Back Pain Solutions (Ben James & Jacob Steyn)

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	Pub. Date	Title	Duration
	02 Jul 2020	Deadlift: How To Deadlift; Deadlift Muscles & Back Injury Risks From Poor Deadlift Technique	00:39:31
The deadlift is a common exercise performed at gyms across the globe. From fitness enthusiasts to professional athletes the deadlift is often incorporated into training programmes because of the compound muscles it recruits, its focus on the posterior chain and because it is considered a classic benchmark for overall strength! However, the deadlift exercise requires good technique to be performed safely and due to the weights people often attempt to lift can result in significant injury to the low back. In this episode we break down the deadlift into its component parts and discuss the technical skill required to execute this exercise safely. We discuss some of the muscles the deadlift targets and identify the steps you can take to improve your overall deadlift technique. We also introduce the important role that foot stability plays in the deadlift exercise as well as discussing the role of the hips, and how many people make the mistake of lifting the weight from the floor when they shouldn’t Furthermore, we discuss how good grip strength, and technique, will help you maximise the weight you can lift Some of the things you’ll discover… How to brace effectively and create stiffness throughout the core Why recruiting the latissimus dorsi and pectoralis muscles is important for you to brace effectively? Deadlift benefits and why this is an exercise you may want to consider Why anatomically we’re not equal and that some people should not be attempting a deadlift from the floor Deadlift grip and where so many people go wrong with this element of the exercise Deadlift lower back pain and the common risk factors that people need to be aware of Highlights The deadlift is great exercise to perform to build strength, and endurance, in the posterior chain. The muscles that contribute to the posterior chain play an important role in back health and so can be effectively trained using this exercise. However, like with many exercises there are risks, and understanding those risks, and being able to perform the exercise safely is important. People often report pain when performing this exercise, particularly in the lower back, which is a vulnerable structure especially when too much weight is applied. Like with the squat, breaking down the movement into its component parts will help you to learn good deadlift technique. This will also ensure you can progress confidently, add weight safely, and build strength in the posterior chain. For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content. If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health. Resources… eBook: https://smartstrong.ck.page/dda17bdf60 Send Us A Question… https://smartstrong.co.uk/contact-us/ Website... www.smartstrong.co.uk
	23 Jul 2024	Healing Chronic Back Pain: Setting Realistic Expectations	00:22:35
In this enlightening episode, Jacob Steyn and Ben James tackle the complexities of managing chronic back pain, emphasizing the importance of understanding healing timeframes and setting realistic patient expectations. They delve into the crucial role of behavioral changes and holistic approaches, including good posture, relaxation exercises, and identifying the root causes of chronic low back pain. Listeners will gain valuable insights into: Educating patients on tissue types and expected recovery timelines Challenging and managing patient expectations for a realistic recovery journey The significance of a consistent home exercise plan and lifestyle modifications Reassuring patients about the possibility of full recovery with the right plan, even if it takes up to a year The impact of sensory changes within the nervous system on chronic pain Jacob and Ben share their expertise on the variability of individual recovery, the importance of persistence, and the need for ongoing education and support to help patients manage their pain effectively. They discuss strategies for educating patients about nervous system changes, identifying specific lifestyle or occupational factors prolonging recovery, and overcoming plateaus in progress. Tune in to discover how to empower yourself or your patients with a personalised plan of action for managing chronic low back pain and achieving long-term relief. Don't miss out on this episode packed with practical advice and expert insights. Visit our website for additional resources and support on your journey to better back health. Resources… eBook: https://smartstrong.ck.page/dda17bdf60 Send Us A Question… https://smartstrong.co.uk/contact-us/ Website... www.smartstrong.co.uk
	01 Oct 2020	Lumbar Disc Herniation & Herniated Disc Recovery: A Patient Success Story With Vincent Hulk	00:48:04
Debilitating back pain is difficult to endure yet is suffered by many at some point in their lives. Patients who have suffered a disc herniation often describe experiencing excruciating pain and fear avoidance as they seek to overcome their injury. Whilst the majority of care seeker stop seeking care within 3 months, around 10% will experience chronic, disabling low back pain whilst some experience repeat episodes. The key is to prevent the transition to persistent pain and disability and facilitate a pathway to functional restoration which involves a movement based approach. In this episode we’re joined by a special guest as we talk with Vincent Hulk about his back injury and the steps, he took to manage his disc herniation, which was preventing him from taking part in the sporting activities he loves. We discuss the onset of the injury and the initial approach he took to manage the pain before continued discomfort led him to seek out professional help in his native South Africa. We talk around the rehabilitation process and the things that led to him experiencing a further episode of pain which brought him in to see the Smartstrong team! Vincent talks about the consistent things he was doing that he thinks brought on another episode of pain, despite him believing them to be safe at the time. He discusses his experience with pain and how important it was for him to have a long-term goal to aim for as part of his recovery plan. Finally, he highlights the commitment required on his behalf in order to support the work of the therapist in order to build resilience to his injury over time and build a strong back. Some of the things you’ll discover… Why understanding your boundaries when exercising, and understanding appropriate exercises is so important to injury resistance? How important it is to understand your limitations and not return to sport until fully healed. Why accumulative trauma is the likely culprit of your injury, not one specific event. The important role the glutes played in the rehabilitation process for disc injury How important it is to make healthy lifestyle choices to avoid injury repetition Just how long it can take to fully recover from a lumbar disc herniation Why a collaborative approach is required to ensure effective recovery from injury Highlights Full recovery from disc herniation can take up to 10 years!! With that in mind, and the high incidence of recurrence rates, its fundamentally important to adhere to long term lifestyle changes to support the recovery from back injury. Daily movements, no matter how small, can have a negative cumulative effect which can prevent full recovery. It really is about committing to a long-term exercise program to engrain healthy movement patterns, and build core endurance, if the back is to function optimally and you’re to return to sporting activities if that’s your ambition. There are no short cuts, and it takes a collaborative approach with the therapist to be successful. You can’t expect someone to do all the work for you and for the injury to go away. For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content. If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health. Resources… eBook: https://smartstrong.ck.page/dda17bdf60 Send Us A Question… https://smartstrong.co.uk/contact-us/ Website... www.smartstrong.co.uk
	27 Feb 2020	Will Back Pain Go Away - Further Case Studies	00:36:52
What should a young rugby player consider if they’re looking to introduce Crossfit as part of their training regimen? Why should a consideration for hip mobility be an important factor when being introduced to Crossfit, and why is it important to review movement patterns even in active, athletic, individuals? Answers to these questions in today’s episode of the back solutions podcast. In this episode we discuss some of the considerations that should be made when looking to start Crossfit training. We demonstrate the importance of hip screening to ensure the back is not compromised in order to perform a deep squat, and how overlooking this can result in back injury. We also discuss the importance of preparing yourself for Crossfit, with the right advice and by developing the correct movement patterns, not using it as a method to solve a back problem! For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content. If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health. Resources… eBook:https://smartstrong.ck.page/dda17bdf60 Contact Us…Website: www.smartstrong.co.uk
	09 Jul 2020	Bone Broth Benefits, Bone broth Nutrition & How It Can Relate To Back Health	00:28:11
Bone broth has been used in traditional cooking for many years to create great tasting dishes. Indeed, evidence exists that soup was consumed in some form over 20,000 years ago and in some cultures, hens were reared specifically for making soup with the meat being used for other dishes. However, aside from the culinary benefits, bone broth has a range of health benefits due to its nutritional profile. In traditional cultures, consuming bone broth formed part of the practice of ‘nose to tail’ eating whereby all parts of an animal were consumed. This practice helped to ensure the intake of all the amino acids that are required to support the healthy function of essential structures throughout the human body. In this episode, we introduce some of the bone broth benefits and discuss how those benefits can relate to back health. We discuss bone broth for drinking, and some of the scientific proof for bone broth. We also outline a simple process for preparing your own bone broth, highlighting some of the key steps to making it taste great, whilst making it quick and simple to prepare. In order to make anything sustainable, it's important to make it achievable and the steps outlined in this episode should do that. As a result, introducing bone broth, or bouillon, into your diet can become part of a wider approach to improving your overall health and supporting your back-pain recovery. Some of the things you’ll discover… Some of the nutritional benefits of bone broth such as gelatin which supports the soft tissues in the body. What slow cooker to consider for making your own bone broth, and the volume to look for? Should you drink bone broth warm or cold and why? Why making friends with a good butcher can save you a lot of time and hassle when making your own bone broth! Some of the key nutritional benefits such as amino acids, fatty acids, gelatin and vitamins A and K to name a few. The simple steps, and recipe, for making a great tasting bone broth which doesn’t take up all your time! Highlights There is no single, or magic, formula to overcoming back pain so don’t assume that bone broth will be a quick solution to your health problems. However, this can be a great addition to your overall recovery plan and making considerations for the foods that you eat should be a focus. To summarize, this hot drink has long been consumed by humans and there are an incredible number of bone broth benefits including the support of your back health. It makes an excellent addition to any diet and can be used in a multitude of meals. When it comes to sourcing bone broth, you can very easily make your own at home. Ask your local butchers, or even farmers, if they can supply you with a range of bones, or consider roasting a whole chicken and save the bones for cooking your broth. Alternatively, bone broth is increasingly available to purchase pre-prepared so this could be an easy start for you. Whichever way you choose to get your hands on this nutritional product, be sure to consider making bone broth a staple in your diet. For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content. If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health. Resources… eBook: https://smartstrong.ck.page/dda17bdf60 Crockpot: https://www.amazon.co.uk/gp/product/B01JP4409I/ref=as_li_tl?ie=UTF8&camp=1634&creative=6738&creativeASIN=B01JP4409I&linkCode=as2&tag=smartstrong-21&linkId=df5b8439976d43cb3235ea528284c2c8 Send Us A Question… https://smartstrong.co.uk/contact-us/ Website... www.smartstrong.co.uk
	22 Oct 2020	Why Sleep is a Skill and How To Improve It With Mollie McGlocklin	01:04:37
Insomnia is a sleep disorder in which people have trouble sleeping. Experiences may vary from struggling to fall to sleep to difficulty in staying asleep as long as is desired. A little google research reveals that the word insomnia has a monthly search of over 1.5 million demonstrating that this is a common issue. Given that insomnia is often followed by day time sleepiness, irritability, low energy and depressed mood it is clearly a problem! Further research demonstrates that the cumulative long-term effects of sleep loss and sleep disorders have been associated with a wide range of deleterious health consequences. From diabetes to obesity and from depression to stroke the case can be confidently made that sleep loss and sleep disorders have profound and widespread effects on human health. In this episode we talk about the importance of sleep with Mollie McGlocklin. Mollie is the creator of Sleep Is A Skill, a company that optimizes how people sleep through a unique blend of technology, accountability, and behavioral change. Mollie’s obsession with sleep came after her own experiences when her lifelong poor sleep habits progressed to a challenging bout of insomnia. With a background in psychology & human behavior, she went deep down the rabbit hole herself to solve her sleep disturbances. She became fascinated with chronobiology and its practical applications to restore a state of homeostasis to sleep. For the past three years, she’s traveled the world testing sleep quality in different environments across the globe. Knowing the difference between a life with sleep and without; she’s dedicated to sharing the forgotten skill set of sleep. Some of the things you’ll discover… How the body pulls for homeostasis, it wants us to sleep but often we’re the ones that get in the way of it! Just how lonely insomnia can be and the physiological responses that people can experience as a result of it The science of time, chronobiology, and how this can influence your sleep potential Just why exposure to light throughout each day is so important to your sleep health because of the full spectrum of light we’re exposed to How our thoughts can increase the temperature in our brain and the influence can have on our sleep The importance of consistency when it comes to improving your sleep The influence of hormones on our body and the impact they have on our sleep That the now common blue and green light immitted from many modern light bulbs suppresses melatonin which impacts sleep Why re-thinking your use of sunglasses, baseball caps and even suntan cream can be beneficial Understanding the influence of thought timing and the impact this can have on your sleep Why you may be waking up tired despite thinking you’ve slept well throughout the night Highlights If you want to start to improve your sleep routine, then start by getting more sun exposure daily. You need to prioritize periodic breaks throughout the day to get sun exposure, whether you’re working from home or from the office! Exposure to natural light exposes us to full spectrum light which is important to our health. Evidence shows that those that are admitted to hospital and have a room with windows recover more quickly than those that do not so the importance of light exposure cannot be underestimated. Clearly there are geographical considerations to think about particularly in those regions that experience long periods of light or darkness during different times of the year. Here it is important to set a routine to get the light exposure needed and where necessary, although not ideal, may be consider light boxes to support your exposure. For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content. If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health. Resources… eBook: https://smartstrong.ck.page/dda17bdf60 Sleep Trackers: Oura Rings - https://ouraring.com/ Biostrap - https://biostrap.com/evo-pre-order/ Whoop - https://www.whoop.com/experience/ Send Us A Question… https://smartstrong.co.uk/contact-us/ Website... www.smartstrong.co.uk Mollie McGlocklin Contact Details... Website: https://www.sleepisaskill.com/ Pdf: Download "The Optimized Bedroom" PDF Now
	10 Sep 2020	Microdiscectomy, Microdiscectomy Recovery Times & Life After Microdiscectomy	00:22:02
As with many medical procedures, there have been advances is the surgical approach to back care. Spinal surgery once meant large incisions, long recovery periods and extended periods of rehabilitation. Fortunately, advances in surgical approach have improved the process making it less invasive. One such procedure is the microdiscectomy which is performed on patients suffering from a herniated disc, often with pain extended down the leg. During this surgery, a surgeon removes a portion of the disc to remove pressure on the spinal nerves exiting the spine which can be the source of pain. But how effective is this treatment? Is this a quick fix for patients suffering from back pain, with associated sciatic nerve pain and what are the longer-term outcomes following this surgical procedure? In this episode we discuss the microdiscectomy and briefly outline the surgical approach to this treatment. We discuss the tissues that can be affected by the surgery and the potential collateral damage that can occur as a result of this procedure. We highlight why this approach is not a quick fix to the underlying problem such that an effective rehabilitation program post-surgery is fundamentally important to the long-term prognosis of your back health and the risk of recurrence of injury. Furthermore, we discuss the why many people consider this an early option in the treatment of their back injury without giving consideration for the active involvement they must play in their recovery. Finally, we touch on the recovery time and early exercises that can be expected post-surgery. Some of the things you’ll discover: How the microdiscectomy is performed? Some of the risk factors involved in surgery of this type Why this procedure should not be considered a quick fix to the underlying problem What you should expect to do post-surgery in order to enhance the outcome of surgery Surgery success rates and recurrence rates Expected recovery time following surgery and what you can expect in the early stages of recovery Why an effective rehabilitation plan could help prevent the need for surgery and what you should expect from it Highlights When experiencing pain people want a quick resolution to their problem which is understandable. Unfortunately, as is often the case, people feel that surgery can provide a quick resolution to their problem. Whilst surgical advances allow for less invasive treatment options, and outcomes are considered more favorable, it does not mean it is a quick fix to the problem. If you simply go back to doing the things that you were doing preinjury then you should expect the problem to return! People fail to acknowledge that in the vast majority of cases the injury they experience is the result of repetitive, and consistent, aggravation of the underlying tissue. Good surgery will not solve for poor movement, and a lack of core strength so commit to solving these things if you want a healthier back!! For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content. If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health. Resources… eBook: https://smartstrong.ck.page/dda17bdf60 Send Us A Question… https://smartstrong.co.uk/contact-us/ Website... www.smartstrong.co.uk
	05 Apr 2024	Back on Track: Navigating Chronic Back Pain	00:39:57
