Back Pain Solutions

The Hidden Cause of Buttock Pain: Why Nerve Tension, Not Muscles, May Be to Blame

Many people struggle with persistent hamstring and buttock pain, often misdiagnosed as a muscle strain or a tendon issue. In this episode, Jacob shares the case of a middle-aged field hockey player who endured years of discomfort despite consulting multiple therapists. Through detailed assessment, Jacob uncovered the real culprit: nerve tension linked to low back instability - an issue that had gone undetected for years.

Jacob breaks down how to distinguish nerve-related pain from muscle injuries, why traditional treatments often fail in these cases, and what steps are crucial for long-term recovery. He explains why certain activities, including sports, may need to be temporarily modified and how patience plays a vital role in healing.

If you or someone you know has struggled with unresolved glute or hamstring pain, this episode is packed with practical insights to help identify the root cause and take the right steps toward lasting relief. Plus, Jacob shares additional resources to help you manage and prevent low back pain for the long run.

👉 Download the Smart Strong back health ebook for practical strategies to improve your spine health - https://smartstrong.ck.page/dda17bdf60
👉 Got questions? Reach out to Ben or Jacob for expert advice and guidance at info@smartstrong.co.uk
👉 Looking for a personalised approach? Consider a 1:1 program with Smart Strong to tackle your chronic back issues effectively.

Don’t let these common mistakes hold you back from a pain-free life - tune in now! And if you found this episode helpful, please leave us a review to help others take control of their back health.

 

You can watch on YouTube here: https://youtu.be/T3IrZ97H-3I

 

Resources…

Free webinar: https://www.eventbrite.co.uk/e/1248140093619?aff=oddtdtcreator

 

Free eBook: https://smartstrong.ck.page/dda17bdf60

 

Send Us A Question…

https://smartstrong.co.uk/contact-us/

 

Website... 

www.smartstrong.co.uk 

Back Pain Myths Busted: The 3 Biggest Mistakes to Avoid

Too many people get stuck in the frustrating cycle of back pain because of common but avoidable mistakes. In this episode, Ben James breaks down the three biggest errors in back pain management - resting too much, chasing short-term relief, and neglecting daily spine hygiene. He explains why bed rest can actually make things worse, how poor posture and repetitive movements contribute to long-term issues, and why core endurance and stiffness exercises are key to lasting back health.

Ben also shares a powerful success story of a patient who transformed their back health through a combination of hands-on therapy and active rehabilitation. If you’ve been struggling with back pain, this episode is packed with evidence-based strategies to help you take control and start moving forward with confidence.

👉 Download the Smart Strong back health ebook for practical strategies to improve your spine health - https://smartstrong.ck.page/dda17bdf60
👉 Got questions? Reach out to Ben or Jacob for expert advice and guidance at info@smartstrong.co.uk
👉 Looking for a personalised approach? Consider a 1:1 program with Smart Strong to tackle your chronic back issues effectively.

Don’t let these common mistakes hold you back from a pain-free life - tune in now! And if you found this episode helpful, please leave us a review to help others take control of their back health.

 

You can watch on YouTube here: https://youtu.be/99wH718_4nk

 

Resources…

Free webinar: https://www.eventbrite.co.uk/e/1248140093619?aff=oddtdtcreator

 

Free eBook: https://smartstrong.ck.page/dda17bdf60

 

Send Us A Question…

https://smartstrong.co.uk/contact-us/

 

Website... 

www.smartstrong.co.uk 

From IT to Iron: Arjen’s Journey to Building the Ultimate Gym

In this episode, Jacob Steyn sits down with Arjen, a 46-year-old entrepreneur and gym owner, to discuss his incredible journey from a corporate IT career to running one of the most successful CrossFit gyms in the Netherlands. Arjen shares how he and his brother took a leap of faith, transforming their passion for fitness into a thriving business.

He opens up about the challenges of transitioning from the corporate world, the evolution of their gym from a small industrial space to a premium riverside location, and the personal health transformations that have fuelled his success. From overcoming a knee injury without surgery to optimising his training, nutrition, and recovery, Arjen reveals the key habits that have taken his performance—and his gym—to the next level.

