Science Says These Exercises Can Relieve Your Back Pain (Stretches & Strengthening)

"Famous" Physical Therapists Bob Schrupp and Brad Heineck present a study which determined certain types of exercises can relief chronic back pain when performed on a regular basis. They demonstrate the exercises in a program you can do yourself at home.
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[@sextoncardew903]

Dear Bob and Brad, I am 87 and started experiencing back and other pains over the last month or so. I have watched you guys in action, and have been following your instructions. My back pains are not totally cured, but I am very relieved, feeling so much better, and will keep the exercises going. Thank you so much for your advice.

[@crystalheart9]

The back stretches are great, thanks for the videos. When you can fix a broken heart you will the most famous physical therapists in the universe!

[@Anna-vz5jl]

My back is so bad I’m hoping these videos will help me . When I’m stressed to my lower back totally acts up . I walk a lot yoga . Last week I felt something pop happens a few times a year . Upper than lower my lower back feels incredibly tight . I’ve also been feeling depressed and a lot of anxiety. God bless you Bob & Brad 💕💫 God. Bless everyone stay safe 💕💫And Wishing everyone a merry Christmas and a happy new year filled with Hope Health Happiness & Joy care hello from Toronto

[@dominictorres8961]

Hey how’s your back feeling now? Just wanna check in with you?

[@Anna-vz5jl]

@@dominictorres8961 hurts again i feel stress is making it worse i stand all day at work

[@victoriaj221]

As a yoga instructor and an inspiring soon to be PT, I'm happy to see the stretchs I've been teaching since day one!

[@allysonleigh6863]

You guys are the best- so helpful! As a new grad physical therapist, I️ watch your videos for advice and ideas all the time and they’re always so helpful! Best online mentorship around :)

[@katrinat.3032]

Perfect video to do every morning. Can you please add a core video like this??? I know you’ve done core videos before but I’d like one with more exercises to do most days. As a nurse I love your videos. You guys are down to earth and impart a lot of your knowledge and expertise. Thank you!

[@balloonwizard12345]

Did my back in work. Could not move all day yesterday. Done some these to-day I’ll can move a lot better. Thank you to you both.

[@clem-1917]

perfect timing! I threw my back out a week ago and it's still a bit sore. This started relieving it straight away!

[@marzymarrz5172]

Those stretches work. They’ve been a part of my exercise routine for years. In my case yoga causes back problems.

[@davidmcinnis805]

Hi most of the poses are yoga. The best way to not have issues is to start off gentle and make sure the stretch is okay with your body.

[@chaithran5983]

How long does it take to show result m doing these since a month and still i feel some pain in ma lumbar I have a mild bulge disc.. Please respond

[@sabinabastola8371]

The Urban Life my its been 8 months...though my radiation on feet has gone..i have pain on my back n thigh ..not improving much..how u now?

[@chaithran5983]

@@sabinabastola8371 I was feeling btr afta doing yoga regularly... But due to more work pressure the pain is resuming back but m keeping my time for yoga everyday not to lose hope... How have u been?

[@katrinat.3032]

Hi back pain buddies. These exercises help me but unfortunately are not a cure. I find laying on an ice pack every morning helps. These exercises definitely help. And may I suggest that you sleep with a pillow between your knees if you’re on your side and also a pillow wedged in behind your back. Another thing that I learned from these videos that helps me is I do not bend over to brush my teeth I do it standing upright with a washcloth underneath. I mean you have to bend over a little bit to rinse and wash your face but I do it minimally. And it helps. I also make sure when I watch TV and in the car that I have good posture and I use the towel roll. Good luck hope you all feel better

[@lisayerace5578]

My Physical Therapist is teaching me EVERYTHING you guys are teaching us! Thank you! It’s working!

[@vegeta9411]

I have a bulging disc between l5, s1 and all these exercises help relieve my back pain. Now I started a plan to hit the weight room. Take it slow and don't rush anything.

[@sabinabastola8371]

Big Carlos how long these exercise took to work for u??

[@shawningram6349]

Love watching you guys! You're like the physical therapists' answer to Click and Clack, from NPR's Car Talk!

[@Bluto_von_Glooben_Flooben]

Love these guys. Never thought I would watch two physical therapists with cheesy jokes as much as I do!

[@AA99086]

Thank you so much. These exercises helped me to reduce my lower back pain only in few days. You guys rock

[@denisewilson826]

Great video, just a few questions; how many repetitions of each stretch, how long do you hold the stretch and how often do you do them? Thanks so much!!!

[@anacaudillo3077]

Your videos are awesome y’all should link and do subtitles in Spanish! That will help more and more people with this increíble exercises !!

