Hi folks I’m Bob Schrupp physical therapist, Brad Heineck physical therapist. Together we are the most famous physical therapists on the internet, in our opinion of course Bob, our humble opinion Today Brad we’re gonna talk about the top seven signs you can heal your own sciatica or herniated discs This is the work based upon Robin McKenzie, in fact you may if you like what we’re seeing today You might want to get his book “Treat Your Own Back” kind of you know spells everything out We also have a lot of videos on it and It is a nice book. It’s made for a patient. It’s for the layperson so you can Understand and follow and treat yourself Yep, by the way if you are new to our channel. Please take a second to subscribe to us We provide videos on how to stay healthy fit pain-free and we upload every day, also go over to Facebook all this week Brad and I are begging people to like us So you know if you like us in person or like us on Facebook, it’s the same thing, the weak of the begging All right, so top seven signs now again These are based upon Robin McKenzie And he’s you know if you have you know you don’t have to say yes to all these But if you say yes to four or more There’s a good chance you could heal your own sciatic or Herniated disc or number one you have periods of the day Even if it’s short as ten minutes where you have no pain, The bad sign is if you’re having pain all the time. I mean it just doesn’t go away ever, yeah no matter what You do no matter how you lay down no matter what position you’re in so pain We’re talking not only pain, but some numbness tingling going down the leg yeah any pain at all though I mean if you lay down, and you can’t make that pain go away I mean, that’s a bad sign. Again not saying it won’t heal because you might have four of the other ones that are good Number two you’re generally worse with sitting and We should show this Brad Generally worse with sitting and Getting up from sitting and the reason behind that is a lot of times Y]you’re a little bit flexed, your back is flexed Even if you sit up straight, your back is somewhat flexed And then when you get up what happens Brad? You’re bending forward. Yeah It’s hard to straighten oftentimes Generally what we’re seeing is if you’re doing activities that bend forward make it worse and you straighten up It’s better then that’s a good sign so that’s number two number three Is just what I was alluding to if it’s worse right after you’re doing prolonged bending or stooping like if you’re making the bed And it’s a lot worse after that Vacuuming especially when you’re bending and twisting with that Ironing gardening and this makes me laugh because it was written down laying concrete I did lay concrete early on my life, and I did it for a year and a half, but I don’t think the average person is laying concrete. I’ll tell my wife you quit laying the concrete! Yeah, that’s right You got back pain don’t lay that concrete, all right number four it’s generally worse in the morning But it tends to improve after about a half hour. Do you want to explain What goes on at night Brad in the disc? Oh sure it’s one of my favorite things The disks have fluid inside and when you stand up throughout the day the fluid actually diffuses out through the walls And then the disc gets small and at night that fluid goes back in it imbibes Oh, I stole the word from you Didn’t I, yeah and ruined my story But the imbibition happens in your fluid And that’s how you just stay healthier because the fluid you get new fluid with nutrients going in and throughout the day It uses that nutrients and it pushes that old fluid out and there’s a cycle every day So if you’re having a disc problem and fluid comes in on it You can see how that might make it feel worse in the mornings. It’s full of pressure, it’s like You’re gonna balloon and fill it up, and if it’s healthy it’s no problem But if it’s sore and you got a bulging disc it all causes issues Which brings up by the way the interesting fact Brad that Generally you are taller in the morning than you are at night because you start to squeeze that fluid out by the end of the day So I’m seven foot two in the mornings By the end of the night, I’m five foot five so yeah, and as you get older you shrink That’s another story, all right going on generally It’s worse when you’re inactive, and it’s better when you’re on the move a lot of times it’s better with walking That’s a good sign And you should try some walking to see if it does get better because sometimes it’s like oh No, it hurts it hurts it hurts But then once they walk a few you know a hundred yards, then all of a sudden it starts to feel better So you want to put it to the test Number six If the pain at this point is confined to above the knee you’re gonna have a lot better chance of healing it This is not to say that if it goes below the knee you can’t heal it because I’ve had many people that have It’s just it’s again one of those signs. It’s better in your favor if it hasn’t gone down below the knee yet And number seven let’s go ahead and