and Brad Team
The roller is the exact thing I use. You are right! Don't roll on the small or lower back. It hurts! But all the rest, it feels wonderful. It you get some pops, all the better. What a relief!
what does the crack actually do?
Thank you, will use your suggestions. Anything for neck into trapezius muscles especially on right?? Thank you.
Brad showed a wonderful exercise the other day using a belt. Sit on the handle of the belt with the strap going up your back and over the shoulder of the side that hurts. Hold the end of the belt with your other hand tightly enough that the sore side shoulder can't go up. Then tilt your head to the side that doesn't hurt.
You can do that more advanced by tilting your head toward the non-sore side and turning your nose toward the knee on the non-sore side.
Or even more advanced: use your hand on the non- sore side to hold your head in place (against the opposite side of your head - the side far from your hand), and push your head against your hand toward the sore side. Shrug your sore side shoulder up at the same time. This will cause the trapezious on the sore side to flex against the pressure. Hold that for about 6 seconds and then immediately release and go into the stretch with the belt that I described above.
That tricks the nervous system in the muscle to release. That trick lasts for a few seconds, which is why you do the stretch immediately after the trick (the resisted flex) and then hold the stretch for a few seconds.
Repeat that cycle about 5 times. You will be able to stretch further each time.
I used to do that as an assisted stretch on my massage clients years ago and on friends at the gym. It even worked on the super buff trainers. It's amazing.
But with the use of the belt and your own hand, you can probably do it on yourself.
I hope that helps. 🤗
Thanks!!
2:35 twist is the same as Bikram Yoga arda matsyendrasana ("final spinal")
7:35 Total Gym (which is an inclined plane) is good for a partial-weight hang.
Thanks!
I was here for back pain and found something for my chest pain too. 😄
thank you SO MUCH!
You are very welcome
Thanks for the video guys. Just invested in a soft ball and roller having a lot of trouble with my back. had a fusion L4/5 7 months ago but feeling pain in the upper back with tingling in fingers. I do have OA in my spine so fingers crossed this helps. Take care.
Our pleasure! Brad
Hope you’re feeling better Bob.
Thank you, Beth! Bob is doing well. - Bob and Brad Team
Bob, my grandma used to say that all the time! Strong like bull 😊
I found exercises that help my back when my back goes out… I do these stretching exercises most days…
OoOoo thank you for this!!
Good suggestions yes rolling on foam roller can help back maybe if your having issues in thoracic region putting palms together with arm strait can offer relief more effectively/ doing windmill exercise with strait legs gets relief faster then bent this exercise can offer immediate relief rice krispie style crackle snap pop smile
What are you saying ?
Can you substitute a rolled up towel for the ball? I tried it & seemed to work!
Since finding out I also have costochondritis, the back pod has been really helpful
That's great to hear! - Bob and Brad Team
Another great video I am trying everything possible to help my back but almost impossible when I have nine broken ribs.,And I have a fracture L3.
you must be in agony
Sorry to hear that! We wish you well! - Bob and Brad Team
i do the chair way every day and its works perfect
its ok to hear sounds from shoulders because that's how it works
This is right where I have my pain...how do I strengthen this area?
I have major pain in the T12 kind of between my shoulder blades I tried to keep it in check with an inversion table and Cacao.. I was diagnosed way back with this but never really had any major trouble until after I had covid 🤔I appreciate you guys 👍
I need to get a ball🤣
Is this good for neck and back arthritis
once again is it safe to do these if you have extrusionn in lower back?
feel better bob , I have very bad back pain from an auto accident and I have been re Irving physical therapy for one year and my back pain is not going away , can you suggest another option for me , thanks for all of your information
First of all make sure you have a daily walking program- if not worse when you do. It will help get blood flow to your back.
Bob
@@BobandBrad thank you for the feedback 😊
For my own reference
2:58 stretch
5:00 Then ball stretches on chair
6:00 roller
👋👋👌👌👌
but can the massage gun be used on the belly area??
Hello 👋
It is just scary how every time I have some back/shoulder/knee pain the algorithm send me these videos.
As someone with no thoracic arch at all, (diagnosed as such), I think the hanging would work the best for me. I don't have a bar of any kind, but when I can afford to, I plan to get one.
Also another way to use the tennis ball:
Getting down on the floor is difficult for me now, so I put a racket ball, (or your tennis ball), in the groove of a door frame. The side without the door attached. And then I lean my weight into the ball. For spot treatment, that works well.
Good
❤
Are these safe if you have scoliosis?
Hallelujah stretch that's awesome we should stretch and say Boo yeah! Do some of these work for having L4 and L5 L5s1 herniated? So next video we could stretch with the boo yea sticks
I lost brain cells reading that first sentence lo
Question for anyone who knows: Does anyone know how to fix a dislocated rib yourself?
I have no thoracic arch. Plus scoliosis that puts a twist in my spine. So, my ribs aren't positioned very securely. One slipped out. Ouch! And I've had a heck of a time trying to get it back in. Or get it to stay in now that it's been out.
Plus, all the muscles in the area siezed up. It's been messed up for over a month.
I don't have any other human to help me in person. Not a friend or a doctor in the area. So, I'll have to do this on my own.
Any suggestions anyone?
PS, it's right in the middle of my thoracic spine. The only place that I can't reach. Otherwise I would do myofascial work on it.