In this episode of The Back Pain Solutions Podcast, we delve into the intricate world of chronic back pain management, exploring the multifaceted approaches that clinicians need to employ to help patients find relief and regain control of their lives. Join us as we embark on a journey to unraveling the complexities of this condition and the tailored interventions designed to address unique needs in this case study. Using a poignant case study of a patients ongoing battle with back pain, we shine a light on the challenges faced by individuals who endure years of discomfort despite countless treatments. Through Jacob Steyn's meticulous assessment, we uncover the nuances of the individuals back pain history and musculoskeletal examination, revealing underlying postural imbalances and mobility limitations. Guided by Steyn's expertise, we explore the diagnosis of lower cross syndrome and the development of a comprehensive treatment plan aimed at correcting posture, addressing muscle imbalances, and mitigating aggravating factors. Delving deeper into posture and movement strategies, we uncover the pivotal role of proper body mechanics and personalised exercise regimens in managing back pain effectively. From rehabilitation and exercise adaptation to lifestyle modifications for long-term management, we navigate the holistic approach to back pain care, emphasising the importance of empowering patients to take control of their own health journey. We glean valuable insights into successful outcomes and the enduring commitment required for sustainable back health. As we conclude our exploration, we reinforce the significance of a multidisciplinary approach to chronic back pain management and encourage listeners to seek professional guidance and personalised strategies for reclaiming their back health. For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content. If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health. Resources… eBook: https://smartstrong.ck.page/dda17bdf60 Send Us A Question… https://smartstrong.co.uk/contact-us/ Website... www.smartstrong.co.uk
	12 Nov 2024	Back Pain After Squats & Deadlifts? Fix Your Form and Find Relief!	00:23:48
In this episode, we dive deep into one of the most common issues lifters face—back pain after squats and deadlifts. Discover the critical reasons why squats can lead to back discomfort, often due to excessive back muscle use, spinal compression, and irritation. Deadlifts, especially from the floor, present a unique challenge in maintaining a neutral spine, particularly in the bottom position. We explore essential techniques for proper bracing, compression, and core activation to prevent injury and build strength safely. You’ll learn about lower cross syndrome, a common cause of core weakness, and exercises like the baby three-month supine from DNS, which can improve bracing and diaphragm activation. Actionable insights include: How to assess your body positioning and bracing techniques Exercises to address lower cross syndrome, focusing on hip mobility and glute activation Bracing drills to activate your core, creating stability through your entire lift Whether you’re new to lifting or looking to fine-tune your technique, this episode offers valuable tips to help you build a pain-free foundation for squats and deadlifts. Tune in to transform your approach and lift smarter, not harder! You can watch on YouTube here. Resources… eBook: https://smartstrong.ck.page/dda17bdf60 Send Us A Question… https://smartstrong.co.uk/contact-us/ Website... www.smartstrong.co.uk
	19 Nov 2020	Sensible Training Guidance & And Avoiding The Pitfalls Of Training	00:18:36
When I was young, I had one goal and that was to be strong, fast and smart in whichever sport I did. I did waterpolo, swimming, athletics, rugby, cricket, triathlon and tennis. All at quite a high level and others competing for my province at home in South African. In other words, it was very competitive! I was running on hard surfaces and with not the best nutrition, recovery strategy or rest. My knowledge of what was good for my body and how to build tolerance was non-existent. I had on and off days and could never understand why I had an off day. I thought it was just normal. Looking back, I now know that I was shooting in the dark and sometimes had a hit and sometimes missed. I wish I had more knowledge, resources for a better training strategy and a mentor. In this episode Jacob discusses aspects of training that he wishes someone had brought to his attention when he was younger. Aspects which would have helped him to understand his body better and what it needed as a young guy going all out numerous times a week in the gym or field. In doing so, we hope to help listeners to avoid pitfalls in their own training and be more resilient to injury. Some of the things you’ll discover: Which aspects to consider when training Why it is important to re-evaluate your training philosophy regularly Why nutrition is key to limiting off days at the gym or on the field Why listening to reputable strength and conditioning coaches or sports scientists is a very good idea Learning which exercises is dangerous long term for joint health is a mush, especially when you are young Highlights Find out why you should pay attention to the aspects in this podcast to lay a solid foundation which will later look after you when you need your body for other things besides training or work. When you are young and inexperienced you often act carelessly, and to a certain extent this is needed, acting as a learning school but what we learn from it and how we apply this really matters when it comes to long term joint and physical health. We want our bodies to function in later life close to how we functioned as young adults. This is possible if we understand that our body's need a certain stimulation in the gym or sports field allowing us to build tolerance in a joint sparing way. For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content. If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health. Resources… eBook: https://smartstrong.ck.page/dda17bdf60 Send Us A Question… https://smartstrong.co.uk/contact-us/ Website... www.smartstrong.co.uk
	03 Dec 2020	Back Pain Treatment & Opening A Back pain Clinic During The COVID-19 Pandemic!	00:34:06
Many chiropractic clinics focus on simply removing your pain and then having you become reliant on passive treatment to maintain your musculoskeletal health. Whilst preventative maintenance has been shown to be effective in reducing the incidence of back pain we believe there should still be a focus on ensuring every individual is educated on how they can help themselves, be better educated on their back health, and learn strategies to take control of their own health. Helping to remove pain is important but helping people to remain pain free and become more active is even more important. In this episode we discuss a new clinic that we have recently opened and the ambitions we have for the patients that come for our support. We discuss the importance of active rehabilitation, and collaboration, in ensuring patients get the best from their care. Empowering people to become a better version of themselves physically should be the aim for all practitioners and we discuss the motivations behind this approach. We talk about putting systems in place to develop healthy habits to support your back health and why you should feel safe visiting a chiropractic clinic during the current pandemic. Some of the things you’ll discover… Why you should feel safe seeing a chiropractor during the current COVID-19 pandemic? Why establishing a routine is so important for your back, and your mental health? Why there needs to be a different approaching to managing back health There is no magic bullet in the management of back health, it requires effort How our internal organs are there to support the musculoskeletal system in moving! Why we believe you shouldn’t just focus on removing pain but on maximizing your potential Highlights By taking a proactive, collaborative and active approach to the management of peoples back health that you’re adding value to their life, and you’re doing more than those individuals focused on passive care alone. If we can get somebody out of pain, stronger, and more confident in their bodies whilst we may never see them again, we at least know we’ve given them a toolkit that helps them manage their back health. It’s about helping those people to do more and feel better and that’s what’s most satisfying. But the ultimate aim should be to ensure people take a proactive approach to their health to avoid problems in the first place, that’s where the real change in healthcare will be in the future. For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content. If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health. Resources… eBook: https://smartstrong.ck.page/dda17bdf60 Send Us A Question… https://smartstrong.co.uk/contact-us/ Website... www.smartstrong.co.uk
	02 Apr 2020	Back Pain - Building Movement Resilience	00:33:20
YOU have to take control of your back health. YOU must commit to taking actions that will contribute to a healthy spine, and aid recovery from injury. You CAN’T expect to see a healthcare professional and get better without adopting some simple principles that are fundamentally important to back health. In this episode we discuss how individuals can start to build movement resilience in order to improve spine health. We discuss some of the foundational requirements to consider before we progress to exercise, as well as discussing the daily habits that people must consider. We also highlight the lack of awareness that people have, and the lack of advice, when it comes to managing back pain before discussing the some of the exercises that people should adopt to support spine stability. For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content. If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health. Resources… eBook:https://smartstrong.ck.page/dda17bdf60 Contact Us…Website: www.smartstrong.co.uk
	05 Apr 2024	Beyond Back Pain: Strategies for Long-Term Relief	00:34:15
Join us on another episode of The Back Pain Solutions podcast as we delve into the world of back pain management, guided by expert practitioners Ben James and Jacob Steyn. In this enlightening episode, we explore the journey of a 45-year-old business owner who had endured decades of back pain and was seeking guidance on long term solutions to manage his complaint. Discover the importance of taking a proactive approach to back health and the transformative impact of simple lifestyle modifications and targeted exercises. Learn how patients can empower themselves through education and self-awareness, leading to improved outcomes and long-term relief. Explore the role of physical therapy in addressing disc pain and musculoskeletal issues, as Ben shares his expertise in hands-on treatment and personalised exercise regimens. From daily spine hygiene to simple habits, Jacob and Ben provide practical tips and advice for managing back pain and maintaining a healthy spine. This episode serves as a beacon of hope for anyone struggling with chronic back pain. For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content. If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health. Resources… eBook: https://smartstrong.ck.page/dda17bdf60 Send Us A Question… https://smartstrong.co.uk/contact-us/ Website... www.smartstrong.co.uk
	17 Jun 2021	Understanding The Importance Of Nutrition In The Management Of Chronic Inflammation With Special Guest Dr David Seaman	00:53:36
For most of us with an injury, unless we are a top athlete, the benefits of nutrition is not one of the first things popping up in our heads when thinking about strategies to overcome it. Nutritional advice is often looked at as dubious and judgemental or even cult-like when one follows a strict diet based on principles. Today we hope to clarify the consideration of how your nutritional strategy is essential to your healing process and ultimately your resilience to future chronic injury and pain. Today we interviewed Dr David Seaman, who has gone a long way in finding out exactly how important it is to take care of the foundation of our healing capabilities in understanding the role of nutrition. On top of his Chiropractic degree he completed a masters in Nutrition and teaches nutrition at more than one chiropractic school, otherwise he attends conferences worldwide. In this episode we discuss the typical nutritional faults we make and how we are quite often not aware that we are making them. We will talk about how you can make simple adjustments to your diet resulting in less pain and discomfort. Some of the things you’ll discover… Why some of us are having difficulty recovering from long term injury How simple it is to change your diet How only a few dietary adjustments will make a big difference How your physiology reacts to injury based on the health of your cells How passive treatment strategies often times does not offer a solution unless your diet is fixed What can be seen as "basic supplement" necessary for optimal health Episode Highlights We have all heard, and to a certain extent know, that a good diet works wonders for our body's and minds. The question then is what is an optimal diet and how do we know we are eating well? An optimal diet is a nutritional approach which ensures a nutrient dense formula of food which results in proper uptake and functioning of your body. Today we discuss who this works for and how it can be implemented. For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content. If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health. Resources… eBook: https://smartstrong.ck.page/dda17bdf60 Send Us A Question… https://smartstrong.co.uk/contact-us/ Website... www.smartstrong.co.uk
	15 Oct 2024	Back Pain and Moving House: How Preparation and Smart Lifting Will Help You Stay Pain-Free	00:22:26
In this episode, Ben James and Jacob Steyn dive into a topic that many back pain sufferers dread: moving house. Jacob recounts his recent experience of managing a major house move while keeping his back pain in check, offering a step-by-step guide on how he prepared his body and mind for the physical challenge. He emphasies the importance of planning ahead, setting realistic expectations, and knowing your physical limits—especially if you’re prone to back issues. Over the course of two weeks, Jacob carefully dismantled furniture and packed over 80 boxes, ensuring that he didn’t overload himself in the process. He explains how breaking tasks into manageable chunks and using proper ergonomics, like lifting with the hips and not the back, helped him avoid injury. On the actual moving days, Jacob adopted a systematic approach, moving heavy items first when his energy levels were highest. He also enlisted help for larger, more strenuous tasks, knowing that trying to do everything alone could be a recipe for disaster. His story highlights how consistent strength training and conditioning played a vital role in keeping his back strong and resilient throughout the move, despite the physical toll it took. Ben and Jacob stress that the key to managing big physical tasks like moving is a combination of smart preparation, body awareness, and regular exercise. Whether you're planning a move or facing other physical challenges, this episode is packed with actionable tips to help you protect your back and avoid flare-ups. Discover how a thoughtful approach can make moving day much smoother—even if you’ve had a history of back pain. You can watch this podcast episode with video on YouTube here: https://youtu.be/L_rwHoCYStE Resources… eBook: https://smartstrong.ck.page/dda17bdf60 Send Us A Question… https://smartstrong.co.uk/contact-us/ Website... www.smartstrong.co.uk
	21 May 2020	Lower Back Pain Relief Products	00:31:16
WHAT BACK PAIN RELIEF PRODUCTS ARE THERE AND DO THEY PROVIDE BACK PAIN RELIEF? Have you seen advertisements online recommending various different products to help provide back pain relief, or solve your back ache? Have you considered buying any of these so-called back pain relief products? Do you think such products could help with your back pain treatment and have you thought about how they work to cure your back pain? In this episode we discuss a number of different back pain relief products and how they may, or may not, help with the management of your lower back pain. Not only do we give consideration for lower back supports but also some of the more modern technologies that are focussed on providing feedback regarding posture to your phone! Highlights Don’t just rely on a product to solve your back pain, or postural issues. Some products may provide some assistance but you have to remember that there is a lack of research evidence to support many devices so you have to question, or at least challenge, some of the advertising messaging around these products. The products in question are not classed as medical devices and the evidence they require to commercialise these products is minimal. For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content. If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health. Resources… eBook:https://smartstrong.ck.page/dda17bdf60 Contact Us… Website: www.smartstrong.co.uk
	21 Jan 2025	Parenting Without Pain: A Young Mother’s Journey to Back Health	00:36:10
In this episode, we delve into the case study of a 25-year-old mother dealing with chronic lower back pain brought on by the daily challenges of lifting her young children. Ben James and Jacob Steyn discuss the physical and emotional toll of postpartum recovery, including weakened abdominal muscles, compromised spinal stability, and the persistent strain placed on the lower back by repetitive parenting tasks. With a focus on addressing the root causes of chronic back pain, the hosts share practical, evidence-based strategies to prevent and manage discomfort. Learn how to protect your spine with proper lifting mechanics, use a step to safely lift children from a cot, and support your lower back during tasks like bathing or feeding. They also highlight the critical role of diaphragmatic breathing in reactivating core muscles, reducing strain, and creating lasting spinal stability. This episode is packed with actionable tips for parents navigating the challenges of chronic back pain, offering insights into proactive self-care, spinal hygiene, and movement mindfulness. Whether you’re a new parent or simply seeking ways to improve your lower back health, this episode provides the tools and knowledge to help you move forward with confidence and strength. You can watch on YouTube here: https://youtu.be/7c8cpnp-pbQ Resources… eBook: https://smartstrong.ck.page/dda17bdf60 Send Us A Question… https://smartstrong.co.uk/contact-us/ Website... www.smartstrong.co.uk
	30 Jul 2020	Back Injury: Understanding The Importance Of Spinal Hygiene & Why It’s Fundamental To Your Recovery From Back Pain	00:12:26
Previously in this series of four episodes we discussed the importance of taking an active role in your recovery. Every day, across the world, people are doing things, people are moving, in ways that are having a negative impact on their back health. What movements are you doing each day that could be impacting your back health and causing discomfort? What are the things that you’re doing each day which you haven’t ever considered that could be aggravating your problem? Have you ever considered the things you do every day that could be impacting your back health? In this third episode of the four-part series we introduce the importance of spinal hygiene and why this is fundamental in the recovery process. We discuss the concept of spinal hygiene and the active role you need to play in your recovery! You will learn some of the fundamental movements you need to be aware of, and the ‘back saving’ things you can do in order to avoid aggravating damaged tissue. You will be empowered to take control of the discomfort you are experiencing and start to feel in control of your recovery, which will give you the confidence that you can overcome your injury. Some of the things you’ll discover… Why spinal hygiene is so important for building tolerance The importance of spinal hygiene for ‘breaking’ the chronic back pain state The importance of moving well How to reduce unnecessary movement through the injured tissue Why keeping the end goal in sight and not focusing on the immediate pain? The corrective movements which focus on stabilizing the injury site Why strengthening the connection between the brain and hips plays a key role in low back recovery? Why being careful of popular yoga moves is important to your spine health Highlights Taking ownership of your back health is a key step to recovering from long term back injury but you need to understand the things you can do to help. That involves moving well and taking a considered approach to the things you do each day. Only then can you break the cycle of chronic back pain and start building up your tolerance to injury because enables the tissues to recover effectively. Only by consistently taking this approach can you enable the problem to resolve. For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content. If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health. Resources… eBook: https://smartstrong.ck.page/dda17bdf60 Send Us A Question… https://smartstrong.co.uk/contact-us/ Website... www.smartstrong.co.uk
	09 Apr 2020	Back Pain - Advancing Movement Resilience	00:35:29
