Eight Everyday Habits Harming Your Spine (Neck & Back)

top and Brad the two mostly this physical therapist only is today howdy folks I'm Bob Shrum physical therapist Brad Haney physical therapy then we have the most famous physical therapist on the internet where you want to wear a cowboy hat or something got my Spurs on I'm ready to go what's up today but our opinion is wrong and our opinion of course do we have that qualifier we're talking about eight everyday habits that are harming your spine maybe your neck and back and you don't even know it and we're going to help you get through this so they don't stop doing that and these are things we know are happening and you you just don't know because happens over a period of years and it's because of you know largely posture keeping the spine where it needs to be right and what were you just reading something about teenagers have asked well we just found out a lot of teenagers are they're looking at they're examining their neck and they do x-rays of them they found out the deterioration is equivalent to somebody who's been working at a job for like 20 years like even a dentist or somebody who is bent down all the time that they're next have deteriorated equal to that so because they're studying so hard oh no no they're doing this there's a phone or and they're done I'm not being negative because we're all on our phones right but when you going to use your phone you're going to want to bring it up like this so that can I tell you about the Toronto source Rex arms the real short arms yeah you bring it up like this so all we should tape your show arms to your body so that yeah that's a good idea I could come up with something all right we'll come up with that later okay by the way if you're new to our channel you haven't left already please take a second to subscribe to us we provide videos how to stay healthy and fit and pain-free and we upload every day also go over to Facebook and like us because Brad and I have severe psychological complexes which have not yet been diagnosed and need to be liked yeah that's going to help us or the button is here is here or here yeah subscribe here ok id8 and maybe we'll throw in a bonus if we have time but have so let's start off right away in the morning when you're getting outta bed right okay we started this is what a lot of people do it you're back by the way is very vulnerable in the mornings because what has happened at night your discs fill up with fluid during the night actually taller in the morning right and you are during the day because during the day you start squishing some of that fluid out and you're actually shortened up a little bit and you know that's how to just survive day to get fluid overnight maybe they get nutrients and then a day it pushes out the old fluid and waste platters go out it's called inhibition Wow that's quite impressive area go you bet so you're starting up you wake up in the morning you know and and the first thing a lot of people do is they go like this and they go like this yeah the old yep and this this is a really hard maneuver on your back especially in the mornings let me get it for you yeah right here you're wrong all routers out which puts a lot of pressure on the pull and the back side of the disk and if you do have a start of a herniation which you would not know yet or a bulging disk right that will help make it worse right so if just all we want you to do in the morning you get out of bed one of two ways one you can roll over onto your side what we say roll over like a log so you're rolling the upper body and lower body together you go you're going to push your legs off the edge like they're here and now you're going to use the elbow in the hand and you're going to push up like this and you're keeping the back straight the whole time exactly an alternative would be if you're having a lot of pain in the back already you can just go ahead and slide over onto your stomach like this and now you're going to go ahead and bring the foot off and now you can keep your back straight like this this is a this is a lifesaver if you're if you were having back pain right yes this is one of the few ways you could get out of bed without having pain right so all right not the one that was number one let's go to number two brands okay number two is just using too many pillows for your necks right you want to throw me one Brad yes I do about this could be if you're on your culture you are worried about I think it care you've been waiting for that there's some built-up tension and anger apparently all right so let's say I'm late like this Brad I'm sorry I'm gonna have to move you again and I'm trying to lay down correctly somewhat so look at this you know I've watching TV or whatever I'm doing you're on the couch and yeah look at this I'm s buying is straight here but you can see it takes about a 45 degree angle to get up to here you can see the TV easier or your your cell phone or your your iPod thing but look at your neck it's really taking a beating now what you can do is you can try to do maybe more like this where you you know get the pillows to you're a little bit more like this but one of these wedge things works out quite ayat I read to you Bob no I think we're beyond the throwing stage now so these works nice severe if you if you tend to be in the habit just give me one pillow yeah if you're in the habit of that you'd like to watch TV in bed or maybe even read in bed so this is a really nice alternative and these things aren't very expensive are they Brad I think these go for around twenty or thirty dollars and if you look on yep go on search around you'll probably get a better deal on wedge is that what you College yes oh yeah the other one is the leg ledge so this day the wedge and you'll see the picture of it so yeah I could read I can watch my you know read my phone or watch my phone okay so nice alternatively really the bed is made for sleeping at four all this other stuff anyways so and we're sticking with the head here now let's say you get up in the wine you get it you get to your computer what's one of the first things you do you know you look at your computer now and if your head is forward like this that's something we're going to want to correct too and we've always said that one of the first things you should do is is take your screen and you're going to want to raise it up sir because most people the screen is too low right and when it's too low it brings their head down especially if they're using a laptop right almost always these people are and we've have we got some good videos on how to make those modifications but yeah so with the laptop you're going to want to raise it up on to a stand or a couple books and then you want a separate keyboards yeah sometimes it might be really thick books it depends but you have a cordless keyboards I just bought keyboard and mouse cordless for my laptop for $20 that yeah they're at the office you know mne and they're going to save you a lifetime of pain ray so I'm going away with we got a little desk coming out that a little portable desk that we're gonna probably do in October somebody okay from Australia oh great yeah for let it's for laptops you can put your you can carry it with you oh really yeah something to look forward to yeah it's all on now that next one Brad is that this is a lot of times people think this is not a problem because let's say they're just picking up their keys from the floor so Brea and they bend over like this and then they go like this and it's called a straight leg lift is what they're doing they're not