Episodes
Thursday Nov 26, 2020
COVID-19: Will You Be A Better Version Of Yourself Post Pandemic?
Thursday Nov 26, 2020
Thursday Nov 26, 2020
The global pandemic has impacted us all across the globe in same way and had a detrimental impact on our back health and mental health as many people have had to adjust to working from home. Poor workstations, a lack of interaction, and uncertainty have all influenced our lives this year and had a negative impact on well-being. As we move forward, there is no doubt that many people will reflect back on this period. Can you honestly say that you’ve taken action to look after your health and your self-development? As Hippocrates once said…’A wise man ought to realise that health is his most important possession'.
In this episode we’re checking in to see if you’re taking a proactive approach to the strange circumstances, we find ourselves in. do you have a healthy routine, are you eating a health diet, are you staying hydrated throughout the day? We hope to make you think, and to make you take some action on the back of podcast because you’re worth looking after.
Some of the things to consider:
- Have you honestly taken action to do some daily exercise to support your back and mental health?
- Could a proactive approach make you more resilient to future infections?
- How important is movement to your back health?
- Have you established a healthy morning routine to support your health and well-being?
- Do you want to come out of this pandemic better than you were at the beginning?!
Highlights
Setting a healthy daily routine, incorporated daily exercise, and eating well will have fundamental benefits on your back health, your mental health and your future resilience. Don’t wait to be unwell before you take action. Take a proactive, preventative approach to your health and you will be better placed to resist future illnesses and injury. Far too often we wait for problems to occur rather than looking to prevent them in the first place. Will you be someone who comes out of the pandemic a better person or will you be worse off for it? The choice is yours but we believe you’re worth investing in.
For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content.
If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health.
Resources…
eBook: https://smartstrong.ck.page/dda17bdf60
Send Us A Question…
https://smartstrong.co.uk/contact-us/
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Thursday Nov 19, 2020
Sensible Training Guidance & And Avoiding The Pitfalls Of Training
Thursday Nov 19, 2020
Thursday Nov 19, 2020
When I was young, I had one goal and that was to be strong, fast and smart in whichever sport I did. I did waterpolo, swimming, athletics, rugby, cricket, triathlon and tennis. All at quite a high level and others competing for my province at home in South African. In other words, it was very competitive! I was running on hard surfaces and with not the best nutrition, recovery strategy or rest. My knowledge of what was good for my body and how to build tolerance was non-existent. I had on and off days and could never understand why I had an off day. I thought it was just normal. Looking back, I now know that I was shooting in the dark and sometimes had a hit and sometimes missed. I wish I had more knowledge, resources for a better training strategy and a mentor.
In this episode Jacob discusses aspects of training that he wishes someone had brought to his attention when he was younger. Aspects which would have helped him to understand his body better and what it needed as a young guy going all out numerous times a week in the gym or field. In doing so, we hope to help listeners to avoid pitfalls in their own training and be more resilient to injury.
Some of the things you’ll discover:
- Which aspects to consider when training
- Why it is important to re-evaluate your training philosophy regularly
- Why nutrition is key to limiting off days at the gym or on the field
- Why listening to reputable strength and conditioning coaches or sports scientists is a very good idea
- Learning which exercises is dangerous long term for joint health is a mush, especially when you are young
Highlights
Find out why you should pay attention to the aspects in this podcast to lay a solid foundation which will later look after you when you need your body for other things besides training or work. When you are young and inexperienced you often act carelessly, and to a certain extent this is needed, acting as a learning school but what we learn from it and how we apply this really matters when it comes to long term joint and physical health. We want our bodies to function in later life close to how we functioned as young adults. This is possible if we understand that our body's need a certain stimulation in the gym or sports field allowing us to build tolerance in a joint sparing way.
For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content.
If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health.
Resources…
eBook: https://smartstrong.ck.page/dda17bdf60
Send Us A Question…
https://smartstrong.co.uk/contact-us/
Website...
