Four ways to ease lower back pain in about 10 minutes

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You're listening to the restoring human movement podcast where movement experts discuss the latest evidence-based practices to help you and your clients move with mastery. And now your host, Dr. Sebastian Gonzales. Hey everyone. This is Sebastian, your host with the restoring human movement podcast. Thanks for joining the movement movement. This is your first time to show. Welcome. We've covered a lot of topics. And today we're going to cover another one on low back relief in 10 minutes. Question mark. Is it even possible? So many of you listening to the show may have heard us talk about low back pain in the past. And to be fair, many people listening to the show can probably reduce their pain significantly within under 10 minutes without the use of medication, surgery, or injections of any type.

Obviously a disclaimer, obviously a disclaimer. This is not medical information. And I don't know you and you don't know me and I don't know anything about you. And it doesn't mean that I can't, I want to, and it would help curate better the things that may or may not help you. So the reason why I thought we'd do this podcast today is because it's a common misconception that people believe that it will take months to reduce pain like low back pain. When in fact, it actually can be done in well under 10 minutes in many circumstances. Now, it's important to realize that you don't always have this relief last. And this is not to make like a trick of the whole situation. The reality is, is your body can reduce its pain quickly. And that just gives a lot of insight about what we can do.

Think about it. If you can reduce your pain in a moment's notice, can't you reduce your pain whenever you want to feel generally good and go to sleep and go for a walk and play a sport? I mean, you're kind of in control, right? You don't necessarily always need a medication to do so. It's almost like movement or position or a stretch can be a medication, a movement medication, if you will. So I want to give you guys a disclaimer with this, that obviously there's many different reasons for back pain. I'm not covering diagnosis today. I'm not, I'm not covering a lot of things today. This is only a short podcast.

We have a lot of podcasts that we've done on low back pain in the last probably half year. And if you guys go backwards and check those out, you're going to get a lot of really good information about low back pain from there. Sometimes I have interviews, sometimes just me talking, today we're just going to be me talking, but we're going to cover a lot of really good information today. The first thing to know, at least disclaimer wise, is that generally speaking, we kind of say that about three to 5% of people's low back pain is malicious and terrible. Meaning you have it because you have a serious, serious, serious medical condition, maybe cancer, a tumor, infection.

There's a lot of different reasons why people can have low back pain and most people don't have anything big and super serious. It's not like they have a lung cancer or things like that. Like it can happen, but generally it's pretty uncommon. But the reason why it's important to talk about it in the beginning is because if you are one of those, wouldn't you be glad if you found it now? That's the value of having someone do a good physical examination history with you. It doesn't require an MRI necessarily. A lot of times a really good skilled clinician who's been working with someone with low back pain can figure it out within about a 15 minute period of time.

Figure out if you need to have more information in an image or blood work or something like that to figure out more about what's going on. But generally, they can figure it out very quickly. I know for me, if I was dealing with low back pain, I feel like it'd be really good peace of mind. Generally, doing like a rule in, rule out type of process doesn't give me the information about what it is always, but it certainly tells me when it's not, which I think is super, super valuable before you move forward. Generally, at Performance Place, our medical staff goes through a rule in, rule out type of process figuring out, number one, should this person even be in our office at all?

If you have a serious condition like that 3% to 5%, then no, we need to send you out to make sure you get the appropriate care. That's very important in the beginning. If you require rehabilitation, soft tissue mobilization, adjustments, or something of that nature, then we need to make sure that you're in the right place. It does work for a lot of people, as I'm going to show you today. There's four different stretches or positions or activities we're going to go through that can help out with reducing pain. But figuring out the solution, the solution is really only as good as how targeted your information is.

I remember going through and learning the stories of Sherlock Holmes and Dr. Watson. They collect a lot of information, and the same goes here. We've got to collect information before we implement a strategy. Now, we're going to go through four basic things here today. I'll list them out in a moment here. It's important to know that some of them will and will not work. None of these will work 100% for everybody. It's just some will work for some people in some situations. If it does work for you, great, cool. You found something really useful, and it's a really useful form of pain management. But it is not the end-all, be-all, and it is not a long-term solution.

If you didn't find something that worked for you today, don't worry. There's usually something that will. It's just we need to target it down. If that is the case, feel free to reach out to us at the end. You can always email us, info at p2sportscare.com, or there'll be a link in the podcast player, and you can always get in contact with us there. Now, probably the easiest thing you can do to reduce pain within under 10 minutes for low back pain is just to lay on your back with your legs up. Some people will use a pillow. You don't always need to be in your bed. You can be on the ground by a couch.

