Back In Shape Podcast: Recent Episodes
Back In Shape
🔥 Pilates for Back Pain: Avoid Making It Worse🔥
💡 Why Pilates?Pilates is a popular choice for those with lower back pain due to its gentle, strengthening approach. However, two major issues often lead to worsening back pain if not addressed correctly.🚫 Common Mistakes:Posture and Alignment:- Issue: Many Pilates instructors aren't trained in spinal alignment.- Problem: Exercises like pelvic tucks flatten the already reduced curve in the lower back, aggravating issues like sciatica.- Solution: Avoid repeated pelvic tucks; maintain a neutral spine.
Core Strengthening:- Issue: Pilates often focuses on muscle activation but neglects spine strengthening.- Problem: Floor exercises alone don’t build the whole core.- Solution: Incorporate load-bearing exercises like squats and hip hinges for complete core strengthening.🌟 How to Modify Your Pilates Practice:
Step 1: Learn and Support a Neutral SpineNeutral Spine: Maintain the natural curve in your lower back.Exercise Example: Instead of tucking the pelvis during dead bugs, brace your core and keep the spine neutral.Step 2: Remove Exercises That Imitate Pelvic TiltAvoid: Movements like child's pose and knee hugs that flatten the lumbar spine.Focus: Exercises that promote a neutral spine and stability.Step 3: Introduce Load to the Spine CarefullyWhy: To rebuild strength and resilience in your spine.How: Start with bodyweight exercises like squats and hip hinges, gradually adding resistance.Step 4: Build Trunk Stability and Limb MobilityGoal: Maintain trunk stability while improving hip mobility.Exercise Example: Modify Pilates movements to keep a neutral spine and build flexibility in the hips.💪Advanced Tips:Gradual Progression: Incorporate resistance bands or weights to increase difficulty.Integrated Approach: Combine Pilates with other exercises to fully rehabilitate and strengthen your back.✨ Conclusion:Pilates can be a powerful tool for back pain relief when modified correctly. Focus on maintaining a neutral spine, gradually introducing load, and balancing flexibility with stability for effective, long-term back health.
📚 Resources: 📖 https://backinshapeprogram.com/2024/05/pilates-for-back-pain-avoid-making-it-worse/#PilatesForBackPain #BackHealth #ExerciseModification #CoreStrengthening #NeutralSpineChapters:0:00 Introduction0:48 Mistake 1: Posture3:48 Anterior Pelvic Tilt5:02 Mistake 2: Weak Spine6:46 Understand Pilates7:26 Moving Forwards With Pilates11:45 Long-Term Back Health12:47 Overview: Final Thoughts
🚀 Eliminate Low Back Pain for Good: Proven Strategies🏋️♂️ 🔍 Understanding Lower Back Pain:Back pain can be more challenging than other injuries, but with the right approach, lasting relief is achievable.📚 Diagnosing Back Pain:Pseudo-diagnoses: Terms like "Chronic Low Back Pain" don’t specify the cause.Real Diagnoses: Conditions like "Lumbar disc herniation" pinpoint the injured structure.🚫 The Muscle Spasm Myth:Muscles are rarely the main issue in back pain. Misdiagnoses and incorrect treatments often hinder healing.🔑 Real Cause of Low Back Pain:Back pain often results from the spine's inability to handle body load, leading to stiffness and muscle spasms.💡 Four-Part Strategy for Lasting Relief:Part 1: Immediate Pain ReductionControl Your Core: Engage your core muscles to stabilize the spine.Mobilize Your Hips: Perform a 10-minute hip mobility routine to relieve lower back strain.Decompress Your Spine: Use safe decompression stretches a few times daily.Hot and Cold Therapy: Alternate between heat and cold packs on the lower back.Part 2: Building a Strong FoundationLearn Essential Movements: Master squats, hip hinges, and reverse lunges with proper form.Apply Lessons to Daily Life: Maintain proper posture and movement throughout the day.Part 3: Strengthening Your BackGradual Load Exposure: Use resistance bands to add safe load to key exercises.Long-Term Strength Building: Progress with weights using dumbbells, kettlebells, and barbells.Part 4: Specialist TreatmentsBasic Natural Treatments: Use treatments like osteopathy, physiotherapy, and massage to improve mobility.Advanced Therapies: IDD Therapy: Applies spinal decompression to relieve disc pressure.Class IV Laser Therapy: Targets injured tissues to optimize healing.🛠️ Start Your Recovery Today:Follow these strategies for immediate relief and long-term back health.Utilize available resources like the "Fixing Back Pain Masterclass."📈 With dedication to these steps, you can eliminate lower back pain for good and enjoy a pain-free life.
📚 Resources:📖 https://backinshapeprogram.com/2024/05/low-back-pain-eliminated-for-good-real-strategies-that-work/#BackPainRelief #SpineHealth #CoreStrength #LongTermRecoveryChapters:0:00 Introduction1:01 Diagnosis: Incomplete VS Complete2:10 A Real Diagnosis3:09 Back Pain: The Big Myth4:58 Failed Spinal Loading7:55 Fix Back Pain In 4 Steps8:27 Part 1: Control Your Core9:42 Part 1: Demo Core Engagement11:31 Part 1: Mobilising Your Hips12:47 Part 1: Decompress Your Back15:04 Part 1: Review15:55 Part 2: Build A Healthy Spine17:11 Part 2: Demo Squat18:06 Mistakes: Squat18:33 Part 2: Demo Hip Hinge19:19 Mistakes: Hip Hinge19:40 Part 2: Demo Reverse Lunge20:19 Mistakes: Reverse Lunge21:05 Part 2: Extra Tips22:42 Part 3: Building Strength25:02 Part 4: Long-Term Results27:28 Stretching For Flexibility28:39 Support Treatment Options29:04 Therapy: Type 131:00 Therapy: Type 231:57 Overview: Final Thoughts
🔗 Poor Gut Health & Lower Back Pain: The Surprising Connection 🤕🌀
We explored the one thing you're probably missing that's linking the two issues.
🧐 Ever wondered why gut health issues like Crohn's Disease or IBS worsen your lower back pain? Today, we explore a vital but often overlooked link between your digestive system's health and your back discomfort.👀 Key Insights:The majority of lower back pain originates from the lower lumbar spine, particularly at the L4-L5 and L5-S1 segments, influenced by modern lifestyle habits.Symptoms can vary from aching in the lower back to sciatica, affecting leg sensations due to nerve compression.Common movements like pelvic tucks or yoga poses can unintentionally aggravate these conditions by flattening the natural curve of the lumbar spine.🧬 Why Gut Health Matters:Gut flare-ups often lead to postures that exacerbate back pain, like curling over in discomfort or frequent trips to the bathroom, which replicate harmful spinal movements.Those with chronic gut issues may find that these episodes intensify the mechanics that lead to back pain.🔄 Managing the Link:Understanding this connection is crucial for managing both gut health and back pain effectively.Appropriate rehabilitation and mindful management of gut symptoms can mitigate the impact on the back, helping in longer-term recovery and comfort.👉 Take Action: Being aware of how gut health affects your back can guide more effective treatment and lifestyle adjustments. Remember, managing one can help alleviate the other.📚 For more tips and detailed guidance on handling back pain with gut health issues, check out our resources or join our comprehensive recovery programs.
📚 Resources:📖 https://backinshapeprogram.com/2024/05/gut-inflammation-lower-back-pain-the-missing-link/#GutHealth #BackPainRelief #WellnessConnection #HealthEducationChapters:0:34: Understanding: Low Back Pain 1:08: Lumbar Spine: L4-L5 & L5-S12:01: What Causes Back Pain3:41: Gut Health: The Main Link5:51: Strategies To Help Your Back6:45: Final Thoughts
🚫 The #1 Movement to AVOID for Herniated Disc Recovery!🏋️♂️ Today's video we cover this movement leak too many people with herniated discs do, unknowingly.👉 Need Help With Your Back Pain? Check this full video out now "Fixing Back Pain Master Class" https://www.youtube.com/watch?v=QIYFt7qQbJw📚 Resources:📖 https://backinshapeprogram.com/2024/04/the-worst-movement-for-herniated-disc-recovery-avoid-at-all-costs/https://youtu.be/vdPFeZmkvFAhttps://youtu.be/XWWvZ4AuvjUhttps://youtu.be/aqcvEh7hVGY👀 Ever wonder why your recovery from a herniated disc hits a snag despite regular workouts? There's one common gym movement that might be the culprit behind those frustrating relapses and flare-ups!📉 Why It's Missed: This risky movement often goes unnoticed because it's part of common exercises like squats and deadlifts. It happens when your pelvic tucks under at the end of these motions due to tight hamstrings and limited hip mobility. This "pelvic tuck" or "butt wink" can drastically increase stress on your lower back, aggravating your herniated disc.🛑 The Danger: Especially harmful if you have issues with your L4-L5 or L5-S1 discs, this movement can destabilise an already compromised area of your spine, leading to pain and setbacks in your recovery.🔍 Control and Focus: Learn how to maintain a neutral spine with precise muscle engagement and avoid the pitfalls of this movement. We cover practical steps to monitor and improve your technique to ensure safe training and strength-building.📏 The Tape Test: An invaluable method to detect when you're losing form during exercises. This simple test can help you maintain control and avoid putting undue pressure on your herniated disc.🏋️♀️ Adjust Your Training: Understand the importance of knowing your limits and avoiding heavy lifting that can exacerbate your condition. Tips on how to gradually increase weight and maintain good form are crucial.📚 Long-Term Strategy: Discover safer workout modifications and why avoiding certain high-risk exercises can significantly benefit your recovery process.🤕 Resources for Recovery: Don’t miss out on our additional tools and programs designed to aid your journey back to full health, including decompression techniques and a comprehensive recovery program.#HerniatedDiscRecovery #GymSafety #BackHealth #WorkoutTipsChapters:0:00 Introduction0:43 Why We Miss It?1:16 The Movement: Pelvic Tuck1:52 Why Flexion Is Bad?2:29 2 Parts Of Healing3:39 Control Pelvic Tuck5:19 The Tape Test6:29 Be Wary Of Relapse9:08 Feel The Heaviness10:16 Strategy 1: Add Range Of Motion11:21 Strategy 2: Lean On Single Leg14:13 Overview: Final Thoughts
🏃♂️ 5 Post-Marathon Tips to Avoid Back Pain🏃♀️
Running a marathon is a remarkable achievement, but it can also put a significant strain on your lower back. To help you recover properly and prevent back pain after crossing the finish line, we've compiled a list of 5 essential post-marathon practices. These simple yet effective tips can make a big difference in how your back feels in the days following the race. 🎽🛌
3 Key Exercises for Strengthening Weak Knees & Alleviating Back Pain💪🏋️♂️
Weak knees aren't just a knee problem; they can significantly impact your lower back health too. Dive into our latest video for 3 essential exercises that you can do right at home to strengthen your knees and, by extension, protect your lower back from pain. 🏠
Whether you're just starting on your journey to stronger knees or looking to escalate your routine, these exercises are scalable to your fitness level. 🌟
Here's a breakdown of what you need to know:
Gentle Decompression: Right after the marathon, perform gentle stretches to decompress your lower back. This includes the bed decompression stretch and the towel stretch, which help alleviate pressure on your spine, particularly beneficial for the L4, L5, and S1 discs.🛏️
Lumbar Spine Priority: Immediately after finishing, focus on stretches that support lumbar recovery. This helps mitigate the impact of tens of thousands of steps taken during the marathon. 🔄
Circulation Improvement: Utilise hot and cold therapy to manage inflammation and speed up recovery. This contrast therapy is particularly effective in reducing back pain and promoting faster healing. ❄️🔥
Muscle Stiffness Reduction: Employ self-massage tools like massage guns to relieve muscle stiffness in your hips and legs, which can indirectly benefit your lower back. This approach is preferable to aggressive stretching, which might exacerbate any existing issues. 💆♂️
Stay Active: Keep moving after the marathon to prevent stiffness and promote better muscle recovery. Gentle activities like walking or swimming can help maintain mobility without putting additional strain on your body. 🚶♀️🏊♂️
Incorporating these practices not only aids in your immediate recovery but also sets the stage for healthier back in the long term. Whether you're an experienced marathoner or a first-timer, these tips will help ensure that your back pain doesn't overshadow your accomplishment.
Watch our detailed guide on these practices and start implementing them to enjoy a quicker, more comfortable recovery post-marathon!
📚 Resources:
📖 https://backinshapeprogram.com/2024/04/5-ways-to-avoid-back-pain-after-running-the-marathon/
MarathonRecovery #BackPainRelief #RunningHealth
Chapters:
0:00 Introduction1:34 Strategy 1: Bed Decompression3:29 Strategy 2: Lordosis Support4:56 Strategy 3: Hot & Cold Therapy7:25 Strategy 4: Self Massage11:30 Strategy 5: Stay Active12:01 Overview: Final Thoughts
🚀🤕 Top 5 Home Stretches for Instant Lower Back Pain Relief 🤕🚀
Struggling with lower back pain or sciatica and desperate for immediate relief? Our latest video unveils 5 essential stretches you can do right at home to alleviate your discomfort on the spot. 🏡✨ Whether it's a chronic issue or a sudden flare-up, these stretches are designed to provide relief without worsening the problem. 🛑
Here's What You'll Discover:Decompression Stretches: Learn how to take immediate pressure off your lower back with simple yet effective decompression techniques. 🎈
Towel Decompression Stretch: Utilise a rolled-up bath towel to support and gently stretch your lower back.
Bed Decompression: A unique method to gently pump your lower back discs, promoting relief and healing.
Side of the Bed Stretch: An alternative decompression stretch for those who might struggle to lie down.
Muscle Release Stretches: Target the tension in your hamstring and hip flexors that contribute to lower back pain. 🧘♂️
Modified Hamstring Stretch: Safely stretch the back of your thigh without compromising your lower back.
Modified Hip Flexor Stretch: Ease the front of your hips to reduce the pull on your lower back.Why It's Important:🤯 Relieve the root cause of your back pain by regularly taking pressure off the discs and spine.🚫 Avoid common mistakes in stretches that can actually make your lower back worse.💪 Prepare your body for long-term recovery by incorporating these stretches into your routine.Whether you're dealing with excruciating pain or looking to manage a chronic condition, these stretches offer a beacon of hope. Dive into our video now to learn each stretch in detail, with specific points to ensure they're done correctly for maximum benefit. 🌟Watch Now and start your journey to a more comfortable life, free from lower back pain!
Resources: 📚 https://backinshapeprogram.com/2024/04/top-5-stretches-for-instant-lower-back-pain-relief-at-home/
LowerBackPainRelief #HomeStretches #SciaticaRelief
Chapters:0:00 Introduction0:27 Stretch 1: Towel Decompression1:55 Stretch 2: Bed Decompression3:34 Stretch 3: Side Of The Bed Stretch5:42 Stretching: Release The Hips6:50 Stretch 4: Hamstring Stretch8:05 Stretch 5: Hip Flexor Stretch9:37 Bonus Tip: Blending The Stretches10:19 Bonus Tip: Finishing With Ice & Heat10:47 Overview: Final Thoughts
🚫💡 Discover IDD Therapy: A Non-Surgical Solution for Disc Bulges and Lower Back Pain 💡🚫Struggling with a disc bulge or herniation causing lower back pain or sciatica? 🤕 Before you consider surgery, there's a non-surgical approach worth exploring. Our latest video dives into IDD Therapy for spinal decompression, offering a beacon of hope for those suffering from the most common root causes of lower back pain. Resources:📚 https://backinshapeprogram.com/2024/04/idd-therapy-to-fix-your-disc-bulge-without-surgery/What You'll Learn:
Understanding Disc Bulges: Get to grips with how L4-L5 and L5-S1 disc bulges contribute to lower back pain and sciatica.
The Power of IDD Therapy: Explore how Intervertebral Differential Dynamics (IDD) Therapy can decompress your lumbar spine, alleviating pain by targeting the affected disc directly. 🎯
Immediate and Long-Term Relief: Discover strategies to relieve pain right away and long-term approaches to rebuild strength in your lower back for enduring health. 💪Why IDD Therapy?Non-Surgical Option: A real alternative to surgical intervention, aiming to heal and recover your disc bulge without going under the knife. 🚑➡️🛌
Supports Natural Healing: Learn how IDD Therapy enhances the natural exchange of nutrients and hydration in the disc, promoting healing and stabilization. 🔄
Combination with Rehabilitation: Find out how combining IDD Therapy with specific rehabilitation exercises can supercharge your recovery and prevent future issues. 🏋️♂️Takeaways:Prep Work is Key: Engaging in simple exercises to engage your core and move correctly is crucial before starting IDD Therapy.
Avoid the Wrong Moves: Steer clear of exercises that worsen your condition, focusing instead on those that strengthen and support your back's recovery. ❌
Embrace Comprehensive Care: Understand the importance of a holistic approach, integrating IDD Therapy with other treatments and proper at-home care for the best results. 🔄
Whether you're in the throes of back pain despair or simply seeking an effective treatment path, this video is a must-watch. 🎥 Dive in now to explore how IDD Therapy, combined with the right knowledge and exercises, can transform your journey to a pain-free life. 🌟Watch Now and take the first step towards healing your back without surgery!
IDDTherapy #BackPainRelief #spinaldecompressionChapters:0:00 Introduction0:08 Root Cause: Lumber Disc Injury1:22 The Truth: Your Back Pain3:02 Step 1: Prep Your Back5:18 Step 2: Having IDD Therapy8:16 Step 3: Rehab At Home8:32 Strategy 1: Have Decompression10:46 Strategy 2: Skills & Strength12:39 Warning: What To Avoid15:12 Step 4: Healing & Remodelling18:16 Overview: Final Thoughts
🏠💪 10 At-Home Remedies to Combat Low Back Pain 💪🏠Struggling with low back pain and feeling stuck? You're not alone! 🤕 But here's some good news: you have the power to influence your recovery. Our latest video, "10 Things To Help Low Back Pain At Home," shares practical, actionable strategies you can start using today to help alleviate that pesky back pain. 📚 Resources Mentioned:🔗 https://backinshapeprogram.com/2023/12/contrast-therapy-step-by-step-guide-to-alleviating-back-pain/🔗 https://backinshapeprogram.com/2023/07/degenerative-disc-disease-in-the-low-back-the-essential-guide/🔗 https://backinshapeprogram.com/2022/11/relieve-spinal-stenosis-in-the-lower-back/🔗 https://backinshapeprogram.com/2024/01/3-free-low-back-stretches-for-instant-relief-at-home-back-decompression/🔗 https://backinshapeprogram.com/2023/11/muscle-the-organ-for-longevity-forever-strong-book-review/🔗 https://backinshapeprogram.com/2022/09/best-food-supplement-for-back-pain/What You'll Learn:Sit Less, Sit Better: 🪑 Discover how adjusting your sitting habits can significantly reduce strain on your lower back.Keep Moving: 🚶♂️ Small, frequent movements can prevent inflammation buildup, offering relief.Contrast Therapy: 🧊➡️🔥 Learn how alternating hot and cold treatments can soothe your pain.Neutral Spine Knowledge: 📚 Understand the importance of maintaining a neutral spine for a balanced back.Hip Mobility Without Overstretching: 🏋️♂️ Find out why keeping your hips mobile matters, but without overdoing the stretches.Strength Over Stretching: 💪 Strengthening exercises offer better long-term relief than constant stretching.Decompression Stretches: 🙆♂️ Use simple tools like towels for safe spinal decompression at home.Healing Diet: 🥗 Nutrition plays a crucial role in your recovery process—learn what helps.Expert Support: 👩⚕️ Sometimes, a little guidance goes a long way in navigating back pain recovery.Embrace Setbacks: 🛤️ Understanding and learning from flare-ups are part of the healing journey.Why This Matters:Personal empowerment is key in managing and overcoming low back pain. 🚀Incorporating these tips into your daily life can lead to significant improvements. 🌟Understanding the root causes and applying effective remedies can turn your recovery around. 🔄Whether you're dealing with a recent injury or chronic pain, these insights can help pave the way to a more comfortable, active life. Check out the video now and take the first step towards reclaiming your back health from the comfort of your home! 🏡💻 #lowbackpainrelief #HomeRemedies #BackHealthChapters:0:00 Introduction0:12 Sitting position: Changes & Tips1:19 Moving More: But Not Too Much3:20 Contrast Therapy: Hot & Cold4:49 Normal Spine: Natural Lordosis5:54 Mobile Hips: Avoid Too Much Stretching7:02 Prioritise Strength: Building Lasting Relief8:49 Decompress: Towel Stretch9:40 Healing: Eat Your Fuel11:34 Getting Support: To Get Results12:55 Expect This: Bumps In The Road
5 Core Strengthening Exercises To Fix Your Low Back Pain For Good
😫 Suffering from constant low back pain? The root cause is often a weak core! Here's how to fix it, ditch the aches, and prevent future injuries. ✅
This video guides you through easy, safe movements that build a bulletproof core 💪. Learn the RIGHT way to train after a back injury, promote lasting healing, and regain your strength.
What you'll learn:
🔑 The one secret to rebuilding your core after an injury
🔥 Essential core activation drills to master
💪 Real-world exercises to build strong, functional core strength
🤕 Common mistakes that keep your back vulnerable – and how to avoid them
💡 Why traditional "core work" often fails to protect your back This is NOT just another core workout video.
This plan focuses on long-term back health, teaching you the skills for a pain-free life. Get back to the things you love, stronger and more resilient than ever before 🏋️♀️
Resources:
📹 https://youtu.be/QIYFt7qQbJw?si=eQgape1yG-qFZzUe
📚 https://backinshapeprogram.com/2024/02/5-core-strengthening-exercises-to-fix-your-low-back-pain-for-good/
🧘♀️🚫🔍 Thinking of Trying Yoga for Lower Back Pain? Watch This First! Embarking on a yoga journey for low back pain relief? Hold that pose! 🛑 Before you roll out your mat, our latest video sheds light on some crucial insights you need to consider. 🎬 Yoga, with its global popularity and accessible nature, might seem like the perfect remedy for your aches. But is it the right choice for everyone, especially those suffering from low back pain or sciatica? 🤔In this video, we dive deep into the world of yoga to evaluate its impact on lower back health. From the soothing stretches to the serene flows, we explore whether yoga practices truly align with the needs of a recovering back. 🧐What We Cover:🤸♂️ The appeal of yoga and its myriad benefits for overall health and well-being.🚩 Potential pitfalls of popular poses like the Downward Dog for those with lower back issues.🔄 The common yoga misconception: more flexibility and movement may not be what your back needs.📉 The critical difference between yoga as a holistic practice and yoga as a therapeutic tool for specific injuries.🛠️ Essential principles for lower back recovery: stability, reduced pressure, and controlled, resistance-based rehabilitation.Key Takeaways:🎯 Yoga's complexities and the high skill level required for "proper" form.❗ The risks of integrating certain yoga poses into your recovery regimen without understanding the underlying principles of back health.🗺️ A guided roadmap for safely incorporating yoga into your long-term back health strategy, post-recovery.Whether you're a seasoned yogi or seeking alternative relief methods for back pain, this video offers a fresh perspective on integrating yoga into your wellness routine safely and effectively. 🌿Check out the full article here👉 https://backinshapeprogram.com/2024/02/is-yoga-right-for-low-back-pain-or-is-it-a-big-mistake/ #BackPainRelief #YogaInsights #HealthyPracticesChapters:0:00 Introduction0:33 Yoga: Great for your Health1:37 Overview: Downward Dog3:04 Comparison: Downward Dog VS Deadlift5:07 Yoga Flaws: Spine Movement7:12 Yoga Flaws: Forward Bending9:04 Yoga Flaws: There is no Load10:00 Yoga Flaws: Lacks Specialist Knowledge12:17 Principles: Activities to Help you12:30 Principle 1: Build Stability12:41 Principle 2: Decompress your Spine13:07 Principle 3: Lordosis Support13:53 Principle 4: Build Control Safely14:17 Principle 5: Add Load14:49 Overview: Final Thoughts
🚫 Tired of temporary fixes for lower back pain that don't really work? Stretching might seem like a solution, but it can actually make things worse by rounding the lower back for example, as is commonly done when performing a simple hamstring stretch.
🛠️ In this detailed video, we cover 5 strategies that go beyond simple stretching to alleviate muscle stiffness and lower back pain. These techniques are designed to target the root cause of your discomfort, providing long-lasting relief and you can do them all at home!
🎯 Targeting the Source:
👉 Reduce Local Inflammation: Learn how contrast bathing (alternating heat and ice) can significantly reduce pain, stiffness, and inflammation in your lower back, with almost immediate effects.
👉 Decompression: Discover safe methods to decompress your lower back, aiding the healing process of spinal injuries and reducing inflammation and stiffness.
👉 Avoid Flattening Your Lower Back: Understand why certain exercises and stretches, like the child's pose or knee hugs, might feel good momentarily but are ultimately harmful, and what to do instead.
🛑 Stop Making It Worse:
We guide you through activities to avoid that exacerbate lower back issues, such as prolonged sitting, incorrect lifting, and exercises that flatten the lower back.
💪 Rebuilding Strength:
Learn about simple yet effective movements that can rebuild the strength and health of your lower back, like squats, lunges, and hip hinges, and how to perform them safely.
🔧 Using a Massage Gun:
Discover how to effectively use a massage gun to enhance blood flow, support muscle health, and aid in recovery, including specific routines for the lower and upper body. If you're short on time you can check out the videos linked below:
👉 https://www.youtube.com/watch?v=0O9NIYsJUxo&t
👉 https://www.youtube.com/watch?v=Qm9M8xkBlE0&t
🔑 Why These Strategies Work:
These tips provide immediate relief and address the long-term recovery of your lower back health by reducing inflammation, decompressing the spine, avoiding harmful movements, strengthening supporting muscles, and enhancing recovery with a massage gun.
🌟 Start applying these strategies today for a significant improvement in your lower back health. Say goodbye to temporary fixes and hello to a more stable, pain-free back. Remember, the journey to recovery is a marathon, not a sprint. Implement these tips consistently for the best results.
