Back In Shape Podcast

Thank you for joining us for today’s livestream where we talked about why cholesterol is important! We’ll be going through some of the research and 3 things you can look into from home as to how you can make changes if you’re concerned about your cholesterol levels. Make sure to subscribe so you don’t miss out on the content! Don't forget you can: ⭐ Join Back In Shape here for free [no CC required] 👨🏻‍⚕️ Speak to Michael about your back pain concerns 📚 Download the full Phase 1 PDF  🛍️ Shop Page We’re not attempting to diagnose your condition here but sharing information that we think you’ll find interesting. You can then be able to be more informed, know where you can do further research and also use it as a talking point with your GP. If you have severe levels of cholesterol you may find the information helpful, but you should be consulting your physician to see if any of these things will help you. First of all, if you’re concerned about anything to do with your health - get a blood test. There are plenty of companies online who offer broad spectrum blood tests. Role of Diet From the research, it’s not possible for them to draw a link between high-fat diets and cholesterol levels. We can get into statins on another video, but our critique is unfortunately you see your GP for a short period of time and they don’t have the availability to discuss things you can do to reduce your cholesterol. This is why they may just suggest you come back in a few weeks to have the levels checked again. There is possibility to improve your cholesterol levels and lower long-term risk of mortality. Ketogenic Diet This is a high-fat diet. The participants of the study were on a low-carb, high-fat diet for 56 weeks. Identifying the long-term consequences of a low-carb diet and impact on cholesterol levels. They were able to lower cholesterol and lower the BMI as well. This doesn’t give you a free pass to eat burgers and cheese, but there’s lots of scope to have a balanced diet. There has been a war on high-fat diets over the last few decades, but low-fat items can be replaced with sugar. There was a time when doctors endorsed smoking Camel cigarettes! Exercise Low-grade aerobic exercise such as walking doesn’t have the same impact as resistance training. Slightly more intense exercise seems to have a much better effect in the long-run. The 10,000 steps a day is still important! Follow Back In Shape On Social: 🔍YouTube 🔍Facebook 🔍Instagram 🔍Backinshapeprogram.com #BackInShape #HealthyLiving #Cholesterol

Thank you for joining us for today’s livestream where we talked about how your walking style may be causing you back pain, or making the problem worse. Specifically, we’ll be talking about pronation and how your foot mechanics affect your back. Don't forget you can: ⭐ Join Back In Shape here for free [no CC required] 👨🏻‍⚕️ Speak to Michael about your back pain concerns 📚 Download the full Phase 1 PDF  🛍️ Shop Page What Is Pronation? We showed you a picture of feet and showing exactly how a slightly inward facing foot affects your weight distribution and your arches. Having back pain as well as a foot problem can be very problematic. Rolling inwards can stretch on the plantar fascia, altered tension through the knee because it has to turn inwards as well. Patella maltracking can also be a common problem. Sleeping with a pillow between your legs can often feel relaxing as your glutes can relax instead of being in tension. If you have dropped arches, there’s an asymmetrical amount of tension going up the legs. This can also lead to a slight anterior pelvic tilt. Spending a lot of time at home right now may be problematic as you’re spending a lot of time either barefoot or wearing soft slippers. The barefoot shoes tend to work on the philosophy that if you walk on softer ground like grass or sand, your arches are naturally supported by the ground. Whereas on concrete the impact is greater and your arches aren’t very supported. You may also find benefit in wearing heavily supportive shoes that help hold the arches. If you do squats and lunges as part of the Phase 2 exercises, look at the alignment of your feet to your shins. Take a pen and draw down the middle of the shin to the second toe in and see whether you can try correctly distributing weight. A common mistake when doing these exercises is that the knee comes in. Follow Back In Shape On Social: 🔍YouTube 🔍Facebook 🔍Instagram 🔍Backinshapeprogram.com #BackInShape #BackPain #Gait

Read the full article on relieving back pain with contrast therapy using the link below:👉 https://backinshapeprogram.com/2024/01/relieve-back-pain-naturally-exploring-the-benefits-of-contrast-therapy/ Video on a Step-by-step approach to contrast therapy at home:👉 https://youtu.be/81f69qfkgo0 Video reviewing the pro's and con's of the RecoveryTherm Cube:👉 https://youtu.be/VRzeZnYmnjg Discover the natural solution to lower back pain and sciatica with contrast therapy. This video delves into how contrast therapy, a method alternating between cold and heat applications, effectively reduces inflammation and manages pain at the source. Cold therapy restricts blood flow to decrease swelling, while heat therapy enhances circulation and helps deliver nutrition to the area. Particularly beneficial for the uniquely confined space of the lower back, contrast therapy balances the inflammatory response crucial for good healing. Learn about an easy, at-home routine and the innovative RecoveryTherm Cube by Therabody for a hassle-free approach to helping relieve your lower back pain. Dive in to transform your approach to back pain and embrace a life of reduced discomfort and increased mobility.Chapters: You can also listen to the latest BISPodcast episodes using the links below: 🎙️Spotify: https://open.spotify.com/show/5kKHnZoyL8Awg0aU3onE4o🎙️Apple Podcasts: https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524🎙️ Amazon Musichttps://music.amazon.co.uk/podcasts/ae036158-6388-4d8b-a9c3-0efe2974352c/back-in-shape-podcast📽️YouTube: https://www.youtube.com/backinshapeprogram #BackInShapePodcast #BackInShape #BackInShapePodcast

