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Thursday Oct 01, 2020

Lumbar Disc Herniation & Herniated Disc Recovery: A Patient Success Story With Vincent Hulk

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.

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Thursday Sep 24, 2020

Ankylosing Spondylitis; Ankylosing Spondylitis Symptoms & Ankylosing Spondylitis Treatment

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.

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Thursday Sep 17, 2020

Lower Back Pain Exercise: Is All Movement Equal?

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.

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Thursday Sep 10, 2020

Microdiscectomy, Microdiscectomy Recovery Times & Life After Microdiscectomy

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.

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Thursday Sep 03, 2020

Why Losing Weight Could Increase Your Lower Back Pain & How You Should Lose Weight Safely For Back Health

Thursday Sep 03, 2020

It is now well established that there are numerous health risks associated with being overweight. From increased blood pressure and type 2 diabetes to sleep apnea and osteoarthritis. Global estimates suggest that over 2 billion adults are overweight, with an estimated 650 million suffering from obesity. This number has tripled since 1976 and most of the world’s population now live in countries where obesity and overweight kills more than underweight. Despite the known health implications, the rising number of people who are overweight, and obese, demonstrates that people are not taking a proactive, preventative approach to their health. Oftentimes it is when people are faced with health challenges that they finally act.

In this episode we discuss the impact that excess weight has on back health and why losing weight quickly could be having a negative impact on the back pain experienced by some. We highlight how some weightlifters can take advantage of their weight to support the low back during exercise whilst establishing the long-term benefits of weight loss in supporting low back health. Finally, we discuss the nutritional implications of health dietary choices on overall health and on back health so that you can start to make some changes that will support your recovery.

Some of the things you’ll discover…

Why weight loss could be a red flag that should be investigated to rule out sinister causes of back pain
How weightlifters can take advantage of their weight to help support their lower backs during heavy lifting
Why weight loss may cause be the cause of increased back pain for some people
Why you need to set a foundation for exercise through good movement and core stability, not dive straight into exercise classes just to lose weight
How muscle mass in the lower back can be replaced by fat in those that have been sedentary for long periods of time
Why nutritional choices can lead to chronic, low-grade inflammation which reduces the effectiveness of the immune system to support injury or illness
Why consuming enough protein should be an important consideration during your rehabilitation

Highlights

Losing weight quickly could be detrimental to the back health of some people. Whilst in some cases this is the result of reduced stability in the short term, most often it is the result of making the wrong choices regarding the exercise they undertake. Far too often people want to see quick results and so dive straight into aerobic classes, body pump classes, or other high intensity workouts without having established healthy movement patterns, or core strength, first. As a result, they don’t have the back stability to support their bodies during these new fitness endeavors and they compound the underlying injury. Frustratingly this can lead many to give up which is a disappointing outcome.

In those people carrying excess weight, losing a few pounds will undoubtedly have a positive impact on back health if the exercise choices are the right ones. Choosing the right exercises and committing to them over the long term will result in improvements. In conjunction with a healthier diet this will allow effective, and sustainable, results.

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.

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Thursday Aug 27, 2020

Lower Back Pain Referring To The Hip; Hip Pain & Buttock Pain & Hip Exercises

Thursday Aug 27, 2020

Many sufferers of back pain will report experiencing pain in areas away from the low back itself, which is known as referred pain. Referred pain is the result of the extensive nervous system which supplies sensory nerves to many tissues in the low back, pelvis and thigh. As a result, an injury to any of these structures can cause pain to radiate to any of the other tissues. The brain is unable to determine the specific source of the pain and therefore the primary source of injury isn’t always obvious. Hip pain is a common source of pain in those suffering from low back injury so a thorough history, and careful examination, are required in order to distinguish the site of injury and direct effective treatment.

In this episode we talk about the differences between hip and low back pain. We discuss the anatomy and where you should expect to feel pain in a true hip injury. We also discuss the reasons why true hip pain is uncommon and how we can take advantage of this joint to support our low back due to the stability, as well as the power, of this joint. Furthermore, we describe the importance of conditioning the muscles around the hip which reduce stresses on the low back by removing reliance of the lower back extensors during movement.