Check Out The Full Episode
LowerBackPainRelief #MuscleStiffness #backpain
Unlock the secrets to effective back stretching with our latest YouTube video on low back decompression. We dive into a comprehensive guide that unravels the misconceptions about back stretching and introduces safe, effective methods to alleviate back pain and sciatica. 🎯🌿Resources Mentioned:📚 Full Article: https://backinshapeprogram.com/2024/01/back-pain-stretches-the-best-way-to-release-your-back/📹 https://www.youtube.com/watch?v=aqcvEh7hVGY&t📹 https://www.youtube.com/watch?v=4wQpTO6gihY&t🔍 What You'll Discover:1️⃣ The Real Purpose of Back Stretching: Understand why you need to stretch your back, and the common motivations behind seeking relief from back pain, stiffness, or sciatica.2️⃣ Decompression vs. Stretching: Learn the crucial differences and why it's essential to focus on decompression for long-term relief, especially for conditions like herniated discs or degenerative disc disease.3️⃣ Safe Stretching Techniques: Step-by-step guidance on performing decompression stretches at home that respect your back's anatomy and address the root cause of pain.4️⃣ Common Mistakes to Avoid: Uncover the widespread errors in typical back stretching routines that may worsen your condition and learn how to correct them.Whether you're struggling with chronic back issues or looking to maintain spinal health proactively, this video is a must-watch. We'll also delve into various tools and methods, including inversion tables and clinical options, to find what best suits your needs.💡 Essential Takeaways:👉 Proper decompression stretching can provide significant relief and aid recovery.👉 Understanding your back's needs can prevent further injury.👉 Integrating strength-building exercises is key for long-term resilience.➡️ Check out the video now, and take the first step towards a healthier, happier back.Chapters:0:00 Intro0:25 Overview: Spinal Decompression0:56 Decompression: Why do it?03:30 Muscles: Decrease the Tension09:13 Part 2: What to do?09:31 Check 1: Observe Lordosis12:26 Check 2: Apply to Neutral Spine13:12 Check 3: Create a Pump14:02 Stretch 1: The towel14:37 Stretch 2: Bed Decompression15:11 Stretch 3: Chair Decompression15:44 How & When you should do the Stretch16:49 Tools: Inversion Table17:50 Other Options: Surgical18:53 other Options: Non-Surgical21:02 Decompression: Final Thoughts#BackPainRelief #SafeStretching #SpinalHealth #BackPainStretches #HomeBackCare
Read the full article on relieving back pain with contrast therapy using the link below:👉 https://backinshapeprogram.com/2024/01/relieve-back-pain-naturally-exploring-the-benefits-of-contrast-therapy/
Video on a Step-by-step approach to contrast therapy at home:👉 https://youtu.be/81f69qfkgo0
Video reviewing the pro's and con's of the RecoveryTherm Cube:👉 https://youtu.be/VRzeZnYmnjg
Discover the natural solution to lower back pain and sciatica with contrast therapy. This video delves into how contrast therapy, a method alternating between cold and heat applications, effectively reduces inflammation and manages pain at the source. Cold therapy restricts blood flow to decrease swelling, while heat therapy enhances circulation and helps deliver nutrition to the area. Particularly beneficial for the uniquely confined space of the lower back, contrast therapy balances the inflammatory response crucial for good healing. Learn about an easy, at-home routine and the innovative RecoveryTherm Cube by Therabody for a hassle-free approach to helping relieve your lower back pain. Dive in to transform your approach to back pain and embrace a life of reduced discomfort and increased mobility.Chapters: You can also listen to the latest BISPodcast episodes using the links below: 🎙️Spotify: https://open.spotify.com/show/5kKHnZoyL8Awg0aU3onE4o🎙️Apple Podcasts: https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524🎙️ Amazon Musichttps://music.amazon.co.uk/podcasts/ae036158-6388-4d8b-a9c3-0efe2974352c/back-in-shape-podcast📽️YouTube: https://www.youtube.com/backinshapeprogram #BackInShapePodcast #BackInShape #BackInShapePodcast
Join us in our latest episode where we delve into the real-life story of overcoming injury setbacks, focusing on Lara's recent shoulder dislocation. This episode is not just about shoulder recovery; it's about transforming challenges into opportunities for greater resilience, whether it's a shoulder, knee, or lower back injury. 🌟🎙️
🔍 Episode Highlights:
1️⃣ Lara's Shoulder Ordeal: A real-life incident of dislocating a shoulder while juggling parenthood and the nuances of initial reactions to such setbacks. 🤕👶
2️⃣ Reacting to Setbacks: We discuss the importance of a proactive response to injuries and the pitfalls of the 'wait and see' approach.
3️⃣ Parallels Between Shoulder and Lower Back: Explore the similarities and differences in rehabilitation approaches for shoulder and lower back injuries, and how these principles apply universally. 🤔💭
4️⃣ Recovery Roadmap: From immediate pain management to long-term resilience building, learn the steps Lara is taking for a stronger shoulder, which can be applied to various joint injuries. 🏋️♀️🔄
👉 Tune in now for an insightful episode packed with practical tips, motivational stories, and a new perspective on injury recovery and resilience building. Whether you're dealing with a shoulder issue, lower back pain, or any other joint injury, this episode will guide and inspire you on your path to recovery! 🎧
🗞️ Issue 73 - Parallels With Back Pain: Shoulder Pain Rehabilitation
👉 https://backinshapeprogram.com/2023/12/parallels-with-back-pain-shoulder-pain-rehabilitation/
🗞️ Join The Sunday Newsletter Free:
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https://open.spotify.com/show/5kKHnZoyL8Awg0aU3onE4o
🎙️Apple Podcasts:
https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524
🎙️ Amazon Music
https://music.amazon.co.uk/podcasts/ae036158-6388-4d8b-a9c3-0efe2974352c/back-in-shape-podcast
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#BackInShapePodcast #BackInShape #BackInShapePodcast
Dive into our latest podcast episode, "Lumbar Facet Joints: The Cause Of Lower Back Pain Explained," where we unravel the often misunderstood role of facet joints in back injuries and pain. 🚑🎙️
Facet joints might not be the first thing that comes to mind when thinking about back pain, but they play a crucial role in the mechanics of our lower back. This episode is dedicated to shedding light on these small yet significant joints, understanding how they contribute to back pain, and more importantly, how they can be a key to recovery. 🧩🔬
🔍 Episode Highlights:
1️⃣ Facet Joints Explained: Get to know these small joints in your lower back, how they function, and their contribution to your overall spinal health.
2️⃣ Differentiating Pain: Understand the differences in symptoms between facet joint aggravation and disc-related issues, and why it matters. 🚨🔍
3️⃣ The Synergy of Spinal Structures: Discover how facet joints work in conjunction with discs and ligaments, impacting recovery and treatment approaches. 🤝🦴
4️⃣ Practical Recovery Tips: Learn actionable steps to recover from facet joint injuries, focusing on controlled movement, building stability, and long-term resilience. 🏋️♂️🔄
👉 Tune in now for an in-depth exploration of facet joints and empower yourself with knowledge to tackle lower back pain more effectively. Whether you're a sufferer of chronic back pain or just keen on maintaining a healthy back, this episode has got you covered! 🎧👌
🗞️ Issue 72 - Lumbar Facet Joints: The Cause Of Lower Back Pain Explained
👉 https://backinshapeprogram.com/2023/12/lumbar-facet-joints-the-cause-of-lower-back-pain-explained/
🗞️ Join The Sunday Newsletter Free:
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You can also listen to the latest BISPodcast episodes using the links below:
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🎙️Apple Podcasts:
https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524
📽️YouTube:
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#BackInShapePodcast #BackInShape #BackInShapePodcast
This episode is a deep dive into the journey from chronic back pain to resilience and strength, inspired by real-life transformations among our members. 🚀🎙️
We often hear the plea, "I just want to be fit and free from back pain." It's a struggle faced by many, intensified by past failures with various therapeutic approaches. In this episode, we explore not just the pain but the underlying desires and activities that pain prevents us from enjoying. 🛑🏃♂️
🔍 Episode Highlights:
1️⃣ Beyond Pain Relief: Moving from the feeling of "I want to be anywhere but here" to setting tangible goals like playing with kids pain-free or enjoying long drives.2️⃣ Real Member Stories: We share inspiring tales of those who have broken the cycle of chronic pain, offering insights into how they achieved lasting recovery. 📖✨3️⃣ Practical Steps Forward: Discover how to redefine your goals, focusing on building resilience and strength in your back, rather than just seeking temporary relief. 🏋️♂️🔄4️⃣ Reflecting on Daily Life: Learn how everyday activities, like climbing stairs, can inform your recovery journey and strength-building process. 🚶♀️🏡
👉 Tune in now for an episode packed with practical advice, motivational stories, and a fresh perspective on tackling back pain. Join us in turning back pain into an opportunity for building strength and resilience! 🎧
🗞️ Issue 71 - Your Back Pain Recovery Strategy: Focusing On What Matters
👉 https://backinshapeprogram.com/2023/12/your-back-pain-recovery-strategy-focusing-on-what-matters/
🗞️ Join The Sunday Newsletter Free:
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You can also listen to the latest BISPodcast episodes using the links below:
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https://open.spotify.com/show/5kKHnZoyL8Awg0aU3onE4o
🎙️Apple Podcasts:
https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524
📽️YouTube:
https://www.youtube.com/backinshapeprogram
#BackInShapePodcast #BackInShape #BackInShapePodcast
🎄 New Podcast Episode: "Avoiding Back Pain This Christmas: Practical Tips & Strategies" 🎅💪
The festive season is here, and so is our latest podcast episode, focusing on a crucial topic: "How to Avoid Back Pain at Christmas." 🌟🎧
Every year, the joyous Christmas period brings with it unique challenges for our back health. From festive preparations to celebratory gatherings, our routines shift dramatically, often leading to unexpected back pain. This episode is all about preparing you for these changes and helping you enjoy the festivities pain-free! 🚫🎁
🔍 In This Episode:1️⃣ Understanding Daily Life's Impact: We examine how regular activities can contribute to back pain and why the Christmas season intensifies these challenges.2️⃣ Christmas Parties & Shopping: Discover how to navigate the festive hustle without straining your back, including tips for last-minute shopping and party indulgences. 🛍️🥳3️⃣ Travel & Hosting Tips: Learn strategies for long car journeys and hosting duties that keep your back in mind. Plus, simple adjustments for sleeping away from home. 🚗🛌4️⃣ Regular Relief Strategies: We share a routine to keep your lower back supple amidst the seasonal activities and a crisis strategy if you do experience a flare-up. 🧘♀️❄️
👉 Tune in now for our comprehensive guide filled with practical steps and modifications to safeguard your back this Christmas. Whether you're wrapping presents, preparing the feast, or celebrating with loved ones, we've got your back covered! 🎧👌
🗞️ Issue 70 - How To Avoid Back Pain At Christmas
👉 https://backinshapeprogram.com/2023/11/how-to-avoid-back-pain-at-christmas/
🗞️ Join The Sunday Newsletter Free:
👉 https://backinshapeprogram.com/sunday/
You can also listen to the latest BISPodcast episodes using the links below:
🎙️Spotify:
https://open.spotify.com/show/5kKHnZoyL8Awg0aU3onE4o
🎙️Apple Podcasts:
https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524
📽️YouTube:
https://www.youtube.com/backinshapeprogram
#BackInShapePodcast #BackInShape #BackInShapePodcast
🎙️ New Podcast Episode: "Rethinking Lower Back Stiffness: Beyond Stretching" 🚫🧘♂️
Are you constantly battling lower back stiffness and reaching for the nearest stretching routine? This week's podcast episode might just change your perspective! 🤔💡
We delve into the misunderstood world of lower back stiffness, exploring why it occurs and why stretching might not always be the solution. Our discussion is based on the latest insights and research, offering a fresh take on managing lower back discomfort. 🚫🤸♀️
Key Highlights:1️⃣ Understanding Lower Back Stiffness: We break down the causes, including inflammation, muscle spasms, and the impacts of a sedentary lifestyle.2️⃣ The Misconception of Stretching: Find out why stretching isn't always the go-to remedy for back stiffness and what alternative approaches you can take.3️⃣ Practical Steps to Alleviate Stiffness: Learn how to regain stability and control over your core, integrate core stability with hip movement, and scale up exercises for long-term back health. 🏋️♂️🚶♂️
👉 Tune in to transform how you view and manage lower back stiffness. Plus, don't miss our tips on incorporating resistance exercises for a stronger, healthier back! Check out our previous episode on "Forever Strong" for more insights into whole-body health through resistance training. 🎧💪
🗞️ Issue 69 - Why Your Lower Back Is Stiff, Stop Trying To Stretch It More
👉 https://backinshapeprogram.com/2023/11/why-your-lower-back-is-stiff-stop-trying-to-stretch-it-more/
🗞️ Join The Sunday Newsletter Free:
👉 https://backinshapeprogram.com/sunday/
You can also listen to the latest BISPodcast episodes using the links below:
🎙️Spotify:
https://open.spotify.com/show/5kKHnZoyL8Awg0aU3onE4o
🎙️Apple Podcasts:
https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524
📽️YouTube:
https://www.youtube.com/backinshapeprogram
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🎙️ New Episode Alert: "Deciphering Muscle Health - A Dive into 'Forever Strong' by Dr. Gabrielle Lyon" 🏋️♂️💪
In this week's podcast, we're shelving our usual themes to discuss a vital but often overlooked aspect of our well-being: muscle health. Join us as we unpack Dr. Gabrielle Lyon's groundbreaking work, "Forever Strong: A new, science-based strategy for ageing well". 📚✨
Expect to gain fresh insights into the powerhouse that is our skeletal muscle, learn about its role beyond mere movement, and understand its vulnerabilities. We're linking these revelations directly to back health, enabling you to make smarter lifestyle choices. 🚶♀️🧠
While we won't be able to cover all 400 pages, we'll highlight key takeaways that resonate with your spinal wellness. And for those eager to apply Dr. Lyon's wisdom, the book's second half offers practical tools to revolutionize your routine. 🛠️🔄
👉 Dive in with us and discover how to stay "Forever Strong". For a deeper exploration, we recommend grabbing a copy for the complete experience. Tune in now! 🎧📖
🗞️ Issue 68 - Consistency When Your Working Out: Reacting To Changes In The Best Way
👉 https://backinshapeprogram.com/2023/11/muscle-the-organ-for-longevity-forever-strong-book-review/
🗞️ Join The Sunday Newsletter Free:
👉 https://backinshapeprogram.com/sunday/
You can also listen to the latest BISPodcast episodes using the links below:
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https://open.spotify.com/show/5kKHnZoyL8Awg0aU3onE4o
🎙️Apple Podcasts:
https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524
📽️YouTube:
https://www.youtube.com/backinshapeprogram
#BackInShapePodcast #BackInShape #BackInShapePodcast
🚀 Embracing the Ups and Downs of Fitness Journeys! 💪🎢
Are you on a mission to transform your health, battle back pain, or simply find consistency in your workouts? 🏃♂️ You're not alone! Discover the power of consistency and how to adapt to changes seamlessly in our latest article: "Consistency When You're Working Out: Reacting To Changes In The Best Way". 💪
Life can throw curveballs, causing disruptions in our routines. But it's how we react to these changes that truly matters. 🤹♀️🔄 Whether you're feeling overwhelmed, seeking motivation, or just need a gentle reminder that it's okay to adjust your pace, this article & podcast is a beacon of support and practical advice. 🙌✨
Explore the intricacies of maintaining workout consistency, understanding life’s unpredictable “seasons”, and empowering yourself to stay resilient through it all. 🍂🏋️♀️
We share personal stories, actionable tips, and the reassurance that even in the midst of change, progress is still possible! 🌟🔄
👉 Sneak Peek: Did you know that taking a step back and acknowledging life's seasons can transform your fitness journey? 🗓️
Don't let change derail your fitness goals! Click below and unlock the secrets to thriving through life’s ups and downs, and emerge stronger than ever! 🎉💪
🗞️ Issue 67 - Consistency When Your Working Out: Reacting To Changes In The Best Way
👉 https://backinshapeprogram.com/2023/10/consistency-when-your-working-out-reacting-to-changes-in-the-best-way/
🗞️ Join The Sunday Newsletter Free:
👉 https://backinshapeprogram.com/sunday/
You can also listen to the latest BISPodcast episodes using the links below:
🎙️Spotify:
https://open.spotify.com/show/5kKHnZoyL8Awg0aU3onE4o
🎙️Apple Podcasts:
https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524
📽️YouTube:
https://www.youtube.com/backinshapeprogram
#BackInShapePodcast #BackInShape #BackInShapePodcast
💥🚀 The Double Impact of Muscle-Building Revealed!💪🌟
Ever paused to think that the journey to a robust, pain-free back might also be the golden key to unlocking stellar metabolic health? 🗝️🧠 It's not just a fleeting thought but a groundbreaking reality!
🏋️♂️ While muscles paint the picture of strength and aesthetic appeal, they serve a deeper, monumental purpose - being the unsung heroes for our spines and metabolic engines. Imagine fusing the magic of swift injury recovery with the armour against some of the prevalent health challenges of our times! 🌪️🔗
Dying to know more? We've got you covered! 🎧✨ In our latest podcast episode, we're spilling the beans on this dynamic duo of muscle health and metabolic advantages. It's not just about lifting weights; it's about lifting your overall wellbeing to heights you've never imagined! 🏔️🎙️
From the intricacies of the squat to the mysteries of the metabolic dance, every detail is explored, giving you a comprehensive insight. 🕵️♂️💡
🚨 Teaser Alert: Did you know that the same exercises that shield your back can amplify your metabolic defenses? Intrigued? We thought so! 😉🔍
👉 Don’t miss out! Click the link below to dive deep into this transformative journey where muscles meet metabolism. Gear up for revelations that can reshape the way you see fitness and health! 🔄🎯
🗞️ Issue 66 - Improve Your Metabolic Health As You Fix Your Back Pain
👉 https://backinshapeprogram.com/2023/10/improve-your-metabolic-health-as-you-fix-your-back-pain/
🗞️ Join The Sunday Newsletter Free:
👉 https://backinshapeprogram.com/sunday/
You can also listen to the latest BISPodcast episodes using the links below:
🎙️Spotify:
https://open.spotify.com/show/5kKHnZoyL8Awg0aU3onE4o
🎙️Apple Podcasts:
https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524
📽️YouTube:
https://www.youtube.com/backinshapeprogram
#BackInShapePodcast #BackInShape #BackInShapePodcast
Unlock the Secrets to Tackling Lower Back Pain & Sciatica Without the Fuss of Support Belts! 🚫🔗
Are you tethered to support belts in a battle against persistent lower back pain and sciatica, desperately seeking some semblance of relief? Your quest for pain alleviation could be veering off course. 🚑🗺️ Find out why the very tool you’re using to manage your agony might be steering your recovery astray. ⛔
- Mystery #1: Why do lumbar support belts feel so soothing yet may miss the mark on lasting relief? 🎯🤔 Discover the anatomy of these belts and the peculiar reason they might not be your back’s best ally, despite the instant comfort they offer!
- Mystery #2: The deceptive science behind sacroiliac belts! 🔬🚧 While they’re hailed for providing compression and stability, is there an undisclosed cost to using them that might be jeopardizing your recovery journey?
- Mystery #3: Why are belts becoming a crutch rather than a cure? 🦯❌ We’re delving into the psychology and physiology of using support belts and unmasking why they could end up being more of a foe than a friend to your lower back.
Some Snippets From The Episode:
- A carefully concealed conundrum lies in the specifics of where your pain is originating. 🎭💢 Unearth why an anatomical understanding of your back pain might just debunk the efficacy of lumbar and sacroiliac belts!
- An unknown truth: Your back could house its own, powerful, natural support mechanism! 🌱💪 One that does not wear, tear, or induce reliance! Does it sound too good to be true? The enigma unravels in our detailed guide.
Unlock the secrets 🗝️📜 to comprehending these mysteries and embarking on a path that doesn’t just mask the pain but dives into the heart of healing! From understanding your pain, exploring intrinsic healing mechanisms, to plotting a course towards true recovery - we uncover it all in our revealing article. 🧭💡
🗞️ Issue 65 - Support Belts For Lower Back Pain: Lumbar Support & Sacroiliac Belts Reviewed
👉 https://backinshapeprogram.com/2023/10/support-belts-for-lower-back-pain-lumbar-support-sacroiliac-belts-reviewed/
🗞️ Join The Sunday Newsletter Free:
👉 https://backinshapeprogram.com/sunday/
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🎙️Spotify:
https://open.spotify.com/show/5kKHnZoyL8Awg0aU3onE4o
🎙️Apple Podcasts:
https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524
📽️YouTube:
https://www.youtube.com/backinshapeprogram
#BackInShapePodcast #BackInShape #BackInShapePodcast
🏋️ Strengthening Your Hips: A Crucial Step in Alleviating Back Pain
Weak hips can spell catastrophe for your lower back, becoming a silent instigator of persistent pain and hindering recovery.🦵🔗🦴 This interwoven relationship between hip and lower back health is not to be overlooked when it comes to injury prevention and recovery!
👉 Here's a quick peek into the insightful article we’re exploring today:
🚨The Issue: Modern lifestyles often lead to weakened hips due to sedentary behaviours and insufficient movement, subtly instigating a cascade of degeneration and pain that extends to the lower back.
🤔Why It Matters: The hips, pivotal for motion and stability, need adequate strength and flexibility to support lower back health and facilitate recovery post-injury. The absence of these key functionalities can compromise posture and movement, further straining the back.
💡The Solutions: Embarking on a journey to hip health involves comprehensive strategies:
- Engage in Movement: Implement hip-focused exercises like squats and hip hinges to revive strength and functionality.
- Resist & Progress: Elevate your exercises by gradually incorporating weights and enhancing range of motion.
- Commit to Consistency: Steadfastly work towards enhancing hip health, ensuring improved support to your lower back.
🔄 The Result: A strategic focus on hip strength can not only alleviate current back issues but also stand as a preventative measure against future ailments, driving you towards a lifestyle empowered by mobility and freedom from pain!
For a deeper dive into understanding and addressing the nuanced relationship between your hips and back, explore the full article and embrace the journey towards holistic health and a pain-free back! 🚀🌟
🗞️ Issue 64 - How Your Hips Make Back Pain Worse & Prevent Recovery
👉 https://backinshapeprogram.com/2023/10/how-your-hips-make-back-pain-worse-prevent-recovery/
🗞️ Join The Sunday Newsletter Free:
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You can also listen to the latest BISPodcast episodes using the links below:
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https://open.spotify.com/show/5kKHnZoyL8Awg0aU3onE4o
🎙️Apple Podcasts:
https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524
📽️YouTube:
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🎙️ New Podcast Alert 🚨
The Secret Behind Aging and Lower Back Pain Prevention
It's an undeniable fact: Lower back pain can deeply affect our wellbeing, especially as we age. With aging inevitably affecting our physical capacities, many are left wondering how to best combat the pains and aches that come with it. In this week's episode, we delve deep into the overlooked power of regular physical conditioning and the gap between our current health state and its potential.
Here's what's on the agenda:
1️⃣ Breaking down common misconceptions: Aging doesn't mean you're limited to low-impact exercises. Discover the importance of strength training for all ages.
2️⃣ Practical advice to transform your health: From simple squats to lunges, learn how to effectively integrate strength training into your routine, regardless of your age.
Don't wait until it's too late. Learn about the preventative measures and daily practices that can keep you active and youthful for years to come. Dive into the full episode and accompanying article to uncover the secrets! 📖👇
🗞️ Issue 63 - The Best Way To Prevent Back Pain As You Get Older
👉 https://backinshapeprogram.com/2023/09/the-best-way-to-prevent-back-pain-as-you-get-older/
🗞️ Join The Sunday Newsletter Free:
👉 https://backinshapeprogram.com/sunday/
You can also listen to the latest BISPodcast episodes using the links below:
🎙️Spotify:
https://open.spotify.com/show/5kKHnZoyL8Awg0aU3onE4o
🎙️Apple Podcasts:
https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524
📽️YouTube:
https://www.youtube.com/backinshapeprogram
#BackInShapePodcast #BackInShape #BackInShapePodcast
🎙️ New Podcast Alert 🚨
Practical Steps To Reduce Low Back Pain At Work & Working From Home
Lower Back Pain is a huge cost to society and considering approximately 80% of USA and UK workers have sedentary jobs, it is no wonder that back pain is such a prevalent issue.
This week on the podcast we cover why these sedentary roles take such a toll on our lower back health and how they do so in such a subtle way over time, that we hardly notice it until it is too late. It's only when we have a severe episode and the pain becomes too bad to ignore that we look back realising our back has actually been a bit of an issue for a while, we just ignored it.
The episode breaks down:
1️⃣ The specific forces and features of prolonged sitting that make such activities so detrimental to our lower back health.
2️⃣ Practical steps you can immediately take, mostly with next to no expense, to reduce the impact your work has on your lower back health, whether you're working from work or working from home.
Don't let common misconceptions derail your recovery. Check out the full article and podcast to learn more! 📖👇
🗞️ Issue 62 - Practical Steps To Reduce Low Back Pain At Work & Working From Home
👉 https://backinshapeprogram.com/2023/09/how-to-reduce-lower-back-pain-at-work/
🗞️ Join The Sunday Newsletter Free:
👉 https://backinshapeprogram.com/sunday/
You can also listen to the latest BISPodcast episodes using the links below:
🎙️Spotify:
https://open.spotify.com/show/5kKHnZoyL8Awg0aU3onE4o
🎙️Apple Podcasts:
https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524
📽️YouTube:
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#BackInShapePodcast #BackInShape #BackInShapePodcast
🎙️ New Podcast Alert 🚨
Navigating the Road to Recovery from Lumbar Disc Bulge 🚑
Is a lumbar disc bulge or herniation hindering your workout routine? Understanding the dos and don'ts is crucial for effective recovery. This week, we've published a comprehensive guide that takes you through the journey of healing a lower back disc bulge.
The episode delves into the fascinating biology of your lower back, explaining that your spinal discs aren't innately weak; their resilience is largely up to you! With targeted load-bearing exercises, you can not only recover but fortify your back for the long term.
But there’s a catch!
Timing is everything. Certain exercises might be beneficial at one phase of recovery but detrimental at another. Our guide breaks down these phases and recommends specific exercises for each. For instance, early on, you should avoid movements like knee rocks and knee hugs, as they could hinder the healing process. Similarly, extended bed rest might offer temporary relief but can weaken your lumbar and core muscles, making you more susceptible to future injuries.
The episode also debunks two major myths:
1️⃣ Lifting Weights is a No-Go: On the contrary, once you've progressed through earlier stages of healing, weight-bearing exercises are vital for full recovery.
2️⃣ Stopping Exercises Post-Recovery: Just because the pain is gone doesn't mean you should stop your exercise regimen.