You put your legs up on a couch, and you scoot your butt all the way into the couch. If you need to pause this and test it out, by all means, you can. Obviously, know that you're doing any stuff that you're doing under your own free will. I don't know anything about you. Again, disclaimer, this is not medical information. It's theoretical. You do what you want to do, okay? But a lot of times, people will slide their butt all the way to the chair or to the couch and put their feet up and just relax. They're laying on their back with their legs and knees up. Sometimes people use dinner tables or, sorry, dinner table chairs because they can slip their butt even further underneath.

Some people will lay on their bed and prop a bunch of pillows up. All of these can and do work for a lot of people. We call this the rescue position. This position helps a lot of people with really acute low back pain, meaning it's fresh. It'll make it so they can feel generally like normal for a little bit of time. But once they start moving, a lot of times it will come back. The reason why this does work is because the legs being up and a little bit of the hip or the hips underneath the knees, it will help to create a little bit of distraction on the low back. And as we all know, with things like lumbar spine or spine distraction, a lot of times it takes pressure off of things that are creating pain.

What's creating pain? Who knows? We need to do a physical exam and history taking process to figure that out. There's a lot of different things can actually, that pain can reduce when doing this type of approach. Sciatica, facet syndrome, disc, disc degeneration, disc herniations. A lot of them, even muscle spasms can reduce while being in the rescue position. It's a very good general setup position that you could be in that can make it so at least you can feel like you have some control over this disabling situation. Now, how long should you be in this position? Well, if it's working for you, a lot of times we will have people be in this position for about 10 minutes a day, not too long.

About a minute here, a minute there, two minutes here, two minutes there. And just relax, you know, get a book, read there. I remember I had one gentleman we worked with that he fell asleep in this position. He'd had ongoing chronic lower back pain. His back was always tight. And he went in this position and he just fell asleep. He said he woke up about three hours later and he said, quoting him, he said his back felt like butter. Like he loved it. So, um, obviously the 10 minute rule is something that we typically go by, but I've seen people do it longer and they've had good results. However, some people go a little too long and then it feels, um, like the air is unstable.

It feels like it doesn't feel that great. So generally a 10 minute rule is kind of like a, uh, lowest level type of, um, minimal effective dose as we kind of call it. Some of these things that we're going to cover today can make some people feel better and some people worse. Uh, I know that we've done, we've done YouTube videos like this before we say, well, this is good for some people and not for others. And all of a sudden everybody's really confused. And it's like, I've never been so confused in my whole life about it now. Right. It's not easy to figure out. So just realizing that these things are not appropriate for everybody at every time with back pain can a lot of times open up the possibilities of just thinking that, um, maybe there's something specific.

For me, while that same specific thing won't help other people is okay. Everybody's back pain is different. I know it sounds cliche to say that, but it really truly is right. Um, I'm different than you. You're different than your friend. We're different ages. We're different sexes. We have different activity levels. We do different things throughout the day. There's different reasons for everybody's pain. So assuming that one thing will work for everybody is completely ridiculous. And so the ones with the legs up is just a good starting point just to see which direction you go. Generally, if that one doesn't feel great, normally I'll go to the second one here, which is laying on your belly, prop up on your elbows like you're reading a book.

I usually say like reading a book at the beach. Like it's your, you know, you're, you got this little novel that you like, and then you're kind of looking out the waves and just relaxing your back. Like it shouldn't feel like an aggressive cobra position. It shouldn't feel like a up dog or, um, like an aggressive yoga position. It just feels like you're just laying on your belly, propped up on your elbows is all. A lot of times being there for two minutes or so is enough time to figure out if it's, if it's an okay position. A lot of people who are in the position for two minutes and they start to feel an increase of problem.

It's usually an indicator. This is not the right thing to do for you. In that case, maybe one of the other ones might work better or work with us. We can figure out which one is right for you. But a lot of times being in this position, just hanging out here is, um, a really easy way to settle down the back. It decompresses the spine in a different way than the past one did. The past one decompresses the spine a little bit more from the backside component. Meaning the muscles will decompress a little bit more. So the facets will decompress. The holes where the nerves come out will decompress a little bit of the disc as well.