Some of the things you’ll discover…

Why you shouldn’t get distracted by hip pain and that often people suffering from lower back pain will experience discomfort into this area
Differentiating between true hip pain and pain radiating from the lower back
Why you should expect to get an anatomy lesson as part of your treatment!
Why many patients experience referred pain when they’re suffering from a low back injury
Why true hip pain, and injury, is rare particularly amongst younger patients
Some of the clinical tests that you should expect to experience when being examined for hip pain
Some of the exercises that help to stimulate, and train, the muscles of the buttock which provide support to the lower back

Highlights

The hip joints provide a powerful platform for supporting the low back and due to the stability of the joints are rarely injured in isolation. Often the discomfort patients experience in the hip joint are a result of referred pain from the low back, so it is important that we do not focus in on the symptoms alone when trying to manage pain of this nature. Be sure to challenge any healthcare professional that ignores the lower back when your primary complaint is discomfort in the hip or groin. This holistic approach to examination is important to direct an effective treatment plan for the underlying issue.

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.

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Thursday Aug 20, 2020

Taking An Active Approach To Injury; What To Do For Back Pain & Taking Ownership Of Your Back Health

Thursday Aug 20, 2020

The global research is compelling when we consider the number of cases of obesity, heart disease and other ‘lifestyle’ based diseases. It seems that people are not prepared to take a proactive approach to the management of their health and wellbeing. The incidence of chronic disease is increasing, and healthcare costs are rising as we try to manage the cases of ‘self-inflicted’ illness across the world. Despite suggestions that the younger generation are better informed, and more health conscious, it doesn’t seem that the message is getting through to everyone just yet! According to the World Health Organisation approximately 3.2 million lives are lost each year as a result of insufficient physical activity!

Whilst the figure above is staggering to comprehend it does not tell the full story. Whilst a significant number of people are losing their lives each year as a result of inactivity, what is the overall quality if life across the global population, and what other health issues are occurring as a result of poor lifestyle choices? Unfortunately, in many cases, it is only when individuals experience illness, injury, or pain, that they seek help and even then, they often want a quick solution. Often people expect that medication, or passive care alone, will solve their underlying problem without them having to do anything themselves and lower back pain is just one example of this.

Evidence increasingly demonstrates that the repetitive nature of the lives we lead, inactivity and the resultant deconditioning are impacting back health. Unfortunately, without a proactive approach to preventing back injury, or without taking an active based approach to rehabilitation, the numbers will only rise. In this episode of the back pain solutions podcast we’re joined by Dr Meghan Braun as we discuss the importance of taking ownership of your injury, why the symptom-based approach of traditional medicine is failing, and how there is not enough focus on preventative medicine in todays healthcare environment.

Dr Braun is a board certified and licensed Physical Therapist in the state of Florida over in the US, specializing in sports performance and rehabilitation, injury prevention, return to play, strength and conditioning, and much more!! She’s certified in Manual Therapy (MTC), and is also an Emergency Medical Responder, and Strength and Conditioning Specialist (CSCS) promoting athletic and movement development.

Dr. Braun's philosophy is focused on applying treatment beyond the symptoms; by identifying the root cause of pain or discomfort, correcting movement discrepancies, and providing appropriate treatment plans with emphasis on patient education to Restore, Develop, and Strengthen functional mobility.

Her newest venture is partnering with The Lax Box which is Jacksonville's premier indoor/outdoor lacrosse training facility; fully equipped with areas for strength and conditioning, athletic training, physical therapy, and specific lacrosse skills workshops, clinics, and more! With a keen interest in lacrosse and basketball she continues her passion of playing and coaching sports within the North Florida area.