Don't let misconceptions guide your road to recovery. Check out the full article and podcast to know more about how to manage and overcome a lumbar disc bulge effectively! 📖👇
🗞️ Issue 61 - Exercises to avoid if you have a lumbar disc bulge
👉 https://backinshapeprogram.com/2023/09/exercises-to-avoid-if-you-have-a-lumbar-disc-bulge/
🗞️ Join The Sunday Newsletter Free:
👉 https://backinshapeprogram.com/sunday/
You can also listen to the latest BISPodcast episodes using the links below:
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https://open.spotify.com/show/5kKHnZoyL8Awg0aU3onE4o
🎙️Apple Podcasts:
https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524
📽️YouTube:
https://www.youtube.com/backinshapeprogram
#BackInShapePodcast #BackInShape #BackInShapePodcast
🎙️ New Podcast Alert 🚨
The Mystery of Lower Back Pain Unraveled - What's Really Happening When You Lie Flat on Your Back? 😫🛌
Have you ever felt that unexpected jolt of lower back pain or those sharp sciatica twinges when lying flat on your back? It's a puzzle many grapple with. In our latest podcast episode, we're delving deep into the enigma of back discomfort when reclining. 🎧
We'll unravel the two primary culprits behind this peculiar issue:
1️⃣ Flattening Frustration: Learn why something as seemingly innocuous as lying down can intensify your lower back pain, especially if you're not doing it right.
2️⃣ Arching Agony: Explore the world of excessive arching during back-lying, leading to that sudden, shooting pain. We'll also uncover the roles of instability and tight hip flexors in this scenario.
Our discussion goes beyond just pinpointing the problems. We'll also shed light on how conditions like disc herniations, facet hypertrophy, spondylolisthesis, and degenerative disc disease can exacerbate your back pain, whether you're on a bed or the floor. 😲
But don't fret! We're here with practical tips, including the towel stretch for lower back health, and guidance on addressing the root cause for lasting relief. Bid adieu to those unexpected backaches and regain your comfort when you lie down! 🌤️
👉 Click the link to join us on this enlightening journey to conquer the challenges of lying flat on your back! 🌐
BackPain #LyingOnBack #BackPainRelief #PodcastEpisode
🗞️ Issue 60 - Why You Get Lower Back Pain When Lying Flat On Your Back
👉 https://backinshapeprogram.com/2023/09/lower-back-pain-when-lying-flat-on-your-back/
🗞️ Join The Sunday Newsletter Free:
👉 https://backinshapeprogram.com/sunday/
You can also listen to the latest BISPodcast episodes using the links below:
🎙️Spotify:
https://open.spotify.com/show/5kKHnZoyL8Awg0aU3onE4o
🎙️Apple Podcasts:
https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524
📽️YouTube:
https://www.youtube.com/backinshapeprogram
#BackInShapePodcast #BackInShape #BackInShapePodcast
🎙️ New Podcast Alert 🚨
Sciatica Unveiled: The Good, the Bad, and the Downright Harmful Ways to Manage Your Pain 🤔🚫🤸♀️
Radiating leg pain got you down? Diagnosed with sciatica and wondering how to take charge of your recovery? Hold that stretch—because you might be making things worse! Tune in to this week's podcast episode where we spill the tea on what really works and what doesn’t in managing sciatica pain. 🎧
We kick off by cutting through the myths surrounding sciatica. It's not just leg pain; your lower back is the true culprit! But be warned: Some of the stretches and exercises you think are helping might actually be doing you harm. 😲
🔥 Hot Topics We Cover: 1️⃣ Demystifying Sciatica: What it is and the unexpected role your lower back plays. 2️⃣ The Worst Offenders: Bad stretches and exercises you THINK are helping (spoiler: they’re not). 3️⃣ Professional Treatment Breakdown: When chiropractic, osteopathy, and physiotherapy can (and can’t) help.
Wondering what you SHOULD be doing? We've got you covered with alternatives that can actually pave the way for long-term relief. Get ready to debunk myths and make empowering choices for your back health. 🎯
👉 Click the link below and say goodbye to misguided stretches and hello to true, lasting relief from your sciatica pain! 🌐
Sciatica #LowerBackPain #BadStretches #TreatmentOptions #PodcastEpisode
🗞️ Issue 59 - Sciatica: Causes, Exercises & Treatments To Relieve Pain 👉 https://backinshapeprogram.com/2023/09/sciatica-causes-exercises-treatments-to-relieve-pain/
🗞️ Join The Sunday Newsletter Free: 👉 https://backinshapeprogram.com/sunday/
You can also listen to the latest BISPodcast episodes using the links below: 🎙️Spotify: https://open.spotify.com/show/5kKHnZoyL8Awg0aU3onE4o 🎙️Apple Podcasts: https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524 📽️YouTube: https://www.youtube.com/backinshapeprogram
#BackInShapePodcast #BackInShape #BackInShapePodcast
🎙️ New Podcast Alert 🚨
The Hidden Culprit Behind Your Back Pain - Anterior Pelvic Tilt & How to Fix It with Targeted Exercises 🤔🏋️♀️
Do you find yourself constantly battling with lower back pain or even symptoms of sciatica? Have you been told that you might have an Anterior Pelvic Tilt (APT) and now you're left wondering how to fix it? This week's podcast episode takes you through a comprehensive guide on understanding and correcting APT. 🎧
We delve into the anatomy of your pelvis and why its alignment could be wreaking havoc on your lower back. Our discussion is backed by years of experience in measuring pelvic and lumbar alignments using load-bearing imaging. Spoiler: you might not even have a true APT despite being told so! 😲
But if you do, we have got you covered. The episode goes beyond just diagnosing the issue; we give you practical, effective exercises and stretches that can actually make a difference. From the Standing Wall Drill to Hip Flexor Stretch, we lay it all out. 🤸♂️
🔍 We also scrutinize:
1️⃣ How APT is commonly measured and why many of these methods are flawed.
2️⃣ Why a misdiagnosis of APT could actually worsen your back health.
3️⃣ The importance of having a "measurement-before-intervention" approach to make sure you're actually targeting the issue, not exacerbating it.
Listen now to get back in shape, literally! You don’t want to miss this in-depth analysis that could be the turning point for your back health. 🎯
👉 Click the link below to dive deep into your anterior pelvic tilt and bid farewell to that nagging back pain! 🌐
AnteriorPelvicTilt #BackPain #Exercises #Posture #PhysicalHealth #PodcastEpisode
🗞️ Issue 58 - Anterior Pelvic Tilt & Back Pain: Fix It With Exercises & Stretches
👉 https://backinshapeprogram.com/2023/08/anterior-pelvic-tilt-back-pain-fix-it-with-exercises-stretches/
🗞️ Join The Sunday Newsletter Free:
👉 https://backinshapeprogram.com/sunday/
You can also listen to the latest BISPodcast episodes using the links below:
🎙️Spotify:
https://open.spotify.com/show/5kKHnZoyL8Awg0aU3onE4o
🎙️Apple Podcasts:
https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524
📽️YouTube:
https://www.youtube.com/backinshapeprogram
#BackInShapePodcast #BackInShape #BackInShapePodcast
🎙️ Hamstrings & Lower Back Pain: The Intricate Connection
A lingering lower back pain is often traced back to a familiar culprit – the hamstrings. But how intrinsically linked are these two? When you experience a back strain, herniated disc, or chronic back pain, the hamstrings frequently become a point of contention. Today, we delve into this relationship.
The hamstrings, constituting three muscles, stretch down your thigh's rear. They facilitate essential movements, from bending the knee to extending the hip. Their direct effect on the lower back, especially through movements like the posterior pelvic tuck, is notable. Such movements can impact the lumbar spine, highlighting the hamstrings' indirect influence on your back.
One aspect often overlooked is the hamstrings' connection to spinal segments. Specifically, they're controlled by nerves from the L5 and S1 spinal sections. This becomes crucial when considering how back injuries can impact hamstrings' function.
A sedentary lifestyle is a primary cause of hamstring tightness. This tightness often couples with muscle weakness, hindering proper back support and postural maintenance.
When functioning correctly, your hamstrings should work harmoniously with core and leg muscles. They provide stability and power, essential for everyday actions. However, issues arise when they become tight and weak, affecting other body areas and amplifying back pain.
But how should one approach this? Stretching alone often isn't enough, as it misses vital factors. More importantly, certain stretches can aggravate back issues further. While hamstring flexibility is vital for back health, its effectiveness hinges on the manner it's approached.
The answer? Strengthening exercises. Incorporating exercises that focus on strength can mitigate both hamstring and back pain. Over time, as you bolster your strength, you'll enhance mobility and reduce the risk of re-injury.
In our Back In Shape Program, we offer a holistic approach, focusing on both stretching and strengthening. Through understanding, we can tackle hamstring and back issues more effectively. Want to delve deeper into this intricate relationship? Click the link below to read the full article or listen to our comprehensive podcast on the topic.
🗞️ Issue 57 - Tight Hamstrings and Low Back Pain: Unlocking the Hidden Connection
👉 https://backinshapeprogram.com/2023/08/tight-hamstrings-and-low-back-pain-unlocking-the-hidden-connection/
🗞️ Join The Sunday Newsletter Free:
👉 https://backinshapeprogram.com/sunday/
You can also listen to the latest BISPodcast episodes using the links below:
🎙️Spotify:
https://open.spotify.com/show/5kKHnZoyL8Awg0aU3onE4o
🎙️Apple Podcasts:
https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524
📽️YouTube:
https://www.youtube.com/backinshapeprogram
#BackInShapePodcast #BackInShape #BackInShapePodcast
🎙️ Low Back Pain Relief: The Best And Worst Exercises for Herniated Discs
Back pain is a global concern, affecting countless individuals, families, communities, and economies. One predominant cause is the herniated disc, manifesting in various forms such as bulging or slipped discs, sometimes referred to as "disc strain." The internet is teeming with exercises and recommendations, but many focus only on short-term pain relief, sidelining long-term recovery.
Delving into the anatomy of a herniated disc is essential for better understanding the associated pain. The lumbar intervertebral disc acts as a cushion between vertebrae. Structurally, it resembles a jam donut: the 'dough' being strong ligament layers called the Annulus Fibrosis and the 'jam' being a fluid-like nucleus. The fluid nucleus allows the disc to absorb shock, supported by the ligament layers.
However, when the disc herniates, these robust ligaments are compromised, letting the fluid leak. The spine's interlinked structure means that damage to one part affects the whole, making recovery challenging. Herniated discs cause complications because they're located in the constricted space of the lower back. As these discs bulge, they reduce space further, causing the body to instinctively lean forward and further strain the already injured tissues.
While some exercises like child’s pose, knee hugs, and the cobra stretch are often recommended for herniated discs, not all are beneficial. Some may even cause more harm due to a misunderstanding of back pain. The article emphasises exercises that genuinely support recovery, such as the towel exercise, which aids both short-term relief and long-term health, and the core engagement exercise, which emphasises spinal stability. Transitioning to upright movements, the squat and hip hinge are paramount, playing a daily role in movements like getting up from a chair.
While the journey to full recovery from herniated discs can be lengthy and fraught with setbacks, the right approach can make all the difference. Adopting a well-structured program, like the Back In Shape Program, can provide the necessary education, exercises, and stretches, backed by professional support.
Eager to learn more about managing and recovering from herniated discs effectively? Discover the full details, explore critiques of popular exercises, and unlock the secrets to lasting recovery.
You can check out the full episode below:
🗞️ Issue 56 - Low Back Pain Relief: The Best And Worst Exercises for Herniated Discs
👉 https://backinshapeprogram.com/2023/08/low-back-pain-relief-the-best-and-worst-exercises-for-herniated-discs/
🗞️ Join The Sunday Newsletter Free:
👉 https://backinshapeprogram.com/sunday/
You can also listen to the latest BISPodcast episodes using the links below:
🎙️Spotify:
https://open.spotify.com/show/5kKHnZoyL8Awg0aU3onE4o
🎙️Apple Podcasts:
https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524
📽️YouTube:
https://www.youtube.com/backinshapeprogram
#BackInShapePodcast #BackInShape #BackInShapePodcast
🎙️ Prevent Lower Back Pain: One Belief That Makes Back Pain More Likely
Keeping your lower back healthy requires a proactive stance, not merely responding to pain when it strikes. This effort doesn't have to be time-consuming or difficult. Even if you're busy, setting aside just 3-4 hours each week for strength training can make a world of difference. Contrary to common belief, physical frailty is not an inevitable consequence of aging. We have evidence of older adults accomplishing physical feats that challenge this notion, and many only began their fitness journey post-retirement.
The initial focus should be on mastering key technical skills, such as understanding your posture and engaging your core. Then, simple exercises like squats, hip hinges, and reverse lunges can be integrated into your routine. Over time, consistent resistance and load addition to these exercises result in a stronger, more resilient body.
However, this effort isn't just about physical strength. It also boosts cardiovascular health and immunity. Regular, controlled resistance training is a cost-free anti-aging and anti-fragility remedy that fits seamlessly into your routine, making everyday tasks easier and your body more resilient.
Don't mistake being busy for being fit; dedicated exercise is crucial for maintaining mobility. Our Back In Shape Program provides members with resources to recover from back pain and work towards building strength and resilience. However, prevention is better than cure. Start your journey towards strength and resilience now, ensuring a prosperous, liberated future. To learn more, click here to read the full article or watch our companion podcast episode on the topic.
You can check out the full episode below:
🗞️ Issue 55 - Prevent Lower Back Pain: One Belief That Makes Back Pain More Likely
👉 https://backinshapeprogram.com/2023/08/prevent-lower-back-pain-one-belief-that-makes-back-pain-more-likely/
🗞️ Join The Sunday Newsletter Free:
👉 https://backinshapeprogram.com/sunday/
You can also listen to the latest BISPodcast episodes using the links below:
🎙️Spotify:
https://open.spotify.com/show/5kKHnZoyL8Awg0aU3onE4o
🎙️Apple Podcasts:
https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524
📽️YouTube:
https://www.youtube.com/backinshapeprogram
#BackInShapePodcast #BackInShape #BackInShapePodcast
Essential Guide: What to Avoid With Degenerative Disc Disease In The Low Back
Are you battling with constant lower back pain and discomfort? It could be due to something more serious than a simple muscle strain: degenerative disc disease. While the name may sound daunting, don't fret! It's a common issue affecting the intricate interplay of muscles, ligaments, and nerves in your spine.
In this comprehensive article, we delve into the mechanics of your spine and how the degeneration of its tiny components can lead to pain that's out of proportion to the apparent damage. Discover why the common instinct to stretch out the pain may do more harm than good, and why certain yoga poses might not be as beneficial as they seem.
More importantly, find out how to manage this condition effectively. By rethinking our everyday habits and incorporating effective, targeted exercises, we can empower our bodies to combat the degenerative process. It may require changes, from reevaluating your office setup to adjusting how you bend down to pick up items. Remember, this is not a death sentence for your mobility and comfort.
Ready to unlock the secret to a stronger, healthier spine? Click the link to read our detailed guide on understanding and managing degenerative disc disease. Explore how to redefine your relationship with your body and gain a proactive stance on your back health. Your journey to a pain-free life could start right here. Get your back in shape, for good.
You can check out the full episode below:
🗞️ Issue 54 - Essential Guide: What to Avoid With Degenerative Disc Disease In The Low Back
👉 https://backinshapeprogram.com/2023/07/essential-guide-degenerative-disc-disease-in-the-low-back/
🗞️ Join The Sunday Newsletter Free:
👉 https://backinshapeprogram.com/sunday/
You can also listen to the latest BISPodcast episodes using the links below:
🎙️Spotify:
https://open.spotify.com/show/5kKHnZoyL8Awg0aU3onE4o
🎙️Apple Podcasts:
https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524
📽️YouTube:
https://www.youtube.com/backinshapeprogram
#BackInShapePodcast #BackInShape #BackInShapePodcast
🎙️ If Exercises Are Making Your Lower Back Pain Worse, What Should You Do?
Dealing with persistent lower back pain can be debilitating and downright frightening, especially when every movement seems to trigger a flare-up. It's understandable to be wary of exercises or stretches that might worsen the pain. However, what if we told you that your fears could be unfounded? That avoiding physical activity might be causing more harm than good?
Our latest article explores how and when most lower back pain flare-ups occur, and the surprising fact that they usually happen outside of a rehabilitation or exercise setting. Think about it - your everyday activities like putting on socks, unpacking groceries, or even getting out of a chair can be sources of strain for your lower back.
It's vital to consider that the majority of back pain is not a sudden event, but rather a result of long-term strain from daily movement patterns. For instance, getting up from being seated or performing chores over a surface, like ironing or cooking, can contribute to lower back discomfort over time.
All these activities involve spinal movement, which, when compromised due to an injury or a health condition, can trigger back pain. The key here is stability. The more stable your spine is, the less likely you are to experience flare-ups.
Now you might be thinking, "I can barely move without pain, let alone exercise!" But here's the thing: If you're able to perform your daily activities, despite the pain, then you can also safely engage in specific exercises.
The trick is to start with simple, safe exercises that promote spinal stability, such as the psoas engagement or the modified dead bug exercise, and gradually incorporate movements that mirror real-life activities.
Yes, the road to recovery might seem daunting, but remember, every professional healthcare provider is approving the logic of this reality through their actions. It's a shift in perspective, but one that can make a huge difference in managing your lower back pain.
Curious to find out more? Dive into our full article to get a more detailed understanding of why and how exercises can be a game-changer in your journey towards lower back pain relief.
You can check out the full episode below:
🗞️ Issue 53 - If Exercises Are Making Your Lower Back Pain Worse, What Should You Do?
👉 https://backinshapeprogram.com/2023/07/if-exercises-are-making-your-lower-back-pain-worse-what-should-you-do/
🗞️ Join The Sunday Newsletter Free:
👉 https://backinshapeprogram.com/sunday/
You can also listen to the latest BISPodcast episodes using the links below:
🎙️Spotify:
https://open.spotify.com/show/5kKHnZoyL8Awg0aU3onE4o
🎙️Apple Podcasts:
https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524
📽️YouTube:
https://www.youtube.com/backinshapeprogram
#BackInShapePodcast #BackInShape #BackInShapePodcast
🎙️ Back Health Podcast: One Year In
How incredible! The Back In Shape Podcast just turned one. As a living testament to our mission, we've journeyed through 52 episodes, diving into everything back health, from dissecting sciatica and herniated discs to understanding lower back surgery and cycling’s effect on our spines.
Our vision has always been to shine a light amidst the sea of confusion surrounding back health. In a world quick to point fingers, we instead opted to roll up our sleeves and commit to creating clarity. We made a pact to clear the mist of misinformation, consistently, week after week.
Why do such misconceptions even exist, especially online? It all boils down to how we engage with the digital world. The internet, a fantastic reservoir of global knowledge, has transformed the way we access and consume information. Yet, as the data floodgates open, we struggle to filter and process everything that comes our way.
Consider the allure of instant solutions. We're drawn to headlines promising quick fixes over those advocating for slow, steady, and consistent approaches. The struggle for eyeballs in this congested digital space often leads to an overemphasis on bite-sized content that skims the surface but seldom tells the full story. We, too, felt the pressure to adapt.
Recognizing this challenge, we embarked on producing a vast library of short videos focusing on diverse aspects of back health. We successfully created over 800 YouTube videos, distilling our extensive experience into core concepts.
But we knew something was missing. The smaller nuggets, though helpful, couldn't fully capture our unique perspective, one that often goes against common online wisdom. This lack of context gave birth to the Back In Shape Podcast, a platform for us to deep-dive into the complexities of back health.
In retrospect, our journey hasn't been without its bumps. The occasional critique, misplaced or misinformed, has often clouded the overwhelmingly positive feedback we've received. Yet, the experience has only strengthened our resolve to continue enlightening and empowering our listeners.
As we turn the page on our first year, we warmly invite you to join us in continuing this fascinating exploration of back health. And remember, your feedback guides us. This podcast is for you.
Here's to many more episodes of Back In Shape Podcast, and an even healthier back for all of us!
You can check out the full episode below:
🗞️ Issue 52 - Back Health Podcast: One Year In 👉 https://backinshapeprogram.com/2023/07/back-health-podcast-one-year-in-covering-all-things-back-health/
🗞️ Join The Sunday Newsletter Free: 👉 https://backinshapeprogram.com/sunday/
You can also listen to the latest BISPodcast episodes using the links below: 🎙️Spotify: https://open.spotify.com/show/5kKHnZoyL8Awg0aU3onE4o 🎙️Apple Podcasts: https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524 📽️YouTube: https://www.youtube.com/backinshapeprogram#BackInShapePodcast #BackInShape #BackInShapePodcast
🎙️ Are Spinal Injections For Low Back Pain Or Sciatica Worth It?
Living with relentless lower back pain can be unbearable, and when desperate, you may feel the only solution is to resort to injections for lower back pain. But are injections the only way out, or could you potentially avoid the risks associated with this invasive procedure? Let's explore this possibility together.
Let's make one thing clear. We are not against injections. What we encourage is making informed decisions. We believe that injections can play a crucial role, but often, they may not be necessary. You might be surprised to discover that with the right changes and actions, you can often avoid this route altogether.
Before you schedule that injection, consider the broader picture. Your lifestyle choices, including diet, sleep, and physical activity, all contribute to your back health. If you address these aspects correctly, your pain levels could significantly reduce.
Imagine being able to handle daily activities without flinching in pain. Being able to perform exercises like squats and hip hinges pain-free. All of these contribute towards strengthening your lower back, reducing the need for injections. Yes, it’s possible. Even if your pain seems overwhelming, most people with severe lower back pain aren't bed-bound. You’re likely still carrying out daily activities - and that’s a good sign.
But what if you have injections scheduled? Don’t worry; we’ve got you covered. We’ve devised a 5-step plan specifically for those who have upcoming injections. This plan provides a comprehensive strategy, from dietary changes to a rehabilitative exercise program. It's designed to ensure that you leverage the relief injections provide while reinforcing your back's strength.
Remember, dealing with chronic lower back pain doesn't necessarily mean an immediate leap to injections. In fact, by building a solid foundation for your back health and understanding your body, you might discover you can manage your pain without them.
So, are you ready to explore the world of injections for lower back pain? Are you prepared to discover how to potentially avoid this route while maximising your back health? Dive into our in-depth guide, where we focus on how you can lead a pain-free life - with or without injections.
You can check out the full episode below:
🗞️ Issue 51 - Are Spinal Injections For Low Back Pain Worth It? 👉 https://backinshapeprogram.com/2023/07/are-spinal-injections-for-low-back-pain-worth-it/
🗞️ Join The Sunday Newsletter Free: 👉 https://backinshapeprogram.com/sunday/
You can also listen to the latest BISPodcast episodes using the links below: 🎙️Spotify: https://open.spotify.com/show/5kKHnZoyL8Awg0aU3onE4o 🎙️Apple Podcasts: https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524 📽️YouTube: https://www.youtube.com/backinshapeprogram#BackInShapePodcast #BackInShape #BackInShapePodcast
🎙️ Does Cycling Help or Hurt Your Lower Back?
Embark on a revealing exploration into the intriguing crossroads of cycling, back pain, and sciatica in our upcoming podcast episode. For those of us who suffer from these conditions, the quest for soothing activities is endless. Commonly touted remedies like walking, swimming, and notably, cycling, are often recommended. But are these activities genuinely beneficial for everyone? And more importantly, is cycling the cure you've been seeking or the strain you need to avoid?
In our modern world, the low back bears the brunt of the stress, leading to a prevalence of low back pain and sciatica that affects many people at some stage in their lives. Conventional wisdom advocates for gentle activities as a means of mitigating the effects of these conditions. Cycling, in particular, is often considered a panacea. But is it really?
This episode unravels the intricate relationship between cycling, especially road bike cycling, and lower back health. Is this popular leisure activity and sport a friend or foe to your aching back? The answer may surprise you. Our objective exploration will challenge preconceived notions and shed light on how cycling can both heal and harm.
We go beyond just addressing the short to medium-term implications of cycling on your lower back rehabilitation. This episode delves into the long-term impacts, unraveling the complexities and unearthing strategies that could potentially safeguard your back. This nuanced discussion is vital for those with persistent pain and those with an undying passion for cycling alike.
If you're an avid cyclist grappling with back pain or sciatica, you may feel torn between your love for the sport and the need for relief. This episode doesn't just leave you with the gloomy conclusion that cycling should be avoided. Instead, it guides you on how to get back in the saddle safely, showing you how simple modifications can counterbalance the strain that long-distance cycling puts on the lower back.
Our discussion doesn't just treat cycling as a problem but rather as a challenge that can be managed effectively. If you're intrigued by the possibility of continuing your cycling journey without compromising your back health, this episode is for you.
Join us in this eye-opening conversation that brings you face to face with the realities of cycling and back pain. We'll help you navigate these tricky terrains with grace, resilience, and a renewed sense of control over your health. Don't miss this opportunity to redefine your relationship with cycling and reinvent your journey towards recovery.
You can check out the full episode below:
🗞️ Issue 50 - Does Cycling Help or Hurt Your Lower Back?
👉 https://backinshapeprogram.com/2023/06/does-cycling-help-or-hurt-your-lower-back/
🗞️ Join The Sunday Newsletter Free:
👉 https://backinshapeprogram.com/sunday/
You can also listen to the latest BISPodcast episodes using the links below:
🎙️Spotify:
https://open.spotify.com/show/5kKHnZoyL8Awg0aU3onE4o
🎙️Apple Podcasts:
https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524
📽️YouTube:
https://www.youtube.com/backinshapeprogram
#BackInShapePodcast #BackInShape #BackInShapePodcast
🎙️ Debunking Lower Back Pain Fears: Your Diagnosis and The Path to Being Pain Free
All too often the process of getting a diagnosis for your back pain can be challenging. For some the prospect itself is difficult with no one really having the answer, for others it is a label that spells disaster. But is this really the case?
In today's episode of the podcast we talk about specific examples to help you better appreciate the answer to the following question:
How much does your diagnosis affect the prospects of your back pain or sciatica being eliminated?
Don't get caught in the downward spiral and paralysis by analysis that can prevent you from becoming pain free again. As we discuss, there is an incredibly high chance, your diagnosis could have been made many months or years prior to your low back pain or sciatica becoming an issue.
A time when you did not have debilitating pain.
What does this mean for future prospects? Well for a starter, they're probably not as bleak as they seem, but it's going to take some work on your part to get you to that pain free destination.