Building resilience, building core strength, and developing a healthy spine takes effort. For some people, getting out of pain, establishing the required movement patterns, and understanding how they remain pain free, is the key goal. But like with other pursuits, some people will be focussed on mastery, and continuing the journey to advanced movement resilience. Advanced resilience is not required to prevent back pain, and build a healthy spine, but for those that want to progress, what are the key things that need to be considered? This is the question we answer in todays episode of the Back Pain Solutions podcast. In this episode we firstly discuss the time it takes to build the required foundations to be in a position to move forward. In some cases there will be movement patterns that have been conditioned over many years, incorrectly, which take time to restore. Similarly, there will be people that have never undertaken a consistent programme of exercise and who must be patient before they can consider progression. We also discuss some of the equipment considerations that are required to continue to progress towards advanced resilience, and movement mastery. Highlights You don’t need a gym membership or lots of equipment to build movement resilience. All you need is the right advice and the commitment to doing the exercises required to improve your movement and build your core strength. For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content. If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health. Resources… eBook: https://smartstrong.ck.page/dda17bdf60 Contact Us… Website: www.smartstrong.co.uk
	15 Oct 2020	The Benefits of Walking On Back Health: Is Walking Good For Sciatica & Other Back Conditions?	00:11:16
Walking is often overlooked in the recovery process of lower back injury. The strategy best suited for the individual is of course the one best fit for their specific problem but walking should almost always form part of the rehabilitation process. The effect of walking on the tissues in and around the spine is essential and similarly when we do not get this movement it can have a detrimental impact. Walking gives the injured person the advantage of speeding up the healing process as well as aiding the mental aspect of getting outside and remaining active. The mental aspect of walking is also fundamental in the recovery process. As we increase the ability to walk pain free, we are getting feedback from our body that we are recovering and thus we are building movement tolerance in the subconscious. In this episode we highlight the benefits of walking in the recovery process and just how it benefits the spine. We highlight how walking activates the muscles that support spine stability. We also cover off the potential prescription of walking in terms of frequency and duration to provide a guide for implementing walking into your recovery plans. Some of the things you’ll discover: How walking effects, the spine and injured tissues when walking How walking aids in recovery through activation of spinal muscles What might be the ideal prescription of walking for you How the mental aspect of walking influences your lower back recovery What you can do together with walking to aid your recovery Highlights Walking is often neglected in the recovery process of lower back injuries, but it is a very important aspect of the healing process. Research, together with clinical experience, has shown us how movement is essential to pump fluids and blood around the body in order for tissues to get back to normal function. Walking is the most natural movement we can make and should be used to restore general physical movement. Considering this, we should understand that walking should be used in very specific dosages when we are injured and that the dosage depends on your injury. For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content. If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health. Resources… eBook: https://smartstrong.ck.page/dda17bdf60 Send Us A Question… https://smartstrong.co.uk/contact-us/ Website... www.smartstrong.co.uk
	25 Jun 2024	The Bone Health Equation: Exercise, Nutrition, and Smart Supplementation	00:17:07
In this enlightening episode, Ben James and Jacob Steyn discuss the critical importance of a balanced approach to bone health. They emphasize the potential risks of excessive calcium supplementation and highlight the benefits of obtaining calcium through dietary sources and engaging in weight-bearing exercises. Focusing on the proactive management of osteoporosis, Ben and Jacob advocate for a holistic approach that integrates dietary changes and regular exercise. They explore the potential cardiovascular risks associated with calcium supplements, such as arterial deposits and atherosclerosis, and underscore the importance of high-quality, weight-bearing exercises like squats, which have been shown to significantly increase bone density in the lower spine and femoral neck. The episode delves into the broader context of bone health, discussing how daily activities and diet play a larger role in preventing osteoporosis than previously thought. They also address the indirect mortality risks posed by osteoporosis-related falls and fractures, reinforcing the need for a proactive stance on bone health. Ben and Jacob encourage listeners to adopt sustainable lifestyle changes that promote overall health, rather than relying solely on supplements. Tune in to gain valuable insights into effective strategies for enhancing bone health and preventing osteoporosis through a well-rounded, proactive approach. Resources… eBook: https://smartstrong.ck.page/dda17bdf60 Send Us A Question… https://smartstrong.co.uk/contact-us/ Website... www.smartstrong.co.uk
	26 Nov 2020	COVID-19: Will You Be A Better Version Of Yourself Post Pandemic?	00:09:26
The global pandemic has impacted us all across the globe in same way and had a detrimental impact on our back health and mental health as many people have had to adjust to working from home. Poor workstations, a lack of interaction, and uncertainty have all influenced our lives this year and had a negative impact on well-being. As we move forward, there is no doubt that many people will reflect back on this period. Can you honestly say that you’ve taken action to look after your health and your self-development? As Hippocrates once said…’A wise man ought to realise that health is his most important possession'. In this episode we’re checking in to see if you’re taking a proactive approach to the strange circumstances, we find ourselves in. do you have a healthy routine, are you eating a health diet, are you staying hydrated throughout the day? We hope to make you think, and to make you take some action on the back of podcast because you’re worth looking after. Some of the things to consider: Have you honestly taken action to do some daily exercise to support your back and mental health? Could a proactive approach make you more resilient to future infections? How important is movement to your back health? Have you established a healthy morning routine to support your health and well-being? Do you want to come out of this pandemic better than you were at the beginning?! Highlights Setting a healthy daily routine, incorporated daily exercise, and eating well will have fundamental benefits on your back health, your mental health and your future resilience. Don’t wait to be unwell before you take action. Take a proactive, preventative approach to your health and you will be better placed to resist future illnesses and injury. Far too often we wait for problems to occur rather than looking to prevent them in the first place. Will you be someone who comes out of the pandemic a better person or will you be worse off for it? The choice is yours but we believe you’re worth investing in. For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content. If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health. Resources… eBook: https://smartstrong.ck.page/dda17bdf60 Send Us A Question… https://smartstrong.co.uk/contact-us/ Website... www.smartstrong.co.uk
	22 Oct 2024	Squat Smarter If You Squat At All: Back Health Benefits & Risks	00:28:41
In this episode, Ben and Jacob dive into the world of squatting, exploring its impact on back health. They discuss the benefits of squats for improving joint integrity, bone density, and muscle recruitment but caution against improper technique—especially for those with back pain or injuries. With a focus on individualised guidance, they explain how to safely incorporate squats into your routine or suggest alternatives like glute bridges and lunges for those who may not be suited for traditional squats. Whether you're a seasoned gym-goer or in rehabilitation, this episode offers essential insights to squat smarter and protect your back. Tune in to learn how to tailor your squat routine for optimal health and avoid common mistakes! You can watch this podcast episode with video on YouTube here: https://youtu.be/pN1Rwg81vsA Resources… eBook: https://smartstrong.ck.page/dda17bdf60 Send Us A Question… https://smartstrong.co.uk/contact-us/ Website... www.smartstrong.co.uk
	14 May 2020	Back Brace	00:24:20
We often see the back brace, and other back support products, promoted to provide support for people suffering from lower back pain. But does a back brace help? Should you be considering a lower back brace, or belt, for the management of your back injury? And if so when should you consider wearing a back brace? In this episode we discuss the use of the back brace, and more specifically here, the back back belt, in support of lower back pain. We discuss some of the evidence around the use of back belts, and highlight when they could be considered but importantly those people that should avoid them altogether. We discuss the use of back belts in the gym and how they can alter lifting mechanics which could negatively impact performance as well as increase the severity of injury. More than that, we discuss a better approach to the management of lower back pain. Highlights If you have never suffered an episode of back pain then the evidence suggests that you increase your risk of injury if you choose to use a back back, or lower back support brace. Some evidence suggests that the use of a back belt can support return to work where the work environment may be more demanding. However, these patients, who have suffered an episode of lower back pain and choose to use a back belt to support their return to work, should rely upon it in isolation. As always a structured rehabilitation programme is fundamentally important in the successful resolution of lower back pain. For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content. If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health. Resources… eBook: https://smartstrong.ck.page/dda17bdf60 Contact Us… Website: www.smartstrong.co.uk
	30 Apr 2020	Back Doctor - Patient Expectations	00:25:39
When you consider treatment for your lower back pain what do you expect? Do you expect to leave the appointment with clear answers and a resolution after one treatment? How long do you expect it to take before you're out of pain and do you expect that once you’re out of pain that it will never return? As a patient, experiencing back pain is a frightening experience and at the very least you should expect to be reassured by the clinician that you see. But what should your overall expectations be? In this episode we discuss some of the things you should expect from the treatment you receive as well as outlining some things that you may want to consider before you seek professional help. Whatever back pain treatment options you consider there is no magic pill to solve the underlying issue and it is not only the responsibility of the practitioner alone to cure the problem. Highlights Back resolution requires a collaborative approach between the patient and the health professional. There needs to be motivation on both parts, and you shouldn’t expect to get a resolution quickly. Irrespective of the ‘back doctor’ you see you should always expect to receive a clear explanation of the problem, and reassurance that with the right treatment you can resolve the problem. But in order for you to do so you have to commit to following the advice you’re given and must take responsibility for your own health. For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content. If you’re suffering from lower back pain, want to improve your posture, or simply want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health. BACK PAIN FACTS Resources… Get Our Free eBook: https://smartstrong.ck.page/dda17bdf60 Contact Us… Website: www.smartstrong.co.uk
	27 Aug 2020	Lower Back Pain Referring To The Hip; Hip Pain & Buttock Pain & Hip Exercises	00:28:21
Many sufferers of back pain will report experiencing pain in areas away from the low back itself, which is known as referred pain. Referred pain is the result of the extensive nervous system which supplies sensory nerves to many tissues in the low back, pelvis and thigh. As a result, an injury to any of these structures can cause pain to radiate to any of the other tissues. The brain is unable to determine the specific source of the pain and therefore the primary source of injury isn’t always obvious. Hip pain is a common source of pain in those suffering from low back injury so a thorough history, and careful examination, are required in order to distinguish the site of injury and direct effective treatment. In this episode we talk about the differences between hip and low back pain. We discuss the anatomy and where you should expect to feel pain in a true hip injury. We also discuss the reasons why true hip pain is uncommon and how we can take advantage of this joint to support our low back due to the stability, as well as the power, of this joint. Furthermore, we describe the importance of conditioning the muscles around the hip which reduce stresses on the low back by removing reliance of the lower back extensors during movement. Some of the things you’ll discover… Why you shouldn’t get distracted by hip pain and that often people suffering from lower back pain will experience discomfort into this area Differentiating between true hip pain and pain radiating from the lower back Why you should expect to get an anatomy lesson as part of your treatment! Why many patients experience referred pain when they’re suffering from a low back injury Why true hip pain, and injury, is rare particularly amongst younger patients Some of the clinical tests that you should expect to experience when being examined for hip pain Some of the exercises that help to stimulate, and train, the muscles of the buttock which provide support to the lower back Highlights The hip joints provide a powerful platform for supporting the low back and due to the stability of the joints are rarely injured in isolation. Often the discomfort patients experience in the hip joint are a result of referred pain from the low back, so it is important that we do not focus in on the symptoms alone when trying to manage pain of this nature. Be sure to challenge any healthcare professional that ignores the lower back when your primary complaint is discomfort in the hip or groin. This holistic approach to examination is important to direct an effective treatment plan for the underlying issue. For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content. If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health. Resources… eBook: https://smartstrong.ck.page/dda17bdf60 Send Us A Question… https://smartstrong.co.uk/contact-us/ Website... www.smartstrong.co.uk
	16 Apr 2020	Back Doctor - Low Back Pain Treatment	00:33:10
Ever wondered what the differences are between osteopathy and chiropractic? How will a physiotherapist treat your back pain compared to other practitioners? And which therapist should I see for my back pain? These are common questions that we get asked by patients and the answer is not as straightforward as you may think it should be. There are no doubt crossovers between the different therapies so why have so many different options? In this episode we discuss the differences, and similarities, between osteopathy and chiropractic. We discuss the history, and origins, of the two professions, which may be a surprise to you. We also discuss how you should approach your treatment, and what things you should look out for whoever you seek advice from. The aim of this episode is to provide some clarity for those looking to seek advice so they can get the best help possible to help them manage their pain. Highlights Don’t choose the therapy, choose the therapist! Focus your efforts on choosing the therapist that will provide the best advice, and include a movement based approach in your treatment plan. There are historical differences between osteopaths and chiropractors but today both focus on the diagnosis, and management, of musculto-skeletal pain/injury. The key is to identify the therapist that will employ a movement based approach to recovery as that will be key to your recovery. For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content. If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health. Resources… eBook:https://smartstrong.ck.page/dda17bdf60 Contact Us… Website: www.smartstrong.co.uk
	24 Sep 2020	Ankylosing Spondylitis; Ankylosing Spondylitis Symptoms & Ankylosing Spondylitis Treatment	00:32:40
Alongside mechanical lower back pain there are several conditions that result in pain, and stiffness, in the back which need to be considered during diagnosis. One condition which targets the lower back specifically is ankylosing spondylitis. Ankylosing spondylitis is a progressive form of inflammatory arthritis which mainly affects the spine but can also affect other joints, tendons and ligaments. It’s a condition that affects young people with symptoms starting in the late teens to early twenties, and with the average age of onset being 24.The current average delay to diagnosis from when symptoms start is 8.5 years, by which time irreversible damage to the spine may have occurred! As a result, early conservative management of people with suspected AS is important. In this episode we discuss the aetiology of ankylosing spondylitis and the common symptoms that are experienced by those suffering from this condition. We highlight the common investigations involved in diagnosing AS as well as the long-term prognosis of the disease. In addition, we discuss a pro-active approach to managing AS which includes the use of exercise as well as diet in the management of disease progression. Whilst there is limited scientific support for the dietary management of AS, improving gut health, and nutrition are proving increasingly important in the management of chronic inflammatory conditions. Given the average time to diagnosis, and the irreversible changes that will have occurred at that timepoint, we discuss the potential role that diet could play in the proactive management of this condition. Finally, we introduce a case study highlighting successful disease management by a lady who made specific dietary choices, as well as other lifestyle decisions, in support of her condition. Some of the things you’ll discover… What is ankylosing spondylitis and what are the symptoms to be aware of? How is ankylosing spondylitis diagnosed, and what is the time to diagnosis? Radiographic versus non radiographic AS. What is the difference between the two? What is the average age of onset of ankylosing spondylitis and is it influenced by gender? Who is likely to manage the condition and what is the approach to disease management? Can exercise play a role and what considerations should be made with regards exercise prescription? Could diet play a role in the prevention, as well as management of ankylosing spondylitis? Highlights The average time to diagnosis of ankylosing spondylitis is 8.5 years and it is a progressive condition. Given this timeline there must be a big focus on the conservative management of this condition, as early as possible. Whilst nutritional research around the management of ankylosing spondylitis is limited, there is anecdotal evidence that it can play a role in the management of this condition. There are several success stories that have been shared online that support the impact nutrition can have on limiting disease progress. Whilst the recommendation is to follow the advice of your doctor it would certainly make sense to consider all options, especially given the duration of time it takes for a diagnosis to be made! Don’t waste time waiting for the diagnosis, take action! For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content. If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health. Resources… eBook: https://smartstrong.ck.page/dda17bdf60 Send Us A Question… https://smartstrong.co.uk/contact-us/ Website... www.smartstrong.co.uk
	28 May 2020	Back Pain Exercises - When to Exercise when in Pain	00:34:50
WHEN IS IT A GOOD IDEA TO EXERCISE WHEN YOU HAVE PAIN? Bed rest has been well documented to have a negative impact on the recovery from back injury and indeed the research demonstrates that this approach can worsen the underlying issue. But should we be resting as part of our recovery? Is exercise always beneficial, and should we be doing exercise at all? What is the difference between doing exercise and taking an active approach to managing back pain? In this episode we discuss what is meant by an active approach to recovery versus exercise. We identify the best approach to active recovery including rest; hydration; nutrition and healthy movement. We discuss when rest may be important but understanding what considerations need to be made when resting as part of your recovery. Not only that but we discuss why its important not to rush into exercise after injury and how this can lead to neurological changes which can lead to chronic pain. Finally, we make considerations for hydration, as well as nutrition, and how they play a key role in tissue repair. Highlights For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content. If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health. Resources… eBook:https://smartstrong.ck.page/dda17bdf60 Contact Us… Website: www.smartstrong.co.uk