Join us in our latest episode where we delve into the real-life story of overcoming injury setbacks, focusing on Lara's recent shoulder dislocation. This episode is not just about shoulder recovery; it's about transforming challenges into opportunities for greater resilience, whether it's a shoulder, knee, or lower back injury. 🌟🎙️ 🔍 Episode Highlights: 1️⃣ Lara's Shoulder Ordeal: A real-life incident of dislocating a shoulder while juggling parenthood and the nuances of initial reactions to such setbacks. 🤕👶 2️⃣ Reacting to Setbacks: We discuss the importance of a proactive response to injuries and the pitfalls of the 'wait and see' approach. 3️⃣ Parallels Between Shoulder and Lower Back: Explore the similarities and differences in rehabilitation approaches for shoulder and lower back injuries, and how these principles apply universally. 🤔💭 4️⃣ Recovery Roadmap: From immediate pain management to long-term resilience building, learn the steps Lara is taking for a stronger shoulder, which can be applied to various joint injuries. 🏋️‍♀️🔄 👉 Tune in now for an insightful episode packed with practical tips, motivational stories, and a new perspective on injury recovery and resilience building. Whether you're dealing with a shoulder issue, lower back pain, or any other joint injury, this episode will guide and inspire you on your path to recovery! 🎧 🗞️ Issue 73 - Parallels With Back Pain: Shoulder Pain Rehabilitation 👉 https://backinshapeprogram.com/2023/12/parallels-with-back-pain-shoulder-pain-rehabilitation/ 🗞️ Join The Sunday Newsletter Free: 👉 https://backinshapeprogram.com/sunday/ You can also listen to the latest BISPodcast episodes using the links below: 🎙️Spotify: https://open.spotify.com/show/5kKHnZoyL8Awg0aU3onE4o 🎙️Apple Podcasts: https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524 🎙️ Amazon Music https://music.amazon.co.uk/podcasts/ae036158-6388-4d8b-a9c3-0efe2974352c/back-in-shape-podcast 📽️YouTube: https://www.youtube.com/backinshapeprogram #BackInShapePodcast #BackInShape #BackInShapePodcast

Dive into our latest podcast episode, "Lumbar Facet Joints: The Cause Of Lower Back Pain Explained," where we unravel the often misunderstood role of facet joints in back injuries and pain. 🚑🎙️ Facet joints might not be the first thing that comes to mind when thinking about back pain, but they play a crucial role in the mechanics of our lower back. This episode is dedicated to shedding light on these small yet significant joints, understanding how they contribute to back pain, and more importantly, how they can be a key to recovery. 🧩🔬 🔍 Episode Highlights: 1️⃣ Facet Joints Explained: Get to know these small joints in your lower back, how they function, and their contribution to your overall spinal health. 2️⃣ Differentiating Pain: Understand the differences in symptoms between facet joint aggravation and disc-related issues, and why it matters. 🚨🔍 3️⃣ The Synergy of Spinal Structures: Discover how facet joints work in conjunction with discs and ligaments, impacting recovery and treatment approaches. 🤝🦴 4️⃣ Practical Recovery Tips: Learn actionable steps to recover from facet joint injuries, focusing on controlled movement, building stability, and long-term resilience. 🏋️‍♂️🔄 👉 Tune in now for an in-depth exploration of facet joints and empower yourself with knowledge to tackle lower back pain more effectively. Whether you're a sufferer of chronic back pain or just keen on maintaining a healthy back, this episode has got you covered! 🎧👌 🗞️ Issue 72 - Lumbar Facet Joints: The Cause Of Lower Back Pain Explained 👉 https://backinshapeprogram.com/2023/12/lumbar-facet-joints-the-cause-of-lower-back-pain-explained/ 🗞️ Join The Sunday Newsletter Free: 👉 https://backinshapeprogram.com/sunday/ You can also listen to the latest BISPodcast episodes using the links below: 🎙️Spotify: https://open.spotify.com/show/5kKHnZoyL8Awg0aU3onE4o 🎙️Apple Podcasts: https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524 📽️YouTube: https://www.youtube.com/backinshapeprogram #BackInShapePodcast #BackInShape #BackInShapePodcast