Plus, he gives an exciting glimpse into the future, including ambitious plans to create the best gym in the Netherlands. Whether you're an entrepreneur, a fitness enthusiast, or someone looking for inspiration to make a bold career shift, this episode is packed with insights you won’t want to miss!

 

You can watch on YouTube here: https://youtu.be/G1bXgeTqaXs

Resources…

Free webinar: https://www.eventbrite.co.uk/e/1248140093619?aff=oddtdtcreator

 

Free eBook: https://smartstrong.ck.page/dda17bdf60

 

Send Us A Question…

https://smartstrong.co.uk/contact-us/

 

Website... 

www.smartstrong.co.uk 

Pain-Free for Life: The Power of Preventative Back Care

Lower back pain is one of the most common—and preventable—musculoskeletal issues affecting millions of people worldwide. In this episode, Ben James dives deep into the importance of proactive and preventative care to keep your spine healthy and pain-free.

He breaks down why a bespoke recovery plan is essential, emphasising daily spine hygiene, movement patterns, and a progressive exercise routine to build core strength and stability. Ben also explores the role of chiropractic care, soft tissue work, and rehabilitation strategies in supporting recovery and long-term musculoskeletal health.

Beyond treatment, Ben highlights the hidden dangers of poor posture and prolonged sitting, particularly in the workplace, and how they contribute to both pain and lost productivity. He stresses the importance of education, regular check-ups, and lifestyle adjustments to prevent back issues before they start.

Tune in to learn:
✔️ How to create a personalized strategy for back health
✔️ The daily habits that can prevent chronic pain
✔️ Why posture and movement patterns are crucial to long-term relief
✔️ How musculoskeletal health affects mental well-being and workplace performance

👉 Take control of your back health today! Reach out at info@smartstrong.co.uk or schedule a free call to start your recovery journey.

You can watch on YouTube here: https://youtu.be/mYWWx7rQf8A

 

 

Resources…

Free webinar: https://www.eventbrite.co.uk/e/1248140093619?aff=oddtdtcreator

 

Free eBook: https://smartstrong.ck.page/dda17bdf60

 

Send Us A Question…

https://smartstrong.co.uk/contact-us/

 

Website... 

www.smartstrong.co.uk 

Parenting Without Pain: A Young Mother’s Journey to Back Health

In this episode, we delve into the case study of a 25-year-old mother dealing with chronic lower back pain brought on by the daily challenges of lifting her young children. Ben James and Jacob Steyn discuss the physical and emotional toll of postpartum recovery, including weakened abdominal muscles, compromised spinal stability, and the persistent strain placed on the lower back by repetitive parenting tasks.

With a focus on addressing the root causes of chronic back pain, the hosts share practical, evidence-based strategies to prevent and manage discomfort.

Learn how to protect your spine with proper lifting mechanics, use a step to safely lift children from a cot, and support your lower back during tasks like bathing or feeding. They also highlight the critical role of diaphragmatic breathing in reactivating core muscles, reducing strain, and creating lasting spinal stability.

This episode is packed with actionable tips for parents navigating the challenges of chronic back pain, offering insights into proactive self-care, spinal hygiene, and movement mindfulness. Whether you’re a new parent or simply seeking ways to improve your lower back health, this episode provides the tools and knowledge to help you move forward with confidence and strength.

 

You can watch on YouTube here: https://youtu.be/7c8cpnp-pbQ

 

 

Resources…

eBook: https://smartstrong.ck.page/dda17bdf60

 

Send Us A Question…

https://smartstrong.co.uk/contact-us/

 

Website... 

www.smartstrong.co.uk 

Stay Hydrated, Stay Healthy: Unlocking the Link Between Hydration and Back Pain

In this episode of the podcast, Ben James and Jacob Steyn dive into the critical role hydration plays in maintaining back health. Did you know that the human body is made up of 60-80% water and that your intervertebral discs contain 66-86% water? Proper hydration is essential for keeping these discs healthy and preventing back pain.

The duo explore how chronic dehydration, often linked to modern lifestyles and diuretics like coffee, can lead to weakened and dehydrated discs, exacerbating back issues. They also discuss the science behind proteoglycans and their role in attracting fluid to the discs, underscoring the importance of movement for fluid exchange.

