38.9K
Downloads
88
Episodes
Back Pain Solutions helps you identify the cause of back pain and get you back to doing the activities you love
Episodes
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
Contact Us…
Website: www.smartstrong.co.uk
Thursday Apr 23, 2020
Thursday Apr 23, 2020
HOW TO LOOK AFTER YOUR BACK WHEN IN LOCKDOWN FOR DURING THE CORONAVIRUS PANDEMIC?
The UK’s children seem to be working to keep fit with Joe Wicks, and the parks that are open are still full of runners, but for a lot of people the coronavirus lockdown has resulted in greater levels of inactivity, insomnia, alcohol consumptions and back pain according to a recent survey.
Clearly the current lockdown that we’re experiencing globally has seen a big shift in many people’s daily lives and the impact on back health can’t be overlooked. This will be no big surprise to those people that have had to react quickly to create a home office which for many will involve sitting hunched over a laptop!
As a result, we thought it would be a good opportunity to share some tips, and ideas, for looking after your back health during the current coronavirus lockdown. In this episode of the back-pain solutions podcast we discuss the limitations many people will face in setting up a home office with a laptop but how implementing some simple habits, and routines, will ensure your back stays healthy during this uncertain time.
Highlights
Whilst there’s a lot of uncertainty for many people, which for some is no doubt very worrying, whether that be due to financial concerns,or concerns over the virus itself, looking after your back health IS within your control. Forming some healthy daily routines, and habits, will help to ensure that you remain free from back pain. Not only that but the additional time that many of us have is the ideal opportunity to get fitter, eat healthier, and rest from the normal routine. There are so many exercises that can be done at home that there are no excuses if you have the right advice.
In addition to the benefits you will experience in taking back control of your back health, a healthier routine will make you more productive at work, more focussed and less lethargic so what better time to start making some healthier lifestyle choices!
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
Brugger Relief Technique: https://youtu.be/K5OKGTe3gLw
Prone Lying Relaxation Exercise: https://youtu.be/z-9GUgBI1Nw
Bird Dog Exercise:
Clam Shells:
Contact Us…
Website: www.smartstrong.co.uk
Thursday Apr 16, 2020
Thursday Apr 16, 2020
Ever wondered what the differences are between osteopathy and chiropractic? How will a physiotherapist treat your back pain compared to other practitioners? And which therapist should I see for my back pain? These are common questions that we get asked by patients and the answer is not as straightforward as you may think it should be. There are no doubt crossovers between the different therapies so why have so many different options?
In this episode we discuss the differences, and similarities, between osteopathy and chiropractic. We discuss the history, and origins, of the two professions, which may be a surprise to you. We also discuss how you should approach your treatment, and what things you should look out for whoever you seek advice from. The aim of this episode is to provide some clarity for those looking to seek advice so they can get the best help possible to help them manage their pain.
Highlights
Don’t choose the therapy, choose the therapist! Focus your efforts on choosing the therapist that will provide the best advice, and include a movement based approach in your treatment plan. There are historical differences between osteopaths and chiropractors but today both focus on the diagnosis, and management, of musculto-skeletal pain/injury. The key is to identify the therapist that will employ a movement based approach to recovery as that will be key to your recovery.
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 09, 2020
Thursday Apr 09, 2020
Building resilience, building core strength, and developing a healthy spine takes effort. For some people, getting out of pain, establishing the required movement patterns, and understanding how they remain pain free, is the key goal. But like with other pursuits, some people will be focussed on mastery, and continuing the journey to advanced movement resilience. Advanced resilience is not required to prevent back pain, and build a healthy spine, but for those that want to progress, what are the key things that need to be considered? This is the question we answer in todays episode of the Back Pain Solutions podcast.
In this episode we firstly discuss the time it takes to build the required foundations to be in a position to move forward. In some cases there will be movement patterns that have been conditioned over many years, incorrectly, which take time to restore. Similarly, there will be people that have never undertaken a consistent programme of exercise and who must be patient before they can consider progression. We also discuss some of the equipment considerations that are required to continue to progress towards advanced resilience, and movement mastery.
Highlights
You don’t need a gym membership or lots of equipment to build movement resilience. All you need is the right advice and the commitment to doing the exercises required to improve your movement and build your 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
Contact Us…
Website: www.smartstrong.co.uk
Thursday Apr 02, 2020
Thursday Apr 02, 2020
YOU have to take control of your back health. YOU must commit to taking actions that will contribute to a healthy spine, and aid recovery from injury. You CAN’T expect to see a healthcare professional and get better without adopting some simple principles that are fundamentally important to back health.
In this episode we discuss how individuals can start to build movement resilience in order to improve spine health. We discuss some of the foundational requirements to consider before we progress to exercise, as well as discussing the daily habits that people must consider. We also highlight the lack of awareness that people have, and the lack of advice, when it comes to managing back pain before discussing the some of the exercises that people should adopt to support spine stability.
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