Shows
Back Pain SolutionsUnlocking Back Power: The Hidden Role of the Latissimus Dorsi
In this episode of the Back Pain Solutions podcast, Ben James and Jacob Steyn dive into a muscle that often flies under the radar - but plays a huge role in your back health and core stability: the latissimus dorsi. Commonly known as the "lats," these powerful muscles are critical for everything from squats and deadlifts to simply opening a door.
Discover how proper lat activation can transform your movement, prevent back pain, and boost performance in daily life and sport. Ben and Jacob break down the anatomy and function of the lats, why they're essential for...2025-04-2223 minBack Pain SolutionsFrom Frustration to Freedom: Resolving Long-Term Leg & Glute Pain – A Real Patient Case Study
In this powerful case study, Jacob Steyn breaks down the complex journey of a 47-year-old sporty woman who battled persistent leg and glute pain for years - with no lasting relief from multiple practitioners. Starting with buttock pain, a swollen-feeling calf, and foot tingling, her symptoms masked a deeper issue: low back instability and nerve tension.
Jacob shares the exact step-by-step rehab approach he used, from initial relaxation and posture work to introducing advanced core stability exercises like bird dogs and side planks. Over five months, with patience and consistency, she returned to pain-free walking - and...2025-04-1716 minBack Pain SolutionsHip Mobility & Back Health: What You Need To Know
Tight hips? Struggling with deadlifts or squats? In this episode, Ben James dives into the vital connection between hip mobility and lower back health. Answering a listener’s question about hip discomfort during lifts, Ben shares real-world strategies to improve movement, reduce pain, and protect your spine.
Discover why your squat stance might be working against you, and how a sumo-style setup could be the game-changer you’ve been missing. From dynamic mobility drills like the hip airplane and 90-90 switches to power-building moves like goblet and Cossack squats, Ben breaks down the exercises that actually move the...2025-04-1021 minBack Pain SolutionsThe Hidden Cause of Buttock Pain: Why Nerve Tension, Not Muscles, May Be to Blame
Many people struggle with persistent hamstring and buttock pain, often misdiagnosed as a muscle strain or a tendon issue. In this episode, Jacob shares the case of a middle-aged field hockey player who endured years of discomfort despite consulting multiple therapists. Through detailed assessment, Jacob uncovered the real culprit: nerve tension linked to low back instability - an issue that had gone undetected for years.
Jacob breaks down how to distinguish nerve-related pain from muscle injuries, why traditional treatments often fail in these cases, and what steps are crucial for long-term recovery. He explains why certain activities...2025-04-0312 minBack Pain SolutionsBack Pain Myths Busted: The 3 Biggest Mistakes to Avoid
Too many people get stuck in the frustrating cycle of back pain because of common but avoidable mistakes. In this episode, Ben James breaks down the three biggest errors in back pain management - resting too much, chasing short-term relief, and neglecting daily spine hygiene. He explains why bed rest can actually make things worse, how poor posture and repetitive movements contribute to long-term issues, and why core endurance and stiffness exercises are key to lasting back health.
Ben also shares a powerful success story of a patient who transformed their back health through a combination of...2025-03-2816 minBack Pain SolutionsFrom IT to Iron: Arjen’s Journey to Building the Ultimate Gym
In this episode, Jacob Steyn sits down with Arjen, a 46-year-old entrepreneur and gym owner, to discuss his incredible journey from a corporate IT career to running one of the most successful CrossFit gyms in the Netherlands. Arjen shares how he and his brother took a leap of faith, transforming their passion for fitness into a thriving business.
He opens up about the challenges of transitioning from the corporate world, the evolution of their gym from a small industrial space to a premium riverside location, and the personal health transformations that have fuelled his success. From overcoming...2025-02-2531 minBack Pain SolutionsPain-Free for Life: The Power of Preventative Back Care
Lower back pain is one of the most common—and preventable—musculoskeletal issues affecting millions of people worldwide. In this episode, Ben James dives deep into the importance of proactive and preventative care to keep your spine healthy and pain-free.