	11 Jun 2020	Back Pain Pregnancy Part 2: Biomechanical Changes, Diastasis Recti & Pregnancy Yoga.	00:35:07
When does back pain start in pregnancy? In our previous episode we discussed how many women experience back pain during the early stages of pregnancy as a result of physiological changes that can impact soft tissues resulting in an increase in the risk of low back pain and low back injury. As pregnancy develops there are physical changes that influence the biomechanics of the lower back, as well as the muscles of the abdominal wall. So how do these changes increase the risk of low back pain and what can be done to manage it? In this episode we discuss back pain pregnancy during the second and third trimester. We give consideration to the changing biomechanics as a result of weight gain whilst discussing the incidence of diastasis recti during pregnancy. We talk about diastasis recti repair, diastasis recti treatment and diastasis recti exercises. We also discuss pregnancy yoga and give some direction regarding the activities that should be avoided for good back health. Finally, we discuss low back pain risks postpartum and identify some key factors to consider to maintain back health and enhance core strength. Highlights Focussed weight gain shifts the centre of gravity as pregnancy develops and results in increased activation of the low back extensors, which increases disc compression. However, there are strategies to help reduce extensor activity and relax these muscles to help reduce discomfort. The incidence of diastasis recti is more common than appreciated, and often misunderstood so we provide clarity on the problem and identify diastasis recti exercises to avoid. For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content. If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health. Resources from this episode... eBook: https://smartstrong.ck.page/dda17bdf60 Send us a question… Website: https://smartstrong.co.uk/contact-us/
	17 Sep 2020	Lower Back Pain Exercise: Is All Movement Equal?	00:22:59
It is now common practice for healthcare practitioners to advise against bed rest and encourage a return to activity when managing lower back pain. Bed rest has long been considered to have deleterious effects on recovery from injury and indeed can increase pain due to the osmotic effects on the intervertebral discs as increased hydration results in additional stretch of the localised soft tissues. Furthermore, research demonstrates that prescribing bed rest can have a negative impact on the strength and flexibility of supporting musculature within only a few days when they are not being used. Given the importance of the muscles in supporting the spine this is clearly an outcome we want to avoid. However, whilst research confirms the benefits of taking an active recovery, is all movement equal? And just what activities should you return to as part of your recovery?! In this episode we ask if all movement is equal when taking an active approach to recovery and identify some fundamental considerations you should take when returning to activity. We demonstrate some of the mistakes people make when they’re recovering from injury and what you can do to avoid them. We discuss some key exercises that you should consider as part of your rehabilitation program as well as some key exercises to avoid. Furthermore, we discuss how important it is to optimise your environment to support your recovery and need you to tune in to your back pain to guide your recovery. Some of the things you’ll discover… Why not all movement is equal & why you shouldn’t always be influenced by what others have done That everyone is individual and why you should not simply follow what others have found successful Why you need to identify the movements that you can tolerate as part of your recovery What we mean by quality of movement & how this applies to simply activities of daily living Why making a diary throughout the day can be so beneficial as part of your recovery Don’t underestimate some of the simple things you do everyday that can influence your back health Why understanding neutral spine is a foundation in your recovery & for your long term back health Some of the fundamental mistakes people make when trying to overcome back injury Highlights Don’t be fooled when you’re advised to keep moving and taking an active approach to recovery, especially when you are given no direction on what movements you should be considering as part of your rehabilitation. Time and time again people are given poor, or at least unclear, advice about the exercises they should undertake as part of their treatment plan. Inevitably this leads to many instances of recurring, and chronic, pain which could be avoided with better advice. Just because someone else has had success with certain exercises it doesn’t mean that you should follow their lead as it may have a deleterious effect for you. Always seek out sound advice to give you the confidence you need to overcome your injury. For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content. If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health. Resources… eBook: https://smartstrong.ck.page/dda17bdf60 Send Us A Question… https://smartstrong.co.uk/contact-us/ Website... www.smartstrong.co.uk
	01 Apr 2021	Sit Better, Live Better: Can Active Sitting Improve Your Back Health With Dr Osler	00:45:15
We sit to eat, watch TV, work at a desk and so much more…...most daily activities involve sitting! In the US, on average people sit for around 10 hours per day and 80% of them suffer from sitting induced back pain. But that is just the tip of the iceberg as a more alarming consequence is that it increases the risk of heart disease, diabetes, obesity, and even cancer! ‘Sitting disease’ is now known to increase all-cause mortality and shorten lives, a public health emergency that’s just now coming into focus. The problem is now so urgent that sitting has been dubbed ‘the new smoking’. Today we interview Dr Osler who after 30 years as a surgeon at the University of Vermont’s trauma centre left to begin a career as a research epidemiologist. This switch required hours of sitting at a computer, and despite trying a dozen different chairs, sitting all day caused him unrelenting back pain. Dr Oslers search for a better chair soon became a quest to fight an epidemic. Dr Osler couldn’t stop people from sitting, so he needed a way to let them sit better. Fortunately, available research suggested a way forward. It wasn’t sitting that was the problem but sitting still. The question became: Could sitting somehow be made active? In this episode we discuss the negative impact of passive sitting and how Dr Osler partnered with his son to invent a solution himself. We discuss the journey of invention and how ‘active sitting’ has created a movement movement! We discuss the commitment that active sitting requires and the best way to introduce active sitting to your daily routine. Some of the things you’ll discover... The negative impact of passive sitting How lumbar supports have not prevented a rise in the rates of global back pain How ergonomic chairs make it nearly impossible to adopt a natural posture, because they prohibit movement and postural adjustments The wider implications of passive sitting How Dr Osler created the QOR360 active chair to combat passive sitting How active sitting can improve your posture, ease and prevent back pain, strengthen your core and improve whole-body health Highlights Everyday people are sitting for prolonged periods which they assume is normal, and certainly not unhealthy. However, research clearly demonstrates that this is not the case. Not only does sitting increase your risk of back pain but it has a negative impact on many areas of your health. DO NOT underestimate the impact that your desk work, TV watching, or time spent driving, can have on your health! For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content. If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health. Resources… eBook: https://smartstrong.ck.page/dda17bdf60 Send Us A Question… https://smartstrong.co.uk/contact-us/ Website... www.smartstrong.co.uk Dr Osler Website… https://qor360.com/
	10 Dec 2024	Stay Hydrated, Stay Healthy: Unlocking the Link Between Hydration and Back Pain	00:20:59
In this episode of the podcast, Ben James and Jacob Steyn dive into the critical role hydration plays in maintaining back health. Did you know that the human body is made up of 60-80% water and that your intervertebral discs contain 66-86% water? Proper hydration is essential for keeping these discs healthy and preventing back pain. The duo explore how chronic dehydration, often linked to modern lifestyles and diuretics like coffee, can lead to weakened and dehydrated discs, exacerbating back issues. They also discuss the science behind proteoglycans and their role in attracting fluid to the discs, underscoring the importance of movement for fluid exchange. Practical tips include increasing daily water intake, adding electrolytes like magnesium, potassium, and sodium to boost hydration, and ensuring the quality of your drinking water. Learn how small changes in your hydration routine can make a big difference in your back health. Tune in to discover how staying hydrated can support your spine and overall well-being. Don’t miss this insightful and actionable episode! You can watch on YouTube here: https://youtu.be/eWyd2KJXBzY Resources… eBook: https://smartstrong.ck.page/dda17bdf60 Send Us A Question… https://smartstrong.co.uk/contact-us/ Website... www.smartstrong.co.uk
	05 Nov 2024	Postpartum Back Health: Rebuilding Core Strength for Long-Term Relief	00:21:12
In this episode, Ben James and Jacob Steyn dive into a crucial yet often overlooked topic: postpartum back health. They discuss why so many women experience lingering back pain months or even years after childbirth, uncovering the impact of conditions like diastasis recti (abdominal separation) and weak pelvic floors. Ben and Jacob explain how rebuilding core strength and focusing on pelvic floor health can be a game changer for new mothers, helping to reduce back pain and improve overall stability. With a practical approach, they introduce simple exercises centered around diaphragmatic breathing and core activation, making it easy for new mothers to integrate these movements into daily life. They emphasise the importance of early intervention and core training, offering listeners valuable insights on how to manage and prevent postpartum back issues effectively. This is the first of a multi-episode discussion, so stay tuned for more in-depth guidance and exercises to support postpartum health. If you’re a new mother or know someone who could benefit, tune in for actionable advice on reclaiming back and core strength! You can watch on YouTube here. Resources… eBook: https://smartstrong.ck.page/dda17bdf60 Send Us A Question… https://smartstrong.co.uk/contact-us/ Website... www.smartstrong.co.uk
	18 Jun 2020	Squat: Squat Benefits, How To Squat & Back Injury Risks From Poor Squat Technique.	00:49:12
During any daily routine we all have to perform key activities that enable us to get simple things done. From sitting on the toilet to picking things off the floor, the squat is a fundamental movement that we all perform whether we realise it or not. However, this movement is often executed poorly with a risk to back health. Squatting is a hugely beneficial movement to master in order to be in a position to perform key activities, everyday, without risking your back health. The squat is also a fantastic exercise to perform in the gym setting, or as a home exercise, as it is a compound movement that recruits multiple muscles. Building endurance in these muscles will help to support good spine health. In this episode we discuss some of the common activities of daily living that we perform that require a squatting movement pattern whilst identifying common mistakes that people make when performing the squat. We break down the squat into all of the different components, which need to be performed correctly to execute this exercise safely and efficiently. Some of the things you’ll discover… How to brace effectively and create stiffness throughout the core to support the spine Recruiting the latissimus dorsi and pectoralis muscles which people often overlook What is the posterior chain and how this is recruited during the squatting movement The importance of establishing a stable base in the feet, and breathing properly throughout the movement Why anatomically our hips are not the same and how this impacts your ability to squat to 90 degrees and beyond Why training the respective parts of the squat exercise may be an effective place to start BEFORE considering lifting weights Highlights The squat exercise, or squat movement pattern, is fundamentally important to back health. When performed correctly it allows us to safely execute simple movements whilst keeping the spine in neutral. Failing to do so can result in spine flexion which can damage structures within the low back if performed repetitively, or with additional weight. This is especially important if this exercise is being performed in the gym using a weighted barbell because poor movement execution will place you at significant risk. Breaking down the movement into component parts will help you to learn good squat technique, allowing you to perform the exercise/movement safely. This will also ensure you can progress more confidently, adding weight, and building core strength. For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content. If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health. Resources… eBook: https://smartstrong.ck.page/dda17bdf60 Send Us A Question… https://smartstrong.co.uk/contact-us/ Website... ww w.smartstrong.co.uk
	29 Oct 2020	The Science of Back Injury: Some Inspiration Behind The Smartstrong Approach To Back Recovery	00:40:54
In this episode, we discuss some of the inspiration behind Smartstrong and the back-pain Solutions podcast. We detail one of the seminars we attended back in 2019, out in Eindhoven, where we spent several days with world renowned back expert professor Stuart McGill where we learnt some of the fundamental principles he takes in the management of back health with his clients, following years of research over in Canada. Dr. Stuart McGill is a professor emeritus, University of Waterloo, where he was a professor for 30 years. Over that period his laboratory and experimental research clinic investigated issues related to the causal mechanisms of back pain, how to rehabilitate back-pained people and enhance both injury resilience and performance. Professor McGill’s professional work has resulted in over 400 scientific publications, including four textbooks!! The first book, Lower back disorders: Evidence based Prevention and Rehabilitation is now on its third edition and was written for clinicians such as us. His textbook Ultimate Back Fitness and Performance provides the evidence base to design and prescribe the most appropriate exercise programs for the back. In the book titled Back Mechanic, seeks to guide readers through a self-assessment of pain triggers, then shows how to avoid these roadblocks on the road to recovery. Most recently, his book The Gift of Injury, in collaboration with champion powerlifter Brian Caroll, is about healing injury in the athlete and building resilience to compete once again. Some of the things you’ll discover: Why removing the aggravating factors is fundamental in the recovery of back injury? How the extensor muscles in the back contribute stability to the spine Why it’s important not to ignore the hips when assessing the back Don’t be misinformed by additional investigational findings such as MRI or X-ray Degenerative disc disease is NOT a diagnosis! Why we should identify what is appropriate for the rehabilitation goal of the individual, and not simply take a generic approach to recovery Highlights You wouldn’t tell your mother in law she had degenerative face disease so why is degenerative disc disease so commonly reported as a diagnosis for people with back pain?! Back pain always has a cause and degenerative disc disease, or degenerative joint disease, is not a diagnosis that should be given to a patient. All back pain always has a cause and for the most part, degeneration is rarely the cause of pain. Back pain complaints require a thorough history, and examination of the problem, if it is to be managed effectively for the specific individual, there are no short cuts! For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content. If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health. Resources… eBook: https://smartstrong.ck.page/dda17bdf60 Send Us A Question… https://smartstrong.co.uk/contact-us/ Website... www.smartstrong.co.uk
	14 Feb 2020	Back Pain - What Role Does The Shoulder Play?	00:30:38
When thinking about spine health, and back pain, very few people would consider that the shoulder could play a role. However, the shoulder is a unique joint, and is not just the point where the upper arm is attached to the body! The upper arm attaches to the glenoid, a part of the scapula (the shoulder blade), which itself is attached to the ribs by a number of different muscles. The shoulder is inherently unstable, and the sedentary lives we lead is increasing this instability, which itself impacts spine stability. In this episode we introduce the shoulder joint, and shoulder anatomy, as well as demonstrating the role it can play in spine health. We discuss the joint as a ‘joint complex’, which is stabilised (fixed) by a number of muscles. We highlight how stabilising the shoulder blade to the ribs should be a primary focus in stabilising the shoulder, and how this is often overlooked. We also discuss how the lives that we lead is impacting shoulder stability as we develop a more rounded posture with resultant muscles imbalances that need to be corrected. We also highlight that in modern society some key movements have been lost from our daily routine, and how this is having an impact. For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content. If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health. Resources… eBook:https://smartstrong.ck.page/dda17bdf60 Contact Us…Website: www.smartstrong.co.uk
	08 Oct 2020	Omega 3 Benefits & Omega 3 Supplements: What Are The Health Benefits Of Omega 3	00:31:46
For anyone that is in any way health conscious they will have heard of the benefits of omega-3 fats. There is increasing research demonstrating the health benefits of omega-3 fats, including the reduction of inflammation. As most diseases have an inflammatory component and given that new physiological data demonstrates their essential role in the human body, it would seem prudent to increase our consumption of omega-3 fats in the diet. However, the lesser known fact is that the consumption of omega-6 fats is also an important factor and getting the right ratio of omega-3 to omega-6 fats is as important. Omega-6 has almost the opposite effect to omega-3 fats, promoting inflammation and contributing to many of the modern diseases we see today. Unfortunately, omega-6 fats are commonplace in the modern diet being found in nearly ALL processed food, as well as restaurant cooked meals. In this episode we introduce, and discuss, some of the benefits of omega-3 fats. We discuss some of the health benefits of omega-3 fats and discuss the physiological issues that arise from a poor balance of omega-3 versus omega-6 fats. We highlight the competition that is faced between omega-3 and omega-6 fats which demonstrates why increasing omega-3 fats in the diet is not the only strategy to consider. Finally, we discuss fish oils which have become increasingly popular in the last ten years, but that people don’t understand that not all fish oils are created equal. There are numerous products on the market, some of which are very popular, but which are produced with poor quality ingredients which may actually create the issues that we’re trying to avoid! Some of the things you’ll discover… Why not just omega-3 levels are important but the ratio of omega-3 fats to omega-6 in the diet The impact of omega-3 and omega-6 fats on inflammatory mediators Why you might be surprised by the omega-3 to omega-6 ratios in your own body despite the healthy diet you may feel you follow Why you might want to reconsider some of the common foods that are often consumed as part of a Western diet Why fish oil in capsules may have a negative impact on your health and not the positive response you might expect Why consuming fish oil in liquid format may be a better option for supplementing omega-3 in your diet Highlights The health benefits of omega-3 fats are far reaching and the evidence to support their benefits is increasingly compelling. From heart disease to arthritis and many other chronic inflammatory diseases, omega-3 will remain a focal element of a nutritional approach to better health. However, don’t assume that because you consume a good quantity of omega-3 each week that this offers you the health benefits you’re looking for unless you take into consideration the levels of omega-6 fats that you also consume on a weekly basis. The ratio of omega-3 to omega-6 fats is out of proportion for many of us and this needs to be addressed. There are now a number of companies that offer simple blood tests to allow you to assess this easily, whilst supplying the quality of fish oil needed to help make a difference. For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content. If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health. Resources… eBook: https://smartstrong.ck.page/dda17bdf60 Send Us A Question… https://smartstrong.co.uk/contact-us/ Website... www.smartstrong.co.uk