Some of the things you’ll discover…

How the approach to medicine is shifting with a focus on preventative care.
Why a surgical repair for injury requires rehabilitation to be effective and in many cases can improve outcomes if started in advance.
Surgery is always an option but it shouldn’t be the default approach because you can’t go back!
Why your therapist should focus on educating you about your injury and not just focusing on providing intervention.
There is a pattern of patients seeking care from numerous practitioners when movement based intervention is not considered.
Why you should not underestimate the education provided by a good therapist and how it can empower you in the long term.
A good therapist will recognise their limitations and draw on their network to help you reach your goals.
Why you should be careful when partaking in crossfit classes as a result of the injury rates being experienced globally. Be sure that you’re getting the correct advice from a trained professional and not just focussed on completely a WOD quickly!
Why traditional medicine alone is not a solution for low back pain and other musculoskeletal injuries

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.

Resources…

https://raiseyourgame.club

Champions Challenge: https://docmeghanbraun.com/champions-challenge/

Dr Braun Contact Details…

Website: www.bodymechpt.com

Website: www.docmeghanbraun.com

Facebook: @bodymechspt

Twitter: @bodymechpt

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Thursday Aug 13, 2020

Morning Routine: Morning Miracle Savers for Back Health and Daily Routine Examples for Optimal back Health

Thursday Aug 13, 2020

Many back pain sufferers report waking with pain, or experiencing tightness, in the lower back when they first rise in the morning. But why is that the case, and why should we be mindful of our back health when we wake, after all we’ve been off our feet all night?! Are people taking conscious action to set themselves up for the day ahead when considering their back health? Are you doing anything to manage your back pain first thing in the morning? Have you ever stopped to question this?

In this episode we talk about the risks to back health during the first 30 minutes of the day and discuss why people often suffer from discomfort during this time. We discuss the key considerations to be aware of during the early part of the day so you can limit your risk. Furthermore, we highlight the risks of employing stretching exercises to the low back and help to identify some powerful exercises that can set you up for the day ahead. We also demystify the time input required to take some conscious action during the start of the day and challenge you to implement some of these concepts over the next few days so you can take control of your back pain and get back to the activities you love.

Some of the things you’ll discover…

Why many people suffer from morning back pain and things you should avoid during the first 30 minutes of the day.
Why walking could be the tonic you need to start your day off the right way.
Healthy back workout routines, and exercises, that will set you up for the day ahead.
Morning stretches for low back pain and why you should avoid them.
Understanding the relevance of tightness in the lower back when you wake.
That you only need a small amount of time to complete some key exercises that will help to build healthy movement, and core strength

Highlights

There are some fundamental principles that you can employ during the start of the day that could have a hugely beneficial impact on your spine health. You don’t need to dedicate a large part of the morning in order to do this but investing just 7-10 minutes each morning can set you up for the day ahead, providing a platform for your rehabilitation. The key is to make a conscious, and sustained, commitment to implement some simple strategies so you benefit over the long term, build your resilience and significantly reduce the risk of recurrence.

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.

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Thursday Aug 06, 2020

Back Injury: Understanding The Importance of Stabilisation And The Role It Plays In Back Rehabilitation

Thursday Aug 06, 2020

One of the fundamental issues with the back-pain epidemic is the sedentary nature of the lives that we lead. A lack of conditioning of the key muscles throughout the core is leading to micro-movements in the spine leading to injury, and pain. Micro-movements occur due to a lack of stability throughout the spine which needs to be resolved if any underlying tissue damage is to be resolved because otherwise these micro-movements continue and the underlying tissue damage cannot heal. Stability is often overlooked as much of the advice often recommends a flexibility-based approach to treat back pain. But how can introducing flexibility-based movement be healthy for a back that is moving too much?!!!

In this fourth episode of this four-part series we introduce the concept of spinal stabilisation and the role this plays in back recovery. We discuss a progressive approach to building safe movement before applying key principles to more complex exercises! You will learn that only a small amount of time is required to implement key principles each day but how repetition is important to rehabilitation success. You will learn how micro movement in the low back needs to be controlled by recruiting key muscles whilst understanding that these muscles must be recruited safely!

