The #1 Reason You Are Having Back Pain With Working Out. How to Stop

♪ Bob and Brad, the two most famous ♪ ♪ physical therapists ♪ ♪ on the internet.

♪ – Hi, folks, I'm BobSchrupp, physical therapist.

– Brad Heineck, physical therapist.

– Together we are the most famous physical therapists on the internet.

– In our opinion, of course Bob.

– Today we're gonna talkabout the number one reason you are having backpain when you're working out.

And we're gonna showyou how to stop it, too.

– There you go.

– You better listen to us.

– Well, they will Bob.

They're smart.

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Very simple reason why many people develop back pain with working out.

It might be while you're workingout or it might be after, that you feel the effects of this.

– Sure.

– What happens is, whileyou're working out, the number one thing you wanna do, is you wanna keep thespine aligned correctly.

– [Brad] Mm-hmm.

– Which means you have aslight curve in at the neck, slight curve out in the mid back, and you're keeping that archin the low back, all right.

What happens is people, whilethey're doing, let's say, let's say you're doing a curl, Brad.

If you're curling, you're really struggling, and you might bend forward and you – Give a little compensation.

– Yep, exactly.

– Cheating.

– Right.

– We definitely see it during squats.

So when you're squatting, you wanna maintain, there should be virtuallyno movement in the spine.

– Mm-hmm.

– You're gonna get down tothe lower part of the squat, what happens as you godown and the hamstrings pull on the pelvis, andthe pelvis turns like this and it rounds out the low back.

They call it butt winking quite often.

– Mm-hmm.

– Lot of people will sayit's fine to do that.

It is not.

– Right.

– If you keep doing this over time, you will end up injuring your back.

– Typically, we werejust talking about this, younger people in their 20s and 30s, they get away with it fine, but when you getting older, in your 50s it startsto catch up with you, and then they start to modifytheir lifting practices, so – Then they listen to us andthen they finally realize there's some wisdom comingout of these mouths.

But you will, your back is designed to do thousands and thousands of lifts, if you do it correctly.

– Sure.

– But if you do it incorrectly, you're gonna shorten your lifespan as far as what the back can tolerate, you're gonna end up with a herniated disc or some type of problem thatyou're not gonna be happy with.

– Right.

– So wanna keep the backin correct alignment.

In order to do that, you wanna make sure you're getting a lot ofmobility in the hips.

We'll talk about that in aminute, but I'm gonna show, we're gonna have ourcamera man come out here.

– Right.

I cannot do squats, or I'm not a good.

– I can't either.

– I've got Spondylolisthesis, I don't do them.

– I can only go that far.

– But we've got someone, yeah, Mike does do them.

– Right.

– And we've got a good person here for it.

– Well, we want to show herethat it's very difficult to know when you're rounding out.

– Sure.

– You almost need tohave someone film you, or, filming's the best, but you can even do photos and show how your back is rounded out.

A lot of people don't realize it! – Sure.

– They have really poor position sense.

So Mike's gonna come on out.

He's gonna go ahead and use, we've got a, is that an Olympic bar, right, Mike? We won't even hear Mike.

He says it's a barbell.

– [Bob] It's a barbell.

– There you go.

– [Bob] So why don't you backup Mike, yep, side profile.

I'm gonna go ahead and I'mgonna go back a little bit.

I want, well why don'tyou try to do proper? – Okay.

(laughing) – [Bob] Let's see how well you do.

– [Brad] So we're looking right in here.

– [Bob] Yeah, he's doing pretty well.

Right there!- [Brad] Right there.

Right there, he's wrong a little bit.

– [Bob] Right there weget a subtle but wink.

– [Brad] Yep.

– [Bob] That's where L5, S1 are being overstressed, and that disc happensto be the one that is most likely to have a bulgeor a rupture or herniation.

– [Brad] The other thingis, Mike doesn't have any weight on there right now, except for the 45 pound bar.

And what do you do normally, Mike? You tell me, I'll interpret for them.

– (mumbling) – [Brad] Yeah.

– [Bob] Yeah.

– [Bob] So he does 350.

So imagine how much morestress that is on the back.

– [Brad] Oh, right.

– [Bob] And that, he's probablygonna butt wink even more.

– [Brad] Right.

– [Bob] You know what I mean? Yeah, he's gonna havetrouble maintaining form.

