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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
Thursday Jul 16, 2020
Thursday Jul 16, 2020
When we are injured, we are often blinded from the pain and disability which leads us to do things that are not good for our recovery. Oftentimes we are desperate and through frustration we end up taking the wrong approach. This often leads to the injury not getting better and, in many cases, becoming a chronic issue. When this happens, we lose confidence in our bodies and start accepting that it will not get better again. This downward spiral ends up being our life or rather our life becomes dictated by this downward spiral. This is a place we don't want to find ourselves in. In this series of four episodes we will explain how to build tolerance through desensitisation, spinal hygiene and stabilisation techniques/training.
In this first episode we introduce the concept of how to approach your injury through the lens of building tolerance, which sets you on the path to recovery. Being aware of these principles will provide the key to optimal recovery and like with many things in life provides the start of a plan for successful rehabilitation. You need a strategy and here we explain what is needed to consider in your personalised strategy.
Some of the things you’ll discover…
- Why not to stretch your lower back injury
- Why too much exercise for your injury is holding you back from recovery
- The importance of adequate rest for your healing potential
- Understanding compression of the spine and how much is needed
- Why we need to desensitise first
- Quality movement is essential to allow the injury to heal
- Why we need to avoid the pain trigger(s)
Highlights
Like with any rehabilitation plan you need to take a systematic approach and the low back is no different. Unfortunately, all too often, the approach that is undertaken is wrong, or key principles are overlooked which results in negative outcomes, frustration, and ultimately chronic pain. Learning how to desensitise is a fundamental principle in low back pain recovery and done the right way results in more successful outcomes.
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 Jul 09, 2020
Thursday Jul 09, 2020
Bone broth has been used in traditional cooking for many years to create great tasting dishes. Indeed, evidence exists that soup was consumed in some form over 20,000 years ago and in some cultures, hens were reared specifically for making soup with the meat being used for other dishes. However, aside from the culinary benefits, bone broth has a range of health benefits due to its nutritional profile. In traditional cultures, consuming bone broth formed part of the practice of ‘nose to tail’ eating whereby all parts of an animal were consumed. This practice helped to ensure the intake of all the amino acids that are required to support the healthy function of essential structures throughout the human body.
In this episode, we introduce some of the bone broth benefits and discuss how those benefits can relate to back health. We discuss bone broth for drinking, and some of the scientific proof for bone broth. We also outline a simple process for preparing your own bone broth, highlighting some of the key steps to making it taste great, whilst making it quick and simple to prepare. In order to make anything sustainable, it's important to make it achievable and the steps outlined in this episode should do that. As a result, introducing bone broth, or bouillon, into your diet can become part of a wider approach to improving your overall health and supporting your back-pain recovery.
Some of the things you’ll discover…
Some of the nutritional benefits of bone broth such as gelatin which supports the soft tissues in the body.
What slow cooker to consider for making your own bone broth, and the volume to look for?
Should you drink bone broth warm or cold and why?
Why making friends with a good butcher can save you a lot of time and hassle when making your own bone broth!
Some of the key nutritional benefits such as amino acids, fatty acids, gelatin and vitamins A and K to name a few.
The simple steps, and recipe, for making a great tasting bone broth which doesn’t take up all your time!
Highlights
There is no single, or magic, formula to overcoming back pain so don’t assume that bone broth will be a quick solution to your health problems. However, this can be a great addition to your overall recovery plan and making considerations for the foods that you eat should be a focus.
To summarize, this hot drink has long been consumed by humans and there are an incredible number of bone broth benefits including the support of your back health. It makes an excellent addition to any diet and can be used in a multitude of meals.
When it comes to sourcing bone broth, you can very easily make your own at home. Ask your local butchers, or even farmers, if they can supply you with a range of bones, or consider roasting a whole chicken and save the bones for cooking your broth. Alternatively, bone broth is increasingly available to purchase pre-prepared so this could be an easy start for you.
Whichever way you choose to get your hands on this nutritional product, be sure to consider making bone broth a staple in your diet.
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
Crockpot: https://www.amazon.co.uk/gp/product/B01JP4409I/ref=as_li_tl?ie=UTF8&camp=1634&creative=6738&creativeASIN=B01JP4409I&linkCode=as2&tag=smartstrong-21&linkId=df5b8439976d43cb3235ea528284c2c8
Send Us A Question…
https://smartstrong.co.uk/contact-us/
Website...
www.smartstrong.co.uk
Thursday Jul 02, 2020
Thursday Jul 02, 2020
The deadlift is a common exercise performed at gyms across the globe. From fitness enthusiasts to professional athletes the deadlift is often incorporated into training programmes because of the compound muscles it recruits, its focus on the posterior chain and because it is considered a classic benchmark for overall strength! However, the deadlift exercise requires good technique to be performed safely and due to the weights people often attempt to lift can result in significant injury to the low back.