This episode is a deep dive into the journey from chronic back pain to resilience and strength, inspired by real-life transformations among our members. 🚀🎙️ We often hear the plea, "I just want to be fit and free from back pain." It's a struggle faced by many, intensified by past failures with various therapeutic approaches. In this episode, we explore not just the pain but the underlying desires and activities that pain prevents us from enjoying. 🛑🏃‍♂️ 🔍 Episode Highlights: 1️⃣ Beyond Pain Relief: Moving from the feeling of "I want to be anywhere but here" to setting tangible goals like playing with kids pain-free or enjoying long drives. 2️⃣ Real Member Stories: We share inspiring tales of those who have broken the cycle of chronic pain, offering insights into how they achieved lasting recovery. 📖✨ 3️⃣ Practical Steps Forward: Discover how to redefine your goals, focusing on building resilience and strength in your back, rather than just seeking temporary relief. 🏋️‍♂️🔄 4️⃣ Reflecting on Daily Life: Learn how everyday activities, like climbing stairs, can inform your recovery journey and strength-building process. 🚶‍♀️🏡 👉 Tune in now for an episode packed with practical advice, motivational stories, and a fresh perspective on tackling back pain. Join us in turning back pain into an opportunity for building strength and resilience! 🎧 🗞️ Issue 71 - Your Back Pain Recovery Strategy: Focusing On What Matters 👉 https://backinshapeprogram.com/2023/12/your-back-pain-recovery-strategy-focusing-on-what-matters/ 🗞️ Join The Sunday Newsletter Free: 👉 https://backinshapeprogram.com/sunday/ You can also listen to the latest BISPodcast episodes using the links below: 🎙️Spotify: https://open.spotify.com/show/5kKHnZoyL8Awg0aU3onE4o 🎙️Apple Podcasts: https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524 📽️YouTube: https://www.youtube.com/backinshapeprogram #BackInShapePodcast #BackInShape #BackInShapePodcast

🎄 New Podcast Episode: "Avoiding Back Pain This Christmas: Practical Tips & Strategies" 🎅💪 The festive season is here, and so is our latest podcast episode, focusing on a crucial topic: "How to Avoid Back Pain at Christmas." 🌟🎧 Every year, the joyous Christmas period brings with it unique challenges for our back health. From festive preparations to celebratory gatherings, our routines shift dramatically, often leading to unexpected back pain. This episode is all about preparing you for these changes and helping you enjoy the festivities pain-free! 🚫🎁 🔍 In This Episode: 1️⃣ Understanding Daily Life's Impact: We examine how regular activities can contribute to back pain and why the Christmas season intensifies these challenges. 2️⃣ Christmas Parties & Shopping: Discover how to navigate the festive hustle without straining your back, including tips for last-minute shopping and party indulgences. 🛍️🥳 3️⃣ Travel & Hosting Tips: Learn strategies for long car journeys and hosting duties that keep your back in mind. Plus, simple adjustments for sleeping away from home. 🚗🛌 4️⃣ Regular Relief Strategies: We share a routine to keep your lower back supple amidst the seasonal activities and a crisis strategy if you do experience a flare-up. 🧘‍♀️❄️ 👉 Tune in now for our comprehensive guide filled with practical steps and modifications to safeguard your back this Christmas. Whether you're wrapping presents, preparing the feast, or celebrating with loved ones, we've got your back covered! 🎧👌 🗞️ Issue 70 - How To Avoid Back Pain At Christmas 👉 https://backinshapeprogram.com/2023/11/how-to-avoid-back-pain-at-christmas/ 🗞️ Join The Sunday Newsletter Free: 👉 https://backinshapeprogram.com/sunday/ You can also listen to the latest BISPodcast episodes using the links below: 🎙️Spotify: https://open.spotify.com/show/5kKHnZoyL8Awg0aU3onE4o 🎙️Apple Podcasts: https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524 📽️YouTube: https://www.youtube.com/backinshapeprogram #BackInShapePodcast #BackInShape #BackInShapePodcast

🎙️ New Podcast Episode: "Rethinking Lower Back Stiffness: Beyond Stretching" 🚫🧘‍♂️ Are you constantly battling lower back stiffness and reaching for the nearest stretching routine? This week's podcast episode might just change your perspective! 🤔💡 We delve into the misunderstood world of lower back stiffness, exploring why it occurs and why stretching might not always be the solution. Our discussion is based on the latest insights and research, offering a fresh take on managing lower back discomfort. 🚫🤸‍♀️ Key Highlights: 1️⃣ Understanding Lower Back Stiffness: We break down the causes, including inflammation, muscle spasms, and the impacts of a sedentary lifestyle. 2️⃣ The Misconception of Stretching: Find out why stretching isn't always the go-to remedy for back stiffness and what alternative approaches you can take. 3️⃣ Practical Steps to Alleviate Stiffness: Learn how to regain stability and control over your core, integrate core stability with hip movement, and scale up exercises for long-term back health. 🏋️‍♂️🚶‍♂️ 👉 Tune in to transform how you view and manage lower back stiffness. Plus, don't miss our tips on incorporating resistance exercises for a stronger, healthier back! Check out our previous episode on "Forever Strong" for more insights into whole-body health through resistance training. 🎧💪 🗞️ Issue 69 - Why Your Lower Back Is Stiff, Stop Trying To Stretch It More 👉 https://backinshapeprogram.com/2023/11/why-your-lower-back-is-stiff-stop-trying-to-stretch-it-more/ 🗞️ Join The Sunday Newsletter Free: 👉 https://backinshapeprogram.com/sunday/ You can also listen to the latest BISPodcast episodes using the links below: 🎙️Spotify: https://open.spotify.com/show/5kKHnZoyL8Awg0aU3onE4o 🎙️Apple Podcasts: https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524 📽️YouTube: https://www.youtube.com/backinshapeprogram #BackInShapePodcast #BackInShape #BackInShapePodcast