But this one is a little bit more specific to the nucleus of the disc, the jelly material, as we say. Uh, and a lot of times it'll work really well for people with, um, disc injuries and even disc degeneration will help out a lot with. The first one will work a little bit more for people who have our more arthritic findings even. Or just like I said earlier, really acute new lower back pain. So both of these being positional holds, normally it's the same criteria is involved. You're not moving, you're relaxing, you're hanging out. And so normally it's a one to two minute protocol about five times a day, totaling about 10 minutes or so.

Again, uh, it shouldn't increase your problem. If it does, you need to stop immediately. Um, oh, sorry, there's a helicopter going over here. So I've met a lot of people over the years, uh, who have been dealing with back and groin, groin pain and sciatica and sports hernias. And some people, like everybody's got a different mentality a lot of times when it comes to these things. And they say, you know, like, uh, like they're doing their, their, um, belly reading a book type of position. And, and they cut this like grimace on their face. And a lot of times we'll talk to them at a performance place and we'll say, look, are you, uh, is everything okay?

They say, oh yeah, yeah, yeah. It's good. It feels good. It doesn't look like it feels good. So what's going on? Uh, it's okay. It's just, it's, it's a little painful, but I can deal with it. No, there was this whole thing with no pain, no gain. That was, I don't know who made the thing up. I should probably Google it right now and see. But that doesn't apply here. It doesn't need to hurt. Most of these things don't hurt. They, a lot of times they can create a little bit of stiffness or like the pain drops from like a seven to a two, but it's not like it's so uncomfortable to be there that you need to be there to get the results.

It's ridiculous. And so, um, if you have that mentality with it, actually I take it back. It's not ridiculous. It's, it's what our society and cultures tell, told us. Um, but when we're trying to settle something down like low back pain and get back to normal life again, uh, go back to full activity and run and work out and so on, like this isn't needed and it's, it's actually more hindering than anything else, or at least in my experience. So these two things are the first, um, most passive things you can do to set a low back pain in about 10 minutes, but it's probably not the best long-term thing.

Earlier, I mentioned that some of these things may work for you. Some may not, but the best thing to do is just categorize what these things are, uh, medication, passive, laying on your belly, passive, laying on your back, passive, having someone else stretch you, passive. These passive things are helpful and they make it so they can reduce and modify pain very quickly. It doesn't create any adaptation and it doesn't stop the primary reason why this is happening in the first place. If the reason why this was happening is because poor movement patterns, uh, your glute muscles are not working well, uh, maybe you have some deep underlying cause, some physical restriction within your hips or your shoulders or your spine that is making it so you move a certain way, even though that you're, you're not thinking about it.

Um, maybe you have some lasting thing going on there, a lasting pathology, like a disc herniation that's just not settling down. Maybe you have a pinched nerve in there. Like, uh, these passive therapies do not change that. They especially don't change when people mistreat their spine. A lot of times people will mistreat their spine. It's really no different than that. They don't know they're doing it, but when you watch, you look around. If you're working right now, look around at some of your coworkers. Are there, how's their posture? Are they slouched? You look at other people, are they picking up boxes?

Are they using their back? Is their back rounded? Are they using their legs? People mistreat their spines all the time. So no matter how much we do this modifying pain type of activity or a type of scenario, like I'm talking about right now, the first two things, or even medications, it doesn't change anything. Surgery doesn't change anything either. Really what, what these things do is they settle down the sensitivity of the symptom generating structure. It settles down the disc or the nerve or the muscle or the, um, or the facets or the joints, the ligaments. It settles all those things down.

It's almost like, um, if someone had you carry a backpack for a hundred miles, like after a while your shoulder gets sore, you take the backpack away, it'll stop. But in this scenario, if we're only settling the area down, it's only step one. If the area sustained some appreciable damage change adaptation, such as arthritis, degeneration of the spine, disc herniations, um, and things of that nature, we got to consider too, that although we're settling those areas down, it's not going to be the same ever. That area will not change. We're not going to get rid of that disc herniation, no matter how much people tell you surgery, we'll take care of it.

Uh, it'll may remove it, but it doesn't necessarily change the sensitivity because it's going to come back. It typically does come back. Um, believe it or not, I'm telling you right now, most of the time it will come back. And that's research has validated over the years that if you have an injury in the same in an elbow or a wrist or a finger is going to come back, the pain will come back. So instead of thinking about we're going to actually improve and repair the area and fix the area, everyone says fix, we're not going to fix the area, but what you can do is you can use a rehabilitative approach to create adaptation of the surrounding area, the rest of the body.