In this episode we break down the deadlift into its component parts and discuss the technical skill required to execute this exercise safely. We discuss some of the muscles the deadlift targets and identify the steps you can take to improve your overall deadlift technique. We also introduce the important role that foot stability plays in the deadlift exercise as well as discussing the role of the hips, and how many people make the mistake of lifting the weight from the floor when they shouldn’t Furthermore, we discuss how good grip strength, and technique, will help you maximise the weight you can lift
Some of the things you’ll discover…
- How to brace effectively and create stiffness throughout the core
- Why recruiting the latissimus dorsi and pectoralis muscles is important for you to brace effectively?
- Deadlift benefits and why this is an exercise you may want to consider
- Why anatomically we’re not equal and that some people should not be attempting a deadlift from the floor
- Deadlift grip and where so many people go wrong with this element of the exercise
- Deadlift lower back pain and the common risk factors that people need to be aware of
Highlights
The deadlift is great exercise to perform to build strength, and endurance, in the posterior chain. The muscles that contribute to the posterior chain play an important role in back health and so can be effectively trained using this exercise. However, like with many exercises there are risks, and understanding those risks, and being able to perform the exercise safely is important. People often report pain when performing this exercise, particularly in the lower back, which is a vulnerable structure especially when too much weight is applied.
Like with the squat, breaking down the movement into its component parts will help you to learn good deadlift technique. This will also ensure you can progress confidently, add weight safely, and build strength in the posterior chain.
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 Jun 25, 2020
Thursday Jun 25, 2020
Research demonstrates that the anti-aging market is growing at a compound rate of 7.8% between 2013-2019 and a total market value above $281 billion. Whether it be fasting, bouillon, supplements, cold showers, or many of the other lifestyle and dietary changes now known to improve the functioning of your body, the anti aging market is becoming ever more popular as people continue to seek ways to improve their health.
Our guest on today's podcast is passionate about anti aging medicine but believes a key focus of anti aging medicine should be focussed on movement longevity. ‘You want your brain young, you want your skin young, you want to think young, but you also want to move young and a linchpin of movement longevity is keeping your feet strong and keeping your feet connected to your core’. In her book Barefoot Strong: Unlock the Secrets to Movement Longevity Dr Splichal explores the science behind barefoot training and this growing area of health and fitness is the secret to youthful movement.
Dr Splichal is a podiatrist, human movement specialist and global leader in barefoot science rehabilitation. She’s the founder of the Evidence Based Fitness Academy, creator of the Barefoot Training Specialist, Barefoot Rx, & Bare Workout certifications and inventor of Naboso technology. With over 16 years in the fitness industry, Dr Splichal has dedicated her medical career towards studying postural alignment and human movement as it relates to barefoot science, foot to core integration and from the ground up training.
In this episode Dr Splichal and I discuss movement from the ground up. We dig into the growing barefoot movement, discuss the different foot types such as flat feet, and identify how foot health can influence back pain. From barefoot activation exercises and barefoot shoes to nutritional advice to support the protection of peripheral nerves this episode will give you insights, and actions, to improve foot health and enhance your movement longevity.
Some of the things you’ll discover…
- How the approach to medicine is shifting with a focus on preventative care & empower patients to help themselves
- You can’t rely on orthotics for foot health, you need to take an active approach to recovery & ensure the deep core muscles are engaged, whilst connected with the feet
- What are the different foot types and subclasses of those foot types and how can they impact the body
- How practitioners should be working in collaboration where necessary to help resolve your pain/injury
- There are both biomechanical, and sensory, considerations that must be made in relation to the feet and their influence on back pain
- A strong foot, or a strong core, in isolation does not offer any functional benefit, there has to be a connection between the two
- Shoes create a disconnect between nervous system and the ground so keeping sensory stimulation of the feet a part of your daily routine to offset some of the disconnect that happens from modern day shoes
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
Book: Barefoot Strong: Unlock The Secrets To Movement Longevity
Naboso Technology: The Naboso Mat & Insoles
Dr Splichal Contact Details…
https://www.facebook.com/dremilysplichaldpm/?ref=bookmarks
https://www.linkedin.com/in/dremily/
Send Us A Question…
https://smartstrong.co.uk/contact-us/
Website…
Thursday Jun 18, 2020
Thursday Jun 18, 2020
During any daily routine we all have to perform key activities that enable us to get simple things done. From sitting on the toilet to picking things off the floor, the squat is a fundamental movement that we all perform whether we realise it or not. However, this movement is often executed poorly with a risk to back health. Squatting is a hugely beneficial movement to master in order to be in a position to perform key activities, everyday, without risking your back health. The squat is also a fantastic exercise to perform in the gym setting, or as a home exercise, as it is a compound movement that recruits multiple muscles. Building endurance in these muscles will help to support good spine health.