🎙️ New Episode Alert: "Deciphering Muscle Health - A Dive into 'Forever Strong' by Dr. Gabrielle Lyon" 🏋️‍♂️💪 In this week's podcast, we're shelving our usual themes to discuss a vital but often overlooked aspect of our well-being: muscle health. Join us as we unpack Dr. Gabrielle Lyon's groundbreaking work, "Forever Strong: A new, science-based strategy for ageing well". 📚✨ Expect to gain fresh insights into the powerhouse that is our skeletal muscle, learn about its role beyond mere movement, and understand its vulnerabilities. We're linking these revelations directly to back health, enabling you to make smarter lifestyle choices. 🚶‍♀️🧠 While we won't be able to cover all 400 pages, we'll highlight key takeaways that resonate with your spinal wellness. And for those eager to apply Dr. Lyon's wisdom, the book's second half offers practical tools to revolutionize your routine. 🛠️🔄 👉 Dive in with us and discover how to stay "Forever Strong". For a deeper exploration, we recommend grabbing a copy for the complete experience. Tune in now! 🎧📖 🗞️ Issue 68 - Consistency When Your Working Out: Reacting To Changes In The Best Way 👉 https://backinshapeprogram.com/2023/11/muscle-the-organ-for-longevity-forever-strong-book-review/ 🗞️ Join The Sunday Newsletter Free: 👉 https://backinshapeprogram.com/sunday/ You can also listen to the latest BISPodcast episodes using the links below: 🎙️Spotify: https://open.spotify.com/show/5kKHnZoyL8Awg0aU3onE4o 🎙️Apple Podcasts: https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524 📽️YouTube: https://www.youtube.com/backinshapeprogram #BackInShapePodcast #BackInShape #BackInShapePodcast

🚀 Embracing the Ups and Downs of Fitness Journeys! 💪🎢 Are you on a mission to transform your health, battle back pain, or simply find consistency in your workouts? 🏃‍♂️ You're not alone! Discover the power of consistency and how to adapt to changes seamlessly in our latest article: "Consistency When You're Working Out: Reacting To Changes In The Best Way". 💪 Life can throw curveballs, causing disruptions in our routines. But it's how we react to these changes that truly matters. 🤹‍♀️🔄 Whether you're feeling overwhelmed, seeking motivation, or just need a gentle reminder that it's okay to adjust your pace, this article & podcast is a beacon of support and practical advice. 🙌✨ Explore the intricacies of maintaining workout consistency, understanding life’s unpredictable “seasons”, and empowering yourself to stay resilient through it all. 🍂🏋️‍♀️ We share personal stories, actionable tips, and the reassurance that even in the midst of change, progress is still possible! 🌟🔄 👉 Sneak Peek: Did you know that taking a step back and acknowledging life's seasons can transform your fitness journey? 🗓️ Don't let change derail your fitness goals! Click below and unlock the secrets to thriving through life’s ups and downs, and emerge stronger than ever! 🎉💪 🗞️ Issue 67 - Consistency When Your Working Out: Reacting To Changes In The Best Way 👉 https://backinshapeprogram.com/2023/10/consistency-when-your-working-out-reacting-to-changes-in-the-best-way/ 🗞️ Join The Sunday Newsletter Free: 👉 https://backinshapeprogram.com/sunday/ You can also listen to the latest BISPodcast episodes using the links below: 🎙️Spotify: https://open.spotify.com/show/5kKHnZoyL8Awg0aU3onE4o 🎙️Apple Podcasts: https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524 📽️YouTube: https://www.youtube.com/backinshapeprogram #BackInShapePodcast #BackInShape #BackInShapePodcast

