Eight Everyday Habits Harming Your Spine (Neck & Back) 

Habits that help to prevent spine problems: 1. Bring your phone up to your face. Instead of having to look down because you positioned your phone too low. Raise your phone close to your face. 2. Use your hand to support your back when getting off bed in morning. 3. Don't use too many pillow for your neck. Instead use runway pillow or stack the pillow gradually in a runway form. 4. Bend your leg when picking up stuff from the floor. 5. When vacuuming or shoveling, put one leg in front of the other when bending to take the pressure off your back. 6. Stand up straight when brushing teeth or use one hand to support your back if you need to lower your face close to the sink. 7. Sit upright instead of slumping or slouching backward. Put a little support pillow on your back if needed when sitting down on a sofa/couch or in the car. 8. Keep the back spine straight when lifting stuff off the floor. Make use of the squat position. Bend your leg. Feel free to correct me for any mistakes.

I think these two men are adorable. They try to make things fun so as not to bore you, because knowing these things are important to the comfort of the rest of your life. As a 56 year old Personal Trainer, I can't express my appreciation enough, to these two men. Thank you for sharing these valuable tips on how to enjoy your life, from the inside out. One bad move is all it takes to change your lifestyle. So know how to move and you will protect yourself from injury and a lifetime of painful joints. Thank you guys!!

These guys are like the small segment on a Sesame Street episode, so wholesome and funny.

I love these guys so much! It’s like watching two of your uncles give good advice while giving each other a hard time. Family, basically.

I find myself singing the bob and brad song random times during the day.

Here's the list. Watch the video though to hear their explanations. 1. When getting out of bed, roll onto your side or onto your belly and slide a leg onto the floor to get out of bed. 2. In bed or stretched out on the coach, avoid using too many pillows. Use a foam wedge with one pillow to protect the neck. 3. Raise your computer screen and laptop screen to keep your head level. 4. Use knees to pick objects up off the floor. Squat to pick up objects and when weeding in the garden. 5. Avoid bending and twisting when shoveling snow etc. or when vacuuming. Don't bend, twist, & pull at the same time. An example is starting a lawnmower. 6. Support you back by putting a hand down on a level surface when bending over sink or other object. 7. Don't slouch at all when sitting. Make sure you're not doing that in the car and on a cushy sofa. 8. When lifting, your spine should be straight so that the head, mid back, and sacrum are aligned. Don't round the back when lifting.

I'm sitting super straight by the end of the video.

1. Bring your phone up to your face. Instead of having to look down because you positioned your phone too low. Raise your phone close to your face - 00:50 2. Use your hand to support your back when getting off bed in morning - 1:55 3. Don't use too many pillow for your neck. Instead use runway pillow or stack the pillow gradually in a runway form - 3:53 4. Bend your leg when picking up stuff from the floor - 6:40 5. When vacuuming or shoveling, put one leg in front of the other when bending to take the pressure off your back - 7:40 6. Stand up straight when brushing teeth or use one hand to support your back if you need to lower your face close to the sink - 9:45 7. Sit upright instead of slumping or slouching backward. Put a little support pillow on your back if needed when sitting down on a sofa/couch or in the car - 11:05 8. Keep the back spine straight when lifting stuff off the floor. Make use of the squat position. Bend your leg - 13:00

I counted well over 25 'dad moments' in this video!

As I’m lying on the floor in agonizing pain, watching Brad &Bob trying to fix my crippling lower pain, I can’t help to think that they could probably make a pretty good buck in the comedy circle when they decide to retire. In any case, I truly think the laughs and attitude are making feel better already. Thank you Docs!

You two are so adorable together. It’s like having 2 best friends /dads teaching me.

“Wow that’s very impressive Brad” I can’t tell if he’s roasting him or if he’s actually just impressed

All good pointers, you two! I’d like to add that this info may look like “nothing” to someone with no back pain but once injured, these “nothing pointers” are so very important and should be utilized every single day. I think at the Canadian Back Institute, they used to call it “ADL’ ... activity of daily living. Thanks Bob and Brad for another spot-on video! I only discovered you about a year ago and am a huge fan.

Literally when they said "like us if you haven't left yet" I was just about to leave. LOL.

Love these two. Not staged/acted, its authentic and practical

I love these guys. Salt of the earth, Midwesterners. They should be everyone's "dad". I've learned a lot from them too.

So basically everything I do is bad for me.

I rigged my bed up so that it catapults me into the wall when my alarm goes off

I got a wedge and it works great! Doing buffalo hump exercises and that’s going away in 2 weeks! I’m 53 and you’re videos are helping to heal my pain! Thanks a million!!