[@anacaudillo3077]

What are good exercises for cervical radioculopathy?? I have one year suffering pain in my neck and dizziness due to a injury in my neck

[@elcehl]

Love these videos❤. Great advice and keep us young🎉🎉

[@neellocneelloc6467]

Thank you. The QL stretch is great. That is where my back hurts the most.

[@phsanchez100]

Thank you both so much love your video, my back is very bad teamster for 35 years all heavy lifting , now three bad discs , but you guys help , thank you 😊

[@elcortez9683]

Thank you gentlemen, you have been miracle workers for me on a number of issues. I am looking forward to making your back stretches part of my daily routine. Do you by any chance sell posters that can give me a visual reminder of the stretches in order of best use? Thank you greatly!

[@maywong4280]

I really like your videos. Thank you for doing them. If only everyone with back pain (potential or currently suffering) were a fan of you, there wouldn’t be people with back pain left. Oh I also envy your friendship. Happy working!

[@SKaplanTucson]

Great stretches, thanks.

[@kirstymacfarlane1620]

Great video. As you know I'm a yogi and there's loads of excellent yoga teachers on KZbin. I find my quads, outer hips and front of pelvis to be my tightest muscles. It's my own fault because I end up doing to much restorative or yin yoga which my spine loves but it doesn't really stretch the legs much! Will definitely be doing this stretching video and incorporate my yogic breathing with a nice long savasana, relaxation, at the end. Thanks Bob and Brad you guys are the best xx

[@mitzistraup2514]

Can you do a video on pilates? I injured myself doing yoga

[@tommyryan7041]

You boys are the best!

[@shaneashby5890]

Another back video 👍 You guys read my mind 😊 Love your work guys and let me just say from everyone with a back problem, Thank You. You guys Rock 👌

[@debracully2166]

Love your videos, I’m 65 very athletic and your videos are very helpful. I have an SI issue and was wondering if you have a way I can put it back in myself. Thank you

[@dcat2004]

I have si issues as well. The best thing I do is see a chiropractor. It takes a few visits and I feel great.

[@michaelmorris2623]

Thanks you!

[@yeppy013]

Love these guys... thanks for al your videos

[@tilakrajgolari1577]

This was a great routine.

[@DaraghFarrell]

Awesome video - many thanks! I love your videos. They help me a lot with my low back disk issues. Do you have any recommendations for neck exercises / stretches?

[@sharonmccaw1904]

I watch your videos most frequently & your suggestions are the most helpful however, would you please increase the volume on your videos as the volume is much too low to hear even though I have volume on computer turned up all the way=Thanks for all you do!!!

[@anavalenz9716]

I do Pilates, they are great for the whole body.

[@bethwithers4798]

I love you guys for doing these videos! Are you supposed to bend your knee during hamstring stretches? Is that why I hurt so much last time I tried? Thank you!

[@BobandBrad]

Keep your knees straight for the Hamstrings to stretch for best results. Brad

[@kunong75]

Feels great after trying this,thank you so much

[@rachelrobilotta7722]

Thank you guys so much for all your advice and videos! I did this routine and a few hours later my neck is very sore and tense. Do you have any thoughts on what I was doing wrong to cause that?

[@michaelmoorhead1442]

love the videos... Im 20 years old trained martial arts for near 4 years & haven't trained since this weird burning pain in my trap & rhomboid muscle came along. So the pain started 2 years ago been to multiple doctors and PTs to find I had a slap tear with bones spurs so had it fixed recovered great but the pain and spasm daily in the trap and rhomboids was still present. So surgeon had a MRI of my neck and MRI on my surgery area of the labrum. Everything came back normal & he proceeded that I do more therapy for near 8 months spent at one PT area then switched to another PT place where they found I have winged scapula of the left shoulder so another 4 months of straightening all the muscle to the scapula and doing isometrics with manual massages and tens unit, heat. it's got tighter looking muscles but still is not holding itself to the rib cage. Went to a chiropractor also he found my C1 C2 legiment was knocked loose but not torn yet from the MRI and x-rays. I also broke my clavicle 2013 in half no surgery required healed but sticks out towards the middle... also the SC joint has popped and cracks like it wants to disconnect off the sternum. I had a EMG done doctor said nerves were good and was done right when the pain started. I get pain under the clavicle close to the sternum and spasms in the pec muscle down the side of my lats into my rhomboids and traps. I feel for my thoracic nerve with my finger and it feels bruised up to me..

[@hcazpena]

Michael Moorhead DUDE! It sucks not being able to train!

[@scunny]

All these stretches with a straight leg raised is not possible if you have a herniated disc which is what i have? My hamstrings are ao tight but I can barely straighten my leg and then raise it without triggering sciatica...

[@cheleshows]

Are there specific back Stretches that help with hands and leg tingling that occurs laying down? What causes the tingling?

[@YoutuberMama]

Very helpful

[@janicedaniels2254]

I have a question on the squats . Are you keep a pelvic tilt? Tucking under?