💥🚀 The Double Impact of Muscle-Building Revealed!💪🌟 Ever paused to think that the journey to a robust, pain-free back might also be the golden key to unlocking stellar metabolic health? 🗝️🧠 It's not just a fleeting thought but a groundbreaking reality! 🏋️‍♂️ While muscles paint the picture of strength and aesthetic appeal, they serve a deeper, monumental purpose - being the unsung heroes for our spines and metabolic engines. Imagine fusing the magic of swift injury recovery with the armour against some of the prevalent health challenges of our times! 🌪️🔗 Dying to know more? We've got you covered! 🎧✨ In our latest podcast episode, we're spilling the beans on this dynamic duo of muscle health and metabolic advantages. It's not just about lifting weights; it's about lifting your overall wellbeing to heights you've never imagined! 🏔️🎙️ From the intricacies of the squat to the mysteries of the metabolic dance, every detail is explored, giving you a comprehensive insight. 🕵️‍♂️💡 🚨 *Teaser Alert:* Did you know that the same exercises that shield your back can amplify your metabolic defenses? Intrigued? We thought so! 😉🔍 👉 Don’t miss out! Click the link below to dive deep into this transformative journey where muscles meet metabolism. Gear up for revelations that can reshape the way you see fitness and health! 🔄🎯 🗞️ Issue 66 - Improve Your Metabolic Health As You Fix Your Back Pain 👉 https://backinshapeprogram.com/2023/10/improve-your-metabolic-health-as-you-fix-your-back-pain/ 🗞️ Join The Sunday Newsletter Free: 👉 https://backinshapeprogram.com/sunday/ You can also listen to the latest BISPodcast episodes using the links below: 🎙️Spotify: https://open.spotify.com/show/5kKHnZoyL8Awg0aU3onE4o 🎙️Apple Podcasts: https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524 📽️YouTube: https://www.youtube.com/backinshapeprogram #BackInShapePodcast #BackInShape #BackInShapePodcast

Unlock the Secrets to Tackling Lower Back Pain & Sciatica Without the Fuss of Support Belts! 🚫🔗 Are you tethered to support belts in a battle against persistent lower back pain and sciatica, desperately seeking some semblance of relief? Your quest for pain alleviation could be veering off course. 🚑🗺️ Find out why the very tool you’re using to manage your agony might be steering your recovery astray. ⛔ Mystery #1: Why do lumbar support belts feel so soothing yet may miss the mark on lasting relief? 🎯🤔 Discover the anatomy of these belts and the peculiar reason they might not be your back’s best ally, despite the instant comfort they offer! Mystery #2: The deceptive science behind sacroiliac belts! 🔬🚧 While they’re hailed for providing compression and stability, is there an undisclosed cost to using them that might be jeopardizing your recovery journey? Mystery #3: Why are belts becoming a crutch rather than a cure? 🦯❌ We’re delving into the psychology and physiology of using support belts and unmasking why they could end up being more of a foe than a friend to your lower back. Some Snippets From The Episode: A carefully concealed conundrum lies in the specifics of where your pain is originating. 🎭💢 Unearth why an anatomical understanding of your back pain might just debunk the efficacy of lumbar and sacroiliac belts! An unknown truth: Your back could house its own, powerful, natural support mechanism! 🌱💪 One that does not wear, tear, or induce reliance! Does it sound too good to be true? The enigma unravels in our detailed guide. Unlock the secrets 🗝️📜 to comprehending these mysteries and embarking on a path that doesn’t just mask the pain but dives into the heart of healing! From understanding your pain, exploring intrinsic healing mechanisms, to plotting a course towards true recovery - we uncover it all in our revealing article. 🧭💡 🗞️ Issue 65 - Support Belts For Lower Back Pain: Lumbar Support & Sacroiliac Belts Reviewed 👉 https://backinshapeprogram.com/2023/10/support-belts-for-lower-back-pain-lumbar-support-sacroiliac-belts-reviewed/ 🗞️ Join The Sunday Newsletter Free: 👉 https://backinshapeprogram.com/sunday/ You can also listen to the latest BISPodcast episodes using the links below: 🎙️Spotify: https://open.spotify.com/show/5kKHnZoyL8Awg0aU3onE4o 🎙️Apple Podcasts: https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524 📽️YouTube: https://www.youtube.com/backinshapeprogram #BackInShapePodcast #BackInShape #BackInShapePodcast

🏋️ Strengthening Your Hips: A Crucial Step in Alleviating Back Pain Weak hips can spell catastrophe for your lower back, becoming a silent instigator of persistent pain and hindering recovery.🦵🔗🦴 This interwoven relationship between hip and lower back health is not to be overlooked when it comes to injury prevention and recovery! 👉 Here's a quick peek into the insightful article we’re exploring today: 🚨The Issue: Modern lifestyles often lead to weakened hips due to sedentary behaviours and insufficient movement, subtly instigating a cascade of degeneration and pain that extends to the lower back. 🤔Why It Matters: The hips, pivotal for motion and stability, need adequate strength and flexibility to support lower back health and facilitate recovery post-injury. The absence of these key functionalities can compromise posture and movement, further straining the back. 💡The Solutions: Embarking on a journey to hip health involves comprehensive strategies: Engage in Movement: Implement hip-focused exercises like squats and hip hinges to revive strength and functionality. Resist & Progress: Elevate your exercises by gradually incorporating weights and enhancing range of motion. Commit to Consistency: Steadfastly work towards enhancing hip health, ensuring improved support to your lower back. 🔄 The Result: A strategic focus on hip strength can not only alleviate current back issues but also stand as a preventative measure against future ailments, driving you towards a lifestyle empowered by mobility and freedom from pain! For a deeper dive into understanding and addressing the nuanced relationship between your hips and back, explore the full article and embrace the journey towards holistic health and a pain-free back! 🚀🌟 🗞️ Issue 64 - How Your Hips Make Back Pain Worse & Prevent Recovery 👉 https://backinshapeprogram.com/2023/10/how-your-hips-make-back-pain-worse-prevent-recovery/ 🗞️ Join The Sunday Newsletter Free: 👉 https://backinshapeprogram.com/sunday/ You can also listen to the latest BISPodcast episodes using the links below: 🎙️Spotify: https://open.spotify.com/show/5kKHnZoyL8Awg0aU3onE4o 🎙️Apple Podcasts: https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524 📽️YouTube: https://www.youtube.com/backinshapeprogram #BackInShapePodcast #BackInShape #BackInShapePodcast