Thursday Nov 12, 2020
Facet Joint Syndrome; Facet Joint Pain & Facet Joint Treatment
Thursday Nov 12, 2020
Thursday Nov 12, 2020
Lower back pain can come on suddenly or gradually and is sometimes the direct result of a fall or injury. The complex structure of the spine means even small amounts of strain can cause pain or injury. When we consider the amount of effort that our back muscles must exert for example just to lift an object off the ground, then this should be no surprise. This is even less surprising when we consider how poorly people often perform such movements. Lifting a 40-kilogram object off the ground results in up to 400 kilograms of equivalent effort on the muscles of the lower back so you can imagine the potential risks if we do not keep our back in neutral during such movements. Acute injuries in the lower back are less common than those caused by repetitive microtrauma, but poor lifting technique can result in acute episodes of pain.
In this episode we discuss lumbar facet syndrome following inappropriate lifting technique, which resulted in significant pain. Lumbar facet syndrome is a painful irritation in the posterior structures of the spine and is most commonly caused by repetitive microtrauma, resulting in chronic degeneration over time. Swelling in local tissues can cause irritation of surrounding nerves leading to discomfort. Acute events can also result in small capsular tears of the involved facet joints such was the likely cause of acute pain in this case. Patients will often experience a secondary discomfort in surrounding muscles as they react to protect the area, becoming tight due to hypertonic contraction. Lumbar facet syndrome can be treated, and managed, effectively with conservative modalities such as mobilization and manipulation alongside an exercise-based approach for longer term resolution.
Some of the things you’ll discover…
- An understanding of the local, and relevant anatomy
- The incidence of lumbar facet syndrome and who is most commonly affected by the condition
- Characteristics of the condition and how you’re most likely to feel if you experience it
- What you can expect from a clinician examining you
- What is the prognosis of the condition and how can you manage discomfort over the long term?
- What the treatment options are for lumbar facet syndrome
Highlights
Lumbar facet syndrome is a common cause of lower back pain as a result of repetitive micro trauma leading to degeneration. People can experience acute episodes of facet syndrome as a result of poor lifting techniques, or movement, although there is often underlying degeneration already present. The condition can be managed effectively with conservative management which can effectively reduce symptoms. Some patients will benefit from long term management to maintain mobility within the involved joint structures, alongside exercise and education to improve posture and reduce the risk of acute events.
For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content.
If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health.
Resources…
eBook: https://smartstrong.ck.page/dda17bdf60
Send Us A Question…
https://smartstrong.co.uk/contact-us/
Website...
Thursday Nov 05, 2020
Thursday Nov 05, 2020
Lumbar spinal stenosis is defined as a degenerative condition in which there is diminished space available within the spinal canal, or spinal foramen, for the neural and/or vascular elements in the lumbar spine. Narrowing within the spine is most often due to age-related changes that take place over time. This is called "acquired spinal stenosis" and is most common in people over 50 years of age. Acquired forms of LSS can be subclassified as degenerative, spondylolisthesis - that is to say one vertebrae has slipped forward on another; iatrogenic - which is the result of post medical intervention, or examination usually postsurgical; posttraumatic, or it in some cases can be a combination of the above. For example, someone who has a historical spondylolisthesis may have degenerative changes as a result of that specific issue, which in turn leads to spinal stenosis but, like with many conditions, no two cases will be the same. Importantly, lumbar spinal stenosis is associated with substantial functional limitation of walking, disability, and an increased risk of falling. Given the impact on quality of life, as well as the additional risks, effective management is important.
In this episode, we discuss lumbar spinal stenosis and the common presenting symptoms that we find associated with this condition. We identify some of the common patterns related to the problem, such as patients leaning forward to alleviate their symptoms, which helps to identify the problem. In addition, we discuss some of the diagnostic tests used to diagnose the condition as well as the treatment options that will likely be considered to help manage symptoms.
Some of the things you’ll discover…
- The average age of patients suffering from lumbar spinal stenosis
- Which tissues are commonly the culprit of spinal canal, or foramen, narrowing?
- What are the common symptoms associated with lumbar spinal stenosis?
- The difference between neurogenic and vascular, claudication and how to differentiate the two
- Why bending backwards can often increase the symptoms a patient will experience
- Some of the different treatment options available for the management of symptoms associated with stenosis
Highlights
Spinal surgery is often an early treatment approach for patients with lumbar spinal stenosis. However, given the average age of the patient, and the associated risk factors, taking a conservative approach should be the first line approach in the management of this condition. Given the additional health benefits to people in this age category a physical therapy approach would be of benefit, although the research evidence directing specific exercise choice is still limited. Long term outcome to surgery does demonstrate clinical benefit but should always remain a consideration further along the management pathway.