You can check out the full episode below:
🗞️ Issue 49 - Debunking Lower Back Pain Fears: Your Diagnosis and The Path to Being Pain Free 👉 https://backinshapeprogram.com/2023/06/debunking-lower-back-pain-fears-your-diagnosis-and-the-path-to-being-pain-free/
🗞️ Join The Sunday Newsletter Free: 👉 https://backinshapeprogram.com/sunday/
You can also listen to the latest BISPodcast episodes using the links below: 🎙️Spotify: https://open.spotify.com/show/5kKHnZoyL8Awg0aU3onE4o 🎙️Apple Podcasts: https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524 📽️YouTube: https://www.youtube.com/backinshapeprogram#BackInShapePodcast #BackInShape #BackInShapePodcast
🎙️ Boost Your Back Pain Recovery: A Proven Strategy For You
Back pain can feel like a constant, uninvited guest in your life. It's intrusive, disruptive, and seemingly unshakeable. The Internet is awash with advice on how to banish it for good—from novel exercise routines to an array of diets, and from hi-tech devices to diverse therapeutic treatments. But wading through this vast sea of information often leads to nothing but confusion and, unfortunately, persistent pain.
The truth is, there's no magic bullet when it comes to back pain recovery. Every individual's back pain story is different—shaped by unique bodies, distinctive pain patterns, and individual lifestyles. Therefore, the most effective recovery process should be tailored to you and your needs.
In this comprehensive guide, we aim to demystify the various avenues for back pain recovery. We'll lay out a broad range of strategies, not to overwhelm you with options, but to provide a clear, holistic view of what's available, how each method functions, and who could potentially benefit most from them.
We start with the very foundation: understanding your pain and following a comprehensive program designed to target its root causes. This underpins everything else. Only with a solid base can you begin to build upon your recovery journey effectively.
Next, we delve into nutrition. The role of fluid intake and protein, especially within a maintenance calorie diet, could be substantial. And what about collagen, the key structural protein in our connective tissues? Could that play a role in recovery?
Then we explore more specific therapeutic tools and treatments, like massage guns and teeter tables. These can offer relief and facilitate recovery, but their effectiveness is dependent on their use in conjunction with a well-structured recovery program.
This brings us to professional help: massage therapists, osteopaths, chiropractors. These practitioners can provide targeted interventions to help you manage your pain and heal more efficiently. But even their skilled hands can't replace the critical role of nutrition and a well-designed recovery program.
Lastly, we discuss innovative solutions like IDD therapy sessions. These advanced treatments can offer significant relief for some individuals. But again, even the most cutting-edge therapy won't work miracles if the foundation isn't solid.
The crucial thing to understand is that these strategies do not work in isolation—they must be layered or stacked to be effective. It's like building a house: there's no point installing windows if you haven't laid the foundations and built the walls.
Back pain recovery is a journey, and like any journey, it requires preparation, perseverance, and patience. With this guide, we aim to equip you with the tools and knowledge to traverse your path to recovery with confidence, making informed decisions for your health every step of the way.
You can check out the full episode below:
🗞️ Issue 48 - Boost Your Back Pain Recovery: A Proven Strategy For You
👉 https://backinshapeprogram.com/2023/06/boost-your-back-pain-recovery-a-proven-strategy-for-you/
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https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524
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🎙️ Rethinking Muscle Spasm: How Misdiagnosis Can Lead to Chronic Lower Back Pain
Lower back pain is frequently diagnosed as muscle spasm or supposedly caused by tight muscles, but is this really the whole story? Of course it is not.
Muscles are reactionary tissues and they respond to a stimulus. Where we have tightness or painful spasm in the lower back this is of course going to be unhelpful. However, the muscle spasm itself is not the cause of the lower back pain. Today we explain precisely how muscles work. We go on to help you better understand the presence of muscle spasm in lower back injuries as well as how this is understandably unhelpful!
Hopefully by the end of this, you'll firmly understand why muscle spasm in the lower back is a problem, but is not the problem. In doing so you'll have gained and understanding of your own lower back and be able to move forwards resolving the underlying cause of your lower back pain, rehabilitating properly and ultimately getting back to the things you want to do, without pain!
You can check out the full episode below:
🗞️ Issue 47 - Rethinking Muscle Spasm: How Misdiagnosis Can Lead to Chronic Lower Back Pain
👉 https://backinshapeprogram.com/2023/06/rethinking-muscle-spasm-how-misdiagnosis-can-lead-to-chronic-lower-back-pain/
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You can also listen to the latest BISPodcast episodes using the links below:
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🎙️Apple Podcasts:
https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524
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🎙️ Whiplash: Why The Chronic Neck Pain & How To Stop It Lingering
Whiplash is an injury that can lead to severe neck damage, thankfully broken bones and the need for emergency surgeries are rare. More often, damage to the cervical spine is ruled out quickly and you're sent on your merry way with some "minor soft tissue damage" and the message that "it will get better on its own". But it doesn't get better on its own.
Many with chronic neck pain will tell you that it has never been right since "that whiplash injury or accident" and this is the unfortunate truth for so many. But it all could be avoided, what's more the good news is that it is never too late to start making a change and improving your neck health. One thing is essential though, and that is you start to understand your whiplash injury a little better, even if it was years ago.
Doing so is the first step. This week on the podcast and in the detailed article we will walk you through the whiplash injury, why life sets you up to fail the early recovery process and how understanding all this will lead to a "lightbulb moment". From there you can begin to start doing the right things to manage and resolve your long standing neck pain, even if it was caused by a whiplash injury quite some time ago.
You can check out the full episode below:
🗞️ Issue 46 - Whiplash: Why The Chronic Neck Pain & How To Stop It Lingering
👉 https://backinshapeprogram.com/2023/06/whiplash-why-the-chronic-neck-pain-amp-how-to-stop-it-lingering/
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https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524
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🎙️ Combatting Back Pain and Sciatica During Sleep: A Comprehensive Guide to Nighttime Relief
Being woken in the middle of the night by your back pain or sciatica is horrible. Back pain in the middle of the night is something common especially in more severe or chronic cases of back pain, and that includes sciatica too. Why is it that the back pain builds to a level that wakes us and what is it that causes the sciatica symptoms to come on in the dead of night?
This week on the podcast we take a deep dive in to the topic of back pain at night, explaining why it's happening, what you can do at night to help reduce the likelihood, as well as some more concrete steps going forwards that will combine to not only relieve your night time back pain or sciatica, but improve your back health for the long term too.
You can check out the full episode below:
🗞️ Issue 45 - Combatting Back Pain and Sciatica During Sleep: A Comprehensive Guide to Nighttime Relief
👉 https://backinshapeprogram.com/2023/05/combatting-back-pain-and-sciatica-during-sleep-a-comprehensive-guide-to-nighttime-relief/
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You can also listen to the latest BISPodcast episodes using the links below:
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https://open.spotify.com/show/5kKHnZoyL8Awg0aU3onE4o
🎙️Apple Podcasts:
https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524
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🎙️ Back Pain and Sciatica: How the Child's Pose Stretch Could Be Making It Worse
Child's pose stretch is commonly recommended if you have back pain or sciatica. It rounds the lower back thereby stretching the muscles and the ligaments on the back of your lower spine. But is this really helpful if you have back pain and sciatica.
Sure, it feels nice when you do the child's pose stretch. But there are many things that feel nice for your back pain or sciatica that are certainly not helpful! And on top of that, is the child's pose really helping your back or is it simply stretching already exhausted low back muscles further?
When you take a step back and examine what the child's pose is doing to the lower back, and review if this is helpful or not given how your back pain or sciatica was caused. We start to see, in the vast majority of cases the child's pose stretch is a waste of time, and in a significant majority, it is detrimental to the resolution of your back injury.
Check out the full release below:
🗞️ Issue 44 - Back Pain and Sciatica: How the Child's Pose Stretch Could Be Making It Worse
👉 https://backinshapeprogram.com/2023/05/back-pain-and-sciatica-how-the-childs-pose-stretch-could-be-making-it-worse/
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https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524
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🎙️ How to Recover from Lower Back Surgery with Exercises: Your Comprehensive Guide to Post-Op RehabilitationSurgery for the lower back pain or sciatica that you might be experiencing is never a decision that is taken lightly. In fact the avoidance of surgery is one of the primary concerns amongst many with pain in the lower back. However in some circumstances the surgical route is one which ends up being considered. Before we get into the details of todays Podcast, it would be insightful to consider the following from the NHS' piece on Lumbar surgery: “To help you recover from your operation and reduce your risk of complications, it helps if you're as fit as possible before surgery.”This is where exercises come in, not only after surgery, but as is so often missed, before back surgery too!
Check out the full release below:
🗞️ Issue 43 - How to Recover from Lower Back Surgery with Exercises: Your Comprehensive Guide to Post-Op Rehabilitation
👉 https://backinshapeprogram.com/2023/05/how-to-recover-from-lower-back-surgery-with-exercises-your-comprehensive-guide-to-post-op-rehabilitation/
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https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524
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🎙️ Managing Chronic Back Pain: Lifestyle Changes and Self-Care Strategies for Long-Term Relief
Living with chronic back pain can feel like a never ending battle. It can infiltrate every aspect of your life, turning a simple task into a major challenge. What if we told you that it is possible to reclaim your life from the clutches of chronic back pain? This article will give you a comprehensive guide to managing chronic back pain, with lifestyle changes & self care strategies for long-term relief. We’ll explore everything from understanding the root causes of your back pain, the role of physical activity and necessary lifestyle changes, to the influence of diet and psychological factors and more.
Whether you’re newly diagnosed, or like many of our members and have been battling back pain for years, we have a wealth of information today to help you alleviate discomfort and improve your quality of life. Let’s take the first step together on this journey to wellness, towards a life where pain does not dictate your daily activities. If you’re ready to turn a page and start a new chapter in your back health then keep reading. Your guide to mastering chronic back pain management begins here.
Check out the full release below:
🗞️ Issue 42 - Managing Chronic Back Pain: Lifestyle Changes and Self-Care Strategies for Long-Term Relief
👉 https://backinshapeprogram.com/2023/05/managing-chronic-back-pain-lifestyle-changes-and-self-care-strategies-for-long-term-relief/
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https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524
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🎙️ The Best Treatment For Lower Back Pain
When it comes to treatment for lower back pain there are more options than we can count . They all offer a specific "mechanism of action" to help your low back pain in some way. Some are naturally more effective and all encompassing than others. If we break down the specific characteristics of back injuries first, we can come up with some specific areas that a treatment would need to address in order to consider the treatment truly thorough.
Once we identify the 4 characteristics that are common to all back injuries, regardless of the diagnosis, we can evaluate how the chosen treatments target these areas compared to other options available.
Understanding this will help you seek out the best treatment for lower back pain, you'll also appreciated how you cannot do without 2 additional areas that make back pain treatments work long term.
Check out the full release below:
🗞️ Issue 41 - The Best Treatment For Lower Back Pain
👉 https://backinshapeprogram.com/2023/04/best-treatment-for-lower-back-pain/
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https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524
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🎙️ Can A Flat Back Cause Low Back Pain? How To Restore Normal Lordosis
For reasons that we’ll get into here, the flattening of the low back to eliminate the normal natural lordosis we should all have is a factor that seems to be associated with back pain that is persistent. When we take a look at modern life and the numerous ways this pathological derangement from normal structure is baked into our daily lives, it is easy to see why back pain is such a drain on society.
From practitioners and specialists who seem to poorly understand this phenomenon, to the lives many of us have to lead on a daily basis, this week we’ll explore the lower back, the cause of this flattening, how it affects your lower back health as well as how we can go about restoring a degree of normal lordosis. Towards the end we’ll also touch on 5 exercises and stretches you could consider adding into your daily practice to make sure you avoid this issue of a reduced lumbar lordosis, or “flat low back” reducing your lower back health for the long term.
Check out the full release below:
🗞️ Issue 40 - Can A Flat Back Cause Low Back Pain? How To Restore Normal Lordosis
👉 https://backinshapeprogram.com/2023/04/can-a-flat-back-cause-low-back-pain-5-ways-to-support-your-lordosis/
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https://open.spotify.com/show/5kKHnZoyL8Awg0aU3onE4o
🎙️Apple Podcasts:
https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524
📽️YouTube:
https://www.youtube.com/backinshapeprogram
#BackInShapePodcast #BackInShape #Podcast
🎙️ How to Safely Travel with Back Pain: Tips for Road Trips, Flights, and Accommodations
One of the common questions we get from members comes in anticipation of holidays. How will they mange the work trip with their low back vulnerability? We find that it is always easier to pre-empt this when members ask ahead of their travels as opposed to crisis management mid way through a holiday!
As we start to approach the summer months (in spite of the weather not indicating that to be the case in the UK) holidays are on our minds. Hopefully this weeks episode and companion article helps give you some tools that will help you move forwards with confidence in eager anticipation of your next holiday abroad or road trip!
Check out the full release below:
🗞️ Issue 39 - How to Safely Travel with Back Pain: Tips for Road Trips, Flights, and Accommodations
👉 https://backinshapeprogram.com/2023/04/how-to-safely-travel-with-back-pain-tips-for-road-trips-flights-and-accommodations/
🗞️ Join The Sunday Newsletter Free:
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You can also listen to the latest BISPodcast episodes using the links below:
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https://open.spotify.com/show/5kKHnZoyL8Awg0aU3onE4o
🎙️Apple Podcasts:
https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524
📽️YouTube:
https://www.youtube.com/backinshapeprogram
#BackInShapePodcast #BackInShape #Podcast
🎙️ The Role of Posture in Preventing & Alleviating Back Pain: Tips for Everyday Life
Posture plays an important role in our body, fundamentally, it dictates how the muscles and joints are aligned, dictating where pressure is focussed. Which muscles will bear more strain, which parts of which joints will be transferring the load. All postures will vary this picture, some will accentuate certain areas in inefficient ways, others will reduce net mechanical strain by aligning the body in a more balanced way.
Nowadays you’re likely to come across material online talking about posture not causing back pain, and while any given posture is not explicitly going to cause back pain, acknowledging the reality of posture's influence on our structure regardless of the presence of an injury is important. Quite often these statements are really to be contrarian or said without opportunity for full follow up. Hopefully by the end of today’s episode you’ll have a better idea of the role of posture in preventing and alleviating lower back pain.
Check out the full release below:
🗞️ Issue 38 - The Role of Posture in Preventing & Alleviating Back Pain: Tips for Everyday Life
👉 https://backinshapeprogram.com/2023/04/the-role-of-posture-in-preventing-amp-alleviating-back-pain-tips-for-everyday-life/
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https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524
📽️YouTube:
https://www.youtube.com/backinshapeprogram
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🎙️ What Is The Single Best Stretch For Back Pain And Back Health Long Term?
Believe it or not there is a "gold standard" when it comes to a stretch that can meet both these needs. A Stretch that fundamentally helps your back injury when it is at it's most vulnerable, but also helps guard your back against the strains of daily life, a daily practice that takes a few minutes that can off-set the torrent of abuse our backs are put under thanks to modern life.
In the search for such a stretch we talk you through the clear reasons why this is such a prime candidate and how other practices, activities and stretches just don't cut it, and specifically why they don't. You should find this weeks episode set's off lightbulbs and gives you a new way of looking at things!
Check out the full release below:
🗞️ Issue 37 - What Is The Single Best Stretch For Back Pain And Back Health Long Term?
👉 https://backinshapeprogram.com/2023/03/what-is-the-single-best-stretch-for-back-pain-and-back-health-long-term/
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https://open.spotify.com/show/5kKHnZoyL8Awg0aU3onE4o
🎙️Apple Podcasts:
https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524
📽️YouTube:
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#BackInShapePodcast #BackInShape #Podcast
🎙️ How Do You Strengthen Your Core To Fix Lower Back Pain?
When it comes to strengthening your core to help with lower back pain and sciatica, everyone can agree on it's importance. There is some disagreement with regards to which precise common "core exercises" are helpful and which are harmful. If you've been with us for a while you've probably got a better understanding of this. But what about core strengthening for the longer term, beyond simple floor based core exercises. There are common misunderstandings around what would help you build your core best, for the long term health and resilience of your lower back and body in general.
We hope this episode of the podcast gives you fresh insight into this topic and you can move forwards to successfully build your core strength in a way that will bring real world benefits in abundance.
Check out the full release below:
🗞️ Issue 36 - How Do You Strengthen Your Core To Fix Lower Back Pain?
👉 https://backinshapeprogram.com/2023/03/how-do-you-strengthen-your-core-to-fix-lower-back-pain/
🗞️ Join The Sunday Newsletter Free:
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https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524
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🎙️ Which Is Better For Back Pain & Sciatica, MRI or X-Ray?
Following on from last weeks episode on whether back pain or sciatica requires imaging at all, this week we discuss the comparison between the two. MRI's are the routine form of imaging for the "standard" approach to lower back pain. But what do we get out of an MRI image, and more importantly what are we missing with such imaging techniques. Although they've been around for longer, is X-Ray imaging for lower back pain actually much more helpful when it comes to fixing your lower back pain.
Perhaps this perspective and comparison will be one which you've not considered before!
Check out the full release below:
🗞️ Issue 35 - Which Is Better For Back Pain & Sciatica, MRI or X-Ray?
👉 https://backinshapeprogram.com/2023/03/which-is-better-for-back-pain--sciatica-mri-or-x-ray/
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https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524
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🎙️ Do You Need Imaging For Lower Back Pain Or Sciatica?
Now more than ever, especially in the UK, we’re being told that you don’t need imaging to fix lower back pain, and there is some truth to that, but to state that imaging has no value whatsoever, is to miss the point entirely. Hopefully in today’s issue, we can give you a fresh perspective so you can draw your own conclusions.
Check out the full release below:
🗞️ Issue 34 - Do You Need Imaging For Lower Back Pain Or Sciatica?
👉 https://backinshapeprogram.com/2023/03/do-you-need-imaging-for-lower-back-pain-or-sciatica/
🗞️ Join The Sunday Newsletter Free:
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https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524
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🎙️ Back In Shape Backstory
One of the common questions we get is about the background and history of the program as well as our credentials. When Back In Shape began, we had a very close relationship with our small number of members. They generally knew about our Clinic and the background, so it was something that had little need covering explicitly. However, as time has gone on, many new members down the line, it seemed right to devote an episode of the Podcast to the topic.
Check out the full release below:
🗞️Issue 33 - Back In Shape Backstory
👉 https://backinshapeprogram.com/2023/03/back-in-shape-backstory/
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https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524
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🎙️ Discover How Exercises Help Fix Your Back Pain
When you embark upon a program or plan to fix your back pain, an understanding of the process can be very helpful in setting your expectations so you’re not surprised along the way. It also helps avoid becoming disheartened when expectations based upon a lack of understanding are not met. Time and time again we find those that understand their own body, and the process of rehabilitation do best, for the longest, with the least setbacks along the way!
Check out the full release below:
🗞️Issue 32 - Discover How Exercises Help Fix Your Back Pain
👉 https://backinshapeprogram.com/2023/02/discover-how-exercises-help-fix-your-back-pain/
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🎙️Apple Podcasts:
https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524
📽️YouTube:
https://www.youtube.com/backinshapeprogram
BackInShapePodcast #BackInShape #Podcast
🎙️ Is Running Good If You Have Lower Back Pain?
Running can sometimes be a supposed source of lower back pain but more often than not it is aggravating a weak or previously injured lower back. Like so many things, it comes down to how you go about running as well as the complimentary activities you're doing to reinforce your lower back health and resilience.
This week we map out three steps that you can use, especially if you enjoy running, to incorporate this form of cardiovascular exercise into your back rehabilitation program.
🗞️Issue 30 - Is Running Good If You Have Lower Back Pain?
👉 https://backinshapeprogram.com/2023/02/is-running-good-if-you-have-lower-back-pain/
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🎙️Apple Podcasts:
https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524
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🎙️ The Secret Of How To Improve Vitality As You Get Older
This weeks episode is all about the one major way that you can maintain vitality as you get older. Depending on how well you have been keeping up with this to date, you might find that you end up having more vitality in the next 5 years than perhaps you've had in the recent decade or longer.
Check out the full release below:
🗞️Issue 31 - The Secret Of How To Improve Vitality As You Get Older
👉 https://backinshapeprogram.com/2023/02/the-secret-of-how-to-improve-vitality-as-you-get-older/
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https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524
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🎙️ Diagnosed With Spondylolisthesis Causing Back Pain Or Sciatica?
This is one of those more severe diagnosis that can be considered a cause of your lower back pain or sciatica, however, in many cases you'll likely have been walking around with this condition for some time without any symptoms to speak of, in spite of the present pain you might find yourself in.
Today we talk about this rather more serious condition but also give you the warm words of encouragement knowing that for many of you, significant improvement will be possible, but it takes time and consistency on your part!
🗞️Issue 29 - Diagnosed With Spondylolisthesis Causing Back Pain Or Sciatica?
👉 https://backinshapeprogram.com/2023/02/diagnosed-with-spondylolisthesis-causing-back-pain-or-sciatica/
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https://open.spotify.com/show/5kKHnZoyL8Awg0aU3onE4o
🎙️Apple Podcasts:
https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524
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https://www.youtube.com/backinshapeprogram
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🎙️ 3 Pillars To Fix Back Pain For Good
So how does this all play into getting your back fixed, and fixed for good? Well, today we thought it prudent to propose 3 “pillars” that will ensure that your back recovers, for the long term, but not just your back, your whole body. Because let’s face it, there is a limited understanding, only in the last week a member had been advised post low back injection, by their surgeon to “just walk as much as you can” as the core of their expert rehab. If this lazy approach is being espoused by people (experts) within the healthcare system, is it any wonder that the lay person is at a loss and makes mistakes when it comes to looking after their back...
🗞️Issue 28 - 3 Pillars To Fix Back Pain For Good
👉 https://backinshapeprogram.com/2023/01/how-to-fix-back-pain-for-good-with-these-3-pillars/
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🎙️Apple Podcasts: https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524
📽️YouTube: https://www.youtube.com/backinshapeprogram
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🎙️ Is Walking Good For Back Pain Or Not?
Like anything it would be nice if there were a nice and easy yes or no answer to the question of whether walking is bad for back pain and sciatica. It would seem that even the topic of walking, something so simple, the answer is rather varied. Today we will try to give you a full account on the benefits as well as the hazards when it comes to walking with a back injury. It could be that you’ve a lumbar disc herniation, a minor or major back strain, sciatica or any other formal diagnosis, perhaps degenerative disc disease, spondylolisthesis, the list goes on, but all relevant for today’s discussion.
🗞️Issue 27 - Is Walking Good For Back Pain? Or Does It Make It Worse?
👉 https://backinshapeprogram.com/2023/01/is-walking-good-for-back-pain-or-not/
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🎙️Apple Podcasts:
https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524
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🎙️ Why Back Pain Keeps Coming Back & How To Stop It
Back Pain and Sciatica are problems that are often rooted in history with many factors that contribute to the injury and its continued poor condition. The reality is that until you've addressed these contributing factors properly and begun to make significant strengthening improvements, their influence on your road to recovery will be notable.
When you start to reflect on this and begin to appreciate your own journey, you'll feel greater comfort and understanding knowing that, so long as you're making practical steps forward and following a program, these set backs and relapses are part of the process.
With time they will become less frequent and less severe, it just requires consistency on your part!
🗞️Issue 26 - Why Back Pain Keeps Coming Back & How To Stop It
👉 https://backinshapeprogram.com/2023/01/why-back-pain-keeps-coming-back--how-to-stop-it/
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🎙️Apple Podcasts: https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524
📽️YouTube: https://www.youtube.com/backinshapeprogram
BackInShapePodcast #BackInShape #BackPainRelapse
🎙️ How To Get Back In Shape After Time Out In 2023
Every year brings new opportunities to get back in shape and make positive changes in our lives. However, it's important to avoid overdoing it and causing injuries by trying to do too much too soon. It's important to have a plan and to make sure you're consistently challenging your body by increasing weights or changing up your workouts. Injuries and setbacks can be frustrating, but they can also be easily avoided by following a structured plan and listening to your body.
The goal is not just to get back in shape for a short period of time, but to maintain a healthy, upward trend in health and wellbeing for the long term. Whether you're already a member of a program or looking for guidance on your fitness journey, it's important to have a plan and the guidance of experts to ensure success.
🗞️Issue 25 - How To Get Back In Shape After Time Out In 2023
👉 https://backinshapeprogram.com/2023/01/get-back-in-shape-after-time-out/
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🎙️Apple Podcasts:
https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524
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🎙️ Spinal Decompression For Lower Back Pain
Spinal decompression is a topic that is something you’re going to come into contact with one way or another if you have back pain, or sciatica, at some point sooner or later. It is however a term that is used by many different professions, and even within professions to mean different things. Today we’ll explore our take on spinal decompression, why it is so important in the case of lower back pain and sciatica, as well as how it might be used in different environments to mean different actions.
Believe it or not spinal decompression is fundamentally quite simple, it is however the manner in which we choose to decompress the spine that makes all the difference.
The simple fact of the matter is that we know this is the case because we see this phenomenon in almost all patients, we see it even, in ourselves.
🗞️Issue 24: Spinal Decompression For Lower Back Pain
👉 https://backinshapeprogram.com/2022/12/spinal-decompression-for-lower-back-pain/
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https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524
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🎙️ How Knee Pain Develops With Back Pain
You might be thinking what on earth knee pain has to do with the lower back, and that’s understandable, however today we’re going to make the case for the intrinsic relationship between these two areas. Particularly for those who’ve had more long standing back troubles. Be they sciatica, be they back pain specifically. And to the degree you have a more formal diagnosis of “things going wrong in the lower back” this applies more to you. By this we mean, degenerative change identified in areas of the lower spine, we mean disc injuries, bulges and the like, we mean stenosis, the list goes on.
The simple fact of the matter is that we know this is the case because we see this phenomenon in almost all patients, we see it even, in ourselves.
Check out the latest issue with helpful tips & much more:
🗞️Issue 23: How Knee Pain Develops With Back Pain
👉 https://backinshapeprogram.com/2022/12/how-knee-pain-develops-with-back-pain/
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https://open.spotify.com/show/5kKHnZoyL8Awg0aU3onE4o
🎙️Apple Podcasts:
https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524
📽️YouTube:
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🎙️Back In Shape Podcast Episode 22:
What Causes Neck Pain & How To Fix It
Neck pain and injuries share so many similarities with the lower back: the forces at play that challenge them, the way they are designed, as well as the way in which misguided approaches encourage excessive flexion as a treatment approach. Understanding the structure of your neck and the way in which it functions will leave you much better equipped to deal successfully with neck pain in the future.