🎙️ New Podcast Alert 🚨 The Secret Behind Aging and Lower Back Pain Prevention It's an undeniable fact: Lower back pain can deeply affect our wellbeing, especially as we age. With aging inevitably affecting our physical capacities, many are left wondering how to best combat the pains and aches that come with it. In this week's episode, we delve deep into the overlooked power of regular physical conditioning and the gap between our current health state and its potential. Here's what's on the agenda: 1️⃣ Breaking down common misconceptions: Aging doesn't mean you're limited to low-impact exercises. Discover the importance of strength training for all ages. 2️⃣ Practical advice to transform your health: From simple squats to lunges, learn how to effectively integrate strength training into your routine, regardless of your age. Don't wait until it's too late. Learn about the preventative measures and daily practices that can keep you active and youthful for years to come. Dive into the full episode and accompanying article to uncover the secrets! 📖👇 🗞️ Issue 63 - The Best Way To Prevent Back Pain As You Get Older 👉 https://backinshapeprogram.com/2023/09/the-best-way-to-prevent-back-pain-as-you-get-older/ 🗞️ Join The Sunday Newsletter Free: 👉 https://backinshapeprogram.com/sunday/ You can also listen to the latest BISPodcast episodes using the links below: 🎙️Spotify: https://open.spotify.com/show/5kKHnZoyL8Awg0aU3onE4o 🎙️Apple Podcasts: https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524 📽️YouTube: https://www.youtube.com/backinshapeprogram #BackInShapePodcast #BackInShape #BackInShapePodcast

🎙️ New Podcast Alert 🚨 Practical Steps To Reduce Low Back Pain At Work & Working From Home Lower Back Pain is a huge cost to society and considering approximately 80% of USA and UK workers have sedentary jobs, it is no wonder that back pain is such a prevalent issue. This week on the podcast we cover why these sedentary roles take such a toll on our lower back health and how they do so in such a subtle way over time, that we hardly notice it until it is too late. It's only when we have a severe episode and the pain becomes too bad to ignore that we look back realising our back has actually been a bit of an issue for a while, we just ignored it. The episode breaks down: 1️⃣ The specific forces and features of prolonged sitting that make such activities so detrimental to our lower back health. 2️⃣ Practical steps you can immediately take, mostly with next to no expense, to reduce the impact your work has on your lower back health, whether you're working from work or working from home. Don't let common misconceptions derail your recovery. Check out the full article and podcast to learn more! 📖👇 🗞️ Issue 62 - Practical Steps To Reduce Low Back Pain At Work & Working From Home 👉 https://backinshapeprogram.com/2023/09/how-to-reduce-lower-back-pain-at-work/ 🗞️ Join The Sunday Newsletter Free: 👉 https://backinshapeprogram.com/sunday/ You can also listen to the latest BISPodcast episodes using the links below: 🎙️Spotify: https://open.spotify.com/show/5kKHnZoyL8Awg0aU3onE4o 🎙️Apple Podcasts: https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524 📽️YouTube: https://www.youtube.com/backinshapeprogram #BackInShapePodcast #BackInShape #BackInShapePodcast

🎙️ New Podcast Alert 🚨 Navigating the Road to Recovery from Lumbar Disc Bulge 🚑 Is a lumbar disc bulge or herniation hindering your workout routine? Understanding the dos and don'ts is crucial for effective recovery. This week, we've published a comprehensive guide that takes you through the journey of healing a lower back disc bulge. The episode delves into the fascinating biology of your lower back, explaining that your spinal discs aren't innately weak; their resilience is largely up to you! With targeted load-bearing exercises, you can not only recover but fortify your back for the long term. But there’s a catch! Timing is everything. Certain exercises might be beneficial at one phase of recovery but detrimental at another. Our guide breaks down these phases and recommends specific exercises for each. For instance, early on, you should avoid movements like knee rocks and knee hugs, as they could hinder the healing process. Similarly, extended bed rest might offer temporary relief but can weaken your lumbar and core muscles, making you more susceptible to future injuries. The episode also debunks two major myths: 1️⃣ Lifting Weights is a No-Go: On the contrary, once you've progressed through earlier stages of healing, weight-bearing exercises are vital for full recovery. 2️⃣ Stopping Exercises Post-Recovery: Just because the pain is gone doesn't mean you should stop your exercise regimen. Don't let misconceptions guide your road to recovery. Check out the full article and podcast to know more about how to manage and overcome a lumbar disc bulge effectively! 📖👇 🗞️ Issue 61 - Exercises to avoid if you have a lumbar disc bulge 👉 https://backinshapeprogram.com/2023/09/exercises-to-avoid-if-you-have-a-lumbar-disc-bulge/ 🗞️ Join The Sunday Newsletter Free: 👉 https://backinshapeprogram.com/sunday/ You can also listen to the latest BISPodcast episodes using the links below: 🎙️Spotify: https://open.spotify.com/show/5kKHnZoyL8Awg0aU3onE4o 🎙️Apple Podcasts: https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524 📽️YouTube: https://www.youtube.com/backinshapeprogram #BackInShapePodcast #BackInShape #BackInShapePodcast