For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content.
If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health.
Resources…
eBook: https://smartstrong.ck.page/dda17bdf60
Send Us A Question…
https://smartstrong.co.uk/contact-us/
Website...
Thursday Oct 29, 2020
Thursday Oct 29, 2020
In this episode, we discuss some of the inspiration behind Smartstrong and the back-pain Solutions podcast. We detail one of the seminars we attended back in 2019, out in Eindhoven, where we spent several days with world renowned back expert professor Stuart McGill where we learnt some of the fundamental principles he takes in the management of back health with his clients, following years of research over in Canada.
Dr. Stuart McGill is a professor emeritus, University of Waterloo, where he was a professor for 30 years. Over that period his laboratory and experimental research clinic investigated issues related to the causal mechanisms of back pain, how to rehabilitate back-pained people and enhance both injury resilience and performance. Professor McGill’s professional work has resulted in over 400 scientific publications, including four textbooks!! The first book, Lower back disorders: Evidence based Prevention and Rehabilitation is now on its third edition and was written for clinicians such as us. His textbook Ultimate Back Fitness and Performance provides the evidence base to design and prescribe the most appropriate exercise programs for the back. In the book titled Back Mechanic, seeks to guide readers through a self-assessment of pain triggers, then shows how to avoid these roadblocks on the road to recovery. Most recently, his book The Gift of Injury, in collaboration with champion powerlifter Brian Caroll, is about healing injury in the athlete and building resilience to compete once again.
Some of the things you’ll discover:
- Why removing the aggravating factors is fundamental in the recovery of back injury?
- How the extensor muscles in the back contribute stability to the spine
- Why it’s important not to ignore the hips when assessing the back
- Don’t be misinformed by additional investigational findings such as MRI or X-ray
- Degenerative disc disease is NOT a diagnosis!
- Why we should identify what is appropriate for the rehabilitation goal of the individual, and not simply take a generic approach to recovery
Highlights
You wouldn’t tell your mother in law she had degenerative face disease so why is degenerative disc disease so commonly reported as a diagnosis for people with back pain?! Back pain always has a cause and degenerative disc disease, or degenerative joint disease, is not a diagnosis that should be given to a patient. All back pain always has a cause and for the most part, degeneration is rarely the cause of pain. Back pain complaints require a thorough history, and examination of the problem, if it is to be managed effectively for the specific individual, there are no short cuts!
For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content.
If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health.
Resources…
eBook: https://smartstrong.ck.page/dda17bdf60
Send Us A Question…
https://smartstrong.co.uk/contact-us/
Website...
Thursday Oct 22, 2020
Why Sleep is a Skill and How To Improve It With Mollie McGlocklin
Thursday Oct 22, 2020
Thursday Oct 22, 2020
Insomnia is a sleep disorder in which people have trouble sleeping. Experiences may vary from struggling to fall to sleep to difficulty in staying asleep as long as is desired. A little google research reveals that the word insomnia has a monthly search of over 1.5 million demonstrating that this is a common issue. Given that insomnia is often followed by day time sleepiness, irritability, low energy and depressed mood it is clearly a problem! Further research demonstrates that the cumulative long-term effects of sleep loss and sleep disorders have been associated with a wide range of deleterious health consequences. From diabetes to obesity and from depression to stroke the case can be confidently made that sleep loss and sleep disorders have profound and widespread effects on human health.
In this episode we talk about the importance of sleep with Mollie McGlocklin. Mollie is the creator of Sleep Is A Skill, a company that optimizes how people sleep through a unique blend of technology, accountability, and behavioral change. Mollie’s obsession with sleep came after her own experiences when her lifelong poor sleep habits progressed to a challenging bout of insomnia. With a background in psychology & human behavior, she went deep down the rabbit hole herself to solve her sleep disturbances. She became fascinated with chronobiology and its practical applications to restore a state of homeostasis to sleep. For the past three years, she’s traveled the world testing sleep quality in different environments across the globe. Knowing the difference between a life with sleep and without; she’s dedicated to sharing the forgotten skill set of sleep.