He breaks down why a bespoke recovery plan is essential, emphasising daily spine hygiene, movement patterns, and a progressive exercise routine to build core strength and stability. Ben also explores the role of chiropractic care, soft tissue work, and rehabilitation strategies in supporting recovery and long-term musculoskeletal health.
Beyond treatment, Ben highlights the hidden dangers of p...2025-02-1318 minBack Pain SolutionsParenting Without Pain: A Young Mother’s Journey to Back Health
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...2025-01-2136 minBack Pain SolutionsStay Hydrated, Stay Healthy: Unlocking the Link Between Hydration and Back Pain
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...2024-12-1020 minBack Pain SolutionsBack Pain After Squats & Deadlifts? Fix Your Form and Find Relief!
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...2024-11-1223 minBack Pain SolutionsPostpartum Back Health: Rebuilding Core Strength for Long-Term Relief
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...2024-11-0521 minBack Pain SolutionsSquat Smarter If You Squat At All: Back Health Benefits & RisksIn 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 ba...2024-10-2228 minBack Pain SolutionsBack Pain and Moving House: How Preparation and Smart Lifting Will Help You Stay Pain-FreeIn 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 pr...2024-10-1522 minBack Pain SolutionsMastering L5 Disc Herniation: Daily Spine Hygiene and Long-Term ConditioningIn 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 re...2024-10-0814 minBack Pain SolutionsSeasonal Shifts & Back Health: How to Stay Active and Pain-Free All Year RoundAs 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 he...2024-09-2425 minBack Pain SolutionsHang in the Balance: Unpacking Dead Hangs for Lower Back HealthIn 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...2024-08-0620 minBack Pain SolutionsAddressing Leg Length Discrepancy: Does it Make An Impact on Back health?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
...2024-07-3028 minBack Pain SolutionsHealing Chronic Back Pain: Setting Realistic ExpectationsIn 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...2024-07-2322 minBack Pain SolutionsIs Muscle Mass Important to Back Health: Balancing Muscle Mass for Optimal Back HealthIn 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...2024-07-1620 minBack Pain SolutionsThe Relationship between Vitamin B12 and Back HealthIn 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...2024-07-0921 minBack Pain SolutionsHip Pain Uncovered: Diagnosing, Treating, and Improving Mobility for Better HealthIn 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...2024-07-0229 minBack Pain SolutionsThe Bone Health Equation: Exercise, Nutrition, and Smart SupplementationIn 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...2024-06-2517 minBack Pain SolutionsOptimising Back Health: Supplements, Nutrition, and Daily PracticesIn 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...2024-06-1830 minBack Pain SolutionsProactive Back Health: Strategies for Preventing Pain and Enhancing Well-BeingIn 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...2024-06-1129 minBack Pain SolutionsEmpowered Recovery: Mental Health Insights for Back Pain ReliefIn 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...2024-06-0435 minBack Pain SolutionsBeyond Back Pain: Strategies for Long-Term ReliefJoin 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...2024-04-0534 minBack Pain SolutionsBack on Track: Navigating Chronic Back PainIn 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...2024-04-0539 minBack Pain SolutionsThe Language of Great Coaching, and Its Importance, with Nick WinklemanOur 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 m...2021-08-0549 minBack Pain SolutionsUnderstanding The Importance Of Nutrition In The Management Of Chronic Inflammation With Special Guest Dr David SeamanFor 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...2021-06-1753 minBack Pain SolutionsSit Better, Live Better: Can Active Sitting Improve Your Back Health With Dr OslerWe 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...2021-04-0145 minBack Pain SolutionsHow Nutrition And Supplementation Play An Important Role In Your Recovery With Special Guest Simon BillingsThere 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...2021-03-051h 03Back Pain SolutionsThe Importance Of Cardiovascular Fitness For Your Back HealthThe 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...2021-02-1115 minBack Pain SolutionsHow Do You Lose Weight When Suffering From Back Pain? Nutrition Versus Exercise!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...2021-02-0415 minBack Pain SolutionsPost Partum Back Pain: How To Assess Your Diastasis Recti And Improve Post Pregnancy Back Health With Dr Alli CainResearch 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...2021-01-2855 minBack Pain SolutionsWe’re Back!!! Welcome Back To The Back Pain Solutions Podcast In 2021!!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 h...2021-01-2122 minBack Pain Solutions2020 Review: How Our Training Has Changed Following the Pandemic & What Equipment Should You Consider For Home Exercise2020 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...2020-12-1026 minBack Pain SolutionsBack Pain Treatment & Opening A Back pain Clinic During The COVID-19 Pandemic!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.