Practical tips include increasing daily water intake, adding electrolytes like magnesium, potassium, and sodium to boost hydration, and ensuring the quality of your drinking water. Learn how small changes in your hydration routine can make a big difference in your back health.

Tune in to discover how staying hydrated can support your spine and overall well-being. Don’t miss this insightful and actionable episode!

 

You can watch on YouTube here: https://youtu.be/eWyd2KJXBzY

 

 

Resources…

eBook: https://smartstrong.ck.page/dda17bdf60

 

Send Us A Question…

https://smartstrong.co.uk/contact-us/

 

Website... 

www.smartstrong.co.uk 

Back Pain After Squats & Deadlifts? Fix Your Form and Find Relief!

In this episode, we dive deep into one of the most common issues lifters face—back pain after squats and deadlifts. Discover the critical reasons why squats can lead to back discomfort, often due to excessive back muscle use, spinal compression, and irritation. Deadlifts, especially from the floor, present a unique challenge in maintaining a neutral spine, particularly in the bottom position.

We explore essential techniques for proper bracing, compression, and core activation to prevent injury and build strength safely. You’ll learn about lower cross syndrome, a common cause of core weakness, and exercises like the baby three-month supine from DNS, which can improve bracing and diaphragm activation.

Actionable insights include:

• How to assess your body positioning and bracing techniques
• Exercises to address lower cross syndrome, focusing on hip mobility and glute activation
• Bracing drills to activate your core, creating stability through your entire lift

Whether you’re new to lifting or looking to fine-tune your technique, this episode offers valuable tips to help you build a pain-free foundation for squats and deadlifts. Tune in to transform your approach and lift smarter, not harder!

 

You can watch on YouTube here.

 

 

Resources…

eBook: https://smartstrong.ck.page/dda17bdf60

 

Send Us A Question…

https://smartstrong.co.uk/contact-us/

 

Website... 

www.smartstrong.co.uk 

Postpartum Back Health: Rebuilding Core Strength for Long-Term Relief

In this episode, Ben James and Jacob Steyn dive into a crucial yet often overlooked topic: postpartum back health. They discuss why so many women experience lingering back pain months or even years after childbirth, uncovering the impact of conditions like diastasis recti (abdominal separation) and weak pelvic floors. Ben and Jacob explain how rebuilding core strength and focusing on pelvic floor health can be a game changer for new mothers, helping to reduce back pain and improve overall stability.

With a practical approach, they introduce simple exercises centered around diaphragmatic breathing and core activation, making it easy for new mothers to integrate these movements into daily life. They emphasise the importance of early intervention and core training, offering listeners valuable insights on how to manage and prevent postpartum back issues effectively. This is the first of a multi-episode discussion, so stay tuned for more in-depth guidance and exercises to support postpartum health.

If you’re a new mother or know someone who could benefit, tune in for actionable advice on reclaiming back and core strength!

 

You can watch on YouTube here.

 

 

Resources…

eBook: https://smartstrong.ck.page/dda17bdf60

 

Send Us A Question…

https://smartstrong.co.uk/contact-us/

 

Website... 

www.smartstrong.co.uk 

Squat Smarter If You Squat At All: Back Health Benefits & Risks

In this episode, Ben and Jacob dive into the world of squatting, exploring its impact on back health. They discuss the benefits of squats for improving joint integrity, bone density, and muscle recruitment but caution against improper technique—especially for those with back pain or injuries. With a focus on individualised guidance, they explain how to safely incorporate squats into your routine or suggest alternatives like glute bridges and lunges for those who may not be suited for traditional squats. Whether you're a seasoned gym-goer or in rehabilitation, this episode offers essential insights to squat smarter and protect your back.

Tune in to learn how to tailor your squat routine for optimal health and avoid common mistakes!

