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This article is a transcribed edited summary of a video Bob and Brad recorded in March of 2023. For the original video go to https://youtu.be/T2psovQ3dUI
Mike: You can't fix your back pain unless you know what type of back pain you have.
Brad: We're going to show you a simple one-minute test that's going to help you determine what position to treat your pain and get rid of it. Back pain is typically a result of the spine being either too arched or too rounded.
Mike: And after the test, we will show you some exercises to fix the problem that you have.
Brad: There you go. All right, the test is quite simple. You simply lay down like Mike is doing, with your legs flat, and then you hold that position for 30 seconds and feel how your back responds to it; if the pain level's at a one, 10 is as high as maximum pain, so get a number. What number are you at, Mike?
Mike: Zero.
Brad: Zero. So he feels good in this position. Then after 30 seconds, you're going to bring the knees up, keep your feet on the floor, and then we're going to hold that for 30 seconds. And then after 30 seconds, what number is the pain in your back now?
Mike: Two.
Brad: So zero; it's a little worse now. Okay, now we're going to go up bring your knees to your chest, and hold it in this position. Hold that for 30 seconds and after 30 seconds?
Mike: It's a five now.
Brad: It's a five. And back down. So we know that flat, it was zero, knees up, it was two, and all the way up was five, so we're going to use that information to get some exercises that will help him. Now in Mike's situation, when his knees were pulled to his chest, his pain was the worst. In other words, his back was flexed. We want to go in the opposite direction. That means Mike is going to lie on his stomach and do press-ups.
Mike: So we're doing a press-up. Start with a mini press-up to just go up to where you feel the pain, and then go back down. You can try to hold it for a few seconds when you're up here, and then relax. If you feel comfortable, you can press up as high as pain-free range allows you to. So go up and down. How long should they hold these?
Brad: Just a second or two.
Mike: And then go back down.
Brad: A maximum of 10 reps.
Mike: Yep. Start there.
Brad: And then repeat within an hour, as long as it continues to feel better.
Now, on the other hand, if doing the test, knees down created the most pain, and knees up felt better, then you're going to do this exercise.
Mike: So, start with your legs on the bed. Bring one knee to your chest. Try to keep it in a line. Don't go too far out. Don't go too far in. Keep it in a straight line.
If this seems very simple for you, you can scoot down to the edge of the bed.
Mike: You're going to want a firm surface, so maybe you have a high kitchen table at home, a countertop, something like that, a mat table, whatever. With some beds, you could fall off the side so be careful. So now at the end of the table, I'm going to let this leg go down and I'm going to bend my knee, try to get it to 90 degrees if you can, and I'm going to bring the other knee towards my chest. Now, if this is easy, you can make it harder going more off the edge of the table. If this is hard, you can always bring your leg up a little bit. This is going to stretch this hip flexor and this glute muscle, but it will help with your back pain.
Brad: Again, we're going to probably hold this for 15 to 30 seconds, as long as it feels like a good stretch.
Mike: Yep. And then bring your legs together again and switch sides. So bring it up and bend this knee.
Brad: All right now, if you're still having some problems with this, the back pain's not getting better, we have another alternative. You simply go to our Back Pain Program.
Mike: This'll talk about if you're more flexed or more arched, meaning your spine. Click on what videos relate to you. It also comes with a PDF printout going through the exercises and what we've talked about in that video.
Brad: And it is absolutely, completely free. It's our gift to you and it's a good deal. There are 40 videos. Don't look at them all. Just pick out the ones that pertain to you.
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