I am a 37-year old female and I am very thankful for this video... I've been having back pain for 3 months already, on and off. Thank you for this!

You absolutely ARE the best internet Physical Therapist, but outside the internet too! Thank you!

the absolute worst pain in my back comes from washing dishes, being bent over a kitchen sink is backbreaking.

OMG. I've been doing nearly ALL of these bad things for my back. THANK YOU for posting this invaluable information!!

Your message gets through loud and clear. Your presentation makes it easy to remember what not /to do. Thanks for the humor on body movements that have been taught wrong for years, but especially the safe way to move instead.

You guys are the best! I learn so many tips from your videos! Thank you!

You guys crack me up every time I watch your videos. Hilarity ensues from the song to your self acclaim intro and throughout your videos. Much ❤ to you both for making these educational videos with your humor.

..."if you're new here, and you haven't left yet..." 😂😂😂

I know I'm getting older when I start finding these guys really entertaining and fun to watch (and I'm literally only 21 years old) but anyhow I'm just really grateful someone out there is making informative videos on these kinds of things so pls keep it up Bod & Brad!

You guys are hilarious, and very helpful! Thanks for pointing out my faults. Now I know why my back hurts all the time. Thank you, and please keep posting!

I am so glad that I was led tobyour channel. I have been going through excruciating pain lately and I have been desperate to find natural remedies to get better so I can get away from all that is being given to me. I love your sense of humor and the ability to help us get to a place of understanding what we need to know to heal and take care of our spone, neck and back. Keep up the good work! God bless you both. New Subbie.

I always enjoy your videos. I always learn so much. A lot of times I learn that I am doing something wrong that I didn't have a clue I was doing it wrong. Thanks for all of your info.

I have been binge watching these guys videos all week...great info, actually doing some of their recommended exercises......big help....Thanks

“Don’t bend your back and twist”. If only they had said that to my P.E. teacher when I was in junior high!

Aaah, Now I know why my husband NEVER bends over to pick up ANYTHING. Thought he was just lazy. Guess he's just saving his back! 😂😂😂

Bob and Brad, thank you. You two are saving my life. Truly.

I thank you gents so much for your videos! You have helped me through tendonitis in my elbow, horrible headaches from sewing posture and a lower back injury from wrestling with a portable wheelchair. God bless you both!

you guys are giving serious content in fun way..love it.

Vacuuming kills my back and I LOVE my house clean so I had just come to accept how bad I was going to hurt every weekend when u clean! I'm going to use these tips!!! Thank you so much!

When you have a very caring uncle and his friend volts in to help you. Thanks Bob & Brad!

Love the camaraderie and playfulness ! Fun to watch and learn at the same time. I share your videos all the time! Great videos. 🌻

Just found brad and bob, love Y’alls chemistry in your videos! What a great team with lots of knowledge!

Love you guys !!. I've become more aware of what i must do to help my back so i'm constantly thinking of you both ! I tell my friends to listen to you on utube. Many Thanks

So happy I found your channel looking for the best pillow for cervical neck pain. You guys are great and I am watching all your videos for posture and tech neck etc. You both rock and I love your chemistry and down to earth and funny banter and great advice.

Thank you for helping so many people, Bob and Brad!

You guys are great. Love your videos

U GUYS ARE AMAZIIING :) Blessings all the way from Monterrey Mex!

Exquisite combination of professionalism and humor, keep up the good work!

Thank you so much for this great educational video!!! You save a lot of peoples’ back. I’m a nurse and as it is known - nurse’s got bad back from frequent lifting and moving. I occasionally have pain from years of lifting. I always look forward to your videos since I’ve found your channel I’ve been learning so much.

Why is this so wholesome? I love it

You guys are the best!!!! And most famous!

I love these guys they are so cute i love how they ramble a little bit not annoyingly its so adorable i watch the videos just for them, the content though very useful is just a plus

Bob and Brad are always good for a laugh and learning at the same time. Thanks guys!

Lovin' the quotes at the beginning of your videos. This content of this spine video is becoming more and more important as I get older.:-) Thanks for all the posture tips.

OMG, you two are hilarious. Thanks for making me laugh. Oh, and the info is super useful :)

So glad I found you, Bob and Brad. Thank you for your videoes!

Love you guys.. thank you ever so much for easing years of pain and helping others. You guys are beautiful!

AWWW...GREAT !! Now I have the "BOB AND BRAD" theme song in my head for the rest of the day......

Brad really loving his stick today😂

I'm 44 yrs old and so here for them!! I look forward to learning from them!