[@larencegagland506]

Please guys, I have heard Science says so many times the last two years, I am sick of it! But great video.

[@birthdaygal8807]

I have a14mm protrusion l5s1 , are there back exercises I shouldn't do.? Thanks guys , can't wait to be at 100 % to add to all my exercise routine. I have learned a lot about from watching. T

[@mooninscorpio]

Smart and funny! Thank you for the exercises.

[@carmindamemije2364]

How come they don’t respond to comments?

[@denieseklinethatcher7361]

stretches best!

[@zikou_morocco7532]

Tanks

[@susans8765]

Good exercises, but the hamstring stretch causes my calf to go into a charlie horse . Any suggestions?

[@dbz739921]

If you have spinal stenosis stay away from the Cobra pose I learned the hard way

[@DaraghFarrell]

What are your thoughts on using a "deadlift" posture, bent at hips, back straight, for lifting weight off the floor?

[@lorim3139]

Hi; Can I do All of these stretches if I have osteoperosis? I would like to because I have a lot of back pain, Lori.

[@kyuss]

how often do you do these exercises? every day? every other day? once a week?

[@Alexmar345]

What do you guys think about Foundation Training by Eric Goodman? Is this good?

[@chtazahau5797]

Is it good for sciatica

[@Annettesmusic]

1:10 Bob: "We got a phone going off here." Brad: "You want me to go throw it on the ground?" Funny.

[@syphan1296]

Annettesmusic H

[@sarahblackwell544]

Great videos, thank you. Been working with at least 3 of your videos regularly since my back went into spasm on Sunday. Still struggling when coming up straight after sitting especially (the last 10 degrees) get a neural spark at the sacroiliac joint - could it be my weak psoas causes this?

[@linzjan4276]

Suggestions for doing these with other injuries, I have right sided dequervians and don’t want to make it worse

[@forest_maiden]

Linda Smith I have L sided DeQuervain’s! And a severe bulged disc in L5-S1 now needing surgery, so it makes it that I need to do those floor stretches but it makes it so hard.

[@sam5605]

Hi bob n bratt, was wondering what are the symptoms and causes of spondylolisthesis. Im not sure if i had it, i suffered from severe low back pain that seems to lessen/help if i lift both my legs 90 degrees on a chair. P. S. Im 22, have been sitting on a chair more than 8 hours on a daily basis

[@jazzyr2261]

I have 3 large herniated discs L3-L4, L4-L5, L5-S1 which caused spinal stenosis and sciatica. Any suggestions on what to do? I've been going to physical therapy but any movement of my pelvis still causes pain

[@jchien]

Dr. Stuart McGill says knee to chest stretch is bad for sciatica

[@vickiemooneyham2788]

You don't need a special strap, a bath robe belt works fine.

[@ManuelMangani]

When I do the hip flexor stretch it feels as if I'm stretching the quadriceps. Does that mean I'm doing it wrong?

[@dawntaylor5528]

Was there another video more recently that sais not to do bridges because it can cause strain?

[@jolie1327]

Ok I'm having pain going down the back muscle of my hip flexor, especially at night when I try to sleep the pain is sharp and does not radiate down my leg but stays in the area. What can I do to alleviate the pain. The pain is primarily on my right leg although the left hip flexor hurts a bit?

[@LorisRVLife]

I have sciatica.. L3, L4 & L5 also have fragmented disk. These are the exact exercises my PT had me do. I went to this appointment ONE time and ended up back in bed for 3 weeks with pain so bad I was worse than I was the day I went in... And, yes I did tell her the exercises hurt. She did say to ease off and not stretch or turn so much but, by the time I was done, I had to have help getting back out to my car. No clue how I drove myself home :( This started in September of 2019 and as of today, I'm still housebound and extremely limited on any activities. House work is OUT. 2 steps from my bedroom to my bathroom and those stairs kill me if I don't use the correct way to get up and down. Any advice would be greatly appreciated. BTW, I never went back to the PT..... I have however done the exercise you showed in a previous video, lay on stomach & push my upper body up with my arms. Seemed to help ... thanks, Lo :)

[@poesie6279]

Confused as B n B say don’t do various exercises that you do in yoga where you extend and twist the back at the same time.

[@shawningram6349]

Great set of exercises but wouldn't you want to include a caveat for APT? From what I've read and studied, IF a person has an anterior pelvic tilt, they should NOT stretch their hamstrings. Their back is sore not due to tight hamstrings. Rather their hamstrings are tight due to their sore back which in turn was caused by postural habits and to weak abs, glutes. Is that not correct? It seems that if the hamstrings are tight due to a pelvic tilt, then stretching them well only exasperate the problem.