Some of the things you’ll discover…
- How the body pulls for homeostasis, it wants us to sleep but often we’re the ones that get in the way of it!
- Just how lonely insomnia can be and the physiological responses that people can experience as a result of it
- The science of time, chronobiology, and how this can influence your sleep potential
- Just why exposure to light throughout each day is so important to your sleep health because of the full spectrum of light we’re exposed to
- How our thoughts can increase the temperature in our brain and the influence can have on our sleep
- The importance of consistency when it comes to improving your sleep
- The influence of hormones on our body and the impact they have on our sleep
- That the now common blue and green light immitted from many modern light bulbs suppresses melatonin which impacts sleep
- Why re-thinking your use of sunglasses, baseball caps and even suntan cream can be beneficial
- Understanding the influence of thought timing and the impact this can have on your sleep
- Why you may be waking up tired despite thinking you’ve slept well throughout the night
Highlights
If you want to start to improve your sleep routine, then start by getting more sun exposure daily. You need to prioritize periodic breaks throughout the day to get sun exposure, whether you’re working from home or from the office! Exposure to natural light exposes us to full spectrum light which is important to our health. Evidence shows that those that are admitted to hospital and have a room with windows recover more quickly than those that do not so the importance of light exposure cannot be underestimated. Clearly there are geographical considerations to think about particularly in those regions that experience long periods of light or darkness during different times of the year. Here it is important to set a routine to get the light exposure needed and where necessary, although not ideal, may be consider light boxes to support your exposure.
For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content.
If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health.
Resources…
eBook: https://smartstrong.ck.page/dda17bdf60
Sleep Trackers:
- Oura Rings - https://ouraring.com/
- Biostrap - https://biostrap.com/evo-pre-order/
- Whoop - https://www.whoop.com/experience/
Send Us A Question…
https://smartstrong.co.uk/contact-us/
Website...
Mollie McGlocklin Contact Details...
Website: https://www.sleepisaskill.com/
Pdf: Download "The Optimized Bedroom" PDF Now
Thursday Oct 15, 2020
Thursday Oct 15, 2020
Walking is often overlooked in the recovery process of lower back injury. The strategy best suited for the individual is of course the one best fit for their specific problem but walking should almost always form part of the rehabilitation process. The effect of walking on the tissues in and around the spine is essential and similarly when we do not get this movement it can have a detrimental impact. Walking gives the injured person the advantage of speeding up the healing process as well as aiding the mental aspect of getting outside and remaining active. The mental aspect of walking is also fundamental in the recovery process. As we increase the ability to walk pain free, we are getting feedback from our body that we are recovering and thus we are building movement tolerance in the subconscious.
In this episode we highlight the benefits of walking in the recovery process and just how it benefits the spine. We highlight how walking activates the muscles that support spine stability. We also cover off the potential prescription of walking in terms of frequency and duration to provide a guide for implementing walking into your recovery plans.
Some of the things you’ll discover:
- How walking effects, the spine and injured tissues when walking
- How walking aids in recovery through activation of spinal muscles
- What might be the ideal prescription of walking for you
- How the mental aspect of walking influences your lower back recovery
- What you can do together with walking to aid your recovery
Highlights
Walking is often neglected in the recovery process of lower back injuries, but it is a very important aspect of the healing process. Research, together with clinical experience, has shown us how movement is essential to pump fluids and blood around the body in order for tissues to get back to normal function. Walking is the most natural movement we can make and should be used to restore general physical movement. Considering this, we should understand that walking should be used in very specific dosages when we are injured and that the dosage depends on your injury.
For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content.
If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health.
Resources…
eBook: https://smartstrong.ck.page/dda17bdf60
Send Us A Question…
https://smartstrong.co.uk/contact-us/
Website...
Thursday Oct 08, 2020
Omega 3 Benefits & Omega 3 Supplements: What Are The Health Benefits Of Omega 3
Thursday Oct 08, 2020
Thursday Oct 08, 2020
For anyone that is in any way health conscious they will have heard of the benefits of omega-3 fats. There is increasing research demonstrating the health benefits of omega-3 fats, including the reduction of inflammation. As most diseases have an inflammatory component and given that new physiological data demonstrates their essential role in the human body, it would seem prudent to increase our consumption of omega-3 fats in the diet. However, the lesser known fact is that the consumption of omega-6 fats is also an important factor and getting the right ratio of omega-3 to omega-6 fats is as important. Omega-6 has almost the opposite effect to omega-3 fats, promoting inflammation and contributing to many of the modern diseases we see today. Unfortunately, omega-6 fats are commonplace in the modern diet being found in nearly ALL processed food, as well as restaurant cooked meals.