In this episode we discuss some of the common activities of daily living that we perform that require a squatting movement pattern whilst identifying common mistakes that people make when performing the squat. We break down the squat into all of the different components, which need to be performed correctly to execute this exercise safely and efficiently.
Some of the things you’ll discover…
- How to brace effectively and create stiffness throughout the core to support the spine
- Recruiting the latissimus dorsi and pectoralis muscles which people often overlook
- What is the posterior chain and how this is recruited during the squatting movement
- The importance of establishing a stable base in the feet, and breathing properly throughout the movement
- Why anatomically our hips are not the same and how this impacts your ability to squat to 90 degrees and beyond
- Why training the respective parts of the squat exercise may be an effective place to start BEFORE considering lifting weights
Highlights
The squat exercise, or squat movement pattern, is fundamentally important to back health. When performed correctly it allows us to safely execute simple movements whilst keeping the spine in neutral. Failing to do so can result in spine flexion which can damage structures within the low back if performed repetitively, or with additional weight. This is especially important if this exercise is being performed in the gym using a weighted barbell because poor movement execution will place you at significant risk.
Breaking down the movement into component parts will help you to learn good squat technique, allowing you to perform the exercise/movement safely. This will also ensure you can progress more confidently, adding weight, and building core strength.
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 Jun 11, 2020
Thursday Jun 11, 2020
When does back pain start in pregnancy? In our previous episode we discussed how many women experience back pain during the early stages of pregnancy as a result of physiological changes that can impact soft tissues resulting in an increase in the risk of low back pain and low back injury. As pregnancy develops there are physical changes that influence the biomechanics of the lower back, as well as the muscles of the abdominal wall. So how do these changes increase the risk of low back pain and what can be done to manage it?
In this episode we discuss back pain pregnancy during the second and third trimester. We give consideration to the changing biomechanics as a result of weight gain whilst discussing the incidence of diastasis recti during pregnancy. We talk about diastasis recti repair, diastasis recti treatment and diastasis recti exercises. We also discuss pregnancy yoga and give some direction regarding the activities that should be avoided for good back health. Finally, we discuss low back pain risks postpartum and identify some key factors to consider to maintain back health and enhance core strength.
Highlights
Focussed weight gain shifts the centre of gravity as pregnancy develops and results in increased activation of the low back extensors, which increases disc compression. However, there are strategies to help reduce extensor activity and relax these muscles to help reduce discomfort. The incidence of diastasis recti is more common than appreciated, and often misunderstood so we provide clarity on the problem and identify diastasis recti exercises to avoid.
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 from this episode...
eBook: https://smartstrong.ck.page/dda17bdf60
Send us a question…
Website: https://smartstrong.co.uk/contact-us/
Thursday Jun 04, 2020
Thursday Jun 04, 2020
Many women experience back pain during pregnancy. Indeed, back pain pregnancy statistics suggest that 85% of women will experience back pain at some stage during pregnancy. So, should women simply accept they will experience back pain during pregnancy or are there strategies that can be employed to reduce the risk of pain and even avoid it altogether?
In this episode we discuss some of the physiological reasons why back pain commonly occurs during pregnancy and highlight the best practices that can be employed to help to avoid pain. We give considerations to the tissues that are often the source of pain and discuss preventative measures to minimise risk, as well as highlighting why some people suffer more than others.
Highlights
We discuss why some people will be more prone to injury than others and what you can do to minimise your risk of back pain. We discuss hormonal changes that begin in the early stages of pregnancy and how they impact the soft tissues of the low back, contributing to the risk of lower back pain and injury. Finally, we give consideration to the exercises that can be considered to support the back, and build resilience.
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://theeducationalsell.lpages.co/smartstrong-ebook
Send us a question…
Website: wwhttps://smartstrong.co.uk/contact-us/
Thursday May 28, 2020
Thursday May 28, 2020
WHEN IS IT A GOOD IDEA TO EXERCISE WHEN YOU HAVE PAIN?
Bed rest has been well documented to have a negative impact on the recovery from back injury and indeed the research demonstrates that this approach can worsen the underlying issue. But should we be resting as part of our recovery? Is exercise always beneficial, and should we be doing exercise at all? What is the difference between doing exercise and taking an active approach to managing back pain?
