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Back Pain Solutions helps you identify the cause of back pain and get you back to doing the activities you love
Episodes
Tuesday Oct 15, 2024
Tuesday Oct 15, 2024
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
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Tuesday Oct 08, 2024
Tuesday Oct 08, 2024
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
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eBook: https://smartstrong.ck.page/dda17bdf60
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Tuesday Sep 24, 2024
Tuesday Sep 24, 2024
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
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eBook: https://smartstrong.ck.page/dda17bdf60
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Tuesday Aug 06, 2024
Tuesday Aug 06, 2024
In this episode, hosts Ben James and Jacob Steyn explore the contentious topic of dead hanging for lower back health. Ben champions the exercise for its potential to build back strength and support shoulder health, but the hosts advise caution for back health. They highlight the necessity of proper assessment before attempting dead hangs. Sharing his personal experience, Jacob reveals that dead hanging did not alleviate his low back pain, and Ben concurs, providing anatomical and research-based reasons why this technique might not be suitable for everyone.
The discussion delves into the effectiveness and safety of dead hanging, examining its potential benefits and risks. They consider factors such as body type, injury stage, and the importance of personalised assessments. The episode also touches on alternative methods for back pain relief and offers a balanced view on the mixed opinions surrounding dead hangs.
Whether you're curious about the benefits of dead hanging or seeking expert advice on managing back pain, this episode provides valuable insights and practical guidance. Tune in for a thorough examination of one of today's most debated exercise techniques for back health.
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eBook: https://smartstrong.ck.page/dda17bdf60
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https://smartstrong.co.uk/contact-us/
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Tuesday Jul 30, 2024
Tuesday Jul 30, 2024
In this insightful episode, Ben James and Jacob Steyn explore the complexities of assessing and addressing leg length discrepancies in clinical practice. They delve into the importance of using blocks to enhance prone line positions, recentralise pain, and address underlying mechanisms through core stabilization and inflammation reduction. The duo emphasises a holistic approach that not only provides symptom relief but also focuses on long-term conditioning and stability.
Tune in to discover:
- The impact of leg length discrepancies on back pain and overall health
- How core conditioning exercises can improve stability for patients with leg length discrepancies
- The role of heel lifts in managing leg length discrepancies and the importance of combining them with conditioning exercises
- Strategies for assessing glute activation and addressing muscle imbalances to alleviate lower back pain
- Insights into the relationship between leg length discrepancies and conditions like sciatica
- Case studies of high-level athletes who successfully compensate for leg length discrepancies
Ben and Jacob share their expertise on the importance of a personalized and comprehensive treatment plan, challenging the misconception that leg length discrepancies are solely structural issues. They highlight the need for ongoing education and support to help patients manage their pain and enhance their overall well-being.
Don't miss this episode packed with practical advice, research insights, and actionable strategies for managing leg length discrepancies and improving back health. Visit our website for additional resources and support on your journey to better back health.
Resources…
eBook: https://smartstrong.ck.page/dda17bdf60
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https://smartstrong.co.uk/contact-us/
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Tuesday Jul 23, 2024
Tuesday Jul 23, 2024
In this enlightening episode, Jacob Steyn and Ben James tackle the complexities of managing chronic back pain, emphasizing the importance of understanding healing timeframes and setting realistic patient expectations. They delve into the crucial role of behavioral changes and holistic approaches, including good posture, relaxation exercises, and identifying the root causes of chronic low back pain.
Listeners will gain valuable insights into:
- Educating patients on tissue types and expected recovery timelines
- Challenging and managing patient expectations for a realistic recovery journey
- The significance of a consistent home exercise plan and lifestyle modifications
- Reassuring patients about the possibility of full recovery with the right plan, even if it takes up to a year
- The impact of sensory changes within the nervous system on chronic pain
Jacob and Ben share their expertise on the variability of individual recovery, the importance of persistence, and the need for ongoing education and support to help patients manage their pain effectively. They discuss strategies for educating patients about nervous system changes, identifying specific lifestyle or occupational factors prolonging recovery, and overcoming plateaus in progress.
Tune in to discover how to empower yourself or your patients with a personalised plan of action for managing chronic low back pain and achieving long-term relief. Don't miss out on this episode packed with practical advice and expert insights.
Visit our website for additional resources and support on your journey to better back health.
Resources…
eBook: https://smartstrong.ck.page/dda17bdf60
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https://smartstrong.co.uk/contact-us/
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Tuesday Jul 16, 2024
Tuesday Jul 16, 2024
In this episode, hosts Ben James and Jacob Steyn dive deep into the crucial role muscle mass plays in maintaining low back health. They discuss the delicate balance required to avoid the pitfalls of too little or too much muscle mass. Listeners will learn how insufficient muscle mass can limit the ability to adapt to progressive exercises, while excessive muscle mass can lead to back pain.
Ben and Jacob emphasize building muscle through a balanced diet and a graded exercise program tailored to various fitness levels and age groups. They debunk common misconceptions and provide actionable advice on achieving the right muscle mass for optimal stability, control, and athletic performance.
Tune in to discover:
- The relationship between muscle mass and back health
- How to develop graded exercise programs for safe muscle building
- The importance of control and quality movement
- Specific approaches for different groups, including athletes and older adults
- Practical tips on diet and exercise consistency for muscle growth
Don't miss this informative episode, packed with evidence-based insights and expert recommendations. Visit our website and check out our ebook for more exercises and tips to support your journey to better back health.