I...2020-12-0334 minBack Pain SolutionsCOVID-19: Will You Be A Better Version Of Yourself Post Pandemic?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...2020-11-2609 minBack Pain SolutionsSensible Training Guidance & And Avoiding The Pitfalls Of TrainingWhen 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...2020-11-1918 minBack Pain SolutionsFacet Joint Syndrome; Facet Joint Pain & Facet Joint TreatmentLower 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...2020-11-1212 minBack Pain SolutionsUnderstanding Lumbar Spinal Stenosis; Lumbar Spinal Stenosis Treatment & Lumbar Spinal Stenosis ExercisesLumbar 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...2020-11-0521 minBack Pain SolutionsThe Science of Back Injury: Some Inspiration Behind The Smartstrong Approach To Back RecoveryIn 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 is...2020-10-2940 minBack Pain SolutionsWhy Sleep is a Skill and How To Improve It With Mollie McGlocklinInsomnia 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...2020-10-221h 04Back Pain SolutionsThe Benefits of Walking On Back Health: Is Walking Good For Sciatica & Other Back Conditions?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 o...2020-10-1511 minBack Pain SolutionsOmega 3 Benefits & Omega 3 Supplements: What Are The Health Benefits Of Omega 3For 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 i...2020-10-0831 minBack Pain SolutionsLumbar Disc Herniation & Herniated Disc Recovery: A Patient Success Story With Vincent HulkDebilitating 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 sp...2020-10-0148 minBack Pain SolutionsAnkylosing Spondylitis; Ankylosing Spondylitis Symptoms & Ankylosing Spondylitis TreatmentAlongside 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 ti...2020-09-2432 minBack Pain SolutionsLower Back Pain Exercise: Is All Movement Equal?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...2020-09-1722 minBack Pain SolutionsMicrodiscectomy, Microdiscectomy Recovery Times & Life After MicrodiscectomyAs 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...2020-09-1022 minBack Pain SolutionsWhy Losing Weight Could Increase Your Lower Back Pain & How You Should Lose Weight Safely For Back HealthIt 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 pe...2020-09-0324 minBack Pain SolutionsLower Back Pain Referring To The Hip; Hip Pain & Buttock Pain & Hip ExercisesMany 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...2020-08-2728 minBack Pain SolutionsTaking An Active Approach To Injury; What To Do For Back Pain & Taking Ownership Of Your Back HealthThe 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 approximat...2020-08-2051 minBack Pain SolutionsMorning Routine: Morning Miracle Savers for Back Health and Daily Routine Examples for Optimal back HealthMany 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 ri...2020-08-1326 minBack Pain SolutionsBack Injury: Understanding The Importance of Stabilisation And The Role It Plays In Back RehabilitationOne 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...2020-08-0617 minBack Pain SolutionsBack Injury: Understanding The Importance Of Spinal Hygiene & Why It’s Fundamental To Your Recovery From Back PainPreviously 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?