In this episode we discuss what is meant by an active approach to recovery versus exercise. We identify the best approach to active recovery including rest; hydration; nutrition and healthy movement. We discuss when rest may be important but understanding what considerations need to be made when resting as part of your recovery. Not only that but we discuss why its important not to rush into exercise after injury and how this can lead to neurological changes which can lead to chronic pain. Finally, we make considerations for hydration, as well as nutrition, and how they play a key role in tissue repair.
Highlights
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
Contact Us…
Website: www.smartstrong.co.uk
Thursday May 21, 2020
Thursday May 21, 2020
WHAT BACK PAIN RELIEF PRODUCTS ARE THERE AND DO THEY PROVIDE BACK PAIN RELIEF?
Have you seen advertisements online recommending various different products to help provide back pain relief, or solve your back ache? Have you considered buying any of these so-called back pain relief products? Do you think such products could help with your back pain treatment and have you thought about how they work to cure your back pain?
In this episode we discuss a number of different back pain relief products and how they may, or may not, help with the management of your lower back pain. Not only do we give consideration for lower back supports but also some of the more modern technologies that are focussed on providing feedback regarding posture to your phone!
Highlights
Don’t just rely on a product to solve your back pain, or postural issues. Some products may provide some assistance but you have to remember that there is a lack of research evidence to support many devices so you have to question, or at least challenge, some of the advertising messaging around these products. The products in question are not classed as medical devices and the evidence they require to commercialise these products is minimal.
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
Contact Us…
Website: www.smartstrong.co.uk
Thursday May 14, 2020
Thursday May 14, 2020
We often see the back brace, and other back support products, promoted to provide support for people suffering from lower back pain. But does a back brace help? Should you be considering a lower back brace, or belt, for the management of your back injury? And if so when should you consider wearing a back brace?
In this episode we discuss the use of the back brace, and more specifically here, the back back belt, in support of lower back pain. We discuss some of the evidence around the use of back belts, and highlight when they could be considered but importantly those people that should avoid them altogether. We discuss the use of back belts in the gym and how they can alter lifting mechanics which could negatively impact performance as well as increase the severity of injury. More than that, we discuss a better approach to the management of lower back pain.
Highlights
If you have never suffered an episode of back pain then the evidence suggests that you increase your risk of injury if you choose to use a back back, or lower back support brace. Some evidence suggests that the use of a back belt can support return to work where the work environment may be more demanding. However, these patients, who have suffered an episode of lower back pain and choose to use a back belt to support their return to work, should rely upon it in isolation. As always a structured rehabilitation programme is fundamentally important in the successful resolution of lower back pain.
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
Contact Us…
Website: www.smartstrong.co.uk
Thursday May 07, 2020
Thursday May 07, 2020
Many patients are advised to do stretches for their lower back pain, including yoga based exercise and pilates. There is a lot of confusion from patients regarding the stretches that should be considered to support the management of lower back pain but should stretches be considered at all and can they even have a negative impact on back health?.
In this episode we discuss the research regarding stretches for lower back pain and why flexibility exercises are so often advised. We discuss some of the exercises we simply should be avoiding if we want to avoid aggravating a back problem whilst discussing the importance of introducing flexibility exercises for the hip. Whilst flexibility exercises may be beneficial for certain areas of the body they’re not necessarily helpful for the lower back.
Highlights
We discuss why a focus on hip flexibility may be more beneficial than stretching the lower back but why patients often feel stretching the lower back feels comfortable. We break down some of the stretches that you must avoid if you’re to successful resolve your lower back pain.
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
Contact Us…
Website: www.smartstrong.co.uk
Thursday Apr 30, 2020
Thursday Apr 30, 2020
When you consider treatment for your lower back pain what do you expect? Do you expect to leave the appointment with clear answers and a resolution after one treatment? How long do you expect it to take before you're out of pain and do you expect that once you’re out of pain that it will never return? As a patient, experiencing back pain is a frightening experience and at the very least you should expect to be reassured by the clinician that you see. But what should your overall expectations be?
In this episode we discuss some of the things you should expect from the treatment you receive as well as outlining some things that you may want to consider before you seek professional help. Whatever back pain treatment options you consider there is no magic pill to solve the underlying issue and it is not only the responsibility of the practitioner alone to cure the problem.
Highlights
Back resolution requires a collaborative approach between the patient and the health professional. There needs to be motivation on both parts, and you shouldn’t expect to get a resolution quickly. Irrespective of the ‘back doctor’ you see you should always expect to receive a clear explanation of the problem, and reassurance that with the right treatment you can resolve the problem. But in order for you to do so you have to commit to following the advice you’re given and must take responsibility for your own health.
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 lower back pain, want to improve your posture, or simply 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.
BACK PAIN FACTS
Resources…
Get Our Free eBook: https://smartstrong.ck.page/dda17bdf60
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Website: www.smartstrong.co.uk