How to Decompress Your FULL BACK !! Instant Relief! NO Awkward Positioning

How to Decompress Your FULL BACK !! Instant Relief! NO Awkward Positioning
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Bob and Brad demonstrate how to decompress your full back for instant relief.
~~~~Chapters~~~~
0:00 Song
0:11 Intro to Video - What to expect
1:00 Giveaway & Social media information
1:58 Traction explained
2:21 Hanging & how to
5:34 Second option with hanging
6:22 Third option - add rotation
7:50 If you have Stenosis
9:22 Four option - facing wall
10:17 Exercise with a stick
11:59 Outro
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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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Medical Disclaimer
All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.
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[@BobandBrad]

"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."

[@melliemac5617]

I’m just glad you’re okay, Bob! I’m so thankful for you and Brad. You’re helping so many people every day. What a blessing you guys are!

[@gelflingfay]

🤗 You are good sir. :)

[@lindsey1402]

You are doing just fine, sir! No need to explain anything to the jerks of the world. Thanks for all your expertise!

[@nicolepringle3690]

I’m so sorry that you had some ugly comments said about you. You both are such a blessing. When I didn’t have insurance or it was denied these videos were invaluable to me. Thank you for your service. I’m a nurse and appreciate the PT/OT/ST professionals. May God continue to bless you and heal you.

[@doriangray873]

You're doing great. Love your show, it's helped me to be less depressed.

[@DarlyFofa]

The intro song is the most 80s thing on the internet at this point 😂 😂 😂 😂

[@gharrett2092]

U r beautiful

[@b1gt1m]

Yep I love it!!💯👍🏻🐻‍❄️🐾

[@marioscicluna6057]

And the card with the social links 😆 no hate of course. I like your style.

[@TheRealJohnHooper]

Boomer song

[@SwimminWitDaFishies]

@@TheRealJohnHooper And if you're not a boomer, then what are you doing here?

[@gwarlow]

Technique begins at 03:55

[@littlebrothermoneywithmich6178]

😎

[@jz3689]

Thank u

[@Too_Ecchi_of_A_Sensei_For_Ya]

You're a time and life saver

[@Polyglot_English]

Taiwan is a country 🇹🇼

[@Pietromagg]

@@Polyglot_English Your mom's a country

[@smoochiewonderdog9857]

Thank you so much for all you do. You are helping millions of people who would otherwise live in pain.

[@BobandBrad]

Thank you for your kind words

[@martaakh8105]

Yes

[@pujamalik3148]

@@BobandBrad where is ur clinic ?

[@westfieldartworks8188]

Both these guys are in good shape. It's nice to see doc's that keep themselves physically fit.

[@ElegyVio]

Jesus Christ is the truth reach out

[@beerinmind]

Been laying brick, block, and stone for 30 years and I tell you that a inversion table is a game changer.

[@beerinmind]

@Richard Sims got mine at a yard sale...best $20 ever spent

[@gregorybiever8801]

It’s more natural to hand right side up compared to upside down. This may not always be the best option for people. Especially the older u get

[@Trevin_Taylor]

I also got one at a yard sale. Brand name Teeter Hangup for $10. They just wanted it gone.

[@chrisfox3001]

Yes. I use an inversion table as well.

[@joelebeau4225]

The thumbnail for this video made me think that the best way to decompress your full back is to lose in a Mortal Kombat tournament.

[@vincenthawes9965]

MORTAL KOMBAT!!! 🐉 🐉 🐉

[@ibm3302]

FATALITY

[@thejameslealartco.7625]

🤣

[@DroppinDizzles]

Hilarious

[@diegomartinmartindiego7829]

That's an option

[@valeriehart5085]

Bob - Prayers up for your quick and total recovery. You are helping so many people all over the world !! We love you both soooo much

[@eclyectkjackson8883]

10:24 this is why my pt told me pole dancing was ok! (True story) pole dancing has actually brought me a great deal of relief!

[@thedolcetto81]

Yes! I have noticed the same thing. I recommend pole dance to everyone for this reason. I am also very careful with practicing moves and combinations on both sides to avoid imbalances

[@Felicity2121]

I heard that as well. You have to be quiet physically strong though. Imagine how fit the pole dancers are.

[@notgoing2lie]

Great info. I've been suffering of a herniated disc and sciatica that has had me bedridden for over a month. I've been watching tons of your videos from traction for the back to best sleeping positions to relieve sciatica. Thank you so much your videos have given me great insight into some options I can try for healing.