	10 Dec 2020	2020 Review: How Our Training Has Changed Following the Pandemic & What Equipment Should You Consider For Home Exercise	00:26:40
2020 has been a year of change, and a year of reflection for us all! Businesses have had to adapt; work has had to change and the way many people have approached exercise has changed. For some people they have simply cancelled their gym memberships, whilst others have taken up exercise at home to become fitter as part of their response to the pandemic. As big advocates of exercise for back health we feel that there is a lot that can be done at home in order to look after your health so there are no excuses for having been more sedentary in 2020! In this episode we discuss our own adaptations to training following the lockdown environment that most of us have faced. We discuss the benefits of exercising in a gym environment, not just from a physical viewpoint but also due to the social benefits. We delve into some of the equipment that is worth consideration for you to exercise effectively at home as well as other benefits to working outside of the gym environment. Some of the things you’ll discover… Some of the benefits to home exercise versus working out in the gym Great exercises to consider as part of your home workout routine Equipment to consider as part of your home workout plan Some of the things we’ve missed from gym closures Inspiration to stay motivated in 2021! The benefits of cold showers as part of your daily routine Highlights Don’t let gym closures effect your ability to partake in regular exercise. More so than ever there are great resources available to support your home exercise, as well as fantastic, and cost-effective equipment that you can purchase for all round exercise routines. Take advantage of the additional time you have from working at home and establish a regular routine to support your health! For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content. If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health. Resources… eBook: https://smartstrong.ck.page/dda17bdf60 Send Us A Question… https://smartstrong.co.uk/contact-us/ Website... www.smartstrong.co.uk
	04 Jun 2020	Back Pain Pregnancy Part 1: Back Pain During Pregnancy & Strategies To Prevent It.	00:37:50
Many women experience back pain during pregnancy. Indeed, back pain pregnancy statistics suggest that 85% of women will experience back pain at some stage during pregnancy. So, should women simply accept they will experience back pain during pregnancy or are there strategies that can be employed to reduce the risk of pain and even avoid it altogether? In this episode we discuss some of the physiological reasons why back pain commonly occurs during pregnancy and highlight the best practices that can be employed to help to avoid pain. We give considerations to the tissues that are often the source of pain and discuss preventative measures to minimise risk, as well as highlighting why some people suffer more than others. Highlights We discuss why some people will be more prone to injury than others and what you can do to minimise your risk of back pain. We discuss hormonal changes that begin in the early stages of pregnancy and how they impact the soft tissues of the low back, contributing to the risk of lower back pain and injury. Finally, we give consideration to the exercises that can be considered to support the back, and build resilience. For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content. If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health. Resources… eBook: https://theeducationalsell.lpages.co/smartstrong-ebook Send us a question… Website: ww https://smartstrong.co.uk/contact-us/
	23 Feb 2020	Will Back Pain Go Away - Putting Things Into Perspective	00:36:08
Should a 75-year-old patient expect to get better from an episode of back pain whilst experiencing an improvement in their fitness, as part of a rehabilitation program? And just how important is it that you stop doing exercises that you’re undertaking to lose weight if they’re having a negative influence on your back health? In this episode we introduce some case studies in order to put some of the theory discussed to date into context whilst discussing the additional benefits you can experience when taking an active based approach to back rehabilitation. For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content. If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health. Resources… eBook:https://smartstrong.ck.page/dda17bdf60 Contact Us…Website: www.smartstrong.co.uk
	18 Jun 2024	Optimising Back Health: Supplements, Nutrition, and Daily Practices	00:30:42
In this informative episode, Ben James and Jacob Steyn delve into the potential benefits of supplements, vitamins, and hyaluronic acid for preventing and managing back pain. They highlight the importance of optimising hydration and nutrition to the intervertebral discs, emphasising the anti-inflammatory properties of Omega-3 supplements and the benefits of vitamins D and K2 for bone health. Ben and Jacob discuss the role of mitophagy in intervertebral disc health and offer proactive strategies for maintaining back health through daily spine hygiene, regular exercise, and targeted supplementation. While supplements can be beneficial, they note that they are not a miraculous cure for pain and recovery but rather a valuable component of a comprehensive approach to spine care. Tune in to learn about the best practices for integrating supplements into your health regimen and discover actionable strategies to enhance your overall back health. Resources… eBook: https://smartstrong.ck.page/dda17bdf60 Send Us A Question… https://smartstrong.co.uk/contact-us/ Website... www.smartstrong.co.uk
	06 Aug 2020	Back Injury: Understanding The Importance of Stabilisation And The Role It Plays In Back Rehabilitation	00:17:20
One of the fundamental issues with the back-pain epidemic is the sedentary nature of the lives that we lead. A lack of conditioning of the key muscles throughout the core is leading to micro-movements in the spine leading to injury, and pain. Micro-movements occur due to a lack of stability throughout the spine which needs to be resolved if any underlying tissue damage is to be resolved because otherwise these micro-movements continue and the underlying tissue damage cannot heal. Stability is often overlooked as much of the advice often recommends a flexibility-based approach to treat back pain. But how can introducing flexibility-based movement be healthy for a back that is moving too much?!!! In this fourth episode of this four-part series we introduce the concept of spinal stabilisation and the role this plays in back recovery. We discuss a progressive approach to building safe movement before applying key principles to more complex exercises! You will learn that only a small amount of time is required to implement key principles each day but how repetition is important to rehabilitation success. You will learn how micro movement in the low back needs to be controlled by recruiting key muscles whilst understanding that these muscles must be recruited safely! Some of the things you’ll discover… What is meant by spinal stabilisation? How do you stabilise the injured area? The mistakes most people make when trying to resolve their back pain How the nervous system works to protect your spine Why your back often feels tight when experiencing back pain The importance of stabilising between the hips and the shoulders Exercises that enhance stabilisation and which exercises negatively impact your back health Why it's crucial to understand the concept of stabilisation Highlights The importance of building up exercise to ensure it provides stability in the long term. How repetitive training builds up ‘neurological’ memory which allows you to execute exercises subconsciously meaning that you’re performing movements safely, without having to think about the movements you make all the time. This helps build long term resilience to recurring injury but allows you to perform activities of daily living and even sporting endeavours safely as well as efficiently. For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content. If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health. Resources… eBook: https://smartstrong.ck.page/dda17bdf60 Send Us A Question… https://smartstrong.co.uk/contact-us/ Website... www.smartstrong.co.uk
	24 Sep 2024	Seasonal Shifts & Back Health: How to Stay Active and Pain-Free All Year Round	00:25:35
As we transition from the warm, active days of summer into the colder months, here in Europe we explore the often-overlooked challenges of maintaining back health during these seasonal changes. In this episode, we emphasise the importance of staying physically active despite unfavourable weather and discuss the dangers of becoming complacent as routines shift. You’ll learn why a consistent routine of exercise, proper posture, and spine hygiene is crucial to preventing pain and injury—whether you’re at a desk job or have more physically demanding work. We also dive into the role of nutrition and gut health in managing energy levels and overall well-being, explaining how poor diet can lead to fatigue and make it harder to stay active. We share practical tips for creating a balanced lifestyle that integrates physical movement, adequate rest, and self-care practices—focusing on how these habits can prevent back pain relapses. With insightful advice on the connection between mental and physical health, the episode encourages listeners to take ownership of their well-being, especially during seasonal transitions. You’ll walk away with actionable strategies to prioritise your health and keep your body pain-free, no matter what the weather brings. Watch on YouTube here: https://youtu.be/jL4rOc1o1vM Resources… eBook: https://smartstrong.ck.page/dda17bdf60 Send Us A Question… https://smartstrong.co.uk/contact-us/ Website... www.smartstrong.co.uk
	12 Nov 2020	Facet Joint Syndrome; Facet Joint Pain & Facet Joint Treatment	00:12:09
Lower back pain can come on suddenly or gradually and is sometimes the direct result of a fall or injury. The complex structure of the spine means even small amounts of strain can cause pain or injury. When we consider the amount of effort that our back muscles must exert for example just to lift an object off the ground, then this should be no surprise. This is even less surprising when we consider how poorly people often perform such movements. Lifting a 40-kilogram object off the ground results in up to 400 kilograms of equivalent effort on the muscles of the lower back so you can imagine the potential risks if we do not keep our back in neutral during such movements. Acute injuries in the lower back are less common than those caused by repetitive microtrauma, but poor lifting technique can result in acute episodes of pain. In this episode we discuss lumbar facet syndrome following inappropriate lifting technique, which resulted in significant pain. Lumbar facet syndrome is a painful irritation in the posterior structures of the spine and is most commonly caused by repetitive microtrauma, resulting in chronic degeneration over time. Swelling in local tissues can cause irritation of surrounding nerves leading to discomfort. Acute events can also result in small capsular tears of the involved facet joints such was the likely cause of acute pain in this case. Patients will often experience a secondary discomfort in surrounding muscles as they react to protect the area, becoming tight due to hypertonic contraction. Lumbar facet syndrome can be treated, and managed, effectively with conservative modalities such as mobilization and manipulation alongside an exercise-based approach for longer term resolution. Some of the things you’ll discover… An understanding of the local, and relevant anatomy The incidence of lumbar facet syndrome and who is most commonly affected by the condition Characteristics of the condition and how you’re most likely to feel if you experience it What you can expect from a clinician examining you What is the prognosis of the condition and how can you manage discomfort over the long term? What the treatment options are for lumbar facet syndrome Highlights Lumbar facet syndrome is a common cause of lower back pain as a result of repetitive micro trauma leading to degeneration. People can experience acute episodes of facet syndrome as a result of poor lifting techniques, or movement, although there is often underlying degeneration already present. The condition can be managed effectively with conservative management which can effectively reduce symptoms. Some patients will benefit from long term management to maintain mobility within the involved joint structures, alongside exercise and education to improve posture and reduce the risk of acute events. For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content. If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health. Resources… eBook: https://smartstrong.ck.page/dda17bdf60 Send Us A Question… https://smartstrong.co.uk/contact-us/ Website... www.smartstrong.co.uk
	04 Jun 2024	Empowered Recovery: Mental Health Insights for Back Pain Relief	00:35:59
In this insightful episode, Ben James and Jacob Steyn delve into the intricate relationship between back pain and mental health. They highlight the importance of addressing the psychological aspects of back rehabilitation, emphasising the need to foster a belief in recovery among patients. By educating patients about their spine and effective pain management techniques, Ben and Jacob aim to empower individuals to take control of their health. The discussion covers various strategies for managing chronic pain, improving sleep, and creating a supportive environment for patients. They explore the role of honesty and clarity in prognosis, the significance of understanding patients' social and work environments, and the value of consistent exercise routines. Additionally, Ben and Jacob share practical advice on how to provide reassurance and clear communication to help patients navigate their recovery journey. Tune in to learn about the vital connection between mental health and back pain, and discover actionable steps to enhance both physical and emotional well-being. For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content. If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health. Resources… eBook: https://smartstrong.ck.page/dda17bdf60 Send Us A Question… https://smartstrong.co.uk/contact-us/ Website... www.smartstrong.co.uk
	02 Jul 2024	Hip Pain Uncovered: Diagnosing, Treating, and Improving Mobility for Better Health	00:29:53
In this episode, Ben James and Jacob Steyn tackle the intricate challenges of diagnosing and treating hip pain. They emphasise the importance of understanding hip anatomy and incorporating psychosocial factors into treatment plans for better outcomes. Through various patient case studies, they highlight the necessity of thorough examinations and patient education to accurately address back pain linked to hip issues. Key topics include the critical role of glute activation and conditioning in managing hip pain, and the interconnection between hip health and back health. The discussion also covers how limited hip mobility can affect activities like golf, and the benefits of hip mobilisation exercises for improving flexibility and joint health. Action Items: Assess hip range of motion and identify activities that may aggravate the joint in patients with hip pain. Implement glute activation exercises before stretching tight hip flexors to improve hip range of motion. Educate patients on hip anatomy and the common areas where true hip joint pain is felt. Highlight the importance of glute strength and hip mobility for overall back health in future episodes. Resources… eBook: https://smartstrong.ck.page/dda17bdf60 Send Us A Question… https://smartstrong.co.uk/contact-us/ Website... www.smartstrong.co.uk
	30 Jul 2024	Addressing Leg Length Discrepancy: Does it Make An Impact on Back health?	00:28:49
In this insightful episode, Ben James and Jacob Steyn explore the complexities of assessing and addressing leg length discrepancies in clinical practice. They delve into the importance of using blocks to enhance prone line positions, recentralise pain, and address underlying mechanisms through core stabilization and inflammation reduction. The duo emphasises a holistic approach that not only provides symptom relief but also focuses on long-term conditioning and stability. Tune in to discover: The impact of leg length discrepancies on back pain and overall health How core conditioning exercises can improve stability for patients with leg length discrepancies The role of heel lifts in managing leg length discrepancies and the importance of combining them with conditioning exercises Strategies for assessing glute activation and addressing muscle imbalances to alleviate lower back pain Insights into the relationship between leg length discrepancies and conditions like sciatica Case studies of high-level athletes who successfully compensate for leg length discrepancies Ben and Jacob share their expertise on the importance of a personalized and comprehensive treatment plan, challenging the misconception that leg length discrepancies are solely structural issues. They highlight the need for ongoing education and support to help patients manage their pain and enhance their overall well-being. Don't miss this episode packed with practical advice, research insights, and actionable strategies for managing leg length discrepancies and improving back health. Visit our website for additional resources and support on your journey to better back health. Resources… eBook: https://smartstrong.ck.page/dda17bdf60 Send Us A Question… https://smartstrong.co.uk/contact-us/ Website... www.smartstrong.co.uk
	28 Jan 2021	Post Partum Back Pain: How To Assess Your Diastasis Recti And Improve Post Pregnancy Back Health With Dr Alli Cain	00:55:50
Research suggests that up to 50% of women can experience back pain in the first few months following pregnancy which can last between 6 months and a decade! Post partum back pain usually occurs due to pregnancy related changes in the musculoskeletal system that continue after delivery. There are different factors that can contribute to the risk of back pain such as the type of delivery and potential trauma suffered during labour. We have to acknowledge that whilst pregnancy is for the most part a natural process it still has a profound effect on the human body which cannot be underestimated. The effects of pregnancy on the muscles and joints of the back and pelvis vary but a surge in levels of the hormones relaxin, oestrogen, and progesterone results in considerable relaxation of the joints which takes at least 6-8 weeks to return to normal. Given the significant changes that occur during pregnancy it is surprising how little focus is placed on return post pregnancy rehabilitation. If we ever suffer significant trauma then we would always take the appropriate advice before returning to sporting activity yet this is not the case post partum. In this episode we talk with Dr Alli Cain about post partum rehabilitation and discuss why so little focus is placed on advising women about their musculoskeletal health following birth. As Dr Alli states, the traditional healthcare system provides a better rehab protocol for sprained ankles than mothers after birth! We discuss some of the minimum expectations that that all women should have following pregnancy and some of the key things that should be considered. Ultimately, women should not be expected to pay a lifelong price for a baby’s birth, and with the right advice women do not need to suffer following the birth of their child. Some of the things you’ll discover… The realities of a lack of healthcare for post pregnancy health. The realities of the lack of healthcare that is available for post pregnancy health Why we need to see post natal health as a recovery from injury like we would with any other trauma How there are additional stresses to consider that influence the recovery from pregnancy such as sleep deprivation! How labour may last only 24 hours but post partum is for life. Women need the right advice to support this How incontinence following birth should NOT be considered a normal result of pregnancy Abdominal separation (Diastasis Recti) happens to all women who carry a baby but that it should not be long lasting That every women should have a post partum check up at 6 weeks as a minimum. Highlights The healthcare system is broken when it comes to post partum healthcare and women should not expect to pay a lifelong price for having children. As a minimum, EVERY women should have a post partum check up that provides a baseline to start their recovery post pregnancy. Key steps in the recovery process include learning how to breath properly and the importance of breathing mechanics as well as learning how to target the traverse abdominals. For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content. If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health. Resources… eBook: https://smartstrong.ck.page/dda17bdf60 Send Us A Question… https://smartstrong.co.uk/contact-us/ Website... www.smartstrong.co.uk Episode Links: Dr Alli Website: https://www.anchorhere.ca/new-page-63 Dr Alli Facebook Page: https://www.facebook.com/drallicain/?ref=page_internal GrowCo Website: https://learn.growcorehab.com GrowCo Instagram: https://www.instagram.com/growco.rehab/
