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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 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.
Resources…
eBook: https://smartstrong.ck.page/dda17bdf60
Send Us A Question…
https://smartstrong.co.uk/contact-us/
Website...
Thursday Sep 03, 2020
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.
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 Aug 27, 2020
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.
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 Aug 20, 2020
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.
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
Champions Challenge: https://docmeghanbraun.com/champions-challenge/
Dr Braun Contact Details…
Website: www.bodymechpt.com
Website: www.docmeghanbraun.com
Facebook: @bodymechspt
Twitter: @bodymechpt
Send Us A Question…
https://smartstrong.co.uk/contact-us/
Website…
Thursday Aug 13, 2020
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.
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 Aug 06, 2020
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.
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 30, 2020
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.
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 23, 2020
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.
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 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/
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