[@johncoppock3823]

Big thanks for a timely video. I hang by standing on bottom step of the stairs and holding onto bottom of spindles of the landing balustrade above. Hurt my back two days ago and in recovery phase now so good to try this. Suggest do a DIY video sometime on how your wall anchors are attached and what kinds of walls are suitable for that. Thanks again.

[@sundarkumar-qy8cn]

You guys have been so helpful to me in overcoming my backpain over the last 5 years. God bless you.....

[@1CelloOne]

Thank you so much for all your videos. You have helped me so much with my low back and Achilles Tendonitis. I stopped going to the chiropractor six months ago and only see my massage therapist.Love you guys!

[@jarednorton9209]

love these guys they're like the nicest people

[@yashchaudharythenics]

This is 60% legit advice and 40% comedy and I am here for it 😂

[@kubel83]

You two gentlemen are wonderful. Thank you so much. Your advice and exercise helped a lot. Big thanks from Denmark 🇩🇰 😊🙏

[@tarikcoleman3849]

Just Don’t Get Too Rich & Forget About Us Hurt People Lol We Need You Two!!

[@elderhiker7787]

I did this exercise 60 years ago as a 17-year-old baseball player. I would hang from the top of the dugout before the game. I felt it loosened my shoulders and back and helped me avoid arm/shoulder/back injuries. Basically, it just made me feel better (i.e. looser with supple muscles).

[@TheUtuber999]

@SV Wil Dr. Kirsch does it and he's around 75. I'm in my mid-50's and I do it several times a day from a chin-up bar. Cured my frozen shoulder, too.

[@mikedasilva5239]

Hanging from a bar is excellent spinal decompression and is great for strengthen the ligaments in your arms. It improves your posture.

[@ggdatboi]

I do these with the bar. However, I put on a weight belt and hang a plate as well. The traction I get on my back is euphoric to say the least

[@yessroman]

Same here, but on my Hampton.

[@clilybb9816]

My father has a slipped disc and nothing helped like your videos. Access to good physiotherapists is not always easy. Thank you for your hard work and such well explained, usable content. Grateful 🙏

[@keyboardtek]

All of us retired folk on fixed income thank you so much for your instruction videos! I just grab a short hand towel, sling it over the edge of a door, put my forehead up against the edge of the door, and do deep knee bends to control the down traction force. It opens my lumbar and thoracic and a bit of the shoulders too.

[@BobandBrad]

Great job! Bob

[@conderschader4127]

I hang from my pull up bar. I have found putting my feet up on a chair allows my back and tail bone to stretch. Love you guys.

[@DetroitKim]

Wow perfect timing for posting this for me ! Thanks !

[@LisaMarie-gx5ku]

Thank you guys!! I’m having some low back pain. Going to try this!

[@krazylevin]

That intro song is epic lol

[@Mrbfgray]

Been dealing with lower back issues for 45 yrs since 1st major episode triggered by running cross country coupled with being too tight in general. ONE thing I rely on is how it feels, if it feels good DO IT, I invent my own ways as well as learn from others. Rarely does my condition slow me down and pain is NEVER to be covered up, it's my reminder, motivator to do my exercises which don't take much time or effort.

[@poochthedog8079]

Brad! It’s fun to watch your lips move to every rehearsed line that Bob says in the first 20 seconds. It adds to the comedic amateur nature of the show. You two are the best! Thanks for all your good advice.

[@brakeme1]

The last ones benefit is more to allow the spine to arch and extend the thoracic opposite to gravity, sitting, poor posture, etc. You guys have a great show!

[@lythalmind]

Bruh i appreciate you two for your daily vids. Always helping ppl stay healthy and feel better.

[@1965kings]

These guys are like clairvoyant

[@johnprocidano3783]

I was introduced to the Inversion table at the local VA Hospital and purchased the exact same make and model. Full inversion feels as it floating and its wonderful. Your version may be less costly, however, it would cause a strain of the shoulders. Really good for the back, but, lousy for for arthritis in wrists, elbows, and shoulders .

[@Reader481]

Wow...I do this everyday while on my walk...hang from tree branch (couple of trees have branches at good height). It always feels great, also relieves tension from the neck area.

[@stacygilbride6781]

I have cubital tunnel syndrome in both arms Was in car accident 2 yrs ago to i cant grab bars and hold things alot of the time i and when my hands are working I could be doing something and all the sudden sogumm numb and I drop stuff and my back is killing me so how would I do something

[@Reader481]

@@stacygilbride6781 Dear Stacy, sorry to hear about your issues. Hope it will get better with time. There's a device (had seen it advertised on tv) which allow you to hand upside down (feet up, head down) and is known to be very good for decompressing spine. If you want I can help find more info for you. In the meantime take good care.