	21 Jan 2021	We’re Back!!! Welcome Back To The Back Pain Solutions Podcast In 2021!!	00:22:04
So, 2021 is here and for many of us we’re still experiencing some kind of lockdown! So, what does the New Year have in store for us? How will you respond to the current environment and how could it affect the management of your back health? In this episode we discuss updates from our respective locations and how this could be affecting the management of back health. We talk about remaining positive and being patient when overcoming back pain as well as how to re-think the pain you’re experiencing. We discuss how pain doesn’t necessarily mean harm and how important it is to keep moving and focus on your own goal with respect to your back recovery so you can work towards getting back to the activities you love in 2021. Some of the things you’ll discover… The impact that isolation can have on your experiences with pain Why its important to remain positive and have a goal for your recovery How the lockdown environment is impacting mental health and that you’re not alone if you’re struggling The importance of setting routine and have a purpose each day How resilient your back is and that you can, and will, be pain free Our visions for the podcast in 2021! Highlights You’re not alone if you’re struggling with your back pain and the continued lockdown situations, we’re all facing. Don’t feel if you’re unable to seek out treatment for your back problems in a clinic environment, there is a lot you can do on your own to take ownership of your complaint and make progress towards recovery. Stay focused, stay inspired, and you will beat your back problems so you can get back to doing the things you love. For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content. If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health. Resources… eBook: https://smartstrong.ck.page/dda17bdf60 Send Us A Question… https://smartstrong.co.uk/contact-us/ Website... www.smartstrong.co.uk
	23 Apr 2020	Coronavirus - Avoiding Low Back Pain	00:21:29
HOW TO LOOK AFTER YOUR BACK WHEN IN LOCKDOWN FOR DURING THE CORONAVIRUS PANDEMIC? The UK’s children seem to be working to keep fit with Joe Wicks, and the parks that are open are still full of runners, but for a lot of people the coronavirus lockdown has resulted in greater levels of inactivity, insomnia, alcohol consumptions and back pain according to a recent survey. Clearly the current lockdown that we’re experiencing globally has seen a big shift in many people’s daily lives and the impact on back health can’t be overlooked. This will be no big surprise to those people that have had to react quickly to create a home office which for many will involve sitting hunched over a laptop! As a result, we thought it would be a good opportunity to share some tips, and ideas, for looking after your back health during the current coronavirus lockdown. In this episode of the back-pain solutions podcast we discuss the limitations many people will face in setting up a home office with a laptop but how implementing some simple habits, and routines, will ensure your back stays healthy during this uncertain time. Highlights Whilst there’s a lot of uncertainty for many people, which for some is no doubt very worrying, whether that be due to financial concerns,or concerns over the virus itself, looking after your back health IS within your control. Forming some healthy daily routines, and habits, will help to ensure that you remain free from back pain. Not only that but the additional time that many of us have is the ideal opportunity to get fitter, eat healthier, and rest from the normal routine. There are so many exercises that can be done at home that there are no excuses if you have the right advice. In addition to the benefits you will experience in taking back control of your back health, a healthier routine will make you more productive at work, more focussed and less lethargic so what better time to start making some healthier lifestyle choices! For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content. If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health. Resources… eBook:https://smartstrong.ck.page/dda17bdf60 Brugger Relief Technique: https://youtu.be/K5OKGTe3gLw Prone Lying Relaxation Exercise: https://youtu.be/z-9GUgBI1Nw Bird Dog Exercise: Clam Shells: Contact Us… Website: www.smartstrong.co.uk
	09 Jul 2024	The Relationship between Vitamin B12 and Back Health	00:21:03
In this episode, Ben James and Jacob Steyn dive into the potential of vitamin B12 in reducing back pain. They discuss intriguing studies that show a correlation between low B12 levels and increased pain, emphasizing the crucial role of B12 found in animal food sources. The conversation sheds light on the risks of B12 deficiency for those following a vegan or vegetarian lifestyle and the challenges of identifying this deficiency through standard blood tests. Ben and Jacob highlight the importance of functional medicine, advanced blood testing, and biome-genome testing to accurately identify patients with B12 deficiencies. They explore the potential benefits of B12 supplementation, with Jacob advocating for B12 injections and Ben suggesting supplementation for patients experiencing persistent symptoms. The episode also covers the impact of gut health on B12 absorption, the limitations of standard blood tests, and the physiological effects of B12 deficiency on pain perception and inflammation. Tune in to learn about practical action items for addressing B12 deficiency, the benefits of B12 injections, and why considering B12 levels is crucial for effective back pain management. Action Items: Consider testing B12 levels or supplementing for patients who are vegetarian/vegan or have gut issues affecting absorption. Discuss B12 testing and supplementation with patients who do not improve as expected with treatment. Revisit the B12 topic in more detail in a future podcast, including testing challenges and oral supplementation research. Join us for this insightful episode as we explore how vitamin B12 can be a game-changer in back pain management! Resources… eBook: https://smartstrong.ck.page/dda17bdf60 Send Us A Question… https://smartstrong.co.uk/contact-us/ Website... www.smartstrong.co.uk
	25 Jun 2020	Barefoot Strong: Foot To Core Sequencing, Barefoot Shoes, & How Barefoot Training Can Enhance Movement Longevity.	01:01:27
Research demonstrates that the anti-aging market is growing at a compound rate of 7.8% between 2013-2019 and a total market value above $281 billion. Whether it be fasting, bouillon, supplements, cold showers, or many of the other lifestyle and dietary changes now known to improve the functioning of your body, the anti aging market is becoming ever more popular as people continue to seek ways to improve their health. Our guest on today's podcast is passionate about anti aging medicine but believes a key focus of anti aging medicine should be focussed on movement longevity. ‘You want your brain young, you want your skin young, you want to think young, but you also want to move young and a linchpin of movement longevity is keeping your feet strong and keeping your feet connected to your core’. In her book Barefoot Strong: Unlock the Secrets to Movement Longevity Dr Splichal explores the science behind barefoot training and this growing area of health and fitness is the secret to youthful movement. Dr Splichal is a podiatrist, human movement specialist and global leader in barefoot science rehabilitation. She’s the founder of the Evidence Based Fitness Academy, creator of the Barefoot Training Specialist, Barefoot Rx, & Bare Workout certifications and inventor of Naboso technology. With over 16 years in the fitness industry, Dr Splichal has dedicated her medical career towards studying postural alignment and human movement as it relates to barefoot science, foot to core integration and from the ground up training. In this episode Dr Splichal and I discuss movement from the ground up. We dig into the growing barefoot movement, discuss the different foot types such as flat feet, and identify how foot health can influence back pain. From barefoot activation exercises and barefoot shoes to nutritional advice to support the protection of peripheral nerves this episode will give you insights, and actions, to improve foot health and enhance your movement longevity. Some of the things you’ll discover… How the approach to medicine is shifting with a focus on preventative care & empower patients to help themselves You can’t rely on orthotics for foot health, you need to take an active approach to recovery & ensure the deep core muscles are engaged, whilst connected with the feet What are the different foot types and subclasses of those foot types and how can they impact the body How practitioners should be working in collaboration where necessary to help resolve your pain/injury There are both biomechanical, and sensory, considerations that must be made in relation to the feet and their influence on back pain A strong foot, or a strong core, in isolation does not offer any functional benefit, there has to be a connection between the two Shoes create a disconnect between nervous system and the ground so keeping sensory stimulation of the feet a part of your daily routine to offset some of the disconnect that happens from modern day shoes For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content. If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health. Resources… eBook: https://smartstrong.ck.page/dda17bdf60 Book: Barefoot Strong: Unlock The Secrets To Movement Longevity Naboso Technology: The Naboso Mat & Insoles Dr Splichal Contact Details… www.barefootstrong.com www.dremilysplichal.com https://www.facebook.com/dremilysplichaldpm/?ref=bookmarks https://www.linkedin.com/in/dremily/ Send Us A Question… https://smartstrong.co.uk/contact-us/ Website… www.smartstrong.co.uk
	16 Jul 2020	Back Injury: Why Building Tolerance So Important To Overcoming Low Back Injury	00:15:51
When we are injured, we are often blinded from the pain and disability which leads us to do things that are not good for our recovery. Oftentimes we are desperate and through frustration we end up taking the wrong approach. This often leads to the injury not getting better and, in many cases, becoming a chronic issue. When this happens, we lose confidence in our bodies and start accepting that it will not get better again. This downward spiral ends up being our life or rather our life becomes dictated by this downward spiral. This is a place we don't want to find ourselves in. In this series of four episodes we will explain how to build tolerance through desensitisation, spinal hygiene and stabilisation techniques/training. In this first episode we introduce the concept of how to approach your injury through the lens of building tolerance, which sets you on the path to recovery. Being aware of these principles will provide the key to optimal recovery and like with many things in life provides the start of a plan for successful rehabilitation. You need a strategy and here we explain what is needed to consider in your personalised strategy. Some of the things you’ll discover… Why not to stretch your lower back injury Why too much exercise for your injury is holding you back from recovery The importance of adequate rest for your healing potential Understanding compression of the spine and how much is needed Why we need to desensitise first Quality movement is essential to allow the injury to heal Why we need to avoid the pain trigger(s) Highlights Like with any rehabilitation plan you need to take a systematic approach and the low back is no different. Unfortunately, all too often, the approach that is undertaken is wrong, or key principles are overlooked which results in negative outcomes, frustration, and ultimately chronic pain. Learning how to desensitise is a fundamental principle in low back pain recovery and done the right way results in more successful outcomes. For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content. If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health. Resources… eBook: https://smartstrong.ck.page/dda17bdf60 Send Us A Question… https://smartstrong.co.uk/contact-us/ Website... www.smartstrong.co.uk
	08 Oct 2024	Mastering L5 Disc Herniation: Daily Spine Hygiene and Long-Term Conditioning	00:14:06
In this episode, Ben James and Jacob Steyn take a comprehensive look at managing L5 disc herniation with a focus on the critical role of consistent exercise and daily spine hygiene. They explain why disc herniation management should focus on overall disc health, regardless of whether it's at the L4-L5 or L5-S1 level. Ben and Jacob emphasise the importance of taking regular movement breaks throughout the day to reduce disc pressure and accelerate healing—an essential practice for desk-bound patients or those with physically demanding jobs. They offer actionable tips like setting alarms or using apps to remind patients to move and stretch, helping to establish a routine that becomes second nature. The duo also stresses the importance of continuing spinal exercises long after pain subsides to prevent re-injury and avoid the cycle of flare-ups. They highlight the need to build a "buffer" through long-term conditioning, helping patients stay ahead of pain rather than chasing quick fixes. Whether you're recovering from a disc herniation or want to prevent one, this episode is packed with practical insights for lasting disc health. Watch on YouTube here: https://youtu.be/7xyZBKaNLn4 Resources… eBook: https://smartstrong.ck.page/dda17bdf60 Send Us A Question… https://smartstrong.co.uk/contact-us/ Website... www.smartstrong.co.uk
	16 Jul 2024	Is Muscle Mass Important to Back Health: Balancing Muscle Mass for Optimal Back Health	00:20:28
In this episode, hosts Ben James and Jacob Steyn dive deep into the crucial role muscle mass plays in maintaining low back health. They discuss the delicate balance required to avoid the pitfalls of too little or too much muscle mass. Listeners will learn how insufficient muscle mass can limit the ability to adapt to progressive exercises, while excessive muscle mass can lead to back pain. Ben and Jacob emphasize building muscle through a balanced diet and a graded exercise program tailored to various fitness levels and age groups. They debunk common misconceptions and provide actionable advice on achieving the right muscle mass for optimal stability, control, and athletic performance. Tune in to discover: The relationship between muscle mass and back health How to develop graded exercise programs for safe muscle building The importance of control and quality movement Specific approaches for different groups, including athletes and older adults Practical tips on diet and exercise consistency for muscle growth Don't miss this informative episode, packed with evidence-based insights and expert recommendations. Visit our website and check out our ebook for more exercises and tips to support your journey to better back health. Resources… eBook: https://smartstrong.ck.page/dda17bdf60 Send Us A Question… https://smartstrong.co.uk/contact-us/ Website... www.smartstrong.co.uk
	19 Mar 2020	Healing foods for back pain	00:30:32
Most people would not expect their food choices to have an influence on pain and recovery. However, research demonstrates that nutrition can have an impact on inflammation as well as overall health. So how does nutrition affect our recovery, and what food choices should we be considering to help manage inflammation? In this episode we discuss the impact of nutrition on pain and recovery. Just how important is our gut health, and how can the foods we eat influence the body’s response to injury? We discuss how there is a growing body of research, which supports the link between nutrition and inflammation. We also discuss just how nutrition can influence pain, and the considerations that should be made to help optimise it? For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content. If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health. Resources… eBook:https://smartstrong.ck.page/dda17bdf60 Contact Us…Website: www.smartstrong.co.uk
	05 Mar 2020	What Is Pain?	00:34:03
For most people the first signs of any issue with their back health will be a result of the back pain they experience. But what exactly is pain? What is happening in the body to cause the discomfort you experience? Is pain actually helpful, and how can it be managed effectively? In this episode we introduce the concept of pain. How does tissue injury create a chain reaction that is ultimately interpreted by the brain as discomfort? We discuss how pain can be helpful to us and is important in preventing the progression of an injury. We also discuss what we must do to alleviate back pain and help the body to recover whilst discussing how some of the different pain medications work to prevent pain. For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content. If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health. Resources… eBook:https://smartstrong.ck.page/dda17bdf60 Contact Us…Website: www.smartstrong.co.uk
	20 Aug 2020	Taking An Active Approach To Injury; What To Do For Back Pain & Taking Ownership Of Your Back Health	00:51:13
The global research is compelling when we consider the number of cases of obesity, heart disease and other ‘lifestyle’ based diseases. It seems that people are not prepared to take a proactive approach to the management of their health and wellbeing. The incidence of chronic disease is increasing, and healthcare costs are rising as we try to manage the cases of ‘self-inflicted’ illness across the world. Despite suggestions that the younger generation are better informed, and more health conscious, it doesn’t seem that the message is getting through to everyone just yet! According to the World Health Organisation approximately 3.2 million lives are lost each year as a result of insufficient physical activity! Whilst the figure above is staggering to comprehend it does not tell the full story. Whilst a significant number of people are losing their lives each year as a result of inactivity, what is the overall quality if life across the global population, and what other health issues are occurring as a result of poor lifestyle choices? Unfortunately, in many cases, it is only when individuals experience illness, injury, or pain, that they seek help and even then, they often want a quick solution. Often people expect that medication, or passive care alone, will solve their underlying problem without them having to do anything themselves and lower back pain is just one example of this. Evidence increasingly demonstrates that the repetitive nature of the lives we lead, inactivity and the resultant deconditioning are impacting back health. Unfortunately, without a proactive approach to preventing back injury, or without taking an active based approach to rehabilitation, the numbers will only rise. In this episode of the back pain solutions podcast we’re joined by Dr Meghan Braun as we discuss the importance of taking ownership of your injury, why the symptom-based approach of traditional medicine is failing, and how there is not enough focus on preventative medicine in todays healthcare environment. Dr Braun is a board certified and licensed Physical Therapist in the state of Florida over in the US, specializing in sports performance and rehabilitation, injury prevention, return to play, strength and conditioning, and much more!! She’s certified in Manual Therapy (MTC), and is also an Emergency Medical Responder, and Strength and Conditioning Specialist (CSCS) promoting athletic and movement development. Dr. Braun's philosophy is focused on applying treatment beyond the symptoms; by identifying the root cause of pain or discomfort, correcting movement discrepancies, and providing appropriate treatment plans with emphasis on patient education to Restore, Develop, and Strengthen functional mobility. Her newest venture is partnering with The Lax Box which is Jacksonville's premier indoor/outdoor lacrosse training facility; fully equipped with areas for strength and conditioning, athletic training, physical therapy, and specific lacrosse skills workshops, clinics, and more! With a keen interest in lacrosse and basketball she continues her passion of playing and coaching sports within the North Florida area. Some of the things you’ll discover… How the approach to medicine is shifting with a focus on preventative care. Why a surgical repair for injury requires rehabilitation to be effective and in many cases can improve outcomes if started in advance. Surgery is always an option but it shouldn’t be the default approach because you can’t go back! Why your therapist should focus on educating you about your injury and not just focusing on providing intervention. There is a pattern of patients seeking care from numerous practitioners when movement based intervention is not considered. Why you should not underestimate the education provided by a good therapist and how it can empower you in the long term. A good therapist will recognise their limitations and draw on their network to help you reach your goals. Why you should be careful when partaking in crossfit classes as a result of the injury rates being experienced globally. Be sure that you’re getting the correct advice from a trained professional and not just focussed on completely a WOD quickly! Why traditional medicine alone is not a solution for low back pain and other musculoskeletal injuries For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content. If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health. Resources… eBook: https://smartstrong.ck.page/dda17bdf60 Champions Challenge: https://docmeghanbraun.com/champions-challenge/ https://raiseyourgame.club Dr Braun Contact Details… Website: www.bodymechpt.com Website: www.docmeghanbraun.com Facebook: @bodymechspt Twitter: @bodymechpt Send Us A Question… https://smartstrong.co.uk/contact-us/ Website… www.smartstrong.co.uk