Check out the latest issue of our newsletter where with helpful tips & much more:
🗞️Issue 22: What Causes Neck Pain & How To Fix It
👉 https://backinshapeprogram.com/2022/11/what-causes-neck-pain--how-to-fix-it/
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You can also listen to the latest BISPodcast episodes using the links below:
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https://open.spotify.com/show/5kKHnZoyL8Awg0aU3onE4o
🎙️Apple Podcasts:
https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524
📽️YouTube:
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🎙️Back In Shape Podcast Episode 21:
How To Lose Weight When You Have Back Pain
It almost goes without saying that carrying extra weight when you have a lower back injury is not helpful. Because of this it is very easy to take actions that make your back pain worse in the noble pursuit of weight loss. There is however a better and more sensible way to proceed that will combat both the back pain, and also promote weight loss, leaving a healthier pain free you as a result.
Check out the latest issue of our newsletter where with helpful tips & much more:
🗞️ Issue 21: How To Lose Weight When You Have Back Pain
👉 https://backinshapeprogram.com/2022/11/how-to-lose-weight-when-you-have-back-pain/
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You can also listen to the latest BISPodcast episodes using the links below:
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https://open.spotify.com/show/5kKHnZoyL8Awg0aU3onE4o
🎙️Apple Podcasts:
https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524
📽️YouTube:
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🎙️Back In Shape Podcast Episode 20:
Should You Flatten Your Lower Back For Back Pain Relief
Anyone who’s been unlucky enough to experience sciatica or low back pain will know that the first thing you’re instructed to do to “relieve your back pain” involves flattening your lower back, or in some cases actually rounding it completely.
This is supposed to provide relief of pain and you’ll find immediately that there is a degree of pleasant stretching sensation that gives you the feedback needed to know that this is a good feeling. Certainly a better feeling than the back pain or leg pain that was penetrating every waking moment!
Check out the latest issue of our newsletter where with helpful tips & much more:
🗞️Issue 20: Should You Flatten Your Lower Back For Back Pain Relief
👉 https://backinshapeprogram.com/2022/11/should-you-flatten-your-lower-back-for-back-pain-relief/
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🎙️Apple Podcasts:
https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524
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BackInShapePodcast #BackInShape #Podcast
🎙️Back In Shape Podcast Episode 19:
Relieve Spinal Stenosis In The Lower Back
Spinal Stenosis in the lower back can be associated with a variety of symptoms from sciatic type symptoms of pain down the leg, to hip pain and localized pain in the lower back. It is a diagnosis that deflates those who receive it, not least because it has a shroud of mystery to it. Our task today is to help you better understand what stenosis is, specifically, as well as understand it in the context of your lower back or sciatic pain. Finally what you should know if you have stenosis, with regards to both your short and long term plan for lower back relief & rehabilitation.
Check out the latest issue of our newsletter where with helpful tips & much more:
🗞️Issue 19: Relieve Spinal Stenosis In The Lower Back
https://backinshapeprogram.com/2022/11/relieve-spinal-stenosis-in-the-lower-back/
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https://open.spotify.com/show/5kKHnZoyL8Awg0aU3onE4o?
🎙️Apple Podcasts:
https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524
📽️YouTube:
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BackInShapePodcast #BackInShape #Podcast
🎙️Back In Shape Podcast Episode 18:
How To fix Sacroiliac Joint Pain With Exercises
The sacroiliac joint is a joint in the body that is quite different to many others and when pain occurs in the vicinity of the sacroiliac joints it can be somewhat confusing as to what can be done to help it. This poor understanding of the region is fundamentally why so many people struggle to make improvements with sacroiliac joint pain.
Let us look now at the uniqueness of the sacroiliac joint to help us appreciate what it should be doing, and from there we can start to understand how things fail.
Check out the latest issue of our newsletter where with helpful tips & much more:
🗞️Issue 18: How To fix Sacroiliac Joint Pain With Exercises
👉 https://backinshapeprogram.com/2022/10/how-to-fix-sacroiliac-joint-pain-with-exercises/
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🎙️Apple Podcasts:
https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524
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🎙️Back In Shape Podcast Episode 17:
Why Hip Degeneration With Lower Back Pain Is Common
In those with chronic and long standing lower back pain, it is common that the factors that have led to the injury of the lower back have also taken their toll on the lower body joints as well. This is why it is common that we find that those with lower back pain will have hip issues too. In today’s article we’ll be covering the association with hip degeneration and why it really makes a lot of sense that your hip could be degenerated if your lower back is.
Check out the latest issue of our newsletter where with helpful tips & much more:
🗞️Issue 17: Why Hip Degeneration With Lower Back Pain Is Common
👉 https://backinshapeprogram.com/2022/10/why-hip-degeneration-with-lower-back-pain-is-common/
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https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524
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Today's podcast we explore if stretching can help for lower back pain or if it can be something that gets in the way of your recovery.
🎙️Back In Shape Podcast Episode 16:
Nearly all cases of lower back pain involve a degree of stiffness developing in the lower back when you have an injury. Back pain is often made much worse with these tight muscles. The hamstrings for example play a role in many cases of lower lumbar spine injuries. Stretching can help you alleviate the stiffness accompanying your back pain, but there are important considerations that you must make.
Next we consider the stretching of the lower back itself. Often a feeling of pressure, seizing and stiffness in the lower back musculature is the first manifestation of a back injury. This is thought to be the problem, as opposed to part of the problem, or more accurately, a symptom of the problem.
Check out the latest issue of our newsletter where with helpful tips & much more:
🗞️Issue 16: Can Stretching Help For Lower Back Pain?
👉 https://backinshapeprogram.com/2022/10/can-stretching-help-for-lower-back-pain/
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🎙️Apple Podcasts:
https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524
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What Is The Best Spine Position If You've Injured Your Back & Why?
🎙️Back In Shape Podcast Episode 15:
Lower back pain is a common complaint in all modern societies and one which exacts a large physical, emotional and financial cost on the individual, be that through lost productive days of work or expenditure on treatment. Financially the impact is significant on society as a whole too, costing vast sums of money to the UK economy.
Having an appreciation for the fundamentals of the lumbar spine therefore, is of particular import. After all, how can we possibly seek to remedy something which we have no understanding of. It is this poor understanding of the role of a neutral spine, in conjunction with a poor ability to control and maintain this, that leads so many into practices and treatments for back pain that do not work.
Check out the latest issue of our newsletter where with helpful tips & much more:
🗞️Issue 15: What Is The Best Spine Position For A Bad Back?
https://backinshapeprogram.com/2022/10/what-is-the-best-spine-position-for-a-bad-back/
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🎙️Apple Podcasts: https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524
📽️YouTube: https://www.youtube.com/backinshapeprogram
BackInShapePodcast #BackInShape #Podcast
🎙️Back In Shape Podcast Episode 14:
Why Do I Keep Getting Lower Back Pain & What Can I Do?
Back pain, just like any other joint pain, has a causative injury. However there are some details when it comes to back pain that are often overlooked that lead to back pain seeming to come and go with a degree of frequency that is certainly not appreciated. In today’s article we’ll explore this in a little more detail as the presence of recurring lower back pain is a sign and often a gentle nudge or ache, that things aren’t quite right. Unfortunately with the business of modern life these minor signals are commonly ignored.
Check out the latest issue of our newsletter where with helpful tips & much more:
🗞️Issue 14: Why Do I Keep Getting Lower Back Pain & What Can I Do?
https://backinshapeprogram.com/2022/10/why-do-i-keep-getting-lower-back-pain-what-can-i-do/
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https://open.spotify.com/show/5kKHnZoyL8Awg0aU3onE4o?
🎙️Apple Podcasts:
https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524
📽️YouTube:
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🎙️Back In Shape Podcast Episode 13:
Is Your Back Pain Caused By Weak Glute Muscles?
Gluteal musculature plays a pivotal role in your lower back health, as well as the health of your lower limb in general. The gluteal muscles allow your lower limb to effectively transmit forces into the trunk during all manner of movements. These muscles are unfortunately left without cultivation in modern life. We spend ever increasing numbers of hours sedentary and as we age we consider activities like walking sufficient to stay healthy. This simply isn’t good enough and neglect of this important region of the body begins to show in increasing disability. An ailing ability to move around the house, go up stairs and get out of chairs.
In this week’s article we’ll be going deep into the glutes to better understand their impact on lower back pain, or more accurately, how weakness in this vital musculature contributes and reinforces lower back injuries.
Check out the latest issue of our newsletter where with helpful tips & much more:
🗞️Issue 13: Is Your Back Pain Caused By Weak Glute Muscles?https://backinshapeprogram.com/2022/09/back-pain-caused-by-weak-glute-muscles/
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👉 https://backinshapeprogram.com/sunday/
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https://open.spotify.com/show/5kKHnZoyL8Awg0aU3onE4o?
🎙️Apple Podcasts:
https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524
📽️YouTube:
https://www.youtube.com/backinshapeprogram
BackInShapePodcast #BackInShape #Podcast
🎙️Back In Shape Podcast Episode 12:
Best Food Supplement For Back Pain & Sciatica
We can probably all agree that nutrition has a role in how our body functions. When it comes to lower back pain, the injuries responsible for it, and the recovery process nutrition also has a role to play. Establishing what supplement is going to play the biggest role in your lower back pain recovery you might be surprised at our conclusion. But before we ruin this surprise it is helpful as with all our articles, to understand the causes of back pain, and therefore what is required as we go through the healing and rehabilitative process. With clear objectives we can easily identify which food supplement is going to play the biggest role in recovery from back pain.
Check out the latest issue of our newsletter where with helpful tips & much more:
🗞️Issue 12: Best Food Supplement For Back Pain!
https://backinshapeprogram.com/2022/09/best-food-supplement-for-back-pain/
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🎙️Apple Podcasts:
https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524
📽️YouTube:
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BackInShapePodcast #BackInShape #Podcast
🎙️Back In Shape Podcast Episode 11:
Should You Be Doing The Cat Cow For Back Pain Relief?
When it comes to back pain stretches there are a variety of stretches that are touted as helpful for lower back pain. These stretches or exercises are claimed to provide relief for lower back pain but are they really helpful or are they at best, a waste of time, at worst making your back problem worse, or do they actually relieve back pain and help you address the cause of the lower back pain or sciatica?
Check out the latest issue of our newsletter where with helpful tips & much more:
🗞️Issue 11: Should You Be Doing The Cat Cow For Back Pain Relief?
https://backinshapeprogram.com/2022/09/should-you-be-doing-the-cat-cow-for-back-pain-relief/
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https://open.spotify.com/show/5kKHnZoyL8Awg0aU3onE4o?
🎙️Apple Podcasts:
https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524
📽️YouTube:
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BackInShapePodcast #BackInShape #Podcast
🎙️Back In Shape Podcast Episode 10:
Are Lunges Good For Lower Back Pain
When we think about getting back in shape and rebuilding our body to make it more resilient, one of the important principles to adhere to is that our exercises are somewhat applicable to daily life. What is meant by this, is that the exercises are similar to movements that might well be carried out on a daily basis. Now of course, it is one thing to get the movement right during your allotted “exercise time”, applying this same movement pattern outside this time is another thing. Lunges, much like squats covered in a previous article, are a vital movement and a natural progression from squats.
Check out the latest issue of our newsletter where with helpful tips & much more:
🗞️Issue 10: Are Lunges Good For Lower Back Pain
https://backinshapeprogram.com/2022/09/are-lunges-good-for-lower-back-pain/
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https://open.spotify.com/show/5kKHnZoyL8Awg0aU3onE4o?
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https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524
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https://www.youtube.com/backinshapeprogram
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🎙️Back In Shape Podcast Episode 9:
How To Fix Chronic Lower Back Pain
Chronic back pain is something that we want to avoid especially if this is the first episode of lower back pain. In today’s article we’ll talk about some of the phenomena that occur when a back injury becomes chronic and the importance of avoiding this. Towards the end of the article we’ll also work on covering what is required to recover from chronic lower back pain and like many things, an understanding is always helpful.
Check out the latest issue of our newsletter where with helpful tips & much more:
🗞️Issue 9: How To Fix Chronic Lower Back Pain
https://backinshapeprogram.com/2022/08/how-to-fix-chronic-lower-back-pain/
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👉 https://backinshapeprogram.com/sunday/
You can also listen to the latest BISPodcast episodes using the links below:
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https://open.spotify.com/show/5kKHnZoyL8Awg0aU3onE4o?
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https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524
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🎙️Back In Shape Podcast Episode 8:
Should You Squat If You Have Back Pain
One of the most important early rehab exercises for anyone with lower back pain or sciatica is the squat, which is why it features so early on in the Back In Shape Program. This comes at a time of crisis in the mind of those with lower back pain, a time when the prospects of exercises like a squat are worrying to say the least!
Check out the latest issue of our newsletter where with helpful tips & much more:
🗞️Issue 8: Should You Squat If You Have Back Pain
https://backinshapeprogram.com/2022/08/should-you-squat-if-you-have-back-pain/
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👉 https://backinshapeprogram.com/sunday/
You can also listen to the latest BISPodcast episodes using the links below:
🎙️Spotify:
https://open.spotify.com/show/5kKHnZoyL8Awg0aU3onE4o?
🎙️Apple Podcasts:
https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524
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https://www.youtube.com/backinshapeprogram
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🎙️Back In Shape Podcast Episode 7:
Piriformis Syndrome And Back Pain
Piriformis Syndrome is a diagnosis that states the hip and leg pain that you’re experiencing is the cause of a tight or dysfunctional Piriformis. Sciatica is also often directly associated with Piriformis Syndrome as symptoms of these two are fundamentally the same. Today we’re going to once and for all give you the complete guide to Piriformis Syndrome so you can finally disregard this misdiagnosis for good, and start working instead on the cause of your symptoms.
Check out the latest issue of our newsletter where with helpful tips & much more:
🗞️Issue 7: Piriformis Syndrome And Back Pain
https://backinshapeprogram.com/2022/08/everything-you-need-to-know-about-piriformis-and-lower-back-pain/
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👉 https://backinshapeprogram.com/sunday/
You can also listen to the latest BISPodcast episodes using the links below:
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🎙️Apple Podcasts: https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524
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🎙️Back In Shape Podcast Episode 6:
Degeneration of the spine and lower back pain
Is degeneration of your spine really the cause of your current episode of back pain, or is it simply a marker of your overall back health, independent of your day-to-day back pain?
This week we wanted to take a deep dive into arthritis of the spine, because one of the most common phrases you’ll hear when having any sort of consultation with imaging is the following:
“You’re spine is fine, you just got normal age related wear and tear.”
Check out the latest issue of our newsletter where with helpful tips & much more:
🗞️Issue 6: Degeneration of the spine and lower back pain
https://backinshapeprogram.com/2022/08/degeneration-in-the-spine/
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👉 https://backinshapeprogram.com/sunday/
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https://open.spotify.com/show/5kKHnZoyL8Awg0aU3onE4o?
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https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524
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🎙️Back In Shape Podcast Episode 5:
Posterior Pelvic Tilt And Lower Back Pain
What is posterior pelvic tilt and how does it relate to back pain? To understand this, it is helpful to first identify the normal position of the pelvis as well as what we mean when we’re referring to pelvic tilt. From there we can fully appreciate the implications this will have on the lumbar spine especially if we’re suffering with lower back pain or sciatica.
Find out all you need to know about posterior pelvic tilt and it's role in your lower back pain in today's episode.
Check out the latest issue of our newsletter where with helpful tips & much more:
🗞️Issue 5: Posterior Pelvic Tilt And Lower Back Pain
https://backinshapeprogram.com/2022/07/posterior-pelvic-tilt-lower-back-pain/
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You can also listen to the latest BISPodcast episodes using the links below:
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https://open.spotify.com/show/5kKHnZoyL8Awg0aU3onE4o?
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https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524
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🎙️Back In Shape Podcast Episode 4:
Improve Your Blood Pressure By Getting Back In Shape
Generally blood pressure is a measure of the pressure within our circulatory system. It reflects the elasticity or rigidity of our arteries and blood vessels, in essence giving us a window into the health of this essential system. The blood pressure can rise or fall based on a plethora of factors, resulting in both short term changes and more long lasting trends.
Unfortunately nowadays there seems to be the belief that high blood pressure and the need for medication to control this is something that is inevitable. Perhaps even something that marks the start of a decline in health. There doesn’t seem to be enough information out there that many of these factors that change our blood pressure short or long term, can be influenced.
What can be done? Find out in today's episode.
Check out the latest issue of our newsletter where with helpful tips & much more:
🗞️Issue 4: Improve Your Blood Pressure By Getting Back In Shape
https://backinshapeprogram.com/2022/07/improve-your-blood-pressure-by-getting-back-in-shape/
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👉 https://backinshapeprogram.com/sunday/
You can also listen to the latest BISPodcast episodes using the links below:
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https://open.spotify.com/show/5kKHnZoyL8Awg0aU3onE4o?
🎙️Apple Podcasts:
https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524
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🎙️Back In Shape Podcast Episode 3: Herniated Discs: Everything You Need To Know
Herniated discs in the lower back, or disc injuries in general are one of those injuries that often inspires a degree of worry and concern but is it something we can recover from? In this week’s newsletter we’re going to be discussing disc injuries in general, whether it’s a minor disc strain, a slipped disc, a bulging disc or a full blown herniated disc.
Check out the latest issue of our newsletter where with helpful tips & much more:
🗞️Issue 3: Herniated Discs: Everything You Need To Know: https://backinshapeprogram.com/2022/07/herniated-discs-everything-you-need-to-know/
You can also listen to the latest BISPodcast episodes using the links below:
🎙️Spotify: https://open.spotify.com/show/5kKHnZoyL8Awg0aU3onE4o?
🎙️Apple Podcasts: https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524
📽️YouTube: https://www.youtube.com/backinshapeprogram
BackInShapePodcast #BackInShape #Podcast
Get Back In Shape After Injury Or Inactivity - The Secret
🎙️Back In Shape Podcast Episode 2:
Over the years, one of the biggest mistakes that we’ve seen those looking to rehabilitate their backs has been the way in which they approach and progress with their workouts. This is also an error that extends into those looking to get more generally “Back In Shape”. Be it after a long period of inactivity, an injury, life events, or simply a new year regimen. Hopefully this week we can help you by giving you the tools and understanding to make sure that you make progress with your workouts, whatever your circumstances.
Check out the latest issue of our newsletter where with helpful tips & much more:
🗞️Issue 2: Get Back In Shape After Injury Or Inactivity - The Secret https://backinshapeprogram.com/2022/07/get-back-in-shape-after-injury-or-inactivity-the-secret/
You can also listen to the latest BISPodcast episodes using the links below:
🎙️Spotify: https://open.spotify.com/show/5kKHnZoyL8Awg0aU3onE4o?
🎙️Apple Podcasts: https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524
📽️YouTube: https://www.youtube.com/backinshapeprogram
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🎙️Back In Shape Podcast Episode 1:
Understanding Sciatica, It’s Causes & Exercises
Sciatica is one of the conditions which often leads to the greatest amount of confusion in the eyes of the sufferer. It’s understandable why this is, as the pain clearly is not where the origin of the problem is. For this reason it is one of the conditions which requires the most explanation and education.
Check out the latest issue of our newsletter where with helpful tips & much more:
🗞️Issue 1: Understanding Sciatica, It’s Causes & Exercises
You can also listen to the latest BISPodcast episodes using the links below:
🎙️ Listen on Spotify
🎙️ Listen on Apple Podcasts
📽️ Watch on YouTube
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Thank you for joining us for today’s livestream where we talked about how a collagen supplement might be helpful if you’re struggling with back pain. For the full article click here: https://backinshapeprogram.com/2020/10/how-does-collagen-help-with-back-pain/
In this particular episode Michael refers to our recommended Collagen supplement, click here to find out more, available to purchase in the UK:
🧬Collagen supplement: https://backinshapeprogram.com/product/collagen-liquid-joint-supplement/
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⭐ Join Back In Shape here for free [no CC required]
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Collagen is a peptide or protein and is found everywhere in the body. We’re going to talk about Type 1, 2 & 3. In your disc you have a nucleus and cartilaginous structures. In hyaline cartilage, the collagen makes up 90% of its dry weight. It’s collagen that makes up the strength and integrity of these structures.
When you first get an injury, inflammation builds up over 48-72 hours to form a clot. The inflammation shunts growth factors into the area to stimulate the injury to heal the area. Collagen is derived from protein so it’s important that you get enough protein. Remodelling in the area can take months or years, because some tissues are not metabolically active. This means that in the early stages of healing, it can be re-injured easily because the pain levels will drop and you might presume it has healed.
The Phase 1 section of our Back In Shape membership area will help your body to start compensating for the injury, to start recruiting other muscles and make sure they’re functioning correctly.
Injections or NSAIDS can help with healing, but it affects the ligament’s strength - which is not helpful for healing where ligament damage is involved.
Long-term immobilisation (bed rest) doesn’t help as it decreases circulation to the area.
Use of peptide supplementation and resistance training can cause the ligaments to strengthen and thicken. It’s not excessive resistance loading either, it’s controlled: such as walking around the house in the beginning and then progressing onto strengthening exercises.
Some of the research:
1) Collagen Peptide Supplementation & resistance training:
https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/collagen-peptide-supplementation-in-combination-with-resistance-training-improves-body-composition-and-increases-muscle-strength-in-elderly-sarcopenic-men-a-randomised-controlled-trial/9426E375742D094F91029FD0364815C4
2) General detailed Type 2 Collagen Information:
https://www.sciencedirect.com/topics/biochemistry-genetics-and-molecular-biology/type-ii-collagen
3) Type 2 Collagen Intervention & Knee OA
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4970562/
4) Role of exercise in disc recovery
https://www.sciencedirect.com/science/article/abs/pii/S152994301401314X
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Thank you for joining us for today’s livestream where we talked about sciatica. There can be lots of conflicting information out there about how you can treat sciatica.
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Sciatica is not really a condition in its own right, it’s a symptom of a further problem. So in order to treat that problem, we need to figure out what’s causing it. The sciatic nerve root originates around L5-S1 in the spine, so we need to look at what’s compressing at that section.
If you bend forwards when putting on your socks in the morning, you compress onto the front of the disc which makes it bulge out of the back and compress the nerve. If you’re in a flexed position, where you’re leaning slightly forward, this is going to cause the holes at the back of the disc to become larger and relieve some of that pressure.
Live Q&A near the end of the video.
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Thank you for joining us for today’s livestream where we talked about how posture can impact your back pain. We’ll be covering how good posture can affect your back pain, and how sitting with poor posture while you’re working or relaxing in the evening could be stopping you from recovering.
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Slouching increases the length of your spine in the lumbar canal by around 20%. For extended issues, this can create quite a problem, especially if you slouch throughout the day at work or working from home. Poor posture also causes adaptation in the ligaments, causing them to lengthen and decrease in stability.
Sitting in a flexed position over the course of 4 hours, you’re going to see 15% of fluid moving out of the annulus and 10% out of the nucleus of the disc.
A good posture should resemble your head over the shoulders. If your head is above the shoulders, the weight of it won’t be something that we notice day-to-day. When it starts to lean forwards, you’ll likely notice the weight of your head a lot more - in the same way that if you hold a shopping bag away from the body it quickly becomes ‘heavier’. If your shoulders are rounded, this is going to impact the hips as your lower back is going to start compensating. There can be two possible complications relating to the hips. Your hips may come forward and exacerbates the curve in the lumbar spine, this can happen during pregnancy. The hips can also move backwards forming an anterior pelvic tilt that causes shearing in the lower back. The knees typically should be under the hips or very slightly behind. If your knees are slightly bent all the time, the leg muscles never quite relax. The feet and the ankles should also be neutral.
You can measure how your posture is progressing during your rehabilitation process by standing against a wall and seeing how balanced your spine is. It should become easier to have this good upright posture as you get stronger.
Live Q&A towards the end of the livestream.
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Thank you for joining us for today’s livestream where we talked about returning to work after coronavirus. We’re at that point in the UK where more and more people are choosing to return back to work in an office or returning back to their place of work. However, so many months of being stuck at home or working from home can have taken its toll on your body, so you may be finding you’re all of a sudden getting back pain when you might not have been during lockdown. You might have dealt with back pain during lockdown and gotten on top of it, but now you’ve gone back to work it has returned.
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⭐ Join Back In Shape here for free [no CC required]
👨🏻⚕️ Speak to Michael about your back pain concerns
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It was a very common occurrence that all of a sudden searches for resolving back pain took a spike. If you’re a member of our Back In Shape program, you might have found us as a result of this. Our bodies respond to environmental stresses, which would have been different than you would have experienced going into work everyday.
Over the last 4 months, your body will have adapted to what you’ve needed to do everyday. Recognise that you will have adapted to the stress your spine has been under. If you’ve been not doing as many steps or as much exercise as you would normally, then your body will have adapted to that. You might have spent a lot more time sitting over these last few months because you haven’t had to commute to work.
Just like moving into lockdown may have been a challenge for you, moving out may be problematic as well. Drinking more may well be a good solution for you because it encourages you to more regularly get out of your seat and move around. This allows you the benefit of getting a regular bit of movement in. It may be possible for you to have a gradient return back to work to ease yourself back in, this will ease the strain on your back as you transition as it’ll be less severe.
Use the Phase 1 exercises. You’ll know if you’ve watched any of our videos before that we recommend if you have done more than you think your body could handle or you’ve done something different, that incorporating the Phase 1 exercises - especially the towel - will help get on top of any new inflammation. Make sure that you make time for your rehabilitation as you will need it during this stage of transition.
Live Q&A towards the end of the livestream.
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Thank you for joining us for today’s livestream where we talked about whether you should be resting in bed if you’re struggling with your back pain. This is something we see and hear very commonly amongst back pain sufferers, often people think that their pain is too bad to do rehabilitation or think getting up and moving around will cause them more harm than good.
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Bed rest has in the past been recommended for back pain, which is why it’s often deemed an appropriate thing to do. A back injury is an injury, so we want to reduce the amount of load that area is under as well as stop any further injury. Build up of inflammation in the lower back is often the cause of these symptoms occurring.
If you have an ankle injury, you’d probably get a boot put on to reduce the strain and allow it to heal uninterrupted. You might also have a crutch to support your body. When you do this, the muscle wastes around the area because it’s not being used. The outcome of this is that it heals, but it’s now very weak and unsupported. It needs extensive rehabilitation to prevent a reoccurrence.
