How to Sit Properly to Decrease Back and Neck Pain. Posture Perfect
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- เผยแพร่เมื่อ 27 ก.ค. 2024
- Famous Physical Therapists Bob Schrupp and Brad Heineck discuss the proper ways to sit so as to decrease back and neck pain issues.
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you know you're winning in life when you have to look up guides on how to sit
i swear man, i never thought ill google how to sit
Fr
@@Mintyygal I never knew I'd been sitting wrong all along
I'm 29 and literally spending hours a day learning how to sit, stand, and walk.
thats total opposite man
Can you please make a how to stand up video, I've been stuck here for three days
big cheese 😂😂
wtf hhahaha
Thank you!!
😂😂😂😂😂
HAHAHAHA
I once saw from the corner of my eye someone on the subway with perfect posture. I immediately noticed my posture was terrible. I didn’t want to fix my position quite yet so I waited 15 seconds and sat up straight. Never forgot how amazing that person’s posture was!
thats kinds cool lmao
😂
As an artist who sits and slouches a lot, I have been suffering lower back pain quite a bit. Thank you for showing me how to sit properly to prevent this pain!
Same here. The artist drafting table weren't design to encourage good posture either.
I literally resorted to bag supporting flat piece of paper holder to make sure my eye level doesnt sink. Hands are not used to it yet... But I'm sick of back pain.
Same, im an animator so imagine the pain 😅
me too :
I can feel the deep connection between you two, like brothers. Great
I love you guys! You guys are the two most famous physical therapists on the internet. (In my opinion of course)
@DingoLord exactly 😂
@@NosticGames 😂😂
Super famous-est!
Not sure why my posture is bad.
Well you did just binge watch Netflix for two days.
Funny!
funny!
Funny!
stop memeing them lol
@@solomonwang7821 stop memeing them lol
That outro made me happier than it should’ve 👌
its a bad ass song thats why
The outro made me subscribe
Also when standing up from a sitting position, place your hands on your thighs, slightly look upwards and then stand to avoid rounding your back .
bob and brad are friends forever
yes this is the best description on the internet
Do this in a real office. Keep making more of these videos. When I fixed the ergonomics of my work computer, chronic back pain disappeared. Knee pain decreased Now at home, I'm trying to get my home office better, because my neck pain is aggravated. It really makes a difference. But you guys are using non-office chairs in these lat 2 videos. It really helps. Thanky you!
This COMPLETELY fixed the pain I get when I sit down. Thank you so much!
Thanks I just got promoted at my job and I went from labor and walking around a lot to just sitting down now 12hrs a shift and I started getting lower back pain, after watching this video within 3 min I started having relief in my lower back feels amazing thank you!
"That's alright Bob, I like those interruptions."
wow, this is life changing. There are 1.000 videos on YT, but nobody got this. Immediately, I could feel the my achy back muscles deactivate. Half an hour later, and still no strain on the back. I'm so happy, that I finally stumbled upon this! Thank you so much for uploading!
As always great advice. Like I've mentioned I work in OT and constantly reiterating how important change of position is every 10-20 min. My son is 6ft 7 and works on computers all day and has neck, arm and wrist pain so evaluated his work station, screen height is important as well as arm support , I love the office chairs with adjustable arm rests for height adjustment as well as width in/ out from your side. Thanks again for all the great advice and reminders :)
3:46 Holy shit, I really thought he was gonna smack him with that lumbar roll, LOL!
Funniest thing on internet 😂
Just like movie
XXXD LOL
you made my day
Hahahah...dude that shit would be so funny if he did..
4:17 he goes for it...
Bob. Brad. I LOVE ya man. I was in a car accident 16 years ago and even though my life has changed, its ppl like ya who make life a lil bit better. I appreciate ya
These guys are true, old fashioned gentlemen. Class. Thanks again for all the information you two share.
Bob and Brad, I owe you both a lot.
you guys would make a good comic strip, your dialogue at the end is pretty great.
I really like their chemistry. They both respect each other and neither one tries to dominate the other. Awesome stuff.
I have ankylosing spondylitis, and it's gotten to the point where I am in constant pain. I watched this video and took the stool suggestion for shortness to heart. Used my cat carrier as a temporary stool, and I instantly noticed a big difference. I'm so short that my feet cannot lay flat on the ground. Now they can in a makeshift way!