Anyone that has a mean comment to say, is probably uneducated. Because if you have a herniated disc or any injuries that cause PAIN, these videos are INCREDIBLY helpful. If you have pain, you would be very thankful.

Oh my god you two are hysterical! I almost spit out my coffee . I have cervical dystonia so I'm constantly having to pick my head up and realign it and I don't end up to be a question mark In 20 years. Pet peeve...The word is ESpecially not EXspecially. Thank you for indulging me😂😂😂

Lol, I love how he called "wireless keyboard" a " cordless keyboard" 😂😂😂😂those two are funny.

Bob and Brad I regularly refer to your videos and send these to employees whom I work with re their Home office and Office Ergonomics and Physiotherapy. You keep the message simple, evidence based and effective. Thank you. Jane Sleeth PT Optimal Performance

Whos watching in 2022? Bob and Brad are delightful and explain things at a steady speed - love their humour!

I caused scoliosis to myself because I was used to lie on one side of my body putting one arm behind my head and reading a book. Used to read a loooot in my teens... and that was my fav position to read before sleep. Also I used to use that position everyday for 2-3 hours before sleep as I told before... It was too late when I realized... why? Because each and every single Doc told me that cannot be the cause... but I always been sure that was the cause of my curvature... thanks guys anyway. You both are great. Peace from a random italian guy.

Great. I feel so proud of myself each morning, including this morning, when I sit up like they showed in the first demonstration. I feel like I'm starting my day with a sit-up. LOL. I guess I should stop doing that... 🙄

I love you guys you have helped me so much with my health i injured myself before Christmas hanging out the washing! Im all the way in New Zealand and it has taken three months to get an mri. I went into sepsis because I wasn't taken seriously. I had my mri and I have a severely bulging disc pushing on the nerve roots and hip bursitis which ended up going septic. Having you guys available on the phone at all times has helped me to take charge of my spinal health and my body and without you I would have no techniques to get out of bed.

Thank you guys so much for your work. It's so kind to give us this information for free.

I'm married I no longer have a spine

Hahaha! You guys crack me up. Informative and entertaining. Plus I actually try to do what you say!!

Apart from the advice, useful and helpful tips you share with your viewers, you guys are very nice people, friendly with a lot of humour.. Thank you so much for all your help!!

2 good guys with simple way of giving advices and instructions

Quote of the day: "Have you ever seen a vacuum before, Brad?" ~ Bob Schrupp

I've been doing deadlifts, bent over rows, and "bending over and twisting" exercises for decades. My back is strong. Many of these guidelines are good for people who sit all day and have very little back strength. Of course, the posture guidelines apply to everyone.

Love you guys.youre concise,I don't have to filter out what you're trying to say.thank you for being on here for us.

Awesome video. I shared it to all my sisters who do most household chores and now have back problems/sciatic

Thanks for the heads up about the cat vomit!

Lol love the pillow throw. Great videos

LOVE THE WORK THAT YOU GUYS DO . Thank you so much!

Love you guys, thanks for your videos and your post. They are so helpful and understanding. Overall, you guys make it fun and with laughter. Be safe and be bless.

We call our vacuum robot “ Bob “! Thank you for the info. Denise

Their chaotic energy is great😂

May God bless both of you and your families for the wonderful work you do. 🙏🙏🙏

Thanks guys. A lot of great information there. Love your videos!

“If you’re new to our channel and you haven’t left already”. LOL. You guys are so funny.

So... I'm doing everything wrong from the moment I wake up 😁

How could you not love Bob& Brad.

LOVE these guys! My go-to physical therapists for EVERYTHING and ANYTHING!

If you promise to throw more things, I'll watch more videos. :) Classic one!

Why don’t they discuss core at all ? A strong core is the antidote to back injury.

This was one of your best. Humor helps, especially when a person's hurting and in a bad mood. Informative and enjoyable: thank you.

Bob and brad have so much fun, working together they get the job done. Hey!

I get such a kick you guys. You put a smile on our faces while in a very unfunny circumstance. Thanks for that.

♪♪Bob and Brad, the two most famous physical therapists on the Internet.♪♪ Edit: 3:39 option 3 don’t get out of bed.

You guys are amazing you just saved me a lifetime of pain. Thanks a million

Thank you so much. I’ve been having neck pain & back pain. now I’m trying to sit up straight as much as I can.

RU-vid knows my back is hurting, that's why they've recommended it to me.

That way of getting out of bed, I recognized it well. That's the "wow I'm really sore" method

It is a pleasure to watch you gentlemen all the time,God bless you.

u guys are awesome....thanks for all you do...Happy Holidays!