take this out of the way here Brad if you’re better generally face down like this laying down And it starts to feel better after a few minutes and again You got to put it to the test you actually gotta lay here a little bit because it might hurt when you first lay down Then that’s a good sign so Those are the seven signs if you have four of them you’ve got a really good chance of healing your sciatica I will take a couple pillows Brad Yeah, actually get a piece of paper out You might have to rewatch the video and see what signs you have if you Didn’t keep track of it cuz it is can be specific And if you have the four positive signs you’re gonna want to watch our videos on Mckenzie, the Mckenzie program because we’re gonna Just type in Bob and Brad in the Search engine up top Type in Mckenzie M-C-K-E-N-Z-I-E or if you put sciatica or herniated disc, we’ll show you this real quick here Brad Maybe the beginning of it, want to give me another pillow So a lot of times some people cannot tolerate laying on their stomach yet to start off So what they do is they put a couple pillows like this, if you’re really bad I mean if you can lay on your stomach go ahead But you lay down on your stomach like this and this is all you’re gonna do on the first day probably and Your head may be down but he’s talking But then you know over time what you try to do is start slipping pillows out And eventually you’re gonna get to the point where you slip them all out And you’re flat like this you’re gonna lay like this And then eventually you’re gonna do what we call the prone prop here where you’re propping on your elbows I’ve had this progression in one visit. Yeah first visit I’ve had two pillows underneath and within a few minutes take one out and then another And maybe not all the way up to here in one visit, and that’s what you want to see Or you may be able to lay down on your stomach right away And that’s great so then the next step by the way, you know is gonna be putting your hands underneath your shoulders And you’re gonna start pressing up like this. What are we looking for Brad? What are we looking for the pain to do? Centralize, so in other words if he’s got pain and symptoms going down the leg and you do like five or six press ups or up to ten press ups and all of a sudden clearly There’s no pain below the knee anymore when before it was to the ankle It’s gone from there, and it’s from here up boy. That’s great rest a little bit do another ten You know things are really going good it may Centralize and get out of the leg completely, if that happens you have a very good chance of healing it through exercise If you have the other thing going on let’s say it’s getting worse in the leg when you do this Then you’re gonna have to do some of the advanced things that we do in some of our videos There’s all these different things you can try to see if you can get it to come out of the leg, but that’s the general Goal is to get it out of the leg and you’re gonna wanna go further and further I mean you’re back again as pain will allow you want it to actually feel better But you eventually want to press all the way up like this Now this is something again that you’re not just doing once a day You’re trying to do this five to eight times a day Like ten repetitions, right and you’re not gonna have to do it for months at a time Once it starts improving It can progress quite rapidly within a week you may be not a hundred percent but much better And I’ve had people that we’ve actually had them take Cardboard to their factory and they they go down into a you know into the corner and actually do some press ups The cardboard is because the floor is dirty. Yeah Exactly, but you know This is very This very much can disable you for And you you’re not able to work so a lot of people are willing to do things like that because it Really does affect your life. I mean it affects everything you do. I had a really good patient this is a true story He was having success with his press-ups, and they had a scheduled trip to Las Vegas and they went And they were in a store because his wife was shopping, and he’s down. He goes down in an aisle right in the store Well, I’ll tell you what’s funny is if you go to a conference with physical therapists You know you have a roomful of therapists. They don’t think twice of doing things like that I mean I’ve seen people they’ll get up in the middle while someone’s talking, Because eventually hopefully what you can do is actually standing back bends too like this They usually don’t come until later that you can do those and you see people doing stuff like that all the time at conferences Well, you know if you’re a therapist you could appreciate this, if not you’re just getting bored All right again check out our other videos on the McKenzie Technique We got lots of them or like you said sciatica And we’ll hopefully get you on the road to recovery, right and again the McKenzie book It’s only like I think around $10 It’s a lot lot cheaper than a $200 visit to the doctor, right yeah, thanks for watching.