	04 Feb 2021	How Do You Lose Weight When Suffering From Back Pain? Nutrition Versus Exercise!	00:15:27
People often try to achieve their fat loss goals through exercise alone because they don’t want to stop eating the foods that they enjoy or they believe that exercise is the key to weight loss. However, evidence demonstrates a high variability in body weight responses to exercise training which is often misunderstood. Exercise for example can increase appetite and so you may end up eating more calories than you were consuming before you started an exercise program. Ultimately, exercise itself only burns a small percentage of calories and whilst you may continue burning calories long after a workout, it is not likely as much as you may hope. Recent studies have demonstrated that in groups of overweight and obese women who followed an 8 week exercise-only approach to weight loss experienced zero fat reduction. Not only that but appetite hormone levels increased significantly in these participants. In this episode we answer one of our listeners questions related to losing weight when suffering from back pain. They were concerned that the pain their experiencing is stopping them participating in exercise which was preventing them from losing weight. We discuss the importance of introducing nutritional strategies over exercise if you’re to safely lose weight whilst supporting tissue recovery. We also demonstrate that despite the pain you’re experiencing there will always be exercise you can perform, and should perform, as part of your recovery plan. Some of the things you’ll discover… That exercise isn’t the key to weight loss There are always exercises you can do to support your back recovery How finding the correct frequency and intensity of exercise is important in your recovery The increasing evidence supporting the incidence of chronic inflammation as a result of our dietary choices Why weight loss success is largely dependent on the foods you eat over the exercise you perform Some simple strategies to improve your diet today How eating the right foods will make you feel full for longer Highlights With the current pandemic it’s clear that underlying health issues can increase our risk of mortality and that includes obesity. Increasingly people are looking at ways to take a pro-active approach to their health and losing weight is high up on the list for many. However, a big mistake many people make is focusing on exercise alone for weight loss but if you’re suffering from pain then that can be challenging. Whilst there will always be exercises you can perform to support your recovery from back pain, focusing your attention on nutritional strategies will also play a fundamental role in the successful management of weight. For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content. If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health. Resources… eBook: https://smartstrong.ck.page/dda17bdf60 Send Us A Question… https://smartstrong.co.uk/contact-us/ Website... www.smartstrong.co.uk
	05 Mar 2021	How Nutrition And Supplementation Play An Important Role In Your Recovery With Special Guest Simon Billings	01:03:28
There is a growing group of chiropractors and other practitioners who are stepping outside the narrative of their prescriptive role and embracing a more holistic approach. This seems to be the result of realising the need to assist the patient in different areas, where needed, in order to help them over the tipping point towards healing. This is often needed when patients experience chronic issues which do not resolve with a single pronged approach. Multi-pronged approaches, for this reason, are often a life saver for patients who have not been successfully helped in the past. Today we interview Simon Billings who graduated from the Anglo-European College of Chiropractic in 2001 and is today a Doctor of Chiropractic at St.James Chiropractic Clinic in South Hampton, England. He has lectured nationally and internationally on the subjects of jaw joint disorders, nutrition and trigenics. He has also published articles on the subjects of migraine, vitamin D deficiency, mis-shapen head syndrome (plagiocephaly) and ankylosing spondylitis. Simon also teaches at the Academy of Chiropractic Nutrition. An organisation which he created with the goal to help chiropractors be more efficient with treating their patients through nutrition and supplementation. He speaks of the metabolic side of health as being overlooked by many chiropractors. In this episode we discuss the need for proper nutrition and supplementation where needed alongside physical therapies as a way to help patients, otherwise often not helped, towards recovery of their complaints. Quite often the ability of the body to heal is overlooked when only applying physical, hands-on therapies and so in the words of Simon Billings “you are flogging a dead horse”. If the body is not ready to heal, for whatever reason, it will not heal. Stimulating the body from a point where you enable the healing ability by correcting for deficiencies or toxicities becomes the goal and so we set the body up towards getting better. Some of the things you’ll discover... That all the pillars of health needs to be addressed The metabolic side of health is probably the most overlooked & poorly treated The necessity of vitamin D and how to best get it on sunny days Why a multi-pronged approach works better than a single therapy How nutrition and supplements may be the missing link your recovery process That there is hope for long term chronic issues when fixing underlying problems The importance of having a good working diagnosis based on sound findings Highlights Increasingly we’re seeing the important role that nutrition plays in the management of chronic diseases but it also extends to musculoskeletal care. If you’re suffering from chronic, persistent pain, and you’re not seeing the improvements you would expect, or desire, then you need to seek additional advice to support your recovery. Healthcare practitioners must realise their own limitations and expand their network to maximise the support they can offer their patients. For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content. If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health. Resources… eBook: https://smartstrong.ck.page/dda17bdf60 Send Us A Question… https://smartstrong.co.uk/contact-us/ Website... www.smartstrong.co.uk
	05 Aug 2021	The Language of Great Coaching, and Its Importance, with Nick Winkleman	00:49:36
Our aim with this podcast is to help you to understand the importance that movement, and exercise, plays in your rehabilitation from low back pain. We’ve highlighted the importance of finding a practitioner that will give you the insights you need to be empowered to get back to the activities you love. An important part of this process is finding someone who can effectively coach you to ensure that you’re executing movements correctly and reducing any risk. Well meaning practitioners sometimes fail to get the outcomes their skills can provide due to the difficulty of communicating effectively to many people with different learning styles. Today we interview Nick Winkelman Nick Winkelman is the head of athletic performance & science for the Irish Rugby Football Union. His primary role is to oversee the delivery and development of strength & conditioning and sports science across all national (Men and Women) and provincial teams (Leinster, Munster, Connacht, and Ulster). Before working for Irish Rugby, Nick was the director of education and training systems for EXOS (formerly Athletes' Performance), located in Phoenix, AZ. As the director of education, Nick oversaw the development and execution of all internal and external educational initiatives. As a performance coach, Nick oversaw the speed and assessment component of the EXOS NFL Combine Development Program and supported many athletes across the NFL, MLB, NBA, National Sports Organizations, and Military. Nick completed his PhD through Rocky Mountain University of Health Professions with a dissertation focus on motor skill learning and sprinting. Nick is a recognized speaker and consultant on human performance and coaching science and has numerous book chapters and peer reviewed papers focusing on the intersection between coaching language and athlete learning. In this episode we discuss the importance of the quality and timing of WHAT is said to athletes/clients/patients, adapting the approach to an individual's personal communication and learning styles, and directing attention to the right things at the right time. This ensures we can drastically reduce the confusion, frustration and overwhelm that can be experienced by patients. If you feel that you don’t understand what is being said in the clinic room, or in the gym, don’t shy away from asking for clarity so you can get the input you deserve. Some of the things you’ll discover... No one has taught you until you have learned so if you don’t understand then be sure to ask! Why it’s important that clinicians and coaching speak the language of their target audience Understanding a movement, and what the body should do during the movement is not enough if you can’t then perform it! Simple movements are not always simple! You need to get the right input in order to safely perform certain movements Language is one of the single greatest tools a clinician has and yet for many professionals there is a lack of awareness of its importance Highlights All the tools at the disposal of the clinician can be wasted if their ability to communicate effectively is missing! Increasingly we’re seeing the importance of language in the effective management of pain and injury so be sure to challenge your clinician if you do not understand what is being explained to you about your condition or treatment plan. For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content. If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health. Resources… eBook: https://smartstrong.ck.page/dda17bdf60 Nick Winkelmand Instagram: https://www.instagram.com/nickwinkelman/ Send Us A Question… https://smartstrong.co.uk/contact-us/ Website... www.smartstrong.co.uk
	13 Aug 2020	Morning Routine: Morning Miracle Savers for Back Health and Daily Routine Examples for Optimal back Health	00:26:16
Many back pain sufferers report waking with pain, or experiencing tightness, in the lower back when they first rise in the morning. But why is that the case, and why should we be mindful of our back health when we wake, after all we’ve been off our feet all night?! Are people taking conscious action to set themselves up for the day ahead when considering their back health? Are you doing anything to manage your back pain first thing in the morning? Have you ever stopped to question this? In this episode we talk about the risks to back health during the first 30 minutes of the day and discuss why people often suffer from discomfort during this time. We discuss the key considerations to be aware of during the early part of the day so you can limit your risk. Furthermore, we highlight the risks of employing stretching exercises to the low back and help to identify some powerful exercises that can set you up for the day ahead. We also demystify the time input required to take some conscious action during the start of the day and challenge you to implement some of these concepts over the next few days so you can take control of your back pain and get back to the activities you love. Some of the things you’ll discover… Why many people suffer from morning back pain and things you should avoid during the first 30 minutes of the day. Why walking could be the tonic you need to start your day off the right way. Healthy back workout routines, and exercises, that will set you up for the day ahead. Morning stretches for low back pain and why you should avoid them. Understanding the relevance of tightness in the lower back when you wake. That you only need a small amount of time to complete some key exercises that will help to build healthy movement, and core strength Highlights There are some fundamental principles that you can employ during the start of the day that could have a hugely beneficial impact on your spine health. You don’t need to dedicate a large part of the morning in order to do this but investing just 7-10 minutes each morning can set you up for the day ahead, providing a platform for your rehabilitation. The key is to make a conscious, and sustained, commitment to implement some simple strategies so you benefit over the long term, build your resilience and significantly reduce the risk of recurrence. For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content. If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health. Resources… eBook: https://smartstrong.ck.page/dda17bdf60 Send Us A Question… https://smartstrong.co.uk/contact-us/ Website... www.smartstrong.co.uk
	11 Feb 2021	The Importance Of Cardiovascular Fitness For Your Back Health	00:15:13
The last thing many people think about when they’re suffering from a lower back injury, or any injury for that matter, is whether their fitness levels are good enough to help with the recovery process. Our fitness levels are increased by the amount of cardiovascular intensive training we perform and this is increased by regularly challenging the cardiovascular system through exercise. There are numerous ways to train the cardiovascular system effectively but when suffering from injury we want to make sure that we do this in a way which does not make the injury worse but instead helps to support the healing process. In this episode we talk about the things you can do to safely ensure that you maintain, and even increase, your physical fitness levels. We explain why this is so important and how it affects the injury in a positive way. We also discuss which cardiovascular training exercises will help you increase your cardiovascular capacity safely. Some of the things to consider: Have you honestly taken action to do some daily exercise to support your back and mental health? Could a proactive approach make you more resilient to future infections? How important is movement to your back health? Have you established a healthy morning routine to support your health and well-being? Do you want to come out of this pandemic better than you were at the beginning?! Highlights Understanding why your cardiovascular fitness is important in your recovery to injury is often overlooked and yet it can have a positive effect on tissue healing. Not only can you maintain your current levels of fitness but you can increase your fitness levels if you make wise decisions during your rehabilitation. For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content. If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health. Resources… eBook: https://smartstrong.ck.page/dda17bdf60 Send Us A Question… https://smartstrong.co.uk/contact-us/ Website... www.smartstrong.co.uk
	07 May 2020	Stretches for Lower Back Pain	00:20:35
Many patients are advised to do stretches for their lower back pain, including yoga based exercise and pilates. There is a lot of confusion from patients regarding the stretches that should be considered to support the management of lower back pain but should stretches be considered at all and can they even have a negative impact on back health?. In this episode we discuss the research regarding stretches for lower back pain and why flexibility exercises are so often advised. We discuss some of the exercises we simply should be avoiding if we want to avoid aggravating a back problem whilst discussing the importance of introducing flexibility exercises for the hip. Whilst flexibility exercises may be beneficial for certain areas of the body they’re not necessarily helpful for the lower back. Highlights We discuss why a focus on hip flexibility may be more beneficial than stretching the lower back but why patients often feel stretching the lower back feels comfortable. We break down some of the stretches that you must avoid if you’re to successful resolve your lower back pain. For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content. If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health. Resources… eBook:https://smartstrong.ck.page/dda17bdf60 Contact Us… Website: www.smartstrong.co.uk
	11 Jun 2024	Proactive Back Health: Strategies for Preventing Pain and Enhancing Well-Being	00:29:23
In this episode, Ben James and Jacob Steyn explore proactive approaches to preventing back pain and maintaining optimal health. They emphasise the importance of education, understanding your body, and incorporating daily spine hygiene practices and graded exercise programs into your routine. Ben and Jacob highlight the significance of physical activity and a balanced lifestyle, advocating for a more proactive stance on back and musculoskeletal health. The discussion covers various preventative measures, including individualized education and exercise plans, the role of manual therapy, and the necessity of patient motivation and responsibility in physical therapy. Ben and Jacob address the challenges of promoting proactive health, adjusting their approach to meet each patient's unique needs and preferences. Tune in to discover actionable strategies for preventing back pain, maintaining long-term health, and fostering a proactive approach to your well-being. Resources… eBook: https://smartstrong.ck.page/dda17bdf60 Send Us A Question… https://smartstrong.co.uk/contact-us/ Website... www.smartstrong.co.uk
	03 Sep 2020	Why Losing Weight Could Increase Your Lower Back Pain & How You Should Lose Weight Safely For Back Health	00:24:38
It is now well established that there are numerous health risks associated with being overweight. From increased blood pressure and type 2 diabetes to sleep apnea and osteoarthritis. Global estimates suggest that over 2 billion adults are overweight, with an estimated 650 million suffering from obesity. This number has tripled since 1976 and most of the world’s population now live in countries where obesity and overweight kills more than underweight. Despite the known health implications, the rising number of people who are overweight, and obese, demonstrates that people are not taking a proactive, preventative approach to their health. Oftentimes it is when people are faced with health challenges that they finally act. In this episode we discuss the impact that excess weight has on back health and why losing weight quickly could be having a negative impact on the back pain experienced by some. We highlight how some weightlifters can take advantage of their weight to support the low back during exercise whilst establishing the long-term benefits of weight loss in supporting low back health. Finally, we discuss the nutritional implications of health dietary choices on overall health and on back health so that you can start to make some changes that will support your recovery. Some of the things you’ll discover… Why weight loss could be a red flag that should be investigated to rule out sinister causes of back pain How weightlifters can take advantage of their weight to help support their lower backs during heavy lifting Why weight loss may cause be the cause of increased back pain for some people Why you need to set a foundation for exercise through good movement and core stability, not dive straight into exercise classes just to lose weight How muscle mass in the lower back can be replaced by fat in those that have been sedentary for long periods of time Why nutritional choices can lead to chronic, low-grade inflammation which reduces the effectiveness of the immune system to support injury or illness Why consuming enough protein should be an important consideration during your rehabilitation Highlights Losing weight quickly could be detrimental to the back health of some people. Whilst in some cases this is the result of reduced stability in the short term, most often it is the result of making the wrong choices regarding the exercise they undertake. Far too often people want to see quick results and so dive straight into aerobic classes, body pump classes, or other high intensity workouts without having established healthy movement patterns, or core strength, first. As a result, they don’t have the back stability to support their bodies during these new fitness endeavors and they compound the underlying injury. Frustratingly this can lead many to give up which is a disappointing outcome. In those people carrying excess weight, losing a few pounds will undoubtedly have a positive impact on back health if the exercise choices are the right ones. Choosing the right exercises and committing to them over the long term will result in improvements. In conjunction with a healthier diet this will allow effective, and sustainable, results. For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content. If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health. Resources… eBook: https://smartstrong.ck.page/dda17bdf60 Send Us A Question… https://smartstrong.co.uk/contact-us/ Website... www.smartstrong.co.uk