bending their knees at all so yeah and then the hamstrings tighten up which even puts more force on the back it's a double whammy actually so again people think well I'm only picking up something like it doesn't matter you know and if you keep doing this repeatedly and repeatedly over time it's going to break the straw that break the camel's back exactly it's going to you're going to end up in an incident not only the camel's back but your back yeah and by the way you know this is the one in this we see a lot of people pulling needs this way great this is even worse than because now when you're pulling the weed now you're adding us a force on your back as you pull within that makes even you know right as a therapist we know that's a long lever arm so it multiplies quite a bit of force do you want to hand me my vacuum yes I do ah this is a nice vacuum isn't this is where we have to borrow your imagination yeah what we call it that's my teacher used to say let me borrow your magic oh all right so one thing you want to don't want to do is what's also very harmful to the back is bending and twisting at the same time sure if you want to hurt your back or if you if there's someone you don't like and you want them to hurt there buy it back tell them to go ahead and bend and twist and then pull on something and then people love something yeah that would you know like a lawn mower what are you doing you're bending and you're twisting the to have to pull yep also when you're shoveling if you shovel and then throw it off to the side so we teach people when they shovel first off you get maybe one of those long handle of ones and push it right and snow up if it's dirt you know you keep shoving and you push it forward like this sure your back is doing a good job there what what the vacuum vacuum is another problem because you I see people doing this right they're vacuuming they're bending that's right a lot of people who vacuum cut and they were having back problems they all literally can't do it right that's one thing I'll say what things are you having problems with at home vacuuming is almost always one of the first things that I can't vacuum so what we do is we autumns I tell people to kind of put the vacuum handle on their hip and they're moving their body along without a vacuum here so uh have you ever seen a vacuum before bread ever yawn no no no I don't really know what they even look like actually they make vacuum cleaners now I know Kirby they're kind of expensive but it's powered when it pulls you just it just goes along yeah and then when you stop it stops and you pull back it power Lee goes back those are kind of spending though well we've got the little round Roby you know that goes around the house and that rolls out one roll out one yeah we call it roll B pick up your cat and dog and everything oh I don't want to have a cat puke because it'll spread it all the way around that was a blos we found that out all right next one if your unsupported forward back and so let's say I'm going over and I'm working with a patient okay I'm and they're sleeping right here and they wake up and I might give them some medicine look I'm in this rounded out position here or maybe let's say you're brushing your teeth over the sink and you're like this right it's really hard on your back right I mean so if you're on the sink what you want to do is go ahead and put one always whatever you can put a hand down for support right because it's going to take pressure off the back well if you're brushing your teeth you might want to stand up straight stand up straight or sometimes you open the cupboard and you put your foot in there and just get you a little bit clear into the sink so you don't have to worry about you know if you are remodeling your bathroom make sure you definitely get the taller vanity they make them taller now makes a big difference yeah it does it does I could I have one upstairs that's tall and then old one downstairs clearly feels much better on the tall one I think there's people even that sometimes I used to wash my hair in the sink I don't ever do that but I in the morning I used to and you know that's a terrible thing too hard on your back oh right or to give it a handout for support so you can wash your hair with one hand how you got that bald spot yeah bumps it all adds up it into the the faucet I was gonna get that spray yeah I'll get some from the hardware lineup so next one is just this is a simple one but we all do it all day long is sitting with a slumped posture so I'm sitting down and you go into this type of thing and this this is very common in a couch which is soft you know right I mean a recliner you sit down and you just sink right into it I mean here you are like this all night long watching your favorite TV show exactly so I was just out of culture last week we're at that we rented a cabin and the couch was terrible lucky had a lot of throw pillows and I was stuffing them behind my back and under my legs and all over the place I get good posture and that's why and Brad just mentioned it that's the first thing you want to do is get some pillows some throw pillows get yourself upright so that you're in a good position right right in here is very commonly the part that's going to make you feel better if you're in a car that you're going to have to probably you know even if the unless the car has a lumbar support you're going to have to go ahead and purchase something that you know we start people with a rolled towel quite often just so they can see what it feels like but you know this is a McKenzie support there's a name out there this is the napal we've talked about this one a brand really likes it Adam yeah this one's got memory foam it's really good it gives you good support all the way up if you need it more specific then you may want to go with the more of the roll where it will support more that we don't want to say levels yeah for this this one really I don't like this one I like this in my office chair but I don't like it it doesn't see how nicely it pushes me kind of forward right and work while I'm leaning forward a little bit but I don't like it in my car sure but everyone's a little bit different every time it is actually my one car works fantastic my other car that has a lumbar support this is a little too thick so you know every car everybody is a little different too much so we're up to number eight bread going back to lifting when you're lifting a lot of people go well I'm looking right I'm bending with my knees mm-hmm but then they bend their back like this anyway and I round it out so you want to show the three-point system here Brad so if I'm lifting wrong it's just going to be one point of contact so there his spine is all rounded out with a lot of force on if I'm lifting right so I'm keeping it I hit my back straight now there's three points of contact one two three you got to have this all day from the mid-back and the head so you've got to hire a person to walk around with you and put this pole on you to make sure that you're lifting correct I sent your wife through that for you now she does this all day long okay keep working and keep keep doing this you live it up so all right good thing she doesn't watch TV up yeah thanks everybody for watching they care you

Channel: Bob & Brad

Views: 1,556,753

Keywords: family friendly, physicaltherapyvideo, famouspt, bob schrupp, brad heineck, famous physical therapists, physical therapy, Bob and Brad, neck pain, back pain, spine, harmful spine, bad posture

Id: KFTI2PHgRIA

Length: 14min 10sec (850 seconds)

Published: Sun Aug 20 2017