So your body can move in a way, despite that change of your physical nature, it's okay to have a disc herniation. It's okay to have arthritis. It doesn't hurt always. I remember there's a lady recently, she came in, she had a finger that was swollen like a knuckle. And I said, what is that? What's going on with that finger? She said, oh, it's been that way for like 10 years. I said, does it hurt? She said, no. I said, what is it? She said, it's arthritis, arthritis and degeneration. They don't hurt. It's just, if your body can't move despite of the problem, does the area start to hurt? The region will hurt.

Your arthritis won't hurt. So a lot of times these passive things aren't necessarily long-term plans. Creating adaptation around the injury in a favorable way is what will work. And I'm going to get on a little bit more so to that in these next two interventions, which I'm sure you've been waiting for. But again, if you want a specific program around this, you just ask us, just reach out to us and we can find something for you. The next few things that work pretty well to reduce pain within about 10 minutes for low back pain is number one, go for a 10 minute walk. I know it sounds ridiculous to say this.

And I've told a lot of clients this and they say, just go for a walk. And they say, well, but it hurts. I bet by the time you start walking after two, three minutes, it won't. This phenomenon is seen throughout the U.S. and the world. People sit for a living, their back gets stiff and sensitive, and they get up and they go for lunch and they go for a walk and it goes away. And then they sit again for 30 minutes and it comes back and they say, well, but it came back. Right. But what's the title of this podcast? Lower back pain relief in 10 minutes. Go for a 10 minute walk. It'll be completely gone in most cases.

Again, is this a long-term plan? No, it's not, but it's an easy way to reduce your pain. And this one being an active version will help out with building, beginning the portion of building the support systems and creating adaptation around it. The cool thing with walking, what it does is that it helps to build what we call ball socket disassociation. And so it makes it to the hips and shoulders when they're moving, when you're walking, it helps out to move them independently of a spine that is creating a little bit of stiffness and resiliency. I know there's these programs that will tell you that, oh, you need to do core exercise for your back.

Yeah, yes and no. Walking, actually, for a lot of people is very adequate core exercise. When you swing your arms, your belly will stiffen. If you sit here right now, and as long as you don't look crazy when you're in the office, I want you to swing your arms to the side and put one hand on your belly. Swing it furiously, as fast as you can. I'm doing it right now. You can probably feel me bobbing up and down in my seat right now. My abs are stiffening. They're flexing when I'm moving my arm fast. Now, we don't always have to move our arms fast to create core stiffness, but you can move your arms from the socket, from the shoulder as you walk, and that should help out.

And it's a way out of doing, it's a way to step into the active version of rehabilitation, creating adaptation around the problem. Again, I know it's going to sound crazy to hear, if you haven't heard already. Disc herniations don't always have to do with back pain. They're not strongly related. Now, a lot of times, surgeons or people looking at images or some doctors will tell you that, no, your problem is due to the disc injury. And sometimes they may be right, sometimes they may be wrong. I'll tell you right now, though, that I had a disc herniation back when I was 15. And I have had, let's see, I'm 40 now.

I didn't have back pain for around 20 years. And I was curious the second time, after I was better, I actually went and had an MRI performed. And I found the same exact disc herniation. It's still there. Now, do I feel fine right now? Yeah, I don't have any back pain right now. I'm sure it's still there. So, I've successfully created adaptation around the area to make it so I can do physically the things that I want to do without having a flare-up. I can play baseball and run. And believe me, I've had back pain just like you guys, too. And we see people all the time in performance plays with back pain who have been either having it for a month, six months.

We've had people come in for five years of back pain, which is a little bit harder to manage because there's more adaptation that's gone the other way. But people can generally get better. We haven't had to send a lot of people out for surgery at performance plays. But there are super easy cases and there's more challenging cases. All we can ask for is for time and just do some work and trust us. Generally, somebody who's younger, maybe like 15 years old or so, I think an acceptable timeline to reduce most low back pain under a month. Well under a month, unless you have a fracture or something.