[@dlkordus]

Referring to the slurred speech comment Bob and Brad. WE love you and thank you for all that you do. We don't need perfect we just need you both. The videos are full of humor and always informative. Great advice. Once again, Thank you.

[@Biergeliebter]

I've been starting my day with stretching my back by doing this from the door jamb between our bathroom and closet. Now I know why it helps so much. Thanks!

[@baranguler1168]

I do the same thing. Hang over a door. When hanging i do slow movements to side to side. Been doing this for 12-15 years. It probably helps with shrinkage to after weight training. Doors are everywhere so no shortage on equipment.

[@jamienibler9952]

Prayers for both of you guy's! You are wonderful! Thank you!

[@Coconutoilcrazy]

I do this on the dip assist machine at the gym. I lower the platform so I can hang. I do rotate left to right. My lower back feels jammed, it seems to try and crack. 2 things I have found with back pain. I had been getting knots on various places in the muscles in my back. I did a quick search that showed it could be lack of water. I increased water and the knots have mostly left. Next, I sit alot, I discovered I get a knot in my butt muscle, to the side under my hip. When this knot is there, it seems to pull the rest of the muscles bringing alot of pain throughout my back. When I release the know, the rest of my back eases up. Just a few tidbits for you all out there, maybe it will help you. Back pain is a major pain!

[@joswanell9672]

They remind me of Hanz and Franz from the 80's Saturday Night Live skits.

[@CWdudeyo]

OMG!!! YES!!!! LMAO!!! Haven’t thought about them in 20 years LOL!!!

[@stephanieilluzzi7355]

🤣🤣🤣 LOVE Bob and Brad!

[@pain4profit267]

They’ll pump u up

[@coryd2668]

Good god you’ve nailed it!! I’m Hanz and I’m Franz and we are here to PUMP YOU UP! Muscles 💪🏼👱🏼‍♂️ 💪🏼👱🏼‍♂️

[@tomsanders9491]

I sympathize as I also have stenosis as well as several other spinal issues. Making sure the Atlas is in correct alignment is first step. Another stretching technique is to lay on the floor, raise legs to 90 degrees and rotate full left and full right (only if it feels good!) Thanks for the techniques. I can't wait to try them

[@carlosdlonga6507]

As always really appreciated and helpful.. Thanks

[@DeanTheDoctor]

Some very helpful techniques. Thanks for sharing everyone. 😊🌎✨

[@Nova7o9]

I’ve been sick for three days and my back is killing me from lying down all this time. This came to my recommended on the right day.

[@katecombest3602]

Love this have been doing this for years thanks for the confirmation

[@edwilliams588]

The Click and Clack of physical therapy.

[@profe3330]

Well put, @Ed Williams. :)

[@gufu21]

That never occurred to me, but once I read this, that is so spot on.

[@RickyJr46]

Perfect!

[@gr8hnd10]

How perfect👍🏻

[@k8eekatt]

Thanks for sharing your technique!

[@scottmattern482]

Thanks guys, the exercise helped my hip/low back pain very much. Another issue, the inside of my right shoulder hurts very bad when hanging, is that rotator cuff?

[@jmer9126]

Love you guys! Thanks for all the help!!

[@BobandBrad]

Happy to help!

[@darrisnelson5223]

I’m a daily hanger😂 I have a pull up bar in my office and I take hanging breaks.😉 I also put my feet up and it feels fabulous! I need to try the slight twist now…Thanks for the video tips!👍🏻

[@valhenry2154]

Hanging is the best and only relief I get from lower back pain.. Triple fusion down there. Hanging gives me a whoosh of energy and it seems I feel the blood run into my legs.. Best med

[@tonimoraful]

You two are such a joy

[@TabooRevolution13]

You guys are MY physical therapists! I have handles like this on my Yoga swing!

[@dp2404]

Do you think it can be done without a wall?

[@pattysherwood7091]

I’m a terrible gardener. I love most of my weeds. Usually I let them grow like a jungle and harvest some of them and feed them to my goats or chickens. This year my squash garden is full of tall bushy wild prickly lettuce. I found out it is a natural painkiller. I chew a leaf and my normal back pain is relieved. It lasts all day too, or all night. If I throw bales and hurt my back, I chew three leaves. It relieves the pain while I am recovering from my foolish abuse of my back. It is a life changer because I don’t use pain pills. I thank you for this very helpful video for stretching my back after I have shoveled out the goat shed, or done other ridiculous things that an old lady should never do. One thing I can recommend for strengthening the hands is hand milking goats every day. It will give you a crushing grip and stronger arms. I recommend getting Nubians or LaManchas or Saanans for hand strengthening. If you get those little Nigerian dwarfs their faucets are so small you will have to milk with just a couple of fingers and that is no fun. Have a nice day Bob and Brad. You are better than doctors.