🎙️ New Podcast Alert 🚨 The Mystery of Lower Back Pain Unraveled - What's Really Happening When You Lie Flat on Your Back? 😫🛌 Have you ever felt that unexpected jolt of lower back pain or those sharp sciatica twinges when lying flat on your back? It's a puzzle many grapple with. In our latest podcast episode, we're delving deep into the enigma of back discomfort when reclining. 🎧 We'll unravel the two primary culprits behind this peculiar issue: 1️⃣ Flattening Frustration: Learn why something as seemingly innocuous as lying down can intensify your lower back pain, especially if you're not doing it right. 2️⃣ Arching Agony: Explore the world of excessive arching during back-lying, leading to that sudden, shooting pain. We'll also uncover the roles of instability and tight hip flexors in this scenario. Our discussion goes beyond just pinpointing the problems. We'll also shed light on how conditions like disc herniations, facet hypertrophy, spondylolisthesis, and degenerative disc disease can exacerbate your back pain, whether you're on a bed or the floor. 😲 But don't fret! We're here with practical tips, including the towel stretch for lower back health, and guidance on addressing the root cause for lasting relief. Bid adieu to those unexpected backaches and regain your comfort when you lie down! 🌤️ 👉 Click the link to join us on this enlightening journey to conquer the challenges of lying flat on your back! 🌐 #BackPain #LyingOnBack #BackPainRelief #PodcastEpisode 🗞️ Issue 60 - Why You Get Lower Back Pain When Lying Flat On Your Back 👉 https://backinshapeprogram.com/2023/09/lower-back-pain-when-lying-flat-on-your-back/ 🗞️ Join The Sunday Newsletter Free: 👉 https://backinshapeprogram.com/sunday/ You can also listen to the latest BISPodcast episodes using the links below: 🎙️Spotify: https://open.spotify.com/show/5kKHnZoyL8Awg0aU3onE4o 🎙️Apple Podcasts: https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524 📽️YouTube: https://www.youtube.com/backinshapeprogram #BackInShapePodcast #BackInShape #BackInShapePodcast

🎙️ New Podcast Alert 🚨 Sciatica Unveiled: The Good, the Bad, and the Downright Harmful Ways to Manage Your Pain 🤔🚫🤸‍♀️ Radiating leg pain got you down? Diagnosed with sciatica and wondering how to take charge of your recovery? Hold that stretch—because you might be making things worse! Tune in to this week's podcast episode where we spill the tea on what really works and what doesn’t in managing sciatica pain. 🎧 We kick off by cutting through the myths surrounding sciatica. It's not just leg pain; your lower back is the true culprit! But be warned: Some of the stretches and exercises you think are helping might actually be doing you harm. 😲 🔥 Hot Topics We Cover: 1️⃣ Demystifying Sciatica: What it is and the unexpected role your lower back plays. 2️⃣ The Worst Offenders: Bad stretches and exercises you THINK are helping (spoiler: they’re not). 3️⃣ Professional Treatment Breakdown: When chiropractic, osteopathy, and physiotherapy can (and can’t) help. Wondering what you SHOULD be doing? We've got you covered with alternatives that can actually pave the way for long-term relief. Get ready to debunk myths and make empowering choices for your back health. 🎯 👉 Click the link below and say goodbye to misguided stretches and hello to true, lasting relief from your sciatica pain! 🌐 #Sciatica #LowerBackPain #BadStretches #TreatmentOptions #PodcastEpisode 🗞️ Issue 59 - Sciatica: Causes, Exercises & Treatments To Relieve Pain 👉 https://backinshapeprogram.com/2023/09/sciatica-causes-exercises-treatments-to-relieve-pain/ 🗞️ Join The Sunday Newsletter Free: 👉 https://backinshapeprogram.com/sunday/ You can also listen to the latest BISPodcast episodes using the links below: 🎙️Spotify: https://open.spotify.com/show/5kKHnZoyL8Awg0aU3onE4o 🎙️Apple Podcasts: https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524 📽️YouTube: https://www.youtube.com/backinshapeprogram #BackInShapePodcast #BackInShape #BackInShapePodcast