In this episode we introduce, and discuss, some of the benefits of omega-3 fats. We discuss some of the health benefits of omega-3 fats and discuss the physiological issues that arise from a poor balance of omega-3 versus omega-6 fats. We highlight the competition that is faced between omega-3 and omega-6 fats which demonstrates why increasing omega-3 fats in the diet is not the only strategy to consider. Finally, we discuss fish oils which have become increasingly popular in the last ten years, but that people don’t understand that not all fish oils are created equal. There are numerous products on the market, some of which are very popular, but which are produced with poor quality ingredients which may actually create the issues that we’re trying to avoid!
Some of the things you’ll discover…
- Why not just omega-3 levels are important but the ratio of omega-3 fats to omega-6 in the diet
- The impact of omega-3 and omega-6 fats on inflammatory mediators
- Why you might be surprised by the omega-3 to omega-6 ratios in your own body despite the healthy diet you may feel you follow
- Why you might want to reconsider some of the common foods that are often consumed as part of a Western diet
- Why fish oil in capsules may have a negative impact on your health and not the positive response you might expect
- Why consuming fish oil in liquid format may be a better option for supplementing omega-3 in your diet
Highlights
The health benefits of omega-3 fats are far reaching and the evidence to support their benefits is increasingly compelling. From heart disease to arthritis and many other chronic inflammatory diseases, omega-3 will remain a focal element of a nutritional approach to better health. However, don’t assume that because you consume a good quantity of omega-3 each week that this offers you the health benefits you’re looking for unless you take into consideration the levels of omega-6 fats that you also consume on a weekly basis. The ratio of omega-3 to omega-6 fats is out of proportion for many of us and this needs to be addressed. There are now a number of companies that offer simple blood tests to allow you to assess this easily, whilst supplying the quality of fish oil needed to help make a difference.
For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content.
If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health.
Resources…
eBook: https://smartstrong.ck.page/dda17bdf60
Send Us A Question…
https://smartstrong.co.uk/contact-us/
Website...
Thursday Oct 01, 2020
Thursday Oct 01, 2020
Debilitating back pain is difficult to endure yet is suffered by many at some point in their lives. Patients who have suffered a disc herniation often describe experiencing excruciating pain and fear avoidance as they seek to overcome their injury. Whilst the majority of care seeker stop seeking care within 3 months, around 10% will experience chronic, disabling low back pain whilst some experience repeat episodes. The key is to prevent the transition to persistent pain and disability and facilitate a pathway to functional restoration which involves a movement based approach.
In this episode we’re joined by a special guest as we talk with Vincent Hulk about his back injury and the steps, he took to manage his disc herniation, which was preventing him from taking part in the sporting activities he loves. We discuss the onset of the injury and the initial approach he took to manage the pain before continued discomfort led him to seek out professional help in his native South Africa. We talk around the rehabilitation process and the things that led to him experiencing a further episode of pain which brought him in to see the Smartstrong team! Vincent talks about the consistent things he was doing that he thinks brought on another episode of pain, despite him believing them to be safe at the time. He discusses his experience with pain and how important it was for him to have a long-term goal to aim for as part of his recovery plan. Finally, he highlights the commitment required on his behalf in order to support the work of the therapist in order to build resilience to his injury over time and build a strong back.
Some of the things you’ll discover…
- Why understanding your boundaries when exercising, and understanding appropriate exercises is so important to injury resistance?
- How important it is to understand your limitations and not return to sport until fully healed.
- Why accumulative trauma is the likely culprit of your injury, not one specific event.