If you're older and you've had like 10 years of back pain, then maybe this is going to take like two, three months. It shouldn't take years. So having months and months of unsuccessful rehabilitation, I think is subpar. Personally, I'm just being honest. And as you're seeing with this, as some of you will see with this, with these three things that I mentioned already, laying on your back with legs up, laying on your belly like you're reading a book, and going for a 10-minute walk, you can reduce pain within under 10 minutes. Why not just do a little bit more and keep the pain away and then do a little bit more and make it so your body adapts so you can do as many active things as you want to do without the fear of this thing coming back and acting like you have a quote-unquote bad back or I'm getting old.

And I've heard a lot of my friends say it because I'm 40 and I don't know how many times I've heard, oh, we're just getting old. No, you're getting old. You got an old mindset right now. And quite honestly, it sounds like you gave up on what you want to do. That's fine. You know, like you don't need to go play soccer anymore if you don't want to, but don't act like you're too old for it because you're not. I see 60-year-olds playing soccer and they're older than you. Now, the fourth thing is stretching your hip flexors, and I'm going to say lightly for 10 minutes, mainly because we're on this 10-minute kick right now.

I would have people do it maybe more aggressively if they're doing it for like two to three minutes per side. But as I mentioned earlier, walking is a really easy way of doing ball socket dissociation. It gets the hips and the shoulders to do the movement while the spine gets to stiffen up a little bit. If you guys have wondered why things like back braces work, it's because it creates synthetic stiffness. It helps out to facilitate some of the stiffness of the spine, but your body has all the tools it needs to do it on its own. It's not like somebody ripped out your abdominal muscles and your back muscles.

Like, they're there. They can do the work. All we got to do is teach them. That's what injury adaptation is, what you might call rehabilitation. Remember, we're not going to fix the spot. We're going to build support around it, which is really cool because you're able to do everything that you want to do. Now, stretching your hip flexors lightly, I would suggest doing this in a kneeling position. Those of you who have knee pain, you're going to want to put your knee on something soft or make sure it's on padded carpet. Now, with this, a lot of times people will use their spine in the movement.

We don't need the spine to move. We need the hip to move. So, it doesn't have to look like the best stretch in the world, but it should feel stretchy in the front of the hip. It shouldn't feel stretchy in the low back, and you shouldn't be doing a big arcing presentation on this. In fact, if you go onto our YouTube channel, just type up Performance Play Sports Gear on YouTube, go onto our channel itself, and then use the search bar and look up hip flexor stretching. You'll see us talk about this. We've done a couple of videos on it before, and it kind of highlights that we only need movement at the hip, and it's just going to be rep in, rep out, rep in, rep out, rep in, rep out.

It's not like you're holding the position, unlike the other two first things that we covered in this. This one is a little bit more active, meaning you have to go through the movement yourself. It's going to be light, and I want you to chase the range of motion that may be adding to your range of motion, essentially exploring larger range of motion, as long as it's within the hip itself and not within the spine. Normally, spending two minutes one side, two minutes the other, two the other side, and keep flip-flopping or so, spending 10 minutes, a lot of you will actually probably feel better than you have in yours, especially if you're older.

If you're 50 years old or so, and you're experiencing lower back pain, then a lot of times, people's hips just generally just don't work well. We call these non-painful dysfunctional regions, meaning they're parts of the body that are contributing, but they're not painful at all. But they're key factors into the reason why you're having the problem that you're having, why it keeps on going. All right? So generally, let's go backwards again a little bit. Let's cover these four things just to make sure to recap, and then we're going to cover just a little bit more before we close out today. Make sure you don't tune out because there's important stuff coming.

Number one is laying your back with your legs up. About two minutes or so generally is enough, and spend 10 minutes a day. Next is we're going to lay in your belly and act like you're reading a book at the beach. And that's going to be, again, same scenario, two minutes and 10 minutes a day roughly. Go for a 10-minute walk. Don't take the dog. Don't take a kick. Go for a walk and swing your own arms. Don't hold something else. Okay? Walk and just enjoy the world. Walk at a hefty pace, but not like you're running. Lastly is stretch your hip flexors lightly, actively, for about 10 minutes per side.

If you don't know hip flexor stretch, go onto your YouTube channel, type up Performance Place Sports Care, and search the search bar for hip flexors. Now, let me go backwards again one last time because I want you to understand that some of these may or may not work. And I only bring this up just because we have so many YouTube videos and so many comments that come through that I think there is a big misconception and maybe outcries for help. I'm not quite sure, but people comment on these videos and they say, that didn't work for me. I guess there's no hope at all. No. It just means that this didn't work for you.

