Back Pain Solutions

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 

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 

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   

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   

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/

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   

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   

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 

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/

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   

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 

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 

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   

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   

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   

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   

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 

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  

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   

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