These videos are amazing, simple & powerful. Getting up and stretching is really helpful to be more productive :)
Love your comments - "Teach your kids good posture". Love the mood and demo - great job. Have been looking around for lower back stiffness issues that I know are a mix of 1) sitting longer hours, 2) bad *mattress (my situation), 3) just not investing enough time/effort to understand the posture and it's affect on productivity. You guys make solid points. Please keep doing more - lots of love and respect!
(PS - the 2 people combo works great and thanks for keeping it to the point in a wonderful way again)
Great video. Thanks for doing this for all the people w/back problems!
This video has helped to save me from rotated pelvis. Kudos to both of you and best of luck in ur doings.
good video guys. I'm going to try this. I've been having some back pain lately. Thanks.
Thank you for the advice, and also putting a smile on my face!
I love how the video is totally unplanned and done well
these guys are a perfect duo
love your videos. great information.
great chemistry between you guys
Using the lumbar roll really helped me out. Thanks guys!!!!
Very informative video, thank you sir! My back neck pain is killing me, I will try your suggestion.
these guys are an incredible duo
truly underrated duo.
thank you Bob and Brad. Respect from Vietnam
You guys are amazing and so funny. I laughed the whole time watching this and learned a lot.
Very informative video. I’ll be sure to implement some of these tips into my daily regimen (:
Keep it up gentlemen ...stay united. And keep helping people.....cheers.
thanks! i really needed this
These two guys have amazing chemistry haha
this could be the best piece of unintentional comedy i ever seen . Very helpful video as well .
Hey Bob & Brad
Thanks for the help
Thanks for this video. Hurt my back taking shopping from car yesterday & now I can sit comfortably.🤗 Mike
Thanks for the advice!
I love bob and brad i love their energy and i hope they are friends forever
Very good. These guys know what they are talking about.
just found this video and it's sooo helpfeul!
Thank you guys! I recently moved to a standing desk for posture purposes, and somehow that has completely done my lower back. Will try out your tips and hopefully this will be the end of my back troubles.
OMG thanks so much you guys I forgot how to sit and all of these people were looking at me in church but now I fully got it down and it only took me a few hours
Hey by sitting straight did it made u tall? Pls reply
Putting a pillow behind the waist literally changed the game for me! Thanks Bob and brad.
Bro, same here. It feels good. Just gtta get use to it
Love your videos very very very much! Please make a video on how to sleep for those who have herniated discs in the lower back, with or without a pillow, and on the floor or on bed.
you really are the best
Thank you, this is very informative!
Great Video, Thanks.
amazing and useful ideas
thank you
Thank you sir for spreading awareness 👍👌
Just want to add another key point I figured while dealing with lower back stiffness from sitting -- trying to think you're doing a relaxed breathing style/yoga posture of sorts while trying to sit -- and feel all of your shoulder and other joins feeling the freedom/looseness while taking few deep breaths seems .. all without actual table/desk/pc near your .. seems to help figure the appropriate height adjustments (as to where to place desk/chair/keyboard rest).. Thanks again!
great video helped me loads thanks :)
Thanks for a great video.
thank you Bob
you guys always make great videos and love your reparte.
Thank u so much i have been standing over 20 years
great video!!
Thanks.. Nice video
perfect explanation!
Soon after I carefully watched the video. I confident that I can sit accurately by applying Bod & Brad's method. Thanks.
Real MVPS ! I need to learn to sit and stand properly! I’m hurting all over 😢
Thank you sir. Much appreciate your help.
awesome explanation
Looking good Bob!
Thank you very much for useful tips...
Thanks so much!
Thanks a lot! now I know what to do when chair's back isn't properly for my back - I used to think that should touch all my back on chair.
Msg rec'd. Thank you so much!
thanks pts, you guys are awesome
the chemistry here is immaculate
Good video!
Lol these are guys are hilarious. Love the chemistry as well
Very good information
Thanks a lot!
thanks a lot! you're awesome
Obrigado pelas dicas!
These 2 are great
Thanks a lot.
geat content guys thank you, as a producer i spend much time sitting and this really helps me out.. great work💪
Hey by sitting straight did it made u tall? Pls reply
Thank you🙏🏿!