You know, just because, you know, there's a get rich quick type of thing where someone says, you know, sell socks online for a living, like, and it didn't work for you. It doesn't mean it's not working for somebody else. You know, people on Instagram will tell you like, oh, here's how you gain more followers. And just because it's not working for you doesn't mean it doesn't work for somebody else. It's not working for you. Maybe your personality doesn't mesh well with the style that they're suggesting. There's a lot of different reasons why people will have this problem. And I don't mean it to sound cliche, but really don't beat yourself up that one of these four don't work or that all of them don't work.

Maybe all of them do work. There's a lot of variables. There's a lot of factors. And everybody seriously is different. And there is someone that I just discussed things with recently. We were talking about how things, I say we go teach a workshop sometimes at local gyms. And we make sure that we don't give people, like, we don't want that, like, just like we're doing this podcast today, I don't want you to think these four things are the end all be all. And I really don't. It's not just because I'm saying come in and see us. But really, it's not good information. To say that you need to do these three exercises for the rest of your life, for your back pain, you'll be fine, is negligent.

It's terrible. Because it's wrong. Everybody's different. Because of that, everybody needs to have an individualized program. Without an individualized program, you're not giving yourself the best chance. Not only does an individualized program give you the right exercises and stretches and habits to do, but also it identifies maybe the reason why you're creating your problem. While some people sit too much, some people don't sit enough. Some people lift well. Some people lift poorly. It also gives you the opportunity to ask questions, and it gives you the opportunity to be coached. I don't know.

Probably not everybody remembers back to when they started to learn how to tie shoes. I certainly don't. But I'm pretty sure when you teach a kid to tie their shoes, it's not easy. They don't get it right away, and you have to teach them maybe a couple different ways. I know there's the bunny rabbit way, and there's a loop, swoop, pull, and some people say, forget it. This is too hard. I'm going to get Velcro shoes. Coaching is not easy, and being coached is not easy. But the better you are at coaching, the better the person will succeed at the exercise, or in this case, the task of tying the shoes.

So give yourself a chance to be coached by somebody who knows what they're doing and can change your program based upon what they see. Now, there are things like template programs. I'm not going to lie. I'm not going to say those are wrong either. It's just they're not the best chance. All right? There's different car companies that will offer things like Lexuses and Toyotas and then high-end stuff. It's just depending upon where you're at and what you can afford, what you want to do. And everybody's in a different state of deciding what they want to do with their body. For one person, they're floored on the ground with their back pain, and they need help, and they want help directly.

They want to make sure they're doing things right. Well, somebody else, they only have pain once every, you know, every six months, and they're okay messing around a little bit and just testing things out, if you will. And that's okay. My saying is that everybody's at different spots in their recovery journey, and we just try to meet them where they're at. So this podcast, I hope it was helpful to you, at least giving you some information about four things that you can do. I hope it was empowering to let you see that you can reduce your pain on your own with these simple tools, in most cases, but I really want you to consider what's next.

What comes next? What now? I think you should adapt. Adapt. Let yourself go through an injury adaptation program and make it so that you can fully function as much as you want to. If you want to play soccer again, if you want to play baseball again, if you want to go on hikes, if you only want to walk, that's fine. A program is made specifically to what you want to do. Meaning, if you only want to walk again, and that's it, nothing else, you don't need to deadlift a bunch. You just need to be able to pick up something off the ground. But you can throw away all that barbell stuff. That's not important.

Now, if you want to be a CrossFitter or a competitive CrossFitter, we need to teach you barbell stuff. But it's specific to your goals. So, before you leave, I want to offer that everybody take advantage of our webinar. Me and Dawne Costantino put it on. And it's a webinar where we cover the three different types of back pain. And you're going to learn a lot of really good information there. And it should be fun, too. I'm hoping this podcast was fun. But that webinar, I think, is a lot more fun. I think we rip off each other really well. And it clarifies a really complicated topic. So, if you're looking for things like diagnosis, specifically, and maybe what you can do about them, that is the webinar you want to take advantage of.

It's free. There's a link in the description. Take advantage. You won't be disappointed. I'll see you guys next time. Subscribe to the podcast. And you can always reach out to us and ask us questions. Call us at 714-502-4243. Again, 714-502-4243. Or email us, info at p2sportscare.com. We want to help you the whole way to recovery. You just got to reach out first. We'll talk to you guys soon.