 

You can watch this podcast episode with video on YouTube here:

https://youtu.be/pN1Rwg81vsA

 

Resources…

eBook: https://smartstrong.ck.page/dda17bdf60

 

Send Us A Question…

https://smartstrong.co.uk/contact-us/

 

Website... 

www.smartstrong.co.uk 

Back Pain and Moving House: How Preparation and Smart Lifting Will Help You Stay Pain-Free

In this episode, Ben James and Jacob Steyn dive into a topic that many back pain sufferers dread: moving house. Jacob recounts his recent experience of managing a major house move while keeping his back pain in check, offering a step-by-step guide on how he prepared his body and mind for the physical challenge. He emphasies the importance of planning ahead, setting realistic expectations, and knowing your physical limits—especially if you’re prone to back issues. Over the course of two weeks, Jacob carefully dismantled furniture and packed over 80 boxes, ensuring that he didn’t overload himself in the process. He explains how breaking tasks into manageable chunks and using proper ergonomics, like lifting with the hips and not the back, helped him avoid injury.

On the actual moving days, Jacob adopted a systematic approach, moving heavy items first when his energy levels were highest. He also enlisted help for larger, more strenuous tasks, knowing that trying to do everything alone could be a recipe for disaster. His story highlights how consistent strength training and conditioning played a vital role in keeping his back strong and resilient throughout the move, despite the physical toll it took.

Ben and Jacob stress that the key to managing big physical tasks like moving is a combination of smart preparation, body awareness, and regular exercise. Whether you're planning a move or facing other physical challenges, this episode is packed with actionable tips to help you protect your back and avoid flare-ups. Discover how a thoughtful approach can make moving day much smoother—even if you’ve had a history of back pain.

 

You can watch this podcast episode with video on YouTube here:

https://youtu.be/L_rwHoCYStE

 

Resources…

eBook: https://smartstrong.ck.page/dda17bdf60

 

Send Us A Question…

https://smartstrong.co.uk/contact-us/

 

Website... 

www.smartstrong.co.uk 

Mastering L5 Disc Herniation: Daily Spine Hygiene and Long-Term Conditioning

In this episode, Ben James and Jacob Steyn take a comprehensive look at managing L5 disc herniation with a focus on the critical role of consistent exercise and daily spine hygiene. They explain why disc herniation management should focus on overall disc health, regardless of whether it's at the L4-L5 or L5-S1 level. Ben and Jacob emphasise the importance of taking regular movement breaks throughout the day to reduce disc pressure and accelerate healing—an essential practice for desk-bound patients or those with physically demanding jobs. They offer actionable tips like setting alarms or using apps to remind patients to move and stretch, helping to establish a routine that becomes second nature.

The duo also stresses the importance of continuing spinal exercises long after pain subsides to prevent re-injury and avoid the cycle of flare-ups. They highlight the need to build a "buffer" through long-term conditioning, helping patients stay ahead of pain rather than chasing quick fixes. Whether you're recovering from a disc herniation or want to prevent one, this episode is packed with practical insights for lasting disc health.

 

Watch on YouTube here: https://youtu.be/7xyZBKaNLn4

 

Resources…

eBook: https://smartstrong.ck.page/dda17bdf60

 

Send Us A Question…

https://smartstrong.co.uk/contact-us/

 

Website... 

www.smartstrong.co.uk 

Seasonal Shifts & Back Health: How to Stay Active and Pain-Free All Year Round

As we transition from the warm, active days of summer into the colder months, here in Europe we explore the often-overlooked challenges of maintaining back health during these seasonal changes. In this episode, we emphasise the importance of staying physically active despite unfavourable weather and discuss the dangers of becoming complacent as routines shift. You’ll learn why a consistent routine of exercise, proper posture, and spine hygiene is crucial to preventing pain and injury—whether you’re at a desk job or have more physically demanding work.

We also dive into the role of nutrition and gut health in managing energy levels and overall well-being, explaining how poor diet can lead to fatigue and make it harder to stay active. We share practical tips for creating a balanced lifestyle that integrates physical movement, adequate rest, and self-care practices—focusing on how these habits can prevent back pain relapses.

With insightful advice on the connection between mental and physical health, the episode encourages listeners to take ownership of their well-being, especially during seasonal transitions. You’ll walk away with actionable strategies to prioritise your health and keep your body pain-free, no matter what the weather brings.

 

Watch on YouTube here: https://youtu.be/jL4rOc1o1vM

 

Resources…

eBook: https://smartstrong.ck.page/dda17bdf60

 

Send Us A Question…

https://smartstrong.co.uk/contact-us/

 

Website... 

www.smartstrong.co.uk