Lying in bed for a number of days or weeks is not going to be favourable for back pain because it’s unfavourable in daily life. If you stay in bed, once you get up and moving again, you have large centres of mass that the spine then has to go straight into supporting again. The muscles in the core are the ones that are going to support your spine in handling that load, which will waste considerably when they’re not used for a period of time such as in the case of bed rest. It allows for a good environment to heal, but it creates a vast incompetence that you then have to overcome.
The Phase 1 exercises will be helpful if you are in the situation where you feel you should rest in bed rather than move around.
Live Q&A towards the end of the livestream.
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Thank you for joining us for today’s livestream where we talked about how to improve your quality of sleep! We’ve got 7 strategies that you can try out to help improve your likelihood of getting a good night’s sleep. Sleeping well is so important for your body’s recovery so if you are having difficulty sleeping, try out these tips and let us know how you get on.
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Regular Sleep Hours: people often look at a quantity of sleep time so they’ll focus on getting 8 hours of sleep during the week, but then go to bed later on the weekends. You might go to sleep later on some nights than others. This can really throw out your circadian rhythm. During lockdown perhaps you managed to go to bed and wake up at the same time everyday.
Cut out technology in the evening: before you go to bed, stop using your smart devices as the blue light can stop you from producing melatonin. If you don’t want to cut out the devices, you can get blue light filters on prescription glasses and you can also buy blue light glasses without prescription lenses. They are available at a range of prices. Give yourself a chance to mentally unwind.
Nighttime Thinking: having a sticky note or notepad next to your bed so that you can write it down is helpful for taking your mind off something you need to remember. There’s nothing more distracting than trying to remember something you need to do the next day.
Stretching: Doing your stretches in the last 15 minutes before bed is helpful for recovery. We use a Whoop band to measure heart rate and recovery, and stretching has been something that has actively improved our recovery scores.
Room Temperature: make sure your bedroom is cool, as if the room temperature is too warm you’re going to struggle to get to sleep. Try opening the windows before bed so that you have fresh air and it’s cooler in the room.
Magnesium Supplementation: this is a supplement that can actively help you to sleep better. It’s an inexpensive supplement that you can take 20 minutes to 1 hour before bed.
Book Reading: Try reading before bed, in a good posture so that you’re not harming your neck. This can often make you feel very tired quickly, just make sure that it’s more of a relaxing book and not one that is going to scare you!
Live Q&A towards the end of the livestream.
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Thank you for joining us for today’s livestream where we talked about the best cardio exercise you can do to help with lower back pain. We’ve got 5 types of cardio here that you can do for back pain and when you should do them for the best results.
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Cardio is something that often people want to get into. The 5 main ones are walking, cycling, running, rowing and crosstraining on an elliptical machine.
Walking is often the go-to for everybody, it allows good movement in an upright position. You should have good posture where your head is above the shoulders, in line with the hips, knees and feet. If you have back pain, getting up and moving around is going to be helpful to relieve discomfort. Walking poles can help you to stay upright and support you. If you’re increasing your walking intensity, increase on a flat route first rather than a hilly one. Walking uphill is something that can feel better at first because it puts your body into flexion, which opens out the holes at the back of your discs, but it can increase the pressure on your discs which isn’t helpful in the long-run.
Cycling can vary how good it is depending on the type of bike you’re using. It’s not an ideal exercise because you’re sat down, but also on a road bike or a spin bike you’re going to be in flexion for an extended period of time. This is counter productive when you’re trying to rectify your back problem. Bikes that are recumbent are not very helpful but an upright bike on a short ride would be helpful. As soon as you’ve finished the bike ride, use the towel exercise to help oppose that forward bend your spine has been under. At traffic lights or any time you’re having to wait for traffic, try and fidget to loosen yourself out.
Rowing is one that is often recommended as it can build the back muscles. It’s not the most ideal exercise. Use the towel straight after doing the exercise and maintain your back’s natural lordosis during the entirety of the exercise.
Crosstrainer/Elliptical. This is usually found at the gym but you might have one at home. Use the static handlebars in the middle and it’ll be an effective, low impact exercise. It puts a bit of a wiggle through the hips which can help drain excess fluid and inflammation, this is going to be easy on the lower back at the same time. You’re also able to increase the intensity very easily in a way that’s not really going to stress your back.
Running is something we wouldn’t recommend at first as it’s high impact. If you’re running too slow you’re going to plod and be even more high impact for your spine. Running is a good thing to work towards as it helps to strengthen the discs and bones. If you have enjoyed it in the past, try running quicker for less distance rather than longer at slower paces. You can use a crosstrainer to build up fitness at first.
Live Q&A towards the end of the livestream.
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Thank you for joining us for today’s livestream where we talked about what you can do for the band-like pain or aching across the lower back. Today we’re going to be explaining why you get this type of pain as well as rehabilitation techniques that you can implement at home to start making improvement in your back pain.
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Band-like pain across the lower back is very common and can be particularly troublesome if you have degenerated discs in the lower back. It is ok sometimes to feel pain in this area if you’ve done something out of the ordinary - for example doing some gardening for an extended period of time. Usually this occurs when you’ve just done too much.
The discs that are most commonly injured in the back are the L4-5 and L5-S1 - right at the bottom of the lumbar spine as we show you in the video. Usually this band-like pain will be a problem around the area of where the belt would sit. Build up of inflammation can be a problem as it builds in an enclosed area, usually at the space at the back of the disc where the nerves travel through. We often don’t understand this is going on because we can’t see what’s going on in the inside of the body rather than on the outside.
On the outside, this build-up of inflammation can occur in the case of bed sores, where if you’ve been lying down for an extended period of time and not moving around the consistent pressure causes sores on the body.
If you’ve got degenerative change in the body, you’ll know this if in an x-ray or MRI report you may have a diagnosis of degenerative disc disease, arthritis, spondylosis, spondyloarthrosis, there will likely be less space in between the vertebra and less space at the back of the disc for those nerves to travel through.
As this inflammation is getting out of control, we would recommend using ice to help reduce that. Using an ice-pack for 5 minutes at a time, multiple times throughout the day should help. Learning to bend properly from the hips and maintaining the natural lordosis in your spine will also be helpful to ensure you’re not putting your own recovery backwards through poor habits.
Live Q&A towards the end of the livestream.
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Thank you for joining us for today’s livestream where we talked about the worst exercises you can do for back pain. We’ve got some examples here of exercises you shouldn’t do, split into three categories to explain why they are incorrect and will make your back pain worse.
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Thank you for joining us for today’s livestream where we talked about the worst exercises you can do for back pain. We’ve got some examples here of exercises you shouldn’t do, split into three categories to explain why they are incorrect and will make your back pain worse.
Quite often, the exercises we’re talking about today are given during physiotherapy sessions if you go through the NHS route and they’re given for a reason, but they can make your pain worse in the long-run even if they provide a little relief while you’re doing them.
Type 1: Knee hugs/Knee rocks. Knee hugs can often out a space at the back of the spine where the nerves travel through. This extra space relieves pressure on the nerves, which you would imagine would be a good thing and it’s likely to give you a little relief. However, this stretch stretches out an already over-stretched area and it essentially rips open the injury again as it’s trying to knit itself back together. As you pull the knees towards your chest, the rounding of your spine compresses the disc on the front, which can cause it to bulge out to the back and re-aggravate an injury. Knee rocks is where you rock them from side to side and causes the same complication.
We talk you through in the video which two exercises are better for your spine. The towel exercise to help unload the muscles, and performing a shimmy of the hips first thing in the morning.
Type 2: Piriformis/Hamstring Stretch. We recommend stretching the hamstrings and the glutes, including the piriformis. However, the way in which is common to stretch these muscles puts too much rounding through the spine. Often people lay on the floor and stretch it in a knee hug fashion. You need to keep your spine in a neutral position, we teach you how to do the proper stretches on our Back In Shape membership area.
Type 3: Russian Twists. This exercise combines the worst two behaviours for lower back pain. Bending and twisting. This is a really fast way to herniate a disc as the forward bend and rounding of the spine puts pressure on the front of the disc, pushing it out towards the back and the twisting holding a weight pushes even more pressure through there.
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Thank you for joining us for today’s livestream where we talked about when you should take a rest day during your back pain rehabilitation. Strengthening the body is important when it comes to relieving back pain, but so is rest as this is the time your body recovers from the exercise and becomes stronger. Taking too many rest days may also be a problem, so we’re going to discuss when and why you should be taking some rest.
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In the latter stages of rehab, rest days become more necessary. In the first stages of rehabilitation, it’s all about mobility and unloading the spine to allow your spine to start healing properly. It’s also about skill-building to help you start engaging your core properly. This stage should be done everyday and no rest days should be needed or taken during this time.
When you start strengthening for back pain in Phase 2, these start to build some stability for your back. In the early parts as you move into it, you may wish to alternate between Phase 1 and Phase 2 to introduce you into this stage. Once you’re used to it, you may be able to continue doing Phase 2 everyday without a rest day - but if you have pushed the boat on one day, you might find taking the next day slightly easier will help you to do some active recovery. It’s not during the activity that you will get stronger, it’ll be good nutrition and quality sleep that’ll get you results.
If you decide to take a rest day, but spend it doing something different to normal ie. you decide to do the gardening or a long walk on the beach, this is not a rest day. It’s ok to do those activities, but it’s not technically a rest day so don’t consider it to be one.
In Phase 3, you introduce more resistance so it’s more important to put in rest days. After a month you might be doing 5 days of Phase 3 and take 2 days of Phase 1. One of those days could be lower intensity if you do enjoy the exercises and don’t want to take a full 2 days of just Phase 2. Don’t neglect the stretching, they are really helpful in the latter stages of recovery as a maintenance.
Flare ups are a slightly different case during the strengthening phase. If you do have a flare up, you should take a rest day to settle things down but this rest day should be doing the Phase 1 exercises in order to assist your body in calming the inflammation.
Live Q&A near the end of the video.
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Thank you for joining us for today’s livestream where we talked about knee pain, in particular how you can reduce knee pain from your home. We’ll explain how the knee works and also how you can improve their strength to avoid having problems in the long-term.
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What can go wrong in the knee?
The knee is two bones stacked on top of each other, separated and supported by a number of cartilage and ligaments. If more load goes through one side, it’s going to be subject to uneven wear and tear. Most of the weight should go through the inside, rather than the outside. Usually, it’s ligament damage or damage to the cartilage that is going to cause a problem. Ligament strains or meniscus tears. Degenerative change at the back of the kneecap can also cause a problem. As can lateral dislocation be a problem if you’re hypermobile. These injuries can vary in severity, but it’s going to be the muscles that are going to help you support these precariously balanced bones. Loss of muscle mass and muscle control can increase your risk of instability and future re-injury.
Rehabilitation of the knee
Ice over the knee can be helpful for 5 minutes at a time. You can also place a small rolled up towel behind the knee and squeeze gently against it to relieve compression.
Doing squats can help improve your strength. Start off very shallow and using the door frame as a support to keep your knees from tracking inwards and you’re doing them with good form. You can progress to doing these on a chair. You can also mimic a clock face with your legs to improve proprioception, balance and strength. With one leg slightly bent, track out a clock face with the other leg.
Keep up good, regular stretching throughout as well with the glutes, hamstrings and hip flexors.
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Live Q&A near the end of the video.
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Thank you for joining us for today’s livestream where we talked about how you should progress through your rehabilitation properly, to get the best results when it comes to getting rid of your back pain. This is going to make sure you’re not pushing on too fast nor stagnating with your rehabilitation.
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With back pain, 9 times out of 10 we hear people frequenting YouTube and Google to find exercises and stretches. If you know when to push and when to hold off during rehabilitation, this is when you’re really going to get the best results.
What stage are you at of rehabilitation?
The stage you’re at is going to determine whereabouts you start with rehabilitation.
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If you’re struggling to walk about the house, you’re going to be in the first phase of rehabilitation, the skill and relief based exercises. These exercises are going to help improve your mobility, learning to engage the core and also to give you the right exercises that will give you relief.
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Strengthening based exercises. If you feel good enough to do some exercises but you decide because you feel ok that you’re going to do the strengthening multiple times per day - this isn’t the best way to progress. You need overload on the muscles but you also need good rest and nutrition to make progress.
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In the Phase 3 section of the strengthening where you’re adding resistance, you’ll be doing these around 3 times a week in order to progress rather than every day.
What type of person are you?
A - cautious
B - impatient
The overly cautious person may struggle to progress because they may think they need to be at a certain pain level in order to do more exercises.
The impatient person may feel they want to be better yesterday, so overly push forward with the exercises to push too hard too soon.
Our acronym T.R.E.A.T can help you to push forwards in progress safely. First up, Test. Test a new or increased activity but with nothing else in the day being different to normal, so it’s a controlled experiment. Rest: the next day don’t do the same activity again if you’re feeling good. Do your normal day-to-day and take the day to see how you’re feeling. Evaluate: see how the test went and what you can learn. This should be a fair evaluation based on how you usually feel. If you feel sore in the morning, do you usually feel sore every morning? Were you a little more stiff to begin with but then after you got moving around, did you feel the same as normal? Adjust: if necessary, look at the activity you’ve done and see if you could potentially do a little more or that you needed to have done a little less - be honest with yourself and look at the situation practically. Test: test the activity again and repeat the process.
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Thank you for joining us for today’s livestream where we talked about headaches, migraines and neck pain, and how your neck could be contributing towards you experiencing headaches and migraines. Regular headaches can really take it out of you, so we’re going to be talking about why these may be triggered by your neck as well as what you can do to help.
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We’re going to go into first and foremost, what can cause headaches. A lot of people are not aware that there are a number of nerves and blood vessels that travel through the base of the skull. When these become compressed, this can lead to us developing headaches as there’s a constriction of blood flow. In the video, we showed you what the impact a lack of space can have on the joints at the base of the skull - there’s quite a pinching going on. This is important to note because if you’re being given tablets to help with headaches/migraines, those tablets aren’t going to address your alignment so it’ll be a recurring problem.
In the poor neck image, the joints seem to be going in towards the skull, compared to the lower image where there’s plenty of space for these nerves. You can also see the difference in the two images of the alignment of the neck. The bottom ‘good’ image has a curve that is well maintained, while the image above of the poorly aligned spine is forward bending, it has lost its curve and the only backward bend is at the very top where those joints have become compressed.
Restoring alignment is going to be the main concern. To do this, we frequently recommend two stretches that will be helpful for you. Cervical extensions, where you use an exercise band placed behind the neck and gently pull as you lean back. We show you in the video how to perform this exercise properly. The rolled up towel exercise will also help to unload the cervical discs and take the pressure away from the spine. Using ice is also going to be helpful, as long as you’re placing it on the neck and then holding it in position with a towel rather than leaning your head forward with your hand holding the ice pack.
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Thank you for joining us on today’s livestream where we talked about muscle stiffness and back pain. Muscle stiffness is often one of the very first symptoms that occurs when we’ve got some kind of lower back dysfunction, and often it can be misattributed as a problem within itself rather than linked to the back.
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We often hear people being given the statement, ‘it’s just a bit of muscle stiffness, it’ll go away on its own’ but this is often a precursor to long-term back pain. It’s not very helpful to discount it as a muscle problem, as it ignores the underlying cause. The muscles are reactive structures and they will react to whatever is going on underneath.
If you go to the gym, you’re likely to suffer with delayed onset muscle soreness, which is a muscular reaction to a new workout. This can often last quite a few days, and depending on how hard you went at the gym it could be rather painful. It’ll usually appear after a day or so after going to the gym.
Usually the case goes that we get an injury in the back, usually due to a repetitive strain from sitting with poor posture - perhaps you’ve been working at home with a poor set-up. From there, the muscle reacts as a protective mechanism and tightens up. If you recognise it from there as a back problem, you can start to treat it as so and the problem can be fixed relatively quickly. The damage from that initial injury starts getting worse if you don’t do anything to resolve it, and the muscle reaction gets stronger. You might get more severe pain, you might get muscle spasms.
The Back In Shape membership area is designed to better support your spine, strengthen the body against injury and ensure your lower body is functioning effectively to protect the spine.
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Thank you for joining us for today’s livestream where we talked about rib joint and upper back pain. Rib joint pain can give you some quite disconcerting pain, so we’ll explain what that could be as well as some tips to help.
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When the rib joints become irritated, it can give you sharp pain that often seems like it’s coming from the chest, although it can affect the front or back of the body. The ribs are joints with synovial fluid. On the back they attach to the thoracic spine, that are more flexible. On the front, they connect to cartilaginous structures. Our rib cage needs flexibility to move to help you breathe.
If you injure the joints through a trauma, you’re going to know this has happened and unfortunately there’s not a lot that can be done. It takes time but they will heal on their own. If you spend a lot of time hunched over, you’re stretching the ligaments and muscles, which puts unnecessary strain through the rib joints. If we’re immobile and not moving properly, sometimes these rib joints are going to get irritated.
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Thank you for joining us for today’s livestream where we talked about disc bulges. How you can injure them so we can help you understand why your injury has occurred. We’ll also explain what you can do from home to help the problem and get you on the road to recovery.
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A normal healthy disc has two main parts, a fluid-filled centre and a collection of ligaments around the side. It’s the fluid that gives the disc height, which helps to resist compression. The nerves at the back of the disc travel through a hole, which has plenty of space in a healthy disc. So you won’t be experiencing pain. We don’t really have a need to know what’s going on in that area as it’s taking care of itself.
In a disc bulge, we often don’t realise a problem is [DDD/herniated/slipped/prolapsed?] occurring until it starts to bulge far enough that it starts to compress on nearby nerves. Quite a lot of damage needs to happen before that disc fails, which is why rehabilitation can take time to resolve. As we start to do forward bending exercises or we’re not aware we’re damaging the spine daily through poor habits, more and more compression is applied to the disc.
When this progresses, herniation occurs. At this point, there’s a lot of inflammation and you may be suffering from severe symptoms. The disc material has essentially come out of the disc, which can’t be put back - unlike a disc bulge/slip. This would be a bit like popping a water balloon. In the case of degeneration, various complications can occur here where bony spurs can occur, permanent dehydration can occur.
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Why Do I Lean Away From My Pain? My Pain Is Making Me Stand Funny!
Thank you for joining us for today’s livestream where we talked about how you stand when you have back pain. Antalgic posture is the term for when you have back pain and you find it difficult to straighten up.
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This antalgic posture can often be without you even noticing you’re happening, it might be that you’re leaning off to one side and usually you lean away from the herniation or disc bulge. When we adjust our positioning like this with back pain, the spaces in the spine can get slightly bigger as we’ve adjusted the positioning because it often feels better - this is due to this extra space. However, inflammation fills the space and can then make it very painful for us to move back into our original standing position.
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Welcome to today’s livestream where we talked about neck and shoulder pain, including how to differentiate between the two. How do you know when the pain is actually stemming from the neck or it's a genuine shoulder issue.
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How can you tell if it’s a neck issue?
If it’s across the top of the shoulders, you may notice your neck posture coming forward that might overstretch the shoulders. This can cause pain to occur across the trap muscles. Doing any kind of massage across these muscles is only going to create more of a problem as you might then have tissue damage. Other symptoms that occur with neck dysfunction can be pins and needles in the arm or fingers. You may also get pain at the top of the scapula or alongside of the neck. Poor neck alignment can pull on this attachment area as your head is a heavy structure, a bit like the weight of a bowling ball!
How can you tell if it’s a shoulder issue?
Usually, shoulder issues tend to happen at the edges of the shoulders and top of the arm, where the two attach. The shoulder doesn’t have as much stability as other joints, it requires muscular support to prevent it from shearing. If you don’t have adequate muscular support, a common problem you’re likely to get is with the supraspinatus tendon or with the bicep tendon. Your shoulder muscles often get recruited if there’s not enough support around the joint itself.
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Difference Between OA and RA?
Arthritis is a topic that crops up a lot as it’s very common to suffer with arthritis affecting the spine. Today we’re going to be talking about why arthritis can often be dismissed as an ‘age-related’ issue, the difference between osteoarthritis and rheumatoid arthritis as well as how you can deal with the pain that arthritis causes through the right rehabilitation.
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What Is Rheumatoid Arthritis?
Rheumatoid arthritis is quite different to osteoarthritis, in terms of nature and of treatment. We don’t deal with too many cases of rheumatoid arthritis here at the clinic as there’s very little that can be done to help, besides the medication you might be given for the problem. Rheumatoid arthritis is an inflammatory auto-immune condition. An auto-immune disease means that your immune system, which is usually designed to help us get better, attacks the cells around the joints. This causes the joints to become stiff and painful.
What Is Osteoarthritis?
Osteoarthritis causes a similar swelling and stiffness in the joints as rheumatoid arthritis, however this will have been caused by wear and tear rather than the body attacking its own cells. The most common joints to be affected by this type of problem are going to be the ones that carry a heavy load, including the knees, hips, lower back as well as the more dominant side of your hands. You may develop more wearing on certain joints if you’ve injured them in the past, if they’re under more pressure due to incorrect alignment or being overweight, or even just by being female as women are more commonly affected than men.
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Thank you for joining us for today’s livestream where we talked about the effect core exercises can have in reducing back pain. Core exercises can help back pain but only if you do it correctly, so there are certain things you’re going to want to avoid in order to prevent making your back pain worse.
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We’re going to go through some principles that you should follow if you’re going to be doing core exercises: When people think of training their core, there’s 3 exercises that usually spring to mind. Sit-ups, leg raises and russian twists. All of those activities involve flexion, which is forward bending. As you flex the spine it is not able to load bear effectively and shifts the weight to the front of the discs. Any flexion based exercise with a twist can be really bad for your back, which is essentially what a russian twist is. A lot of these exercises are not functional. They’re just not movements that are simulated in everyday life. When you slip off a curb, it’s your core that’s jumping in to save you from falling. Your spine has a natural lordosis that should be maintained as it allows the spine to be strong. You don’t want to be rounding the spine to perform exercises nor doing a pelvic tuck to help you engage your core. The core muscles when engaged become a corset around the spine that protects the lower back. We teach the vacuum exercise to teach you this without a pelvic tuck.
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Thank you for joining us for today’s livestream where we talked about how to get around daily with back pain - how you can reduce back pain during daily tasks.
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Hopefully this is going to be helpful for you to be able to manage your back pain better, as well as how to manage things when you’re going through your recovery so that you don’t relapse. These daily tasks can be anything from long drives, gardening or putting your children in the car. We’re going to go through 3 principles to bear in mind: Recognising The Strain On Your Back Recognise that there are activities that put a great deal of strain on your back, just when weight bearing when standing up. Doing the gardening or lifting your shopping bags is much more strenuous on your back. Try To Do The Activity Safely You can do this through maintaining your natural lordosis. We demonstrate this in the video just to be clear but we’re making sure to not round the spine in the lower back. Engage your core during the activity as this helps to protect your back. Use your knees and hips to get down on the ground if it’s gardening you’re looking to do, or to unload shopping from bags. Square yourself to the task as much as possible, don’t twist when you’re bending down as this can cause a relapse, turn around fully to do those things. Know your limits in terms of time or strain. If you are in the early stages of recovery, don’t try and take all the shopping bags from the car at once. Go back a couple of times and make the extra trips. If you want to do the gardening and you know you want to do it during the day, don’t do it all in one go but just split it throughout the day. You all have access to the free Phase 1 area of our Back In Shape. If you’ve had a busy day and you’ve done more than you probably should have done - do the entire Phase 1 protocol as this will help ease that strain on your back. Adding in extra towel and ice combinations over the next few hours if you have done something very strenuous, that should help.
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Thank you for joining us for today’s livestream where we talked about the effect back pain can have on your mental health.
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There is lots of research on back pain and mental health. If you’re struggling with it, it does affect a lot of people. When it comes to chronic back pain, sometimes a one-off incident can have less of an impact on mental health than someone who wakes up with the pain everyday. When you’re dealing with it alone it can feel very lonely. Our Facebook group for Back In Shape members, which you have access to when you join the Premium is a community of people and reassure you that you’re not alone. Back pain recovery is never a linear improvement. You have to live on a daily basis so it’s normal to see bumps in the road when you are getting better. The important thing is not to give up on rehabilitation when that happens or think it’s not working. Give yourself time and take an honest look at where your rehabilitation is at now. Don’t expect to be able to do more than your body can handle.
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Thank you for joining us for today’s livestream where we talked about why you might be dealing with upper back pain, whether it’s coming from your back or your neck and how to resolve the problem!
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We’ll be talking about 4 main reasons you might be experiencing back pain. We’re talking upwards of the thoracic spine, around the area of the bra-strap. This will be less about where neck problems refer pain down. Dull Aching In The Mid-Back This is quite common in teenage boys particularly where the thoracic spine is growing quickly. It’s essentially growing pains. Teenagers are very vulnerable to this. There’s not much that can be done to prevent this pain from occurring, but trying to make sure they’re sitting with generally good posture will help them to feel better, as well as doing things that will help to reduce the inflammation - such as using ice. Try to stop them from having poor posture when playing video games, or make sure they’re frequently moving around. Sharp Pain Shooting From The Spine You might end up straining a rib, which will cause sharp pain shooting from the spine. This isn’t really a serious injury although it’ll likely be very painful. If you’ve compressed an intercostal nerve, you might experience the sharp pain that shoots around the rib.
Rib/Chest Pain Just out to the side where the ribs join with cartilage. This joint isn’t supposed to move. When alignment isn’t good, it is possible to get inflammation and movement on the front of the ribs. If this is causing any kind of sharp pain to occur on the left side of your chest, you should get this checked out as soon as possible in case it is posing a threat to your heart. As long as the cardio system has been checked over and you’re fine, you can then go on to address the back. Correcting your posture here will be most helpful for you.
General Aching Between Shoulder Blades This can be caused by ongoing tension in the thoracic spine, caused by spending long periods in front of the TV or slouching over a laptop. Coughing fits can also cause this. This isn’t usually a quick fix unfortunately as it involves changing behaviour. This is going to happen due to poor muscle support and poor core stability. Over time when you’re less active, you start to round over the postural muscles. This stretched posture can cause the muscles to ache and become sore. If you reach for a posture support at that point, you’re going to see further degradation of the muscles because a support is holding you up now and not your muscles. Strengthening your postural muscles is going to be most helpful but it’s not going to be a quick fix. It takes time to build muscle, just like it takes time to actually get these problems to begin with. The Phase 3 of our Back In Shape program is going to help you do this.