[@toneysisk1585]

Great stuff, guys. Quick question: How many times throughout the day should I decompress my back? I don't want to do this too often. Thanks!

[@PavelSTL]

What I found works even better (by accident while working on abs) is lifting a dumbbell with your feet while hanging. You can't really do it on a pull-up bar because it requires very strong arms and shoulders, but you do it on a Roman (captain's) chair. That way you have much better support. I've been doing it for years, works better than any traction table I've been on. It pulls you down more than weight of your own legs, and you go through a range of motion when doing such lifts, much better than a simply static hang. As a bonus, you get your lower abs and hip flexors stronger, which in turn helps your back as well.

[@RickyJr46]

Excellent tip and very practical.

[@padrejuan7763]

Monday July 5 2021 !!! Greetings from Montréal, Québec, Canada !!! Strange I would come accross such video TODAY when I have what I call my 'Back of Grandpa of 85' . I live in an appartment so I cannot install such hooks on the wall, but surely shall try the 'Chair/Stick' method !!! TI have subscribed to your channel and shall follow you guys for more professionnal advice !!! Thank You Drs !!! Cheers !!!

[@marajhmedia3442]

You 2 are Amazing!!!! Wow, Great Job!!!

[@trusound170]

Yes, that looks good. I don't have anywhere to hang such a thing for this purpose. What I have been doing is opening a door and grabbing the door knob on either side, and bending, making sure to press my hips back ward and pulling on the doorknobs simultaneously. That gets the top part pretty well. I need go find somewhere to hang for a minute.

[@nancyludlum2646]

Thanks for the info!

[@maryannmartin4067]

Thank you! I learn so much from you guys!

[@BobandBrad]

Happy to help!

[@shirleyarnold4627]

I've had spinal fusion. Is it "safe" for me to try hanging?

[@JamesEdington]

My go to is…a foam roller! I have used chirp wheels, pull up bars, lacrosse balls, etc, etc. nothing quite helps to manage my back as good as a regular foam roll (using a high density foam roller) with my core engaged during the roll (I pass about 10x up and down my back).

[@fatdirtyslob]

This has always worked for me. I'm pain free now 😁😁

[@BobandBrad]

Great to hear

[@dr.donnawalter4380]

@Bob & Brad - will an inversion table work as well for this? I will also do crunches and stretching on my table. Thank you.

[@robertreed3313]

Bob and Brad, that was good info. What do you think of inversion machines for decompression?

[@maryflynn1951]

I have a desk job, so this would be great 👍

[@carolmartin2503]

Funny ... I've had some riding (horse) accidents (65 years worth = not quite constant) that prompted me to find a way to 'self-'fix'= AND that's exactly what I've been doing! This saved me lots of $ trying to find the right doctor to 'fix' the pain. We also had a swing put up in our kitchen for an asthmatic child. He grew up and out grew the worse of it... BUT the brace it still up and I use that also ! Funny - I don't need to do the 'stretch' often and I'm SO THANKFUL to be able to adjust my aches away !!! Thanks for what you're doing !

[@carolmartin2503]

I've also done the same concept 'hanging' my body from a counter with my hands on the counter = in a corner....facing out. It works for my spine / but I'm concerned about the possibility of damaging my shoulders......... which are good (compared to all my relatives / lots of replacements) perhaps I'll just continue what I'm doing !!! =)

[@Woodyt]

This is a good one for my stenosis too.

[@apmiller77]

A gentler option: Lately I’ve been using a pair of crutches to suspend my weight from, leaning on them through my HANDS, taking ~50-75% weight off my feet. Provides a good lumbar stretch. I lean forward (with stretch) for just a few seconds, then back, and repeat that 10-12x’s. I also focus on relaxing my lumbar muscles.

[@EasyGlutenFree]

Hi Bob and Brad. I invested in an inversion table which really helps. These handles are a less expensive and less space-taking option but since I have the table I will keep using it. Thanks.

[@IntegraDIY]

I’m wanting to get a table but still not sure :/

[@cooperpabis4642]

Another good video of info, thanks.

[@BobandBrad]

You’re very welcome!

[@w99mmt]

Please assess the y strap and ring dinger

[@LUCKYIRISHLADY77]

Thanks for this

[@nztech1964]

Amazing sir both of you are doing a great job

[@BobandBrad]

Thank you so much

[@anitaelghandor7295]

Yes I know it helps alot,thanks guys👍

[@shellylahar9645]

Great video! I need this! Thank you both so much!