Useful information plus fun
Omg, the song at the end
Thanks for always having my back 🫂
Thanks guys. Very helpful. 🙏🏿🌦🍀☮️🌅
I like reminders that trigger habits I am forming. When I see the use of a pillow or towel roll, my mind goes back to a good friend who was a Chiropractor. He first introduced us to towel roll therapy years ago. My perspective on this issue at this time is to get a chair with no back. That is a very fast reminder, eh? You learn fast!
Thank u so much
As you guys point out, it feels strange and unnatural to sit like this at first. But it will likely give you killer abs :). It's funny how many of us in now in our 40s or so were told that "posture" was such an old-fashioned, schoolmarmy concept, and now we are paying for 20+ years of bending over computer keyboards, laptops and game consoles.
re
@Pepe Cantero No
@Pepe Cantero hard to say for sure unless you study these sorts of things. It'll definitely help your core strength which could give some visible ab definition but abs are mostly down to body fat percentage and no so much strength.
I'm trying to fix the bad habit my parents never taught me about before the pain I now have gets worse...
its so uncomfortable man, my neck always hurts but I maintain my posture..
You two are definitely the best physiotherapists on the internet. Would a back belt support be good for sitting?
Hello fellow 90's kids approaching/in our 30's and having back pain so we're googling ways to relieve/prevent it.
Great video. Love the amazed/shocked expressions of the skeleton.
nice! but this part was intuitive (to me at least) what I'm really looking for is some workout to help you fix your posture, I'm already doing few but I think they are nice but not enough...I would really appreciate if you make another vid and talk more about the muscles used while sitting and how you can train them
keep up the great work guys!
A bit late reply but in case you are still looking, these are exercises I would reccomend for anyone with a spine, especially office workers. Choose and adjust to your own fitness level and situation.
- Train transverse abdominis (not sit ups, they dont help posture). The muscle stabelizes your lower back and also needs to be slightly active at all times when sitting straight to avoid back pain and compensations further up the chain. This part is often ignored and the muscle is shut off while sitting for many. If you can't maintain a stable slightly extended lumbar spine, there is no way to maintain good neck and shoulder posture. Eventually once this muscle is strong and you practise sitting properly, this will happen automatically.
- Make sure you have sufficient thoracic extension by doing mobility and strength drills for it. This one is self-explanatory, if your spine doesn't have the flexibility and also strength in that new range of motion, you can't sit straight very easily and will fatigue quickly.
- Stretch tight tissues like your internal shoulder rotators (pec minor and subscapularis). If your shoulders are internally rotated it will pull you forward in a rubber-band style, you won't be able to sit properly because these muscles will be working against you, and the opposing back muscles will be shut off. Its important that you keep the internal rotators at proper length (usually they are too short), and the external rotators strong(usually weak and lengthened). Consider adding external rotator exercises. Before doing any shoulder exercise, stretch the internal rotators. This will ensure the proper back muscles are allowed to contract and get their full range of motion, so you can exercise your muscles with good posture.
- When mousing and keyboarding a lot, the muscles that keep your shoulders back (middle trap and rhomboids) stretch out and weaken, and your shoulders can even start sloping down. This often causes pain between the shoulder blades or the traps, and it makes it difficult to sit up straight with little effort. It is important to realize that even if stretching them or massaging them feels good, it will worsen the root cause, if weakness is the reason it feels painful/tight. This concept sounds weird to some, that muscles can feel tight but be weak- and it makes many stretch and massage when they should be strengthening. Consider doing straight arm shoulder abductions with a light band to counter the effects of gravity and computer work. Another good exercise is bent over dumbell rows (retract shoulder blade before each pull or keep shoulder blade back and stable during the whole exercise).
- Do chin tucks with resistance; on all 4 facing down or use resistance bands. Science has shown that this simple exercise greatly reduces neck, back and shoulder pain. It accomplishes this by strengthening the muscles that hold your cervical spine in alignement, decompresses the neck through the natural lengthening of the neck that occurs when the deep cervical flexors are strong, and also as a result frees up nerves to help in case some are getting pinched. Doing this exercise also reduces the activity/pain of the upper trap, SCM and scalenes, which can cause problems for many with or without realizing it. When doing the exercise its important your neck lengthens in the back as you do a nodding-head retraction, without looking up or down, just straight back. Keep everything else still and relaxed, only your neck should move.
-Make sure you do the exercises with proper form and BREATHING, otherwise you are just teaching your body how to compensate and get stronger in the poor posture.
Good luck! ~~Joe