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Thank you for joining us for today’s livestream where we talked about what sciatica is, what it’s not and a practical definition so that you can get the help you need.
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Sciatica is pain that stems from the lower back, travelling along the sciatic nerve that runs down the back of the leg down into the feet. It’s a description of a symptom. There is a misconception that sciatica cannot be cured, which is simply not true. Sciatica is a lumbogenic leg pain, meaning that an injury is present in the lower back that’s causing you that sciatic pain - accompanied (or not) by back pain. Slipped discs, bulging discs, spinal stenosis, degenerative disc disease or spondylolisthesis etc, can all cause sciatica. In a neutral lumbar spine, there’s a normal height of discs and size of the hole where nerves travel through out of the back. In a forward bending spine, there’s squashing on the front of the disc and inflammation decreases the hole size at the back where the nerves travel. This is where you get disc bulges. This lessening in the size of the hole places pressure in the nerve, causes things like knee hugs and nerve flossing to be prescribed. Knee hugs place more pressure on the front of the disc, although they create a bigger hole for the nerve which is why you’re prescribed them. We often lean forwards because it feels better. In extension, there is an unloading of the spine. If you backward bend, the hole out the back becomes smaller. You’ll get pain associated with that, but you won’t be making the problem worse. Exercise is important to rehabilitate the problem for the long-term. A lot of people will feel comfortable with forgoing exercise because of the pain, but feel comfortable about doing their day-to-day activities. The exercises we recommend in the outset are so gentle that everyday activities are harder on your body than these exercises, but they’re actively helping you.
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Thank you for joining us for today’s livestream where we talked about how to fix bad posture.
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We’ll be going into what good posture looks like, how you can correct bad posture and how good posture can help how well your body is functioning. If you’re in our Back In Shape membership area, we did a video on good posture recently. Good posture protects our spine and nervous system. Ears over the shoulders, over the hips and over the ankles. Good posture doesn’t always lead to good alignment. You can stand against a wall to see how close your posture is too good. If you find it difficult to have the head against the wall, your posture may have deviated from normal. This good posture allows the body to effectively shock absorb the movements you make.
There can be articles out there that say posture doesn’t cause back pain. You can certainly get away with having bad posture, just like you can get away with having worn tyres or brake pads, but that doesn’t mean they won’t become a problem at some point. If it would hurt to have bad posture, we wouldn’t have this problem. If you spend a lot of time sitting down on a daily basis, you might sit during your commute, sit down to eat dinner and then sit down to do more work or relax in front of the TV in the evening. A lot of us don’t sit upright when relaxing on the sofa, it’s this semi-recumbent position or slouching in a chair. This compresses the front of the spine and squashes your discs. It leads to stretching of the neck which stresses the muscles and ligaments that keep your spine in good alignment. If you accentuate the thoracic curve in the spine, you will still stretch it further and stress out the area. If you have a straight neck, you have a 75% stretch on the ligaments. The muscles are stretched and not primed to take any stress away from the spine. We see significant neck alignment issues in the neck even though it looks like you have good posture. Rounded shoulders decrease our ability to fill the lungs and can give you chest pain. There’s a simple fix to just open out the chest.
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Thank you for joining us for today’s livestream where we talked about chronic back pain and the exercises that are going to be the most beneficial for this type of problem. Anyone can injure their back regardless of how healthy or active they are, but why do sometimes these problems become chronic?
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Sometimes we can see people with worse injuries, recover quicker than someone with not such a severe problem. You may have a flare-up that continues to crop up from time to time, we would still class this problem as chronic as it likely didn’t heal properly to begin with. The role of your spine is to provide a solid base of support and weight-bear. We can injure our backs by repeatedly adopting poor posture or by lifting something with poor form. When your lower back becomes compressed. If you tear a ligament, and do the correct things that help the problem to heal - it can take a bit of time to return back to its normal strength but you will get the integrity back over the next few months.
What frequently happens is that people are spending excessive amounts of time sitting or doing knee hugs to help it feel better, but this continually weakens the area. Your body will still try to heal itself but you’ll start getting scar tissue like if you were to continually reopen a cut on your hand. Not understanding the mechanism of the injury can cause the injury to become chronic. A lot of things affect the healing of your injury, such as being overweight, smoking, inactivity, alcohol consumption, no muscle mass, poor diet, poor movement habits and hobbies that encourage poor movement patterns.
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Thank you for joining us for today’s livestream where we talked about hypermobility.
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Having good flexibility is a good thing, as it helps your muscles and joints to function correctly. We’re going to be talking about the gymnasts, ballet dancers or acrobats that are likely to have more flexibility than is normal. Strength based activities can be more difficult for this type of person, whereas ones involving flexibility will come easier. If you do have hypermobile joints, you may find dealing with back pain more difficult. We have ligaments that hold our spine together, and when we have normal levels of flexibility the spine allows normal range of flexibility. For those with hypermobility issues, the joints can fall out of place very easily. There is a spectrum of more flexible than normal to the extremity of where joints can dislocate extremely easily because of lax ligaments. You’re innately more wobbly, so having strength and integrity is important. An injury is an extra wobbly part that needs support. This type of person will need more strength in their muscles than the average person. Very often, in more flexible people they may pursue these activities like gymnastics or ballet rigorously during childhood and then stop cold turkey at some point. You then lose the strength you’ve built during that time relatively quickly.
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Thank you for joining us for today’s livestream where we talked about back supports. We’re going to talk about perhaps why you might wear them, when you shouldn’t wear them and any considerations you need to make if you are thinking of purchasing a back brace.
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Upper Back Posture Supports There are posture supports that pull the shoulders back, even T-shirts can have built in posture supports now. Poor posture occurs due to weakness, which can cause people to jump to using these posture supports. We provide a serious word of caution because these supports feel good - that’s due to your body not doing the work and being in a good position. They’re often used so that you can withstand longer hours doing repetitive activities. We have posture supports built into our body, they’re called muscles and can get stronger with the right persistence. We’re not designed to sit at desks for hours on end. Lower Back Posture Supports / Bodybuilding Belts Weightlifting belts might be gravitated towards in the gym. The belt would sit just above the hips, but the most commonly injured discs do set below this level. Generally the belt will protect the middle of the lumbar spine, which forces strain directly to those commonly injured segments. If you’re using it due to an injury in those discs, it’s only making the problem worse because of the segments it’s protecting. The only reason to use these would be a very high level powerlifter. If you’re using a fabric lumbar support belt, these resemble more of a corset. The use of these will be more specific. If you’ve got a very severe back issue and are having to make a long journey by car or by plane. Sit it lower so that it covers the whole lumbar spine and only use it for the day you’re travelling if you are usually unable to move for no more than a few minutes without pain.
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Thank you for joining us for today’s livestream where we talked about how to treat sacroiliac joint pain. We’re going to be explaining the relationship between the SIJ and the lower back and how to deal with these problems in the future.
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The sacroiliac joint can often be pinpointed as an issue following many different diagnoses in the past. Unlike many joints, we don’t directly control the sacroiliac joint, so you can’t move it on demand. It allows the transmitting of forces from the hip into the lumbar spine. It provides stability to the structure. You can’t specifically rehabilitate the sacroiliac joint because you can’t isolate the area. Looking at the research, practitioners can be inaccurate when it comes to testing mobility of the sacroiliac joint, so it’s not hugely accurate to make a diagnosis on the area without imaging. During pregnancy, the ligaments loosen and can cause a genuine problem in the sacroiliac joint. If you have a lower back problem, you might see issues with the SI joint come to light, and they may be more mobile. The structure alone does not become injured, rather it’s likely to be an additional area of problem in addition to the lumbar spine. Poor movement can contribute to this issue as it makes the back more exposed to injury and compromise the sacroiliac joint. There’s usually instability in the sacroiliac joint that causes people to come in complaining of a problem there. This instability is caused by gravity compressing down onto the joints and making them unstable, which if you’ve seen any of our other videos you will recall why. If your spinal alignment changes, the way we absorb the weight of gravity changes and we become more susceptible to injury. Taking the pressure off can resolve the problem. Improving the mobility in your lower spine, increasing the strength and reengaging the core allow you to improve the function of the back. Supporting the natural curve in the back is important to take the pressure off. Strengthening then allows you to improve long-term prospects.
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Thank you for joining us for today’s livestream where we talked about how you can get back into the gym when they’re due to reopen next week. If you have back pain you’ll need to be careful how you proceed when getting back in the gym as chances are you haven’t been using the traditional dumbbells at home during this time. We’re going to talk about how you can get back in the gym after lockdown without re-injury!
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Have a Plan Have a program that you’re going to be doing, a workout structure that’ll introduce you into working out gently and build slowly. This is important to avoid doing too much too soon. Don’t Overdo It It can be really fun to workout with weights, but don’t do too much too quickly. You should do a slow progression to get back into a routine, make sure you’re doing the exercises with good technique and don’t resume where you were before lockdown as you’re likely to injure yourself. T.R.E.A.T Test, rest, evaluate, adjust and test again. See how you’re feeling after the first workout, whether you have any delayed onset muscle soreness (DOMS). See if it was too hard, too easy, adjust and then try again. Stretching Maintaining the stretching when you’re incorporating strengthening is very important. A good stretching routine can take about 15 minutes, and if you neglect it over a day or two you may not notice the difference. Over a couple of weeks of neglecting stretching, you may notice that you’re starting to tense and stiffen up again. Keep the Phase 1 routine going on your rest days to help with recovery. What We’re Doing Going back in at about 60%, steering clear of low repetition exercises. We’re training for general health and wellbeing, sticking to 15 repetitions of squats, deadlifts, bench presses and rows - these are compound exercises that work multiple muscles. We’re also doing the towel afterwards. Classes Classes are very generalised so perhaps steer clear of these for the meantime. They’re not designed to be one-on-one so you may not get specific enough guidance.
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Thank you for joining us on today’s livestream where we talked about the cause of pins and needles sensations in the toes. With issues stemming in the back it can be very common to experience a wide range of symptoms, including pins and needles in the legs, feet and toes. We’re going to explain today why that happens and what you can do to help!
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We see a lot of patients experiencing numbness, they might complain of their leg being numb. If you’re able to specify when you see a doctor the level of numbness you’re feeling in the leg can help the practitioner better understand. You might have complete loss of feeling or just an altered sensation. You’re going to get this through blocking of the blood vessels or nerves, in the same way you might get tingling arms if you sleep on your arm. If you regularly cross your legs, you may experience frequent pins and needles in the legs but this is a vascular problem - the feeling returns when you remove the pressure. If it’s due to a compressed nerve in the spine, you might feel burning, stabbing or pins and needles like pain in the legs, feet or toes. It’s possible to take the pressure off but you need to make sure you’re doing the right things. Does the sensation fluctuate when you have it? If the sensation changes when you sit, stand or walk then this is usually a good sign. If you treat the disc problem that causes this, you should see a reduction in these symptoms. Another possible cause of pins and needles in the feet is peripheral neuropathy caused by diabetes. The blood vessels become damaged with diabetes which usually affects the extremities of the body first, usually beginning in the feet and working up. Deficiencies in sodium and potassium can also affect your nerves. Calcium also helps the nerves to function as does B12. You can check your levels by taking a blood test, of which there are plenty of providers online where you can get them done.
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Thank you for joining us for today’s livestream where we talked about the best non-surgical approach to treating back pain. We’re going to go through what back pain is, what treatments we do that are non-surgical and are effective at treating back pain, and also tie this treatment into some exercises that mimics the treatment you can do at home!
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What is back pain? Back pain is a failure of your body to deal with repetitive stress and strain. Your body adapts very easily to stresses, which means that your spine realigns according to how you use it. This can cause problems like muscle spasm, which is usually the first identification of a problem that you’ll notice besides stiffness. Most of the time, this problem will just be identified as muscle spasm but not take into account the spine alignment that’s caused it. So the muscle spasm is treated instead of the root cause. Our Process At The Clinic & At Home Our approach is unique to us here at The Mayfair Clinic. Having said that, the 2 hours you spend with us can make a big difference to how you feel, but the other hours in the week you spend at home are even more vital to your recovery. Just because you’re having treatment, doesn’t mean you can overlook rehabilitation or the habits that have caused the problem. We explain what our approach is in the clinic and the steps in the Back In Shape program that have been informed by this approach. Injury Healing - we use our laser therapy here at the clinic to speed up tissue healing. At home, using ice can help relieve inflammation. Avoid using heat as this can make inflammation worse. Unloading Injured Tissues - we use our spinal decompression to apply a small amount of pull on the spine to gently decompress a squashed structure. At home, using the towel stretch can simulate decompression by unloading the discs and surrounding muscles. Joint Mobility & Muscle Function - recommending the right stretches to you and easing off the muscles using vibration therapy. At home, using the right stretches can improve your ability to take the stress off the spine and improve your range of motion. We also incorporate strengthening into our Back In Shape program as well to help you build more robust back and core muscles.
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Thank you for joining us for today’s livestream where we talked about specifically why younger people can experience back pain. Often if you go to the GP, it might be stated that your back pain is age-related wear and tear. In fact, we often associate back pain with getting older in general. So what are the causes of back pain during younger years?
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Technology & Younger Cases of Back Pain Young people grow up around technology. Very young children often accompany a parent coming in for back pain and they’re often kept busy with an iPad and they’re often sitting with it on their lap as they look continually down. When you’re that young, you don’t have spinal curves. These develop over time as we learn to crawl and walk. If we spend a lot of time at this point rounded over an iPad, this can lead to things developing not as effectively as they should. We often see young people in their late teens and twenties who come in with spines worse than their parents. There will be less degeneration there as that is the true age related change that can come from poor alignment, but the change in alignment will be present. Studying For Further Years Nowadays it is more common that you’re spending many more years in education than the older generations alive today. There’s more scope and funding out there to stay in education well beyond the 16-18 age that older generations would have today. Using technology, video games and phones with children growing up, followed by years of studying: sitting reading books or on the laptop. There’s inappropriate muscle development, lack of strength in the core and back muscles, overly stretched muscles from sitting hunched and poor alignment in the spine. A lot of popular ‘memes’ online are shared about feeling old due to back pain in young age, this is because of a change in lifestyle. What causes back pain? Sitting for long periods studying, texting and hunching over playing video games, we flatten the lumbar lordosis which can cause stiffness and stretching of the muscles. You maybe won’t understand what’s going on when you’re getting this stiffness unless you’re studying a subject related to your anatomy, so you might go ahead and try to stretch out more - which further perpetuates the problem. Sitting to rest the back further because you’re feeling sore will make the problem worse because you need movement to flush the area. Inactivity causes poor muscle control and movement patterns.
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Thank you for joining us for today’s livestream where we talked about how to manage a flare up of back pain. If you’re going through a relapse right now, or you have back pain that comes and goes, we’re here to talk to you about what you can do to ease the discomfort and get yourself in a position where you’re going to experience relapses less often.
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Why did it happen? Delayed onset of symptoms can confuse you as to how the problem started. Often it can feel like you just woke up with it when actually it’s probably caused by something you did the day or two days before. Maybe you went on a long walk, a bike ride, you’ve gone back to work etc. if these things are abnormal for you then you might get some back pain and your body might not tell you it’s been a problem until the next day. What stage are you at? Phase 0-1: if you’re not in our back in shape yet, you’ve just injured your back or you’ve just started
Phase 1. Use Phase 1 as a starting point as it teaches you how to engage your core and improve flexibility and mobility of the lower body. The stretches will help improve inflammation levels and tell you what you need to avoid on the daily basis. Anyone can access this for free.
Phase 2: this is the area you’ll start to develop more control over your body, you’ll see further flexibility improvements because you’ve been doing the stretches for longer and you’ll be getting stronger. At this point, if you have a relapse, you’ll see that any relapse you might have will last for less time because you’re stronger than you were when you started. It can be very demoralising to go back to square one but you’re a different person now than you were then.
Phase 3: the workouts here get a bit more fun as you can add resistance to the workouts. You should see that you’ve come a long way since beginning at phase 1. Moving on with rehabilitation If you’ve relapsed at the beginning of phase 2, go back to phase 1 for a few days and be diligent with your icing and daily habits. After these few days, go back into phase 2 at about 75% of the effort you were at before. If you are at phase 3 at the relapse, stay mobile and revert to phase 1 for a couple of days again, then back to phase 3 at again 75% of the effort you were doing before. Build up over the next 5 days followed by a plateau of 7 days, then you can continue building from there. If you’re going back to the gym in the next couple of weeks, don’t confuse delayed onset muscle soreness for a flare up, and don’t push it too hard straight away.
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Thank you for joining us for today’s livestream where we talked about if you should be starting rehabilitation straight away.
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We hear so often from people who think they need to wait until they’re out of pain to start rehabilitation. Having pain in your lower back is a sign that there is something wrong. The problem arises when you’ve had chronic pain that’s been and gone over a number of years, the signals may be unhelpful because it might make you anxious about doing exercise. Especially when exercises like knee hugs are recommended when they will likely make your problem worse. It’s so important to do the right rehab as soon as possible.
You can get slipped discs, bulging or herniated discs, spondylolisthesis, spinal stenosis etc. and these injuries can cause inflammation to build in the lower back that spreads pain or symptoms into the legs. If you compress the nerve in your elbow, you’ll start to lose feeling in your hand - the solution is simple though - to take pressure off. Lack of movement in the evening can cause everything to cease up, which if you then take into account lack of movement during the day too that might make you worse. Too much movement is not necessarily good but movement through walking is good. We often hear of patients unable to make it to their appointment because they’re in so much pain, but that when they decide to come in that they feel better because they’ve moved around to get here.
Even in bad cases, it can be recommended to have painkillers. They’re not doing anything for your recovery but they are helping you to move around. The purpose of this is so that you can rehabilitate the problem. Painkillers are simply a plaster over a problem, just because you can’t feel it doesn’t mean the problem has gone. It’s not getting rid of it for you. In Back In Shape, we have a phase 1 section that’s free where you can learn what stretches can make you more mobile and start engaging the core muscles. In phase 2 you’re introducing bodyweight exercises to strengthen your body and followed by phase 3 where we introduce added resistance. Do them with good technique rather than trying to hit the repetitions.
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Thank you for joining us for today’s livestream where we talked about a condition called spondylolisthesis. What they are, how they occur and the different variations. We’ll be going through some tips to manage the problem as well as what kind of rehabilitation you’ll need to do if you have this problem.
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Some people have a spondylolisthesis and don’t perhaps understand exactly what it is, so we’re going to help you better understand this type of problem as well as the kind of movements you’ll need to avoid. We’ll also go through imaging and the condition’s relationship with bulging discs and spinal stenosis. Also known as an anterolisthesis, a spondylolisthesis is where a vertebra slips forward. Retrolistehsis is where one slips backwards, but is usually in combination of one that has slipped forward. The way your spine is naturally aligned and the position of the facet joints, this prevents any vertebra slipping forwards, with the ligaments running along the spine they’re pretty stable.
A spondylolisthesis can be graded between grade 1 and 4. It’s unlikely any of you will be anywhere between a grade 2-4, usually they’re grade 1. We’ve seen a few 3.5s over the years but usually this is as a result of a serious trauma, you know you’ve done it. When you’re growing in your early years, we start off with a cartilage structure that later turns to bone, the facet and vertebra meet to form a pars interarticularis.
If there’s a cartilage part of this that hasn’t developed into bone, this is a weakness that can later leave you more susceptible to shearing forces. An MRI can be an un-useful version of imaging with this type of problem as a spondylolisthesis can actually slide back into its normal position when you’re lying down, which means it won’t be detected. Using upright X-ray imaging will detect this type of problem.
What you need to avoid: any kind of backward bending like the cobra exercise will not be helpful, avoiding yoga for the meantime will be helpful when you’re first recovering. The towel exercise we frequently recommend can also be more challenging with this condition. Tentatively try it for around 20-30 seconds and build it up to the 3-5 minutes as it can be more uncomfortable at first. Avoid forward bending exercises like knee hugs.
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Welcome to today’s livestream where we talked about a roadmap to recovery after you’ve suffered with back pain. We hope this will give you a clear way forward to integrate exercise into your routine!
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You might have a goal of your own that you want to achieve, for example getting back into a sporting activity, being able to get through your work day without pain or getting back into the gym. You need to consider, what was injured? How did you find rehab? What activity are you looking to get back into? A long standing injury we want to understand what has been injured. If you’re following our Back In Shape membership area exercises and you’re doing the core engagement for example, if this is taking you a week or two weeks to master then the road to recovery may be slower. If you can just do a couple of reps to begin with, this indicates there’s a long way to go in recovery. When it comes to returning to the activity, is the activity going to be simply going for a walk with your other half or is it returning to trampolining?
Everything is possible but some will take longer than others. Delayed reactions: back pain reaggravations usually occur the next day after you’ve done something. If you wake up with back pain it might be easy to put it down to how you slept, but the reaction was usually from something the day before as it takes time for the inflammation to build. Replacing rehabilitation: once you’re able to bring in an activity you enjoy, don’t let it replace your rehabilitation. Whether that’s yoga, cycling or running, they’re not a replacement for rehab especially in the early stages. Healing can be slow: healing can take time and may not be a linear process.
We can’t see the injury which is why it can be more difficult but we can liken it to a cut on the hand. The pain stops before the injury has fully healed. T.R.E.A.T: Test the activity on an easy day, Re-test: after a few days, probably not the next day but leave it a couple of days, Evaluate: how has it affected you, did you have any pain the next day? Adjust: See how it has affected you and make an adjustment accordingly, Test: Test the activity again to see whether it has affected the back.
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How To Engage Your Core Properly When Exercising
Thank you for joining us for today’s livestream where we talked about how to engage your core when exercising. Engaging your core is one of the most important first steps of rehabilitation, as all the exercises you’ll do require this skill.
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Not engaging your core is such a big mistake that a lot of people make when moving onto their rehab. This might play a role in why you perhaps haven’t been able to have an effective rehabilitation as well as why you might often be relapsing as well.
If you’re thinking of moving into Phase 3 or you’re partway into Phase 2, this is especially for you. Those of you who have made progress, you’re probably not having too much back pain and you’re starting some of the more advanced exercises. Also if you exercise for fun and you’re not engaging your core, you should introduce this. Lack of proper control over the core can persist even if you go to the gym regularly and can catch you out, as it develops weaknesses.
Why Do People Get Injured? A lack of proper control over your movement. This is exploited when you add resistance. It can be so common to increase the weight too quickly because you can’t ‘feel’ it. If you can’t even feel it without weight because you’re compensating with other muscles, you’re not going to be training the intended muscle.
Deadbugs are another exercise where this can be more challenging once your muscles are properly engaged. Abdominal Rotations This is an exercise we would normally do with a band. Imagine you’ve got a rod anchoring your body, and you’re just rotating from the midsection, keeping the upper body moving as one. Even without the weight if you’re engaging your core, you’ll notice it working and you might get a little cramping as the muscle works.
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Thank you for joining us for today’s livestream where we talked about why cholesterol is important! We’ll be going through some of the research and 3 things you can look into from home as to how you can make changes if you’re concerned about your cholesterol levels. Make sure to subscribe so you don’t miss out on the content!
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We’re not attempting to diagnose your condition here but sharing information that we think you’ll find interesting. You can then be able to be more informed, know where you can do further research and also use it as a talking point with your GP. If you have severe levels of cholesterol you may find the information helpful, but you should be consulting your physician to see if any of these things will help you.
First of all, if you’re concerned about anything to do with your health - get a blood test. There are plenty of companies online who offer broad spectrum blood tests.
Role of Diet From the research, it’s not possible for them to draw a link between high-fat diets and cholesterol levels. We can get into statins on another video, but our critique is unfortunately you see your GP for a short period of time and they don’t have the availability to discuss things you can do to reduce your cholesterol. This is why they may just suggest you come back in a few weeks to have the levels checked again. There is possibility to improve your cholesterol levels and lower long-term risk of mortality.
Ketogenic Diet This is a high-fat diet. The participants of the study were on a low-carb, high-fat diet for 56 weeks. Identifying the long-term consequences of a low-carb diet and impact on cholesterol levels. They were able to lower cholesterol and lower the BMI as well. This doesn’t give you a free pass to eat burgers and cheese, but there’s lots of scope to have a balanced diet. There has been a war on high-fat diets over the last few decades, but low-fat items can be replaced with sugar. There was a time when doctors endorsed smoking Camel cigarettes!
Exercise Low-grade aerobic exercise such as walking doesn’t have the same impact as resistance training. Slightly more intense exercise seems to have a much better effect in the long-run. The 10,000 steps a day is still important!
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Thank you for tuning in to today’s livestream where we talked about neck pain. Whether you’re getting neck pain that’s constant or coming and going, we’re going to talk more today about how you can help it from home. We need to have a look at what we’re doing on a daily basis and then some proactive ways of moving forward once you’ve established where you’re going wrong.
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How Are We Using Our Body On A Daily Basis Is it from daily life or was it a one-off trauma that caused your neck pain? If you’re getting stiffness and tension that’s built up over time into more constant pain, this may have happened over a number of months or years. You may have been diagnosed with facet issues or disc issues already. Someone who’s had a one off trauma we generally tend not to see as they tend to go to a hospital at the time, but we might see that person a few years later if they haven’t been through the necessary rehabilitation process.
How Is Our Neck Constructed? The human skeleton has been evolving for a long time. It’s designed very well with its three curves to help it function, and to support the weight of your body and a bowling ball weighted head on top of a delicate neck structure. Looking at erosion for example, smaller, sustained traumas can have a bigger impact over time than one off events. Are we doing things on a daily basis that’s not helpful. Are we laying in bed reading a book or on your phone with your head propped up on a pillow? Are we doing this watching TV? When we realign spines in the clinic using spinal remodelling, this is a process of 20 minutes a day for 3-4 months. If you can do that, you can definitely achieve a worsening of the posture in that time period as well in just 20 minutes. Most of us spend a lot more time than that with bad posture.
The Wrong Exercises With a reduced neck curve, you tend to get stiffness into the neck, shoulders and upper back. If you’re pulling the neck forwards to stretch the area, this is only perpetuating the problem - you need to stop doing that exercise. Your muscles will be working harder when you’re dealing with forward head posture because it accentuates the weight of your head, a little like holding your shopping bags in front of you away from the body - they feel heavy quickly.
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Thank you for joining us for today’s livestream where we talked about balance. As we age this is something that becomes increasingly important, in this video we discuss how you can improve your balance from home, how it relates to your back pain and why it is so important.