[@djharryg]

Great video! Would this cause issues with your shoulders?

[@Valen5878]

is the podcast on stitcher? thank you so much!

[@tobydulanski9480]

Pull ups help to decompress the spine, or hanging upside down. I’m interested to learn more. For those like me with CTS you can use Weight Lifting Wrist Straps when doing the hanging using your hands.

[@lesliedegnan]

"This is a family show." lmao That intro is great. Thanks for the tips!

[@clilybb9816]

Love these guys

[@Delmarvafishing]

I have been waiting for a video like this, tell me how to fix my back gentleman

[@daber4586]

Love you guys!😊

[@MsGaella]

Good. Explain stenosis for the lay person. Thanks.

[@MissFancyClancy]

Great video but I'll take my Dr. Teeters Inversion Board any day over using the technique you showed. I'd be scared I'd let go then I'd be in a real mess! I couldn't live without my inversion board. Besides walking, I believe it is the one single thing that keeps my body free of pain as I age. 🌞

[@tonym6090]

I follow your clips and enjoy - but this one how would be the effect of pressure on my shoulder?

[@VanessaCarney]

I go on tippy toes and grab he top of my door frame (not the door), then try to lower to heels (if they reach, I'll bend knees) while holding on with my fingertips best I can. I do it facing one side, then I straddle the door frame so my hands face inward. Dunno if this is cool but it feels good and is a nice standing desk break. I live in an apt so I can't install any fancy equipment! Also I feel like this helps strengthen my fingers and hands.

[@Brancaalice]

I had impingement my shoulder one year ago, i watched lot video this dude to help my arms. None helped. I take it my hands and did lot things to help get rid off pain. The pain come from inflammation that keep on and on, never get better. So i start doing exercise movement every day and dry fast twice a month, the pain is gone, my shoulder healed. Dont know when it happened, I am glad it gone. Chronic pain is awful, I thought i would be crippled forever.

[@coleenburris6816]

I often have pain in my spine between my shoulder blades. I will try this hanging next time it comes. Or, is there something else that might bring me relief?

[@kayla4177]

Have you two heard about Foundation Training?? I just learned about it, and was so surprised to see the word “decompression” in your title today!

[@seatheparade]

Thank you for this! My hands/arms are super weak so I last hanging off a bar for about 5 - 10 seconds 😂 I'll slowly work up to a minute in time!

[@ruththomas6361]

Unfortunately for me, even raising my arms above my head can cause pain in my shoulders let alone putting any stress on them by stretching my arms up. So . . . . . I have to resort to rolling my torso on a large, inflated ball. I roll my body backwards, frontwards and on both sides, stretching my spine. Maybe not instant relief, but I can get the kinks out. Those torn shoulders have been a bane for 45 years, but I have learned what I can do, and I certainly have learned what I cannot! My biggest problem with my spine is my neck, and it was these two guys who taught me the rolled towel behind the neck trick. This has been a life changer in a good way. I love these guys and this channel!!

[@kaseyc1350]

What about something like Lo-Bak Trax ?? Especially if someone has shoulder issues?

[@love2shop1996]

I gotta try that last one; Doctor told me I already have some degeneration in my sacrum area smh and I am only 25; I am going to school to become a physical therapist too and applying to get into a program next year! :) Gotta fix my back issues before I treat patients lol.

[@thebuckstopshere2186]

Hello Bob and Brad. My name is Sherry and I am a new subscriber. I wanted to know if the hanging handles are good to use with severe osteoporosis. I have three old compressed fractures in the thoracic area. I have been following Sara Meeks exercises from your podcasts (thank you very much as your youtube channel has been helpful to me beyond words). I would like to add the hanging handles to my exercise program. Thank you

[@rhinodesign]

You had me ...at your theme song! Absolutely brilliant.

[@jenniferk4336]

Easy home version, if you're the right height. Wrap your fingers around the top of the door jamb. Ohhhh it feels so good!

[@nadiahashim2486]

Hey, nice video, i have watched many videos of yours, i have developed muscle spasm due to bad posture in long travelling, i am visiting Chiropractic, but pin didn't go away, its been 25 days. Even i can not bend or lift, Should i go for physical therapy, or decompression can help me in this. Please reply

[@gwarlow]

Liked and appreciated. Cheers.

[@Busyfigureskating]

You guys are so great!! Thanks for your videos!

[@BobandBrad]

You’re welcome!

[@PhaseSkater]

any advice on lower right side back pain? i pulled or twisted and strained my back jogging a month ago and sometimes if i twist or bend the wrong way, my back gives out and feels like a knife stabbing me.

[@kaylabriggs3437]

You two are the best!

[@BobandBrad]

Thank you