- The important role the glutes played in the rehabilitation process for disc injury
- How important it is to make healthy lifestyle choices to avoid injury repetition
- Just how long it can take to fully recover from a lumbar disc herniation
- Why a collaborative approach is required to ensure effective recovery from injury
Highlights
Full recovery from disc herniation can take up to 10 years!! With that in mind, and the high incidence of recurrence rates, its fundamentally important to adhere to long term lifestyle changes to support the recovery from back injury. Daily movements, no matter how small, can have a negative cumulative effect which can prevent full recovery. It really is about committing to a long-term exercise program to engrain healthy movement patterns, and build core endurance, if the back is to function optimally and you’re to return to sporting activities if that’s your ambition. There are no short cuts, and it takes a collaborative approach with the therapist to be successful. You can’t expect someone to do all the work for you and for the injury to go away.
For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content.
If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health.
Resources…
eBook: https://smartstrong.ck.page/dda17bdf60
Send Us A Question…
https://smartstrong.co.uk/contact-us/
Website...
Thursday Sep 24, 2020
Thursday Sep 24, 2020
Alongside mechanical lower back pain there are several conditions that result in pain, and stiffness, in the back which need to be considered during diagnosis. One condition which targets the lower back specifically is ankylosing spondylitis. Ankylosing spondylitis is a progressive form of inflammatory arthritis which mainly affects the spine but can also affect other joints, tendons and ligaments. It’s a condition that affects young people with symptoms starting in the late teens to early twenties, and with the average age of onset being 24.The current average delay to diagnosis from when symptoms start is 8.5 years, by which time irreversible damage to the spine may have occurred! As a result, early conservative management of people with suspected AS is important.
In this episode we discuss the aetiology of ankylosing spondylitis and the common symptoms that are experienced by those suffering from this condition. We highlight the common investigations involved in diagnosing AS as well as the long-term prognosis of the disease. In addition, we discuss a pro-active approach to managing AS which includes the use of exercise as well as diet in the management of disease progression. Whilst there is limited scientific support for the dietary management of AS, improving gut health, and nutrition are proving increasingly important in the management of chronic inflammatory conditions. Given the average time to diagnosis, and the irreversible changes that will have occurred at that timepoint, we discuss the potential role that diet could play in the proactive management of this condition. Finally, we introduce a case study highlighting successful disease management by a lady who made specific dietary choices, as well as other lifestyle decisions, in support of her condition.
Some of the things you’ll discover…
- What is ankylosing spondylitis and what are the symptoms to be aware of?
- How is ankylosing spondylitis diagnosed, and what is the time to diagnosis?
- Radiographic versus non radiographic AS. What is the difference between the two?
- What is the average age of onset of ankylosing spondylitis and is it influenced by gender?
- Who is likely to manage the condition and what is the approach to disease management?
- Can exercise play a role and what considerations should be made with regards exercise prescription?
- Could diet play a role in the prevention, as well as management of ankylosing spondylitis?
Highlights
The average time to diagnosis of ankylosing spondylitis is 8.5 years and it is a progressive condition. Given this timeline there must be a big focus on the conservative management of this condition, as early as possible. Whilst nutritional research around the management of ankylosing spondylitis is limited, there is anecdotal evidence that it can play a role in the management of this condition. There are several success stories that have been shared online that support the impact nutrition can have on limiting disease progress. Whilst the recommendation is to follow the advice of your doctor it would certainly make sense to consider all options, especially given the duration of time it takes for a diagnosis to be made! Don’t waste time waiting for the diagnosis, take action!
For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content.
If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health.
Resources…
eBook: https://smartstrong.ck.page/dda17bdf60
Send Us A Question…
https://smartstrong.co.uk/contact-us/
Website...
Thursday Sep 17, 2020
Lower Back Pain Exercise: Is All Movement Equal?
Thursday Sep 17, 2020
Thursday Sep 17, 2020
It is now common practice for healthcare practitioners to advise against bed rest and encourage a return to activity when managing lower back pain. Bed rest has long been considered to have deleterious effects on recovery from injury and indeed can increase pain due to the osmotic effects on the intervertebral discs as increased hydration results in additional stretch of the localised soft tissues. Furthermore, research demonstrates that prescribing bed rest can have a negative impact on the strength and flexibility of supporting musculature within only a few days when they are not being used. Given the importance of the muscles in supporting the spine this is clearly an outcome we want to avoid. However, whilst research confirms the benefits of taking an active recovery, is all movement equal? And just what activities should you return to as part of your recovery?!