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Aging & Balance - The ability for your body to catch yourself when you fall off a pavement for example, diminishes as you age. This can often be the reason why someone in their older years might fall more regularly than someone of a younger age. It’s important we avoid this as much as possible because the consequences of falling over when you’re younger are not as severe as someone when they’re older, you’ve got more chance of fracturing or breaking a hip.
Exercise Choices - The choice of exercise as you age is generally changing to walking or gardening. Walking doesn’t quite do the same thing as other types of activity for your fast-twitch muscle fibres, the ones that will save you from falling. Resistance training is one of the best ways to build fast-twitch fibres and has a direct impact on your ability to balance. Slow-twitch fibres are not able to process information fast enough to save you, but are the ones maintained through walking.
Ankles - We have a lot of proprioception in our ankles. When you sprain your ankle you can lose some of those receptors, which is why it’s important to do the correct rehabilitation process to get that back. Participants aged 72-98 choosing walking or swimming as low-impact activities, changing them onto a resistance training routine meant they were better able to do functional activities like climbing stairs, over a period of 10 weeks. So you can make big changes in a small amount of time.
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Thank you for joining us for today’s livestream where we talked about when the right time to exercise is when you have back pain. We’re going to give you some tips of how you can get started safely!
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When You Should Start - If you’re taking painkillers or you’re having injections, those ‘treatment’ methods are designed to relieve the pain so that you can effectively do your rehabilitation. A rehabilitation approach would not be knee hugs as there’s nothing strengthening about it. The Back In Shape membership area is designed to guide you through rehabilitation.
What You Shouldn’t Do - Anything high impact is not going to be helpful right now. Running, tennis, trampolining, all of these exercises put a lot of stress on the back and should be avoided in the initial rehabilitation process.
What Should You Focus On - Strengthening exercises that challenge the core and lower body will be helpful to improve the health of your spine. You may find these quite difficult at first but it shows how much improvement you need to make.
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Thank you for joining us for today’s livestream where we talked about muscle soreness following a workout. This can be very common when going through the steps of recovery for a back pain problem so we’re going to explain when you need to be concerned.
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There can be a degree of concern when you’re recovering from an injury, especially if it’s going well, that you’re hyper-aware of any new soreness you get. Some of these can be very normal, especially with the exercises that we give as they’re very safe if you’re doing them technically correct.
Explaining New Back Pain Your lifestyle might be changing this week with us leaving lockdown. Different stresses may be going through your back pain as you return to the office or doing different activities
If you have an abnormal amount of activity that you’re doing because you’re feeling better in general. If either of these are the case, these things happen and as long as you understand why that’s happened then you can recover and learn from it. With continuing your recovery you should recover quicker each time.
When you incorporate new exercises that challenge the core, back and lower body, it’s common to experience muscle soreness because you’re working the muscles. This reaction is good and is completely normal if you haven’t done these types of exercises before or you haven’t done them for a while. These tissues are being torn and then rebuilt again. As your body adapts you will get less soreness, but a mistake here would be not progressing so you can get the reactionary soreness.
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Welcome to today’s livestream where we talked about diabetes and tie this in with treating back pain and its impact on healing. We hope you find this video helpful and if you have any questions please do get in touch - we’d love to hear from you!
What Causes Diabetes? If your blood sugar levels are troubling you may be diagnosed as being pre-diabetic. Low fat diets can be very common, but are quite counter-intuitive as you’re cutting a food group that’s not affecting your diabetes. Sugar is very addictive and so it can be something that a lot of people struggle with. Your body and pancreas becomes worn out and doesn’t want to process sugary foods properly anymore.
Diabetic ulcers and poor wound healing can be caused by your body’s inability to perform angiogenesis, the development of new capillaries. The tissue is stuck in a state of chronic inflammation. A back problem can be no different, your body is going to struggle more to heal the problem.
Preventing & Reversing Pre-diabetes Diet is the biggest preventor. If you’re opting for low-fat yoghurt for example, the fat is often replaced by sugar so you need to be more aware of what you’re putting in your body. Carbohydrates are processed by your body into sugar, so foods like oats, rice etc. these are still sugars although they seem healthier. Your meals in the day might be more balanced, if you have a small portion of carbohydrate with those but if you have fruit or cereal for breakfast are not healthy choices. Write down what you’re having for meals so you can see where you’re going wrong.
Often patients can be told to go away and come back in 12 weeks for further testing without any advice as to how you can reduce the blood sugar levels.
Having eggs, avocado or smoked salmon alongside half a slice of bread is a great alternative for breakfast that will set you up correctly for the day. It’s more time consuming to prepare but is going to be much better for you in the long run. You can go without carbohydrate but we don’t believe you need to, just opt into low-carb high-fat to make the most difference.
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Hi guys, thank you for joining us for today’s livestream where we talked about what you can do for your back pain from home. We’re going to be talking about X-rays and identifying a back problem, as well as the exercises you need to be avoiding to get better.
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Imaging In today’s video we showed you a series of images of a lower back. We showed a hyperlordosis, a normal back and a sway back. Knee hugs and pelvic tucks can weaken the ligaments and put more pressure on the discs. It widens the space at the back of the vertebra which can feel good but squashes the front of the disc.
Chronicity & Recovery - If you’ve had the problem for a number of years, it can take time and persistence of doing the exercises we recommend in Back In Shape to see results. As can combining the exercises with bad habits.
Phase 1, Phase 2 & Phase 3 - Often people can stay in Phase 1 for too long. Learning to engage the core and stretches are important, but the long-term, lasting improvement comes from introducing the strength training in Phase 2.
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Welcome to today’s livestream where we talked about diabetes and tie this in with treating back pain and its impact on healing. We hope you find this video helpful and if you have any questions please do get in touch - we’d love to hear from you!
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What Causes Diabetes? If your blood sugar levels are troubling you may be diagnosed as being pre-diabetic. Low fat diets can be very common, but are quite counter-intuitive as you’re cutting a food group that’s not affecting your diabetes. Sugar is very addictive and so it can be something that a lot of people struggle with. Your body and pancreas becomes worn out and doesn’t want to process sugary foods properly anymore.
Diabetic ulcers and poor wound healing can be caused by your body’s inability to perform angiogenesis, the development of new capillaries. The tissue is stuck in a state of chronic inflammation. A back problem can be no different, your body is going to struggle more to heal the problem. Preventing & Reversing Pre-diabetes Diet is the biggest preventer. If you’re opting for low-fat yoghurt for example, the fat is often replaced by sugar so you need to be more aware of what you’re putting in your body. Carbohydrates are processed by your body into sugar, so foods like oats, rice etc. these are still sugars although they seem healthier. Your meals in the day might be more balanced, if you have a small portion of carbohydrate with those but if you have fruit or cereal for breakfast are not healthy choices. Write down what you’re having for meals so you can see where you’re going wrong.
Often patients can be told to go away and come back in 12 weeks for further testing without any advice as to how you can reduce the blood sugar levels. Having eggs, avocado or smoked salmon alongside half a slice of bread is a great alternative for breakfast that will set you up correctly for the day. It’s more time consuming to prepare but is going to be much better for you in the long run. You can go without carbohydrate but we don’t believe you need to, just opt into low-carb high-fat to make the most difference.
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Hi guys, thank you for joining us for today’s livestream where we talked about what you can do for your back pain from home. We’re going to be talking about X-rays and identifying a back problem, as well as the exercises you need to be avoiding to get better.
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👨🏻⚕️ Speak to Michael about your back pain concerns
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Imaging In today’s video we showed you a series of images of a lower back. We showed a hyperlordosis, a normal back and a sway back. Knee hugs and pelvic tucks can weaken the ligaments and put more pressure on the discs. It widens the space at the back of the vertebra which can feel good but squashes the front of the disc.
Chronicity & Recovery - If you’ve had the problem for a number of years, it can take time and persistence of doing the exercises we recommend in Back In Shape to see results. As can combining the exercises with bad habits.
Phase 1, Phase 2 & Phase 3 - Often people can stay in Phase 1 for too long. Learning to engage the core and stretches are important, but the long-term, lasting improvement comes from introducing the strength training in Phase 2.
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Thank you for joining us for today’s livestream where we talked about why vitamin D is such an important vitamin for your everyday health.
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Where can you get vitamin D? You can get vitamin D from three places. Food: although it’s not hugely abundant and generally you don’t eat the foods everyday that contain vitamin D. Supplementation and Sunlight. When sunlight hits your skin, a chemical reaction happens to create vitamin D3. That vitamin D is then either stored by your body in fat or is utilised in the body for different processes.
What can prevent you getting enough vitamin D? If you’re taking supplements, taking it with fat is important. If you’re also taking a fish oil supplement, do try to take it with that. If you’ve got inflammatory bowel conditions you also may not absorb the vitamin D optimally, so you may also want to try to get additional vitamin D through sunlight as well. Corticosteroids can also negatively influence your ability to absorb vitamin D, as well as medications used to control your cholesterol. If this is you, ask if this medication is going to affect you and ask if your levels can be tested. Most blood tests actually indicate that most of us are deficient.
If you’re in a conservatory or you’re wearing sunscreen, this may inhibit your ability to absorb enough vitamin D. The research here is patchy because there are arguments that we generally don’t apply enough sunscreen or we leave uncovered patches. Also, don’t use this as an excuse to not use sunscreen. Just 15-30 minutes is enough to absorb enough. Increased melanin in the skin can prevent you absorbing enough, as is living in areas further north.
What does it do? If you’re taking a calcium supplement, taking vitamin D with it if it doesn’t already contain a vitamin D in the supplement is important. This might be recommended to you if you have osteoporosis or osteopenia. Doing exercises with more impact and load-bearing are going to help you build bone density.
Vitamin D gets converted into a hormone and affects about 5% of your gene processes. That’s a huge amount, so getting enough is vital. Cell growth, proliferation and apoptosis (the breaking down of ‘zombie’ broken cells. White blood cells recycle those cells to produce new and efficient cells. This and cell proliferation work hand in hand. Muscle function is also impacted by vitamin D, as is immune function and reducing inflammation. Around 600iu is the RDA of vitamin D. We currently take one from Holland & Barrett that is 1000iu. Taking up to 3-4,000iu a day is safe. You don’t really get to a toxic dose until around 10,000iu.
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Thank you for joining us for today’s livestream where we talked about how you can treat pain affecting the back and the hips. We’re going to be sharing 5 of our top tips and how these tips can help you resolve the problem at home.
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Identify The Injury If you have an injury around L5-S1 in the lower back, you may have lower back pain, pain in the leg, buttocks or toe, sciatica or switching from one leg to another. With all those potential symptoms, treating it as solely a lower back problem is so important rather than the symptoms that are appearing. Sometimes people can misidentify the hip as the buttocks as well.
Mobility We want to make sure the muscles are making things worse. In the clinic we use the vibration tool to relax the muscles around the hips, hamstrings, glutes and calf. At home, you would be using isolated stretching to improve flexibility and mobility so those areas of the body can take more of the strain than the lower back.
Healing Creating a healing environment is not as easy at home as we make it in the clinic. Our laser therapy creates an ideal healing environment. You need good circulation to take away waste products from an injury and flush through the area.
Using ice over the site of the injury will help to lower inflammation, which your body will naturally flush with circulation as soon as you remove the ice to bring it back to normal temperature. Don’t use heat on the area as this will make it worse.
Unloading Most back injuries are caused by too much compression in the spine. We don’t use knee hugs or stretches here to do this. In the clinic we use spinal decompression to relieve the pressure on a specific area. At home, the towel stretch replicates this as closely as possible to unload the discs to help restore your lower back alignment.
Rehab This is vital and requires consistency. If you’ve had a problem for years and the reason these problems come back is because no rehabilitation is being done. Improving the core, back and leg muscles can help rehabilitate to prevent the problem coming back.
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Thank you for joining us for today’s livestream where we talked about numbness or tingling sensations in the hands and fingers. If you’ve been enjoying the videos so far, do make sure to subscribe so you don’t miss any of our videos.
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There are two main types of problems that cause tingling in the hands. Firstly, nerve irritation. This may be the case if just part of the hand is affected or a couple of fingers. If you were to hit your funny bone, you will get pain usually in the little finger and the outside of the arm. This is because the nerve that travels through there carries information to the little finger and the outside of the arm. Different nerves affect different areas of the hands and fingers, so you can locate which nerve is affected by the symptoms you’re experiencing.
When neck pain has been built up over time with arthritis or disc bulges, you may not draw the link between the neck pain and the fingers because it doesn’t automatically affect them when you start getting neck problems. If you have an injury, you may get inappropriate signals that are being sent to the area which is why you’ll start to experience pain there versus being solely located in the neck.
The second potential cause of the tingling in the fingers is trapping of the vascular tissue in the chest or neck. If you were to get the blood flowing back into that area of the body again and it goes away, this is likely to be the cause. This is simply a blocking of the artery and anything downstream is going to be affected. It is possible to get both nerve pain and a vascular response with trapping of the blood vessel. Stretching out the muscles and making them less tight will make it less likely to experience this particular type of tingling.
Diabetes can cause tingling in the fingers as a vascular response to the problem. This affects first and foremost the farthest areas away from the heart, which is usually the toes but it will later affect the hands and fingers in what’s known as the glove and stocking response. If you’d like to know more about diabetes, we can do a dedicated video so do let us know if you’d like to see that.
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Thank you for joining us for today’s livestream where we talked about how you can reduce back pain that’s particularly bad in the morning or when you first wake up. Stiffness and discomfort in the lower back is very common first thing in the morning, so we’re going to explain why this happens and 4 steps to relieve the problem.
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Why Is Back Pain Worse In The Morning?
Stiffness and discomfort in the morning can be lingering throughout your recovery process and can be one of the last things to go. We have a natural circulation and drainage system throughout the body. Blood gets pumped by the heart through the body, there’s an exchange in nutrients followed by waste products from injury being taken away. Movement during the day can help this circulatory process, which is often why older people tend to get swollen ankles or varicose veins as there’s not enough circulation going through. In an area of inflammation, there’s going to be more going on in the area so not getting enough movement can be even more detrimental. When you’re not moving throughout the night, inflammation builds up and we find it more difficult to move.
Before Bed: If you’re inactive for an hour or two before bed, inflammation build up starts then. Move around a little more around the house in the hour before bed. Nothing that involves bending but just moving, maybe getting things ready for the next day.
Sleeping Position: Making yourself comfortable in a neutral position is important. You might find benefit in sleeping with a pillow between the legs. Don’t sleep hunched over in a foetal position.
Immediately When Waking: Doing a little shimmy of the hips before getting up in the morning, while you're still in bed. It’s not twisting at all, just left and right movement of the hip, to help get movement going in the lower back. Be careful as to how you’re getting out of bed, you’re not bending over to get in. When you get up out of bed, don’t lean forwards but use your legs to lift you out of the bed.
First 30 Minutes After Move around a little more in the first 30 minutes just as we would do before bed. No bending forwards during this time, just getting some movement through the body. You might find doing the Phase 1 exercises to be helpful first thing in the morning to get you going.
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Thank you for joining us for today’s livestream where we talked about our Back In Shape program. This is an online rehabilitation program for any kind of lower back pain, whether you’ve had it for weeks, months or years. We’ve been treating patients for back pain for years and this program has been built from the experience we’ve gained doing this.
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The injury There are many types of injuries that affect the back, for example bulging discs or degenerated discs. The back is designed to have a lordosis, a smooth curve and a good deal of strength in this area to help maintain the curve. We spend too much time slouching during the day that weakens the ligaments and can eventually result in those injuries occurring. In order for a disc to bulge, so many other structures need to fail, so without considering the whole unit your recovery is going to be challenged.
Bad Practices Knee hugs, child’s pose, cat camel and piriformis stretch all round the back. They open the space to reduce the pressure on the nerve. It’s not a long-term approach and creates more trouble. Your body will try and heal itself, but if you’re constantly stretching the structure you’ll continually open the injury and scar tissue will develop.
Principles of Recovery Stop making it worse: provide stability to the area, stretch the hips to allow them to function more effectively, learn to re-engage the core (and it can take time to do this). Bend forward effectively at the hip rather than at the waist so the back curve doesn’t change. Rolled up towel exercise: place a rolled up towel under the lower back to alleviate pressure on the discs.
Healing long-term involves strength training. Exercises that stabilise the core without load to begin, stabilise the spine while it’s upright and bearing bodyweight, followed by challenging the core with added weight using functional exercises.
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Thank you for joining us for today’s livestream where we talked about how your walking style may be causing you back pain, or making the problem worse. Specifically, we’ll be talking about pronation and how your foot mechanics affect your back.
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What Is Pronation? We showed you a picture of feet and showing exactly how a slightly inward facing foot affects your weight distribution and your arches. Having back pain as well as a foot problem can be very problematic. Rolling inwards can stretch on the plantar fascia, altered tension through the knee because it has to turn inwards as well. Patella maltracking can also be a common problem.
Sleeping with a pillow between your legs can often feel relaxing as your glutes can relax instead of being in tension. If you have dropped arches, there’s an asymmetrical amount of tension going up the legs. This can also lead to a slight anterior pelvic tilt. Spending a lot of time at home right now may be problematic as you’re spending a lot of time either barefoot or wearing soft slippers.
The barefoot shoes tend to work on the philosophy that if you walk on softer ground like grass or sand, your arches are naturally supported by the ground. Whereas on concrete the impact is greater and your arches aren’t very supported. You may also find benefit in wearing heavily supportive shoes that help hold the arches.
If you do squats and lunges as part of the Phase 2 exercises, look at the alignment of your feet to your shins. Take a pen and draw down the middle of the shin to the second toe in and see whether you can try correctly distributing weight. A common mistake when doing these exercises is that the knee comes in.
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Thank you for joining us for today’s livestream where we talked about referral pain caused by a lower back injury, this electric pain into the buttocks and leg which is also known as sciatica. We’re going to go through how to help this at home and some tips and tricks!
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What Is Sciatica? Sciatica is an electric pain that goes from the buttocks down the back of the leg, into the calf and possibly into the toes as well. There are a number of reasons why you might have it, but usually it is caused by a dysfunction in the lower back. If you think it’s being caused by piriformis syndrome, please go and take a look at our video specifically on this.
If you treat it as simply leg pain and treat the area of pain, you’re not going to see any long-term results. If you’ve got pain coming down the front of the leg, it’s not likely to be sciatica. If you’re getting it in both of the hamstrings, it might well be muscle pain from something you’ve done. Commonly, sciatica will also switch sides as well. This is also proof it’s coming from the lower back. You might also feel very fatigued as the body requires a lot of energy to continually send pain signals from the lower back and down the leg, to signify an injury.
3 Steps To Treating Sciatica Identifying injured tissue: misidentifying the pain as being in the leg and not in the lower back. Reduce further injury: using the right stretches to take the pressure off and avoiding exercises that involve forward bending that make the problem worse. Protect from future damage: strengthening to prevent relapses. Relapses throughout recovery are common but you should recover quicker each time. If you’ve had surgery that’s resulted in nerve impingement, it may be a little bit more difficult to deal with.
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Thank you for joining us for today’s livestream where we talked about how you can fix your slipped disc the right way. This is applicable to the lower back predominantly, but will also be transferable to any slipped discs in the neck.
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Patients can get quite agitated with certain diagnoses in the spine because it can seem incurable, but there are things you can do to help and prevent it from getting any worse.
You should have a nice smooth lordosis in the lumbar spine, a backward bend. We don’t want to eliminate that arch during any exercises or during rehabilitation. The disc sits between the vertebrae and ligaments along the front and back of the vertebrae that helps to support the curve. When we injure the discs, it’s usually through a forward bending exercise. The ligaments become damaged enough for disc material to be able to seep and bulge through.
Forward bending exercises are very often recommended to help with tension in the back, but these can apply more pressure on the area. They continually reopen the injury, which allows for the area to build up with scar tissue from poor quality healing. Sensible rehabilitation through our Back In Shape area can help the area heal more completely. This will help you to understand what you need to be doing and avoiding in your day-to-day life. It’s designed to be done as a sole approach to rehabilitation, not combined with forward bending exercises.
Doing the right rehabilitation is so important that’ll put your spine back into a neutral position. Taking the pressure off the area is vital, using the right stretches in the hips, hamstrings and glutes, as well as the towel stretch we talk about. Doing the right strengthening exercises as we teach in the Back In Shape area. Ligament structures will be slow to show signs of damage, but they’ll also be slow to heal. You’ll often feel better before it’s fully healed.
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Thank you for joining us for today’s livestream where we talked about how you can train your core properly, some common mistakes that you might be making if you’re doing any kind of core training currently, and how you can build a routine you can be confident progressing.
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What Is Your Core? Think of your spine as a bag of potatoes. People don’t realise that the spine is very unstable in many ways. There are ligaments that provide support, but if you do have back pain those ligaments are likely to be not supporting ever so well. Your core helps everything to stay in a balanced state. If the core is not strong, it’s going to mean the spine is not going to be stable, problems can develop such as increased degeneration, bulging discs etc. Core engagement and training enables you to rebuild your core, because it’s all too common to not think of core training as a priority. It’s very common to workout in the gym but only work on the more vanity muscles, ignoring the core which can make your back more unstable.
Mistakes? A lot of times, core training is considered to be exercises like sit-ups, planks or russian twists. It’s not very often that we use these kinds of exercises in our day-to-day lives. If you’re training for functional fitness or for day-to-day health and wellbeing, proper core training should be implemented. One of the best ways to herniate a disc is to forward bend, twist and lift - this is the movement of a russian twist. Not engaging the core when you’re doing the right exercises - you should be able to feel the core working without needing to add weight.
5 Points For Success Learning to engage the core. If you’re a lady and have had a C-section in the past, rehabilitation to rebuild those core muscles might find it more difficult. When you’re ok to return to physical exercise, work hard to re-engage the core. Anyone else, just try to engage the core is going to be a little easier so work at it until it becomes second nature.
Stabilising the core by challenging it. The best way to do this is in an exercise like a deadbug. Engaging your core and then moving the legs down one at a time may be very difficult for someone at the beginning. Stabilise the body using bodyweight exercises. Rather than lying on the back, now we’re testing the core in an exercise like a squat. If you’ve done squats in the past without engaging your core, you need to get into the habit of doing it. Unilateral exercises. Now we work with asymmetry to start challenging the core standing on either side is going to further strengthen it against damage. Adding weight and resistance. The last one is the fun one. This is adding weight through exercise bands or kettlebells to build strength.
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Thank you for joining us on today’s livestream where we talked about a safe stretching routine for back pain. The stretches we recommend form Phase 1 of our Back In Shape membership area, which you can sign up to by visiting www.backinshapeapp.com. Here you can learn valuable lessons on preventing recurrences of back pain and why stretching as a base is important for helping to relieve back pain.
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Why should you stretch? If you’ve got an injury, you don’t want excessive pressure going through that area. You want to be able to take as much pressure off as possible and this is what stretching helps you to do. Stretching the hips is the first port of call as it can help you get in and out of chairs, on and off the toilet and to move around with comfort.
Mistakes? What you need to do is avoid excessive spinal movement when you’ve got a back problem. Stretching can often be done badly, involving too much flexion of the spine and just puts too much pressure on the spine. Forward bending stretches can feel relieving but constantly pull apart the area that’s trying to heal itself. This means the problem never ends up resolving.
What Stretches Should You Do? Hamstring stretches to help your hip move more fluidly, stretching the hips as they can tighten up a lot when sitting all day which can cause a forward leaning posture. We’re also stretching the glutes as it helps keep your lower body supple. Isolating the joints when you stretch is so beneficial so as to not recruit your back when doing these stretches. These stretches are incredibly safe and are ones that we recommend to our patients when they first come into the clinic. We very often have people who think these stretches are too much but will willingly do something forward bending like child’s pose. When you’re raising a child, you wouldn’t consider telling them not to bother trying to walk because they don’t get the hang of it after a week, the same is true for relearning how to take care of your spine as it can take time to understand the technique.
Tips. Be lazy with your stretching. By that we mean don’t rush around doing them, take it easy and lean into the stretch. Support yourself using house furniture to make sure you can effectively relax into the stretch.
The towel exercise is also a stretch we recommend albeit not your normal stretch. Taking a towel and roll up to about the size of a foam roller.
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Thank you for tuning in to today’s livestream where we spoke about safe squats you can do to improve your back pain. If you’re doing squats as part of the Back In Shape membership area then this video should be really helpful for you!
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Squats are a fantastic exercise as it’s a compound movement. Practicing it can help you with everyday activities, it engages both the upper body and lower body muscles. To perform a squat, you need to first make sure you’re engaging your core muscles. You should have a neutral spine with your lower back curve maintained. As you can see in the video, as you lower you may pivot slightly forward but you shouldn’t be rounding the spine at the lower back where it tucks under. This is where the stretches we recommend are helpful as if you’re stretching your hips, hamstrings and glutes you should find you are able to perform the squat with good form much easier - you’ll be able to go slightly lower without rounding the back. The depth at the beginning is not important, good form is more important. What you need to avoid is staying too upright as it drives the knees forwards and can be quite irritating for them.
Something that people often do, and this can get worse as you age, is using your arms to support your body as you get up from a chair. You should be able to get up and sit down without using anything to support yourself. You shouldn’t also be launching yourself back into a chair, it should be a controlled movement. Another common mistake with a squat is that the knees come in as you lower. You knees should follow the direction of the feet so pointing slightly out. If you can’t quite balance while doing the squat with all these tips in mind, using something to help you get the movement correct. You can use a door frame for this or you can use a support as we show in the video. This can help you build up strength and get the movement correct first before you move on to doing it unsupported.
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Thank you for joining us on today’s livestream where we talked about pelvic tilts and their link to lower back pain. Hopefully this video will help you to understand this better so you know what is a pelvic tilt, what it does, why it is wrong and how to focus on rehabilitation with all that in mind.
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An image is usually taken involving the front and back bony parts of the spine, drawing a line to see if there’s an angle. If it’s a posterior pelvic tuck, your bottom is coming forward and is going to reduce your curve, whereas an anterior pelvic tilt is going to exaggerate the lumbar curve and make it deeper.
If it’s diagnosed inaccurately, this will be done in just a physical examination done by feel. But this is simply not accurate enough so you should not take this diagnosis as gospel as it’s not always going to be the case when you take an image. We see patients who have previously driven themselves around the bend trying everything to fix it when it’s not been accurately diagnosed. Disregarding a diagnosis of a pelvic tilt unless it has been diagnosed with imaging is important if you’re following our rehabilitation. You don’t need to move your spine in order to engage