[@minervarodriguez6858]

How long it will take me to bring my shoulder down i do my therapy at home the insurance doesn't pay for it any more so am in pain every day so i see you i do some of what i know and some of your i don't take no pain meds am been doing therapy since the summer my shoulder still the same i need help please from Rhode Island😢

[@HermannTheGreat]

A cliffnotes below each video would be really helpful to summarize.

[@trippy1v349]

These dudes crack me up haha. You guys are showing yoga because yoga is stretching!

[@L.Spencer]

I'm looking for a timer that can help me do my PT exercises. I often lose count and who knows if I can count a second accurately. A free app is preferable.

[@elizarock655]

Loraine Spencer do you have a clock on the device you're using for KZbin, usually a timer on it? Or use something like Amazon Alexa for speech activated timer.

[@L.Spencer]

Mrs P Yes, I might try to stopwatch on my phone. Thanks!

[@katfish423]

Random question...what’s the deal with KT tape? It’s in every sports store, Walmart etc., and I see people wearing it on just about every body part . How does it help and how do we know how to apply it? (Just found your channel...you guys are awesome!)

[@maryreichle325]

I don't have a treatment table and the floor is risky. What is an alternative surface?

[@kayelr88]

Mary Reichle The floor is risky???

[@fabianreah1708]

Haha how is the floor risky

[@MastaSkywalker10]

I do these exercise at work. (Rehab tech)

[@birthdaygal8807]

Should have added the first 2 weeks were excruciating pain in the buttocks and through the leg into a numb foot and a big toe I can't move still 2 months post injury. I am more mobile but still have vertical pain buttock to numb foot and no toe mobility. Exercises not to do?

[@lillieknight]

Enjoyed it but for the I can’t believe you thought of that moment. That made me feel a little sad because I like to think of you as being great friends treating each other with dignity and respect. I do think the pillow hurling and tugging are funny.

[@jeanettekniebusch9532]

Why haven't you set up the antigravity back thing I got you? Set it up near net in basement. That was expensive you said you wanted that after you saw it you thought it might be helpful to your back. It would. You can also order other accessories to addidt doing upsidown sit ups twisting ones ALSO, you can work out at home. too.

[@hascodelavega3098]

Please is it possible to give some tips to relief upper back (stretch the traps)pain as well, other than the chair. Any KZbin video is always about Lower back.

[@victoriaj221]

Try sitting in a chair and reaching your right arm to the ground and GENTLY letting your left ear fall to your left shoulder. Repeat opposite side. One of many good ones.

[@hascodelavega3098]

Thanks for your reply but I’m talking more about upper back like rhomboids and mid traps.

[@victoriaj221]

Okay! Cross your arms like your giving yourself a hug, then switch arms. You can drop the head if it isn't too much. I like to use tennis balls and go of balls to release tighter tissues in hard to reach places.

[@avakennedy3519]

Calling it CAT/CAMEL is really confusing for anyone who has done yoga. In yoga, it's CAT/COW, the cat being when the center back is raised high with butt and head down. The cow has a sunken mid-back--as many cows do. In yoga, there is a different lesser known pose called the CAMEL: on your knees, lean back and grab your heels and then push forward with hips--great papas stretch. So I think it'd be easier to call it CAT/COW.

[@kathannicolle5044]

Hi your exercises are soool.... helpful however -the exercise 12 minutes in- when in the cat position Bob is raising a leg and on his other side lifting his arm up. It is difficult to see and I was trying to lift an arm and leg “on the same side”. :C very difficult. I am thinking Bob has such great balance :) Maybe someone else thought this too... just in case

[@pamelakeegan5628]

Hi guys love your videos. On this one at 5:17 Bob said cross you leg over then lift up the other one. Brad, that is NOT what you did. You never lifted the other leg. I believe it's confusing. Sorry.

[@marty9464]

Another video that wants to help with back pain before diagnosing the cause. Many of these exercises would exacerbate back pain caused by traumatized iliolumbar ligaments. Please get a good understanding of the cause of your back pain before launching into an exercise program.

[@dinner-at-the-diner]

but yoga has tons of forward bends. elsewhere you stress to never to do forward bends...

[@TreeCamper]

Yoga *is* stretching

[@alan30189]

So the people that used the back pain book didn’t have any improvement? You didn’t quite get into that. Let us know how many of each exercise to do, and how many sets of each to do.

[@souhailnba8095]

Hi no

[@SummerHawaii582]

Jesus can fix a broken heart!

[@milekrizman]

8:50 Muslims have healthy backs 😆👍

[@yujiwakatsuki6635]

Fish people Cat people are in bed. Imagine stretching from backward to forward or from forward to backward. The completely opposite way. You just can not tolerate the extreme pain. And there is no way you can fix it for rest of your life. That hurts. The shocking disaster.

[@elizabethsamuel2219]

please talk professionally. not good to lead us into demonic hindu religion. yoga is based on Hinduism