And so many people are sointerested in getting the result, of doing it, they're not interested in the fact that they did the squat, they're not interested in doing it right or what it gives you, it gives you strength.

– [Brad] And us as therapiststhat work for back pain people for 30 years, we'reconcerned about getting these people to last untilyou're into retirement without back problems! – [Bob] Mike, why don't you do another one where you really do it wrong this time? Ooh, yep.

(mumbling) – [Brad] Right there, that last little bit.

And some people put thatthat little bounce in there, – [Bob] Yep.

– [Brad] and Mike wasjust talking about that, which puts more stress on the back.

And we'll get comments onthis from avid lifters, saying this isn't doneright, that's not done right.

– [Bob] I'm gonna give you a source.

Okay, Mike, thank you very much.

So there's a guy named Stewart McGill, he's a PhD, – Mm-hmm.

– He has spent his life studying backs.

– Right.

– He's got a book out for the layperson, which is called The Back Mechanic, although it's pretty heavy reading too, even for the layperson.

– Sure, yeah, I read it.

– But he's got a bunch oftextbooks too that I've read, and he talks about this, – Yep.

– And he said that again, you're not gonna be able to get away with it, Imean, he is the expert.

If you don't believe us, believe what he says.

– Sure.

– And he's telling you, youdo not do the butt wink.

– (laughing) – You keep the back straight.

– Right.

– He also recommends, believe it or not, if you're having back pain, he recommends avoiding all the seated liftingmachines in a facility.

– Sure.

– So if you're going to work out in a gym, cause what's happening is, when you're in seated position, your back's gonna probablyround out a little bit.

– They don't have lumbarsupports in those things.

– Yeah, exactly.

So you're back's alreadyrounded out a little bit, now you're putting some weight on there, let's say you're doing overhead press ups, – [Brad] Yep, the military press.

– [Bob] Yeah, military pressups, or curls, or something.

– [Brad] Sure.

– [Bob] Your back's gonna round out.

– [Brad] Yep.

– [Bob] Therefore, you'regonna end up with problems.

And if you're havingpain after you're lifting or during your lifting, that's telling you right now, you're doing something wrong.

– Right, listen to your body.

– Yeah, so again, Stewart McGill's book, if you want to check it out, it's called The Back Mechanic.

I'm gonna show you one lastthing he had recommended, this is actually from oneof Stewart's textbooks, he had said if you want to figure out how wide should your legsbe when you're doing squats.

– Mm-hmm.

– Now a lot of people I thinkthink the wider the better, because you can get down andkeep your back straighter.

– Sure.

– That's not necessarily true, depends on the makeup of your hips.

– Right, it's a custom thing, it's like, my hips, my torso, – Yeah, your hips externally rotate.

– Right, so me, I'm definitelymore comfortable with my toes out like this andsome people may not be.

But this is a really nice test.

– Yeah, so what you do, andI'm gonna show this way first, so you're gonna try squatting back, just leaning back like this.

– [Brad] (laughing) You wantme to do it without a tie? – Yeah, maybe you could.

– [Brad] I've actuallygot workout clothes on.

– Sure.

– This might make a little more sense.

– So you can do it withyour legs together, and then you could doit with your legs apart, you're gonna rock back, why don't you show them to the side, Brad? So he's starting to round out right there.

So now try it, Brad, withyour legs further apart.

And now he's going, now he's definitely doing betterwith the legs wider apart.

You did fantastic withthe legs wide apart.

– Well, and it's mucheasier for me to do this, but when I'm here, I can do it, but.

.

.

– He starts rounding out.

See how quickly he rounds out? – Yeah.

– So Brad would be the typeof guy that definitely, the farther he can getapart while he's squatting, the better off he's gonna be, cause he can keep that back straight.

So this is just a minorthing to point out, but it's major in howit can affect your back.

– Right, particularly over time if you wanna do these exercises for years.

– Yeah, I mean, believeme, as you get older, you're gonna wish you did it correctly, because when you get, I'm almost 60, Brad's on the latter end of 50s, – Somewhere in there.

– Somewhere in there (laughing) And I hope to work outfor another 20, 30 years.

– Right.

That gives you, 90 yearsold, that'd be good.

– I hope to, I hope to bethat guy that's in the gym, and I hope to be running yet.

– That's great, I like that idea.

– Thanks everybody for watching.

[upbeat music].

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