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As well as how to do them correctly. For example, when I was a child, this was how sit-ups were done. He's done research about it through the yin-yang, and we're going to use his demonstration and his advice on how to do it properly and safely. of how many sets you should be able to perform.

➢ Put pants on using a “reacher” or “grabber”. Use slip-on shoes or ZEBAs. Use elastic shoelaces and a long-handled shoehorn. downloadable guide sheets here: https://www.bobandbrad.com/health-programs/back-pain-relief-program How

Brad: Now, Mike, demonstrate using the hinge on the first one. Flex forward. You can use a tennis ball or a posture pad. Mike: So an alternative option to the rolled-up sock would be using a soft tennis ball. Brad is now going to talk about how to use the posture pad to get the same stretching effect on that Mike: Also, let us know in the comments section what stretches worked for you.

It is very important to get adequate sleep when trying to manage and heal your back pain. A day of pain from back pain can wear you out mentally and physically. A good night’s sleep can help you restore the energy required to battle the monster called back pain. These are suggestions to help you sleep pain-free. The key is to try the different positions and see which ones work for you. A. Sleeping on your back with a leg wedge in place. Brad, at times, will go to sleep with an ice pack inserted underneath his back with his legs up on the wedge. He will wake up a few hours later with the ice pack is no longer cold, and he will take the cushion out and turn and sleep on his side. B. Sleeping with lumbar support. We suggest first taking a rolled sheet and pinning it around your waist. The rolled sheet will provide some support for the arch of your back while sleeping on your back and on your side. If you find it comfortable you may want to purchase a night roll lumbar support by McKenzie. If you are a thinner person with minimal body curves you may not need much support. If you are larger with more cushion on your buttock, you may need a larger support. C. Sleeping on your back with one, two, or three pillows underneath your legs. D. Sleeping on your side with a pillow between your legs. You will have less rotational stress on your spine with a pillow in place. Eventually, you may want to purchase a knee pillow. A pillow between the knees may be more comfortable when sleeping on your side. (Knee Pillow) E. Some of our patients are forced to sleep in a recliner. If so, place a lumbar support or throw pillow behind your back and recline the back of the chair as far as possible while still maintaining comfort levels. F. 90/90 on a chair or stool. G. Mattress is sagging - put on the floor or put plywood between mattress and box spring. H. Sleep on the floor with a mattress topper. Check  out the full Back Pain Relief Program series of videos along with downloadable guide sheets here: https://www.bobandbrad.com/health-programs/back-pain-relief-program

This is a few years back, and all we did to manage it was use this Tubigrip material. That is what is used. You can see how easy you put them on. Now we're going to use this, which is Velcro. Let the person get used to that.

A cyst behind the knee is usually the result of a problem inside your knee joint (arthritis or a cartilage Use of the calf or hamstring muscle generally increases your pain. It can occur if you are on a medication affecting how your blood clots. How to Tell. How to Prevent.

you're in luck, because we're going to show you two proven methods that clinically have worked for us Mike, can you show them how we do that? can try it with a belt at home, or if you happen to have some sort of large resistance band, you can use but if you have a belt from a larger person, or two belts that you could put together, you can also use Brad: But these techniques you actually use for yourself personally.

Squat down to thigh level and see how much pain is caused. Hypoallergenic (Hypafix) tape to be used directly on the skin. We use Leukotape . Taping Procedure: 1. Cut three (3-inch strips) of Leukotape and have them ready to use nearby. 4. Use your two thumbs to GENTLY glide the kneecap toward the middle. 8.

You can use resistance bands like this and step on them. I have socks on. The first one we've used is simply a cane. The other assistive device commonly used is simply a walker. Mike: And if you want to check out more videos on how to walk, specifically if you have hip pain using a walker or cane, check out our video, "How to Walk With Hip Pain Using A Cane or Walker."

Usually, I recommend using a normal saline or you could use a dilute, warm, soapy water. You don’t want to be using duct tape. That’s how you know healing is taking place. Less dressing changes. It’s fascinating stuff, how it works. Again, I want you to use a medical grade honey. It’s a commonly used cough suppressant.

The first question you should ask is whether the “knee noise” needs fixing. It depends. In general, if the clicking, popping, or grinding is not accompanied by pain, swelling, locking, or weakness. You may hold off on seeing a clinician. If there is pain, swelling, locking, or weakness, you may want to choose to see a physician. Treating the knee noise if accompanied by pain, swelling, locking, or weakness will depend on the type of problem you have. Here are some options for the following problems: 1. Cavitation: a. At times, the noise you hear is due to a build-up and release of gas bubbles in your knee joint. When the bubbles burst, this is called cavitation. 2. Treatment: a. This is truly a situation in which no solution is needed; however, there should not be any pain to accompany it. 3. Ligaments and tendons: a. Some ligaments and tendons can “catch” as they slide over a bony bump and make a snapping sound as they snap back into place. An example of this can be the iliotibial band (IT Band) as it crosses over the bump on the outside of the knee while the knee bends and straightens. Over time, if the IT band gets irritated, it can result in pain. Treatment: Massage the Tensor Fascia Lata. Also, massage the IT Band. You will not be able to affect the band per se - but if it is adhered down, you may get it moving better. (IT Band Area) 1. Cartilage tear: a. A cartilage tear can occur with an injury or accident. A tear can also occur spontaneously as you age. If you have a piece of loose cartilage in your knee, it can block movement and/or cause popping and clicking. If cartilage is truly blocking the movement of the knee, you should see your doctor. Treatment: Strengthening of the quadricep may be in order (isometric over a pillow) – 5-second hold (3 x 10) 3 x per week. Also, continuous movement (pain-free) can be tried - biking, FitGlide, swimming. Also, weight-bearing activities such as walking, Tai Chi, etc. 2. Osteoarthritis: a. If the smooth cartilage that covers the end of your bones has worn down, flaked off, and/or become roughened, you may experience frequent clicking, popping, or grinding sounds. Clinicians may refer to this condition as “bone on bone”. Treatment: Strengthening of the quadricep may be in order (isometric over a pillow) – 5-second hold (3 x 10) 3 x per week. Also, continuous movement (pain-free) can be tried - biking, FitGlide, swimming. Also, weight-bearing activities such as walking, Tai Chi, etc. 3. Patellofemoral Pain Syndrome: a. There is another joint between the kneecap and the end of the femur. The underside of the kneecap (patella) can get roughened up, and one can experience grinding, popping, or crunching. The kneecap may also not track correctly in the groove and resulting in the same sounds. Treatment: Stretch the kneecap in all 4 directions - DO NOT DO if you have a loose joint or rheumatoid arthritis. Strengthen hip external rotators - clam shell. Scar tissue - if some of the soft tissue in or around your knee was injured and healed with scar tissue, that scar tissue can catch on surrounding surfaces and create joint noise. Treatment: Perform cross-fiber friction massage over the scarred area. 3-5 minutes (2-3x) a day. Back off on treatment if sore or nontolerant. (Cross-Friction Massage Over Quadricep Tendon) Check out the full Knee Pain Relief Program series of videos, along with downloadable guide sheets, here: https://www.bobandbrad.com/health-programs/knee-pain-relief-program

This has caused us to heel strike a lot while we are walking. Brad: I'm using a Booyah Stik for balance. You can hold onto the wall or a cupboard. So you can use a band if that seems easy for you. You can do two to three sets once you get used to it. Mike's going to talk a little bit about how to use a cane. They work well.