🎙️ New Podcast Alert 🚨 The Hidden Culprit Behind Your Back Pain - Anterior Pelvic Tilt & How to Fix It with Targeted Exercises 🤔🏋️‍♀️ Do you find yourself constantly battling with lower back pain or even symptoms of sciatica? Have you been told that you might have an Anterior Pelvic Tilt (APT) and now you're left wondering how to fix it? This week's podcast episode takes you through a comprehensive guide on understanding and correcting APT. 🎧 We delve into the anatomy of your pelvis and why its alignment could be wreaking havoc on your lower back. Our discussion is backed by years of experience in measuring pelvic and lumbar alignments using load-bearing imaging. Spoiler: you might not even have a true APT despite being told so! 😲 But if you do, we have got you covered. The episode goes beyond just diagnosing the issue; we give you practical, effective exercises and stretches that can actually make a difference. From the Standing Wall Drill to Hip Flexor Stretch, we lay it all out. 🤸‍♂️ 🔍 We also scrutinize: 1️⃣ How APT is commonly measured and why many of these methods are flawed. 2️⃣ Why a misdiagnosis of APT could actually worsen your back health. 3️⃣ The importance of having a "measurement-before-intervention" approach to make sure you're actually targeting the issue, not exacerbating it. Listen now to get back in shape, literally! You don’t want to miss this in-depth analysis that could be the turning point for your back health. 🎯 👉 Click the link below to dive deep into your anterior pelvic tilt and bid farewell to that nagging back pain! 🌐 #AnteriorPelvicTilt #BackPain #Exercises #Posture #PhysicalHealth #PodcastEpisode 🗞️ Issue 58 - Anterior Pelvic Tilt & Back Pain: Fix It With Exercises & Stretches 👉 https://backinshapeprogram.com/2023/08/anterior-pelvic-tilt-back-pain-fix-it-with-exercises-stretches/ 🗞️ Join The Sunday Newsletter Free: 👉 https://backinshapeprogram.com/sunday/ You can also listen to the latest BISPodcast episodes using the links below: 🎙️Spotify: https://open.spotify.com/show/5kKHnZoyL8Awg0aU3onE4o 🎙️Apple Podcasts: https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524 📽️YouTube: https://www.youtube.com/backinshapeprogram #BackInShapePodcast #BackInShape #BackInShapePodcast

🎙️ Hamstrings & Lower Back Pain: The Intricate Connection A lingering lower back pain is often traced back to a familiar culprit – the hamstrings. But how intrinsically linked are these two? When you experience a back strain, herniated disc, or chronic back pain, the hamstrings frequently become a point of contention. Today, we delve into this relationship. The hamstrings, constituting three muscles, stretch down your thigh's rear. They facilitate essential movements, from bending the knee to extending the hip. Their direct effect on the lower back, especially through movements like the posterior pelvic tuck, is notable. Such movements can impact the lumbar spine, highlighting the hamstrings' indirect influence on your back. One aspect often overlooked is the hamstrings' connection to spinal segments. Specifically, they're controlled by nerves from the L5 and S1 spinal sections. This becomes crucial when considering how back injuries can impact hamstrings' function. A sedentary lifestyle is a primary cause of hamstring tightness. This tightness often couples with muscle weakness, hindering proper back support and postural maintenance. When functioning correctly, your hamstrings should work harmoniously with core and leg muscles. They provide stability and power, essential for everyday actions. However, issues arise when they become tight and weak, affecting other body areas and amplifying back pain. But how should one approach this? Stretching alone often isn't enough, as it misses vital factors. More importantly, certain stretches can aggravate back issues further. While hamstring flexibility is vital for back health, its effectiveness hinges on the manner it's approached. The answer? Strengthening exercises. Incorporating exercises that focus on strength can mitigate both hamstring and back pain. Over time, as you bolster your strength, you'll enhance mobility and reduce the risk of re-injury. In our Back In Shape Program, we offer a holistic approach, focusing on both stretching and strengthening. Through understanding, we can tackle hamstring and back issues more effectively. Want to delve deeper into this intricate relationship? Click the link below to read the full article or listen to our comprehensive podcast on the topic. 🗞️ Issue 57 - Tight Hamstrings and Low Back Pain: Unlocking the Hidden Connection 👉 https://backinshapeprogram.com/2023/08/tight-hamstrings-and-low-back-pain-unlocking-the-hidden-connection/ 🗞️ Join The Sunday Newsletter Free: 👉 https://backinshapeprogram.com/sunday/ You can also listen to the latest BISPodcast episodes using the links below: 🎙️Spotify: https://open.spotify.com/show/5kKHnZoyL8Awg0aU3onE4o 🎙️Apple Podcasts: https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524 📽️YouTube: https://www.youtube.com/backinshapeprogram #BackInShapePodcast #BackInShape #BackInShapePodcast