	23 Jul 2020	Back Injury: Understanding Desensitisation & Why You Should Take Care Of The Sensitisation Of Your Low Back First	00:12:08
When recovering from a low back injury you need to take the appropriate steps in order to recover effectively and build tolerance in the long term. Far too often people rely on passive treatment alone to support their recovery, without understanding that the simple things they’re doing every day are often contributing to the problem!! How can you get better if every day you’re aggravating your back injury? Unfortunately, most people do not understand the impact that simple actions have on their back health and they continue down a path to chronic pain, frustration, and sometimes depression. Understanding the role, you play in your injury will help you overcome your back pain and prevent you suffering over the longer term. In this second episode of the four-part series we introduce the concept of desensitization and why this is the first step in the recovery process. We discuss how this can be managed, and why you as the patient play a fundamental role in this process! You will learn the difference between nociceptive pain and neuropathic pain and how chronic pain occurs. You will also learn how to ‘tune in’ to your back health so you can analyze the actions you take throughout the day to identify the things that are aggravating your back pain so you can start to find ways to avoid them. Some of the things you’ll discover… What is neuropathic pain versus nociceptive pain Why focusing on desensitization is an important first step to recovery How patients often continue to stimulate neuropathic pain, preventing recovery How becoming aware of the pain triggers, and taking an active role in recovery, is so important Why you need to record the pain triggers that you are experiencing so you can find strategies to avoid them The importance of thoughtful movement! Highlights How taking ownership of your rehabilitation and understanding that you play an important role in your own recovery is non negotiable. Not only will this help you to get better but in the longer term it will help you avoid chronic injury, help you build strength and help improve your overall health. You don’t want to focus on simply freeing yourself from pain but you want to focus on building strength, endurance, and better back health so you can confidently do the things you love without question! For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content. If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health. Resources… eBook: https://smartstrong.ck.page/dda17bdf60 Send Us A Question… https://smartstrong.co.uk/contact-us/ Website... www.smartstrong.co.uk
	05 Nov 2020	Understanding Lumbar Spinal Stenosis; Lumbar Spinal Stenosis Treatment & Lumbar Spinal Stenosis Exercises	00:21:55
Lumbar spinal stenosis is defined as a degenerative condition in which there is diminished space available within the spinal canal, or spinal foramen, for the neural and/or vascular elements in the lumbar spine. Narrowing within the spine is most often due to age-related changes that take place over time. This is called "acquired spinal stenosis" and is most common in people over 50 years of age. Acquired forms of LSS can be subclassified as degenerative, spondylolisthesis - that is to say one vertebrae has slipped forward on another; iatrogenic - which is the result of post medical intervention, or examination usually postsurgical; posttraumatic, or it in some cases can be a combination of the above. For example, someone who has a historical spondylolisthesis may have degenerative changes as a result of that specific issue, which in turn leads to spinal stenosis but, like with many conditions, no two cases will be the same. Importantly, lumbar spinal stenosis is associated with substantial functional limitation of walking, disability, and an increased risk of falling. Given the impact on quality of life, as well as the additional risks, effective management is important. In this episode, we discuss lumbar spinal stenosis and the common presenting symptoms that we find associated with this condition. We identify some of the common patterns related to the problem, such as patients leaning forward to alleviate their symptoms, which helps to identify the problem. In addition, we discuss some of the diagnostic tests used to diagnose the condition as well as the treatment options that will likely be considered to help manage symptoms. Some of the things you’ll discover… The average age of patients suffering from lumbar spinal stenosis Which tissues are commonly the culprit of spinal canal, or foramen, narrowing? What are the common symptoms associated with lumbar spinal stenosis? The difference between neurogenic and vascular, claudication and how to differentiate the two Why bending backwards can often increase the symptoms a patient will experience Some of the different treatment options available for the management of symptoms associated with stenosis Highlights Spinal surgery is often an early treatment approach for patients with lumbar spinal stenosis. However, given the average age of the patient, and the associated risk factors, taking a conservative approach should be the first line approach in the management of this condition. Given the additional health benefits to people in this age category a physical therapy approach would be of benefit, although the research evidence directing specific exercise choice is still limited. Long term outcome to surgery does demonstrate clinical benefit but should always remain a consideration further along the management pathway. For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content. If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health. Resources… eBook: https://smartstrong.ck.page/dda17bdf60 Send Us A Question… https://smartstrong.co.uk/contact-us/ Website... www.smartstrong.co.uk
	06 Aug 2024	Hang in the Balance: Unpacking Dead Hangs for Lower Back Health	00:20:57
In this episode, hosts Ben James and Jacob Steyn explore the contentious topic of dead hanging for lower back health. Ben champions the exercise for its potential to build back strength and support shoulder health, but the hosts advise caution for back health. They highlight the necessity of proper assessment before attempting dead hangs. Sharing his personal experience, Jacob reveals that dead hanging did not alleviate his low back pain, and Ben concurs, providing anatomical and research-based reasons why this technique might not be suitable for everyone. The discussion delves into the effectiveness and safety of dead hanging, examining its potential benefits and risks. They consider factors such as body type, injury stage, and the importance of personalised assessments. The episode also touches on alternative methods for back pain relief and offers a balanced view on the mixed opinions surrounding dead hangs. Whether you're curious about the benefits of dead hanging or seeking expert advice on managing back pain, this episode provides valuable insights and practical guidance. Tune in for a thorough examination of one of today's most debated exercise techniques for back health. Resources… eBook: https://smartstrong.ck.page/dda17bdf60 Send Us A Question… https://smartstrong.co.uk/contact-us/ Website... www.smartstrong.co.uk
	26 Mar 2020	Back Pain - Introducing Movement Resilience	00:34:01
In modern society how many people can honestly say that they move with freedom and confidence? Do people really feel they have the capacity to execute movements, whatever they may be, without being concerned that they may injure themselves in the process? How can people get to a position where they feel they can move with confidence, and feel strong within themselves? These are the questions we answer in today’s episode of the Back Pain Solutions podcast. In this episode we introduce the concept of movement resilience and what we mean by movement resilience. We discuss how people can take back control of their back health, and prevent future issues, by becoming resilient to movement. We highlight how people can start to build movement resilience into their daily lives, and where they can go for advice to support them on the journey to becoming a stronger version of themselves. For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content. If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health. Resources… eBook:https://smartstrong.ck.page/dda17bdf60 Contact Us…Website: www.smartstrong.co.uk
	12 Mar 2020	What Is Chronic Pain?	00:28:48
Everyone understands how pain feels but just when does an initial episode of pain become a chronic issue? Why do some people experience pain for sustained periods of time whilst others do not? What are the physiological mechanisms that cause chronic pain, and is that different to acute pain? These are questions we look to answer in this episode of the Back Pain Solutions podcast. In this episode we introduce chronic pain and how we approach the management of chronic pain, with a particular focus on chronic low back pain. We highlight how some people seem to accept that low grade, chronic pain, is something they just have to live with. We discuss how individuals should work to identify the pain triggers that are contributing to their pain, and how removing these triggers will help to alleviate discomfort by allowing the healing process to occur. As we have discussed in the past, back pain always has a cause, and so understanding how to remove that cause will help you to remove the pain! For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content. If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health. Resources… eBook:https://smartstrong.ck.page/dda17bdf60 Contact Us…Website: www.smartstrong.co.uk
	09 Jan 2020	Back Pain Exercises - The Posterior Muscle Group	00:30:19
Whilst we need to think of the core muscles as an orchestra, the posterior group of muscles plays an important role in resisting shear movement of the spine, that is the movement of one vertebrae over the top of another anteriorly. It is an important muscle group in relation to back pain, and back health. Out of all of the muscles that contribute to the core it is the posterior group of muscles that are often neglected when people attend a gym. It is important to start to understand the exercises that can engage these muscles, which allows us to build the foundation for a much stronger back. Learn how to relax this group of muscles and how you should be training them as part of your rehabilitation program, or injury prevention strategies. For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content. If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health. Resources… eBook:https://smartstrong.ck.page/dda17bdf60 Contact Us…Website: www.smartstrong.co.uk
	16 Jan 2020	Back Pain Exercises - Which other muscles support the spine?	00:35:01
There are many muscles that can contribute to spine stability but some are less well known compared to the anterior abdominal wall, and the posterior group of muscles in the back. There are a number of muscles that are unique in contributing to spine health, and stability, as well as muscles that are more familiar to us which are not often considered when discussing spinal stability. So which muscles are they, and what role do they play? In this episode we introduce 3 different muscle groups that play an important role in spine health and stability. We discuss where these muscles are within the body and just how these individual muscles play their role. We introduce the lumbodorsal fascia, a fibrous tissue that helps connect different muscle groups, and contributes to stability. We highlight the negative impact some of these muscles can have on spine health, and demonstrate the way these muscles can be safely trained to build endurance, and improve our resilience to injury. For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content. If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health. Resources… eBook:https://smartstrong.ck.page/dda17bdf60 Contact Us…Website: www.smartstrong.co.uk
	25 Jan 2020	Back Pain - Understanding The Role Of The Hip	00:30:47
Movement should not take place through the spine but from the hip joints. The hip is a powerful, and very stable joint, which we must use to our advantage when performing any activity, whether that be walking to the shops, or training in the gym. If utilised effectively it should provide us with a very stable platform for movement. Often there is a lack of awareness about the importance of the hip and how the lives we lead are limiting movement at this joint. We advise to open up the hips, and emphasise extension, when walking so you start to stretch out the muscles at the front of the joint and engage the muscles at the back. Sometimes people will need some help with other exercises that help to ‘switch on’ the posterior muscles such as the gluts so we discuss some exercises people can perform in order to engage these muscles more effectively. Strengthening the gluteal muscles, and opening up the hip, is an important foundation to building resilience in the back. For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content. If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health. Resources… eBook:https://smartstrong.ck.page/dda17bdf60 Contact Us…Website: www.smartstrong.co.uk
	02 Jan 2020	Back Pain Exercises - The Anterior Abdominal Wall	00:30:16
Muscles play an important role in protecting the spine from injury by helping to RESIST movement. In most cases we think of the muscles as contributing to movement; allowing us to walk, run and execute other movements. However, when referring to spine health the muscles should be viewed as a ‘guidewire system’, that when under tension, contribute to stability of the spine by preventing movement. The ‘abs’ are considered a commonly recognised group of muscles but which muscles actually contribute to the anterior abdominal wall, and how important are they? In this episode we introduce the muscles that make up the anterior abdominal wall and the mistakes people often make when training this muscles group. We demonstrate the importance of these muscles in contributing to spine stability and discuss how many people, as with overall health, fail to do the necessary exercise to build a level of endurance that is required for these muscles to effectively help protect the spine. We also highlight the common mistakes that are being made when people are attempting to train these muscles by highlighting the movements that these muscles can create but which should be avoided. For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content. If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health. Resources… eBook:https://smartstrong.ck.page/dda17bdf60 Contact Us…Website: www.smartstrong.co.uk
	22 Nov 2019	Why does my lower back hurt?	00:35:16
The global incidence of back is on the rise, the number of people suffering over the longer term is increasing, and there is no single approach to curing back pain. However, back pain always has a cause, and if we can successfully teach people to understand their backs, and know the likely cause then we can help them to work their way out of pain, build strength, and get back to the activities they love. In this episode we introduce Smartstrong and we discuss the motivation behind starting the podcast and the website. For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content. If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health. Resources… eBook:https://smartstrong.ck.page/dda17bdf60 Contact Us…Website: www.smartstrong.co.uk
	22 Nov 2019	Slipped Disc Treatment	00:39:28
The intervertebral discs can be considered ‘spacers’ that are present between each vertebral body of the spinal column. Each disc is comprised of tough rings of fibrous tissue called collagen. In the centre of each disc is contained a nucleus which is a gel like material, which is under pressure, and gives the disc the ability to bend. The intervertebral disc is an important structure, and vulnerable to injury, so it’s important to understand what activities can injury this structure, and just how you go about fixing it. In this episode we discuss the common mechanisms behind injury to the intervertebral disc, and highlight the activities that are contributing to the problem. We discuss how a single event rarely causes injury but that repetitive actions are often the culprit, and what we need to be aware of to fix the underlying issue. We discuss how a ‘passive’ based approach to disc injury management WILL NOT solve the damage, without a consideration for daily spine hygiene and active rehabilitation. For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content. If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health. Resources… eBook:https://smartstrong.ck.page/dda17bdf60 Contact Us…Website: www.smartstrong.co.uk
	18 Dec 2019	Back Pain Treatment	00:35:07
Without training the muscles around the spine we do not have the resilience we need to prevent injury. We can’t rely on the passive tissues of the body to keep the spine stable. Without an appreciation for the muscles that contribute to spine stability it will be very challenging for individuals who suffer from back pain to make improvements in the long term. In this episode we discuss the role of the muscles of the body in contributing to spine stability and why it is so important that we understand the different muscle groups involved. Training these supporting muscles is an under-utilised approach in the management of back pain, in most cases, so if you want to take back control of your back health you need learn to control your muscles. So which muscles contribute to spine stability, and how should they be safely trained? These are the questions we answer in this episode of the Back Pain Solutions podcast. For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content. If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health. Resources… eBook:https://smartstrong.ck.page/dda17bdf60 Contact Us…Website: www.smartstrong.co.uk
	22 Nov 2019	Low Back Pain Treatment	00:47:58
Back pain is the second most common cause of complaint in GP practices and the global incidence of back pain is on the rise. It’s now estimated that 80% of the global population will experience an episode of low back pain at some point in their lives! So why is it that the incidence of back pain is on the rise? Should we be concerned about the sedentary nature of our lives? And what can we do to avoid it? In this episode we discuss the key reasons why back pain is on the rise, and how sitting is having a major impact on our back health. We also discuss the impact of that the sedentary nature of our lives is having on the different tissues within the body. For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content. If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health. Resources… eBook:https://smartstrong.ck.page/dda17bdf60 Contact Us…Website: www.smartstrong.co.uk
	06 Dec 2019	Herniated Disc	00:28:27
The intervertebral disc is an important structure that is present between each vertebral body of the spine. There are 23 discs in total throughout the spine and whilst movement potential at each level is relatively small, the combined potential allows us great freedom to perform many activities. However, it is a structure that must be respected, as it is vulnerable to injury so it is important that we understand it so we can learn how to protect it. In this episode we discuss the anatomy of the intervertebral disc and the anatomical variations that can be seen between individuals. We identify the 3 major components to the intervertebral disc: the nucleus pulposus, annulus fibrosis, and the end plates, as well as discussing the key actions that we want to avoid in order to protect it. We also highlight how individual variation can dictate potential vulnerability to injury when performing different activities. For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content. If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health. Resources… eBook:https://smartstrong.ck.page/dda17bdf60 Contact Us…Website: www.smartstrong.co.uk

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