Back Pain Solutions

Unlocking Back Power: The Hidden Role of the Latissimus Dorsi

In this episode of the Back Pain Solutions podcast, Ben James and Jacob Steyn dive into a muscle that often flies under the radar - but plays a huge role in your back health and core stability: the latissimus dorsi. Commonly known as the "lats," these powerful muscles are critical for everything from squats and deadlifts to simply opening a door.

Discover how proper lat activation can transform your movement, prevent back pain, and boost performance in daily life and sport. Ben and Jacob break down the anatomy and function of the lats, why they're essential for connecting upper and lower body movement, and how to start activating them today using simple exercises like the lat spread and hand-draw technique.

 

🎯 Actionable Takeaways:

• Learn the lat spread and hand-draw exercises to activate your lats.

• Incorporate lat engagement into everyday movements.

• Understand how the lats support the thoracolumbar fascia and spine.

Whether you're rehabbing an injury, training for performance, or just trying to move better—this episode is a must-listen.

 

👉 Learn why slow progress is still progress - and how the right routine can transform recovery.

👉 Got questions? Reach out to Ben or the SmartStrong team for tailored advice and support.

 

👉 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/O7FOBD71Ado

 

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 Frustration to Freedom: Resolving Long-Term Leg & Glute Pain – A Real Patient Case Study

In this powerful case study, Jacob Steyn breaks down the complex journey of a 47-year-old sporty woman who battled persistent leg and glute pain for years - with no lasting relief from multiple practitioners. Starting with buttock pain, a swollen-feeling calf, and foot tingling, her symptoms masked a deeper issue: low back instability and nerve tension.

Jacob shares the exact step-by-step rehab approach he used, from initial relaxation and posture work to introducing advanced core stability exercises like bird dogs and side planks. Over five months, with patience and consistency, she returned to pain-free walking - and even started running again.

Whether you're a practitioner or someone struggling with similar symptoms, this episode offers valuable insights into why chronic pain can be misleading, how to assess it properly, and the kind of commitment needed to overcome it.

 

👉 Learn why slow progress is still progress - and how the right routine can transform recovery.

👉 Got questions? Reach out to Ben or the SmartStrong team for tailored advice and support.

 

👉 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/2JF9qI4G4d8

 

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 

Hip Mobility & Back Health: What You Need To Know

Tight hips? Struggling with deadlifts or squats? In this episode, Ben James dives into the vital connection between hip mobility and lower back health. Answering a listener’s question about hip discomfort during lifts, Ben shares real-world strategies to improve movement, reduce pain, and protect your spine.

Discover why your squat stance might be working against you, and how a sumo-style setup could be the game-changer you’ve been missing. From dynamic mobility drills like the hip airplane and 90-90 switches to power-building moves like goblet and Cossack squats, Ben breaks down the exercises that actually move the needle - without over-stressing your back.

Ben also explores the critical role of individual hip anatomy when it comes to movement quality and performance. Not all hips are built the same, and pushing through pain in pursuit of textbook form can actually do more harm than good. This episode highlights the importance of adapting your training to suit your own range of motion, encouraging a smarter, more sustainable approach to strength and mobility.

You'll learn:

• Why hip stiffness often leads to back pain (and how to fix it)

• How to tailor your stance based on your anatomy

• The key differences between dynamic and static stretching for hip health

• The top 4 mobility exercises to build stronger, more resilient movement patterns

Whether you're lifting for performance, recovery, or daily life - this episode will help you move better and feel stronger.

 

👉 Got questions? Reach out to Ben or the SmartStrong team for tailored advice and support.

👉 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/ryuC5VufJQs

 

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 

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