2020-07-3012 minBack Pain SolutionsBack Injury: Understanding Desensitisation & Why You Should Take Care Of The Sensitisation Of Your Low Back FirstWhen 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. Unde...2020-07-2312 minBack Pain SolutionsBack Injury: Why Building Tolerance So Important To Overcoming Low Back InjuryWhen 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...2020-07-1615 minBack Pain SolutionsBone Broth Benefits, Bone broth Nutrition & How It Can Relate To Back HealthBone 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...2020-07-0928 minBack Pain SolutionsDeadlift: How To Deadlift; Deadlift Muscles & Back Injury Risks From Poor Deadlift TechniqueThe 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...2020-07-0239 minBack Pain SolutionsBarefoot Strong: Foot To Core Sequencing, Barefoot Shoes, & How Barefoot Training Can Enhance Movement Longevity.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 yo...2020-06-251h 01Back Pain SolutionsSquat: Squat Benefits, How To Squat & Back Injury Risks From Poor Squat Technique.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...2020-06-1849 minBack Pain SolutionsBack Pain Pregnancy Part 2: Biomechanical Changes, Diastasis Recti & Pregnancy Yoga.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...2020-06-1135 minBack Pain SolutionsBack Pain Pregnancy Part 1: Back Pain During Pregnancy & Strategies To Prevent It.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 s...2020-06-0437 minBack Pain SolutionsBack Pain Exercises - When to Exercise when in PainWHEN 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 app...2020-05-2834 minBack Pain SolutionsLower Back Pain Relief ProductsWHAT 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...2020-05-2131 minBack Pain SolutionsBack BraceWe 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...2020-05-1424 minBack Pain SolutionsStretches for Lower Back PainMany 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...2020-05-0720 minBack Pain SolutionsBack Doctor - Patient ExpectationsWhen 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 so...2020-04-3025 minBack Pain SolutionsCoronavirus - Avoiding Low Back PainHOW 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 over...2020-04-2321 minBack Pain SolutionsBack Doctor - Low Back Pain TreatmentEver 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, w...2020-04-1633 min
Back Pain SolutionsBack Pain - Advancing Movement ResilienceBuilding 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...2020-04-0935 minBack Pain SolutionsBack Pain - Building Movement ResilienceYOU 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 hig...2020-04-0233 minBack Pain SolutionsBack Pain - Introducing Movement ResilienceIn 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 ho...2020-03-2634 minBack Pain SolutionsHealing foods for back painMost 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 th...2020-03-1930 minBack Pain SolutionsWhat Is Chronic Pain?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 ac...2020-03-1228 minBack Pain SolutionsWhat Is Pain?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 a...2020-03-0534 minBack Pain SolutionsWill Back Pain Go Away - Further Case StudiesWhat 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 orde...2020-02-2736 min
Back Pain SolutionsWill Back Pain Go Away - Putting Things Into PerspectiveShould 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...2020-02-2336 minBack Pain SolutionsBack Pain - What Role Does The Shoulder Play?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...2020-02-1430 minBack Pain SolutionsBack Pain - Understanding The Role Of The HipMovement 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...2020-01-2530 minBack Pain SolutionsBack Pain Exercises - Which other muscles support the spine?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...2020-01-1635 minBack Pain SolutionsBack Pain Exercises - The Posterior Muscle GroupWhilst 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...2020-01-0930 minBack Pain SolutionsBack Pain Exercises - The Anterior Abdominal WallMuscles 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 mak...2020-01-0230 minBack Pain SolutionsBack Pain TreatmentWithout 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 the...2019-12-1835 minBack Pain SolutionsHerniated DiscThe 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...2019-12-0628 minBack Pain SolutionsLow Back Pain TreatmentBack 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 si...2019-11-2247 minBack Pain SolutionsSlipped Disc TreatmentThe 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...2019-11-2239 minBack Pain SolutionsWhy does my lower back hurt?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.
Fo...2019-11-2235 min