Resources…
eBook: https://smartstrong.ck.page/dda17bdf60
Send Us A Question…
https://smartstrong.co.uk/contact-us/
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Tuesday Jul 09, 2024
Tuesday Jul 09, 2024
In this episode, Ben James and Jacob Steyn dive into the potential of vitamin B12 in reducing back pain. They discuss intriguing studies that show a correlation between low B12 levels and increased pain, emphasizing the crucial role of B12 found in animal food sources. The conversation sheds light on the risks of B12 deficiency for those following a vegan or vegetarian lifestyle and the challenges of identifying this deficiency through standard blood tests.
Ben and Jacob highlight the importance of functional medicine, advanced blood testing, and biome-genome testing to accurately identify patients with B12 deficiencies. They explore the potential benefits of B12 supplementation, with Jacob advocating for B12 injections and Ben suggesting supplementation for patients experiencing persistent symptoms.
The episode also covers the impact of gut health on B12 absorption, the limitations of standard blood tests, and the physiological effects of B12 deficiency on pain perception and inflammation. Tune in to learn about practical action items for addressing B12 deficiency, the benefits of B12 injections, and why considering B12 levels is crucial for effective back pain management.
Action Items:
- Consider testing B12 levels or supplementing for patients who are vegetarian/vegan or have gut issues affecting absorption.
- Discuss B12 testing and supplementation with patients who do not improve as expected with treatment.
- Revisit the B12 topic in more detail in a future podcast, including testing challenges and oral supplementation research.
Join us for this insightful episode as we explore how vitamin B12 can be a game-changer in back pain management!
Resources…
eBook: https://smartstrong.ck.page/dda17bdf60
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https://smartstrong.co.uk/contact-us/
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Tuesday Jul 02, 2024
Tuesday Jul 02, 2024
In this episode, Ben James and Jacob Steyn tackle the intricate challenges of diagnosing and treating hip pain. They emphasise the importance of understanding hip anatomy and incorporating psychosocial factors into treatment plans for better outcomes. Through various patient case studies, they highlight the necessity of thorough examinations and patient education to accurately address back pain linked to hip issues.
Key topics include the critical role of glute activation and conditioning in managing hip pain, and the interconnection between hip health and back health. The discussion also covers how limited hip mobility can affect activities like golf, and the benefits of hip mobilisation exercises for improving flexibility and joint health.
Action Items:
- Assess hip range of motion and identify activities that may aggravate the joint in patients with hip pain.
- Implement glute activation exercises before stretching tight hip flexors to improve hip range of motion.
- Educate patients on hip anatomy and the common areas where true hip joint pain is felt.
- Highlight the importance of glute strength and hip mobility for overall back health in future episodes.
Resources…
eBook: https://smartstrong.ck.page/dda17bdf60
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https://smartstrong.co.uk/contact-us/
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Tuesday Jun 25, 2024
Tuesday Jun 25, 2024
In this enlightening episode, Ben James and Jacob Steyn discuss the critical importance of a balanced approach to bone health. They emphasize the potential risks of excessive calcium supplementation and highlight the benefits of obtaining calcium through dietary sources and engaging in weight-bearing exercises.
Focusing on the proactive management of osteoporosis, Ben and Jacob advocate for a holistic approach that integrates dietary changes and regular exercise. They explore the potential cardiovascular risks associated with calcium supplements, such as arterial deposits and atherosclerosis, and underscore the importance of high-quality, weight-bearing exercises like squats, which have been shown to significantly increase bone density in the lower spine and femoral neck.
The episode delves into the broader context of bone health, discussing how daily activities and diet play a larger role in preventing osteoporosis than previously thought. They also address the indirect mortality risks posed by osteoporosis-related falls and fractures, reinforcing the need for a proactive stance on bone health.
Ben and Jacob encourage listeners to adopt sustainable lifestyle changes that promote overall health, rather than relying solely on supplements. Tune in to gain valuable insights into effective strategies for enhancing bone health and preventing osteoporosis through a well-rounded, proactive approach.
Resources…
eBook: https://smartstrong.ck.page/dda17bdf60
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https://smartstrong.co.uk/contact-us/
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Tuesday Jun 18, 2024
Tuesday Jun 18, 2024
In this informative episode, Ben James and Jacob Steyn delve into the potential benefits of supplements, vitamins, and hyaluronic acid for preventing and managing back pain. They highlight the importance of optimising hydration and nutrition to the intervertebral discs, emphasising the anti-inflammatory properties of Omega-3 supplements and the benefits of vitamins D and K2 for bone health.
Ben and Jacob discuss the role of mitophagy in intervertebral disc health and offer proactive strategies for maintaining back health through daily spine hygiene, regular exercise, and targeted supplementation. While supplements can be beneficial, they note that they are not a miraculous cure for pain and recovery but rather a valuable component of a comprehensive approach to spine care.
Tune in to learn about the best practices for integrating supplements into your health regimen and discover actionable strategies to enhance your overall back health.
Resources…
eBook: https://smartstrong.ck.page/dda17bdf60
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https://smartstrong.co.uk/contact-us/
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Tuesday Jun 11, 2024
Tuesday Jun 11, 2024
In this episode, Ben James and Jacob Steyn explore proactive approaches to preventing back pain and maintaining optimal health. They emphasise the importance of education, understanding your body, and incorporating daily spine hygiene practices and graded exercise programs into your routine. Ben and Jacob highlight the significance of physical activity and a balanced lifestyle, advocating for a more proactive stance on back and musculoskeletal health.
The discussion covers various preventative measures, including individualized education and exercise plans, the role of manual therapy, and the necessity of patient motivation and responsibility in physical therapy. Ben and Jacob address the challenges of promoting proactive health, adjusting their approach to meet each patient's unique needs and preferences.
Tune in to discover actionable strategies for preventing back pain, maintaining long-term health, and fostering a proactive approach to your well-being.
Resources…
eBook: https://smartstrong.ck.page/dda17bdf60
Send Us A Question…
https://smartstrong.co.uk/contact-us/
Website...