In this episode we ask if all movement is equal when taking an active approach to recovery and identify some fundamental considerations you should take when returning to activity. We demonstrate some of the mistakes people make when they’re recovering from injury and what you can do to avoid them. We discuss some key exercises that you should consider as part of your rehabilitation program as well as some key exercises to avoid. Furthermore, we discuss how important it is to optimise your environment to support your recovery and need you to tune in to your back pain to guide your recovery.
Some of the things you’ll discover…
- Why not all movement is equal & why you shouldn’t always be influenced by what others have done
- That everyone is individual and why you should not simply follow what others have found successful
- Why you need to identify the movements that you can tolerate as part of your recovery
- What we mean by quality of movement & how this applies to simply activities of daily living
- Why making a diary throughout the day can be so beneficial as part of your recovery
- Don’t underestimate some of the simple things you do everyday that can influence your back health
- Why understanding neutral spine is a foundation in your recovery & for your long term back health
- Some of the fundamental mistakes people make when trying to overcome back injury
Highlights
Don’t be fooled when you’re advised to keep moving and taking an active approach to recovery, especially when you are given no direction on what movements you should be considering as part of your rehabilitation. Time and time again people are given poor, or at least unclear, advice about the exercises they should undertake as part of their treatment plan. Inevitably this leads to many instances of recurring, and chronic, pain which could be avoided with better advice. Just because someone else has had success with certain exercises it doesn’t mean that you should follow their lead as it may have a deleterious effect for you. Always seek out sound advice to give you the confidence you need to overcome your injury.
For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content.
If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health.
Resources…
eBook: https://smartstrong.ck.page/dda17bdf60
Send Us A Question…
https://smartstrong.co.uk/contact-us/
Website...
Thursday Sep 10, 2020
Microdiscectomy, Microdiscectomy Recovery Times & Life After Microdiscectomy
Thursday Sep 10, 2020
Thursday Sep 10, 2020
As with many medical procedures, there have been advances is the surgical approach to back care. Spinal surgery once meant large incisions, long recovery periods and extended periods of rehabilitation. Fortunately, advances in surgical approach have improved the process making it less invasive. One such procedure is the microdiscectomy which is performed on patients suffering from a herniated disc, often with pain extended down the leg. During this surgery, a surgeon removes a portion of the disc to remove pressure on the spinal nerves exiting the spine which can be the source of pain. But how effective is this treatment? Is this a quick fix for patients suffering from back pain, with associated sciatic nerve pain and what are the longer-term outcomes following this surgical procedure?
In this episode we discuss the microdiscectomy and briefly outline the surgical approach to this treatment. We discuss the tissues that can be affected by the surgery and the potential collateral damage that can occur as a result of this procedure. We highlight why this approach is not a quick fix to the underlying problem such that an effective rehabilitation program post-surgery is fundamentally important to the long-term prognosis of your back health and the risk of recurrence of injury. Furthermore, we discuss the why many people consider this an early option in the treatment of their back injury without giving consideration for the active involvement they must play in their recovery. Finally, we touch on the recovery time and early exercises that can be expected post-surgery.
Some of the things you’ll discover:
- How the microdiscectomy is performed?
- Some of the risk factors involved in surgery of this type
- Why this procedure should not be considered a quick fix to the underlying problem
- What you should expect to do post-surgery in order to enhance the outcome of surgery
- Surgery success rates and recurrence rates
- Expected recovery time following surgery and what you can expect in the early stages of recovery
- Why an effective rehabilitation plan could help prevent the need for surgery and what you should expect from it
Highlights
When experiencing pain people want a quick resolution to their problem which is understandable. Unfortunately, as is often the case, people feel that surgery can provide a quick resolution to their problem. Whilst surgical advances allow for less invasive treatment options, and outcomes are considered more favorable, it does not mean it is a quick fix to the problem. If you simply go back to doing the things that you were doing preinjury then you should expect the problem to return! People fail to acknowledge that in the vast majority of cases the injury they experience is the result of repetitive, and consistent, aggravation of the underlying tissue. Good surgery will not solve for poor movement, and a lack of core strength so commit to solving these things if you want a healthier back!!
For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content.
If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health.
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