Hey Bob n brad,what spine injuries that can cause ED in men ?
It would have to be a very serious spine injury. Likely other causes unless you have numbness around your rectum- if so see a doctor!
Bob
@@BobandBrad thank you so much ,what is a rectum?
Hi, what can I do for pain in the bone in the right butt cheek. It hurts so bad I can set more than 10 mins. Any help would be appreciated. Thank you
It might be piriformis syndrome th-cam.com/video/4AXP1XW-MJY/w-d-xo.html
if it is we have videos on how to treat.
Bob
Where do I buy the 6 inch rolling log?
Interested in learning about the products mentioned in today's video:
1) OPTP Pro roller standard density foam roller- 6": amzn.to/2GrezI4
2) OPTP Pro roller standard density foam roller- 4": amzn.to/3dQucL1
Those are the stretches I do daily. What causes this problem?
Poor posture!
Bob
@@BobandBrad ive been keeping my posture way better than usual, but its getting worse.. excercises make it worse too
Hello how are you Dear sir...
I am suffer for L5,, S1 problem last three year.. How to solve this problem sir..
Here is a video on the topic th-cam.com/video/XJsS_qqmQNw/w-d-xo.html The Bob and Brad Team
Will any of this help with notalgia parasthetica otherwise known as itchy back syndrome caused by partial nerve impingement. It can drive me nuts at times. At least it is not painful. I am thinking perhaps age related disc degeneration may play a part.
Honestly I would be extremely hesitant to recommend anything like this with nerve impingement except for the hanging. Hanging could be exactly what you need, though.
We had a machine that would gently stretch people at the chiropractic clinic that I worked at.
Of course the chiropractors would have worked on you there. And without their expertise, I would advise extreme caution to you as far as exercises. But they definitely would have put you on the stretching machine to help to release your nerve.
So, I would recommend the hanging for you. But only if it feels good. Absolutely not if it hurts. My guess is that it would feel really good and likely cause a pop, too.
@@anyascelticcreations thank you for your advice. I guess I am just going to have to put up with it. Having a loose rotator cuff following a humerus # and just adjusting to a new hip fitted a month ago, I think my expectations are probably unrealistic for what we used to call, when I was a nurse ‘old crumble’.
@@wendyrowland7787 Hmm. Are you able to bend all the way over at the waist? With most of the bending coming from the hips not the back. I know your hip is brand new, but if you safely can do it without hurting your new hip, this idea might help get that nerve unstuck. Depending on where the nerve is stuck.
I don't have anywhere to hang from and I need traction, too. So, I bend over at the waist, (from the hips), bend my knees a little, and put my forearms on my knees to keep the weight off my low back. And then I try to relax the rest of my back and shoulders as much as I can. That puts a lot of traction on my midback and neck. I usually get quite a few big clunks and pops. It feels like heaven.
(By the way, don't do that if the pinched nerve is in the low back or if you have disc problems in the low back. And don't do it if it causes anything to hurt. )
I did have to build up leg strength to hold that position for very long. But I can hold it long enough to get a really nice traction now. And it does require pretty flexible hamstrings. But that's probably achievable too with practice.
When I'm done with the movement, I bend my knees more to lower my bum as part of standing up. That keeps my low back from having to do all the work.
Do you think your new hip could handle all that? If so, it would probably help your hip by strengthening the hip stabalizers as a byproduct, too. If you think your dr would be okay with that movement.
I have rotator cuff problems too, and that move doesn't hurt my shoulders. Though, it depends on which muscle is bugged on you.
Something else that would probably help you tremendously and not hurt you is receiving massage. Muscles and fascia can cause that sort of thing, too. And they can pull on the bones to make the bones pinch the nerves. If your gate has been off due to hip pain, then you could probably really use a good massage anyway. Preferably regularly.
If you have that available to you, that would be my first choice for you.
The massage school that I went through had students who specialized in medical massage, not just relaxation massage. And we had a student clinic for the students to learn how to work on people with instructors nearby. It was, of course, at a discounted price. If you have a school like that nearby, you would probably benefit tremendously from it.
And I hear you on "old crumble". I feel that way, too. Even though I'm only 47. I know most of what I know from a lifetime of learning about my own premature crumbling. But one of the things that I learned at massage school years ago is that there is very little that can't be improved. And often healed. We just have to be a bit creative about it sometimes. So, don't lower your expectations. Just keep looking for answers outside the box. 😊
@@anyascelticcreations the last thing you do with hip surgery, unless you want to encourage a dislocation.
@@wendyrowland7787 Bummer. I'll admit, I'm not familiar with hip replacement dos and don'ts. But since you have one, I'm glad that you are.
I do hope that you find something that helps your back. Maybe receiving massage.
You are the best 👌 💓❤
My back hurts all the time because I was shot in the back
She quit hitting the kids...😂😂😂😂
Does all these different exercises really work for people? I have had pain for years and years in both my neck, shoulders, shoulder blades, back, hips and more. I have been to doctors.....chiropractors, physiotherapist, naturopaths, masseuse. I have done tons of exercises and self massage......and I haven’t gotten any pain relief at all! I have wasted so much money and time into all these so called experts, and gotten no help.
This is better than nothing, kinda trust them more than a blonde with yoga pants.