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Bob and Brad Hand Massager


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Bob and Brad C2 Massage Gun


Bob and Brad Q2 Mini Massage Gun


Bob and Brad Resistance Tube Bands Set for Workout


Sciatica Series: 9. What to Do About Back Spasms?

Back spasms are a good opportunity to learn you are in control of your back. When spasms occur, lie down on your back with your knees bent and with your feet flat on the bed.

Tighten up your abdomen and try to lift one foot ever so slightly off the bed. You can tell whether you have tightened your abdomen by poking your fingers into your sides while lying on the bed. Start by relaxing your abdomen and poke your fingers in. Tighten your abdomen and poke again. Feel the difference? Make sure you are not sucking your abdomen in but rather just tightening the muscles.

Try lifting one foot again while tightening your abdomen. Is there more pain? Less pain? Now fine tune the arch in your back by making it larger or flatter. Try to find the most comfortable positions.

Your pain and spasms can often diminish by tightening your abdomen, readjusting the arch in your back, and slowly lifting one leg and then the other leg. If the pain and spasms continue, try the following position instead. You may want to do this for a day or two before starting any exercises. Lie down on your back with your feet up on a leg wedge, pillows, stool or chair.

Place an ice pack on your lower back to help let things calm down. A leg wedge is available from Amazon.

The recipe for an ice pack is as follows:

2 large freezer bags

1 cup rubbing alcohol

4 cups of water

Mix rubbing alcohol and water in a freezer bag. Remove the air from the bag and zip it up. Put that bag into the second bag and remove the air from the second bag and zip it up. Put this in the freezer overnight. Your ice pack should be nearly frozen but still bendable. Re-freeze as often as needed or until the bag leaks.

Windshield Wipers: An Alternative Exercise for Back Spasms or Severe Pain

This exercise is done to help relax muscles and get some movement in the spine and hips. For this exercise, lie on your back with your knees bent and your feet flat on the bed. Gently rotate your knees back and forth. If the movement hurts to perform in one direction (e.g., to the right) avoid rotating to that side and just rotate to the left side. Perform 10 times. As with all recommended exercises, the WINDSHIELD WIPERS must be PAINFREE! If not pain-free, they are not to be done.

Check out the full Sciatica series of videos along with downloadable guide sheets for each video on our website.

DISCLAIMER We insist that you see a physician before starting this video series. Furthermore, this video series is not designed to replace the treatment of a professional: physician, osteopath, physical therapist, orthopedic surgeon, or chiropractor. It may however serve as an adjunct. Do not go against the advice of your health care professional. When under the care of a professional make certain that they approve of all that you try. This information is not intended as a substitute for medical treatment. Any information given about back-related conditions, treatments, and products is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this publication. Before starting an exercise program, consult a physician.

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.

Affiliate disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced in order to help you make the best choice for you.


Back Pain Relief Program

Get BACK to pain-free: Bob and Brad bring you the best information on keeping your back in tip-top shape! Check out our Back Pain Program and you'll be bending like a contortionist in no time


Bob and Brad Products Program

The products we back to help in your quest to live a healthy, fit, and pain-free life.

Sit back and relax as we explain the ins and outs of these products.


Osteoporosis- The Meeks Method

Sara Meeks specializes in the management of low bone mass and skeletal fragility (osteoporosis).

Here she shares her secrets to successfully prevent, arrest or reverse the Patterns of Postural Change.


Neck Pain Relief Program

70% of people will suffer from neck pain at some point in their lives. DON’T be one of them!

Check out our Neck Program with videos and printable PDFs full of at home treatment options.


Stretching & More Fitness Program

From your head to your toes, the Stretching & More Program offers stretches and techniques that will keep you feeling great and help prevent injuries! Add a few of these to your stretching routine today.


Shoulder Pain Relief Program

You shoulder your daily responsibilities, let us shoulder the burden of relieving your pain!

Check out our Shoulder Program for at home exercises to get you back to business!


Sciatica Relief Program

Do you have pain in your lower back that shoots down into your glute and leg?

Our Sciatica Program offers videos to help relieve your pain at home, work, or just out living life.


Total Knee Replacement Fitness Program

Planning knee replacement surgery? Want to improve your range of motion and return to activities you love?

Our Total Knee Replacement Program can help.


Self Massage Program

Two sure-fire ways of relieving tension and sore muscles: massage and humor! We have both in our Massage Program.

Learn to use self massage for a variety of ailments with videos and printable PDFs.


Hip Pain Relief Program

It’s not hip to spend your life in pain. Enjoy a pain-free life with our Hip Program, full of at home treatment options and printable PDFs!

You'll be back on your feet in no time.


Knee Pain Relief Program

Is knee pain slowing you down? Knee pain relief has never been so accessible.

Learn ways to relieve pain at home and feel your best with the videos in our Knee Program!


Plantar Fasciitis Relief Program

Foot pain can affect many other parts of your body without you even realizing it!

Don’t let your pain progress- stop it NOW with our Plantar Fasciitis program! Full of videos for at home healing.

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