Some of the things you’ll discover…

What is meant by spinal stabilisation?
How do you stabilise the injured area?
The mistakes most people make when trying to resolve their back pain
How the nervous system works to protect your spine
Why your back often feels tight when experiencing back pain
The importance of stabilising between the hips and the shoulders
Exercises that enhance stabilisation and which exercises negatively impact your back health
Why it's crucial to understand the concept of stabilisation

Highlights

The importance of building up exercise to ensure it provides stability in the long term. How repetitive training builds up ‘neurological’ memory which allows you to execute exercises subconsciously meaning that you’re performing movements safely, without having to think about the movements you make all the time. This helps build long term resilience to recurring injury but allows you to perform activities of daily living and even sporting endeavours safely as well as efficiently.

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.

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Thursday Jul 30, 2020

Back Injury: Understanding The Importance Of Spinal Hygiene & Why It’s Fundamental To Your Recovery From Back Pain

Thursday Jul 30, 2020

Previously in this series of four episodes we discussed the importance of taking an active role in your recovery. Every day, across the world, people are doing things, people are moving, in ways that are having a negative impact on their back health. What movements are you doing each day that could be impacting your back health and causing discomfort? What are the things that you’re doing each day which you haven’t ever considered that could be aggravating your problem? Have you ever considered the things you do every day that could be impacting your back health?

In this third episode of the four-part series we introduce the importance of spinal hygiene and why this is fundamental in the recovery process. We discuss the concept of spinal hygiene and the active role you need to play in your recovery! You will learn some of the fundamental movements you need to be aware of, and the ‘back saving’ things you can do in order to avoid aggravating damaged tissue. You will be empowered to take control of the discomfort you are experiencing and start to feel in control of your recovery, which will give you the confidence that you can overcome your injury.

Some of the things you’ll discover…

Why spinal hygiene is so important for building tolerance
The importance of spinal hygiene for ‘breaking’ the chronic back pain state
The importance of moving well
How to reduce unnecessary movement through the injured tissue
Why keeping the end goal in sight and not focusing on the immediate pain?
The corrective movements which focus on stabilizing the injury site
Why strengthening the connection between the brain and hips plays a key role in low back recovery?
Why being careful of popular yoga moves is important to your spine health

Highlights

Taking ownership of your back health is a key step to recovering from long term back injury but you need to understand the things you can do to help. That involves moving well and taking a considered approach to the things you do each day. Only then can you break the cycle of chronic back pain and start building up your tolerance to injury because enables the tissues to recover effectively. Only by consistently taking this approach can you enable the problem to resolve.

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.

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Thursday Jul 23, 2020

Back Injury: Understanding Desensitisation & Why You Should Take Care Of The Sensitisation Of Your Low Back First

Thursday Jul 23, 2020

When recovering from a low back injury you need to take the appropriate steps in order to recover effectively and build tolerance in the long term. Far too often people rely on passive treatment alone to support their recovery, without understanding that the simple things they’re doing every day are often contributing to the problem!! How can you get better if every day you’re aggravating your back injury? Unfortunately, most people do not understand the impact that simple actions have on their back health and they continue down a path to chronic pain, frustration, and sometimes depression. Understanding the role, you play in your injury will help you overcome your back pain and prevent you suffering over the longer term.

In this second episode of the four-part series we introduce the concept of desensitization and why this is the first step in the recovery process. We discuss how this can be managed, and why you as the patient play a fundamental role in this process! You will learn the difference between nociceptive pain and neuropathic pain and how chronic pain occurs. You will also learn how to ‘tune in’ to your back health so you can analyze the actions you take throughout the day to identify the things that are aggravating your back pain so you can start to find ways to avoid them.

Some of the things you’ll discover…

What is neuropathic pain versus nociceptive pain
Why focusing on desensitization is an important first step to recovery
How patients often continue to stimulate neuropathic pain, preventing recovery
How becoming aware of the pain triggers, and taking an active role in recovery, is so important
Why you need to record the pain triggers that you are experiencing so you can find strategies to avoid them
The importance of thoughtful movement!

Highlights

How taking ownership of your rehabilitation and understanding that you play an important role in your own recovery is non negotiable. Not only will this help you to get better but in the longer term it will help you avoid chronic injury, help you build strength and help improve your overall health. You don’t want to focus on simply freeing yourself from pain but you want to focus on building strength, endurance, and better back health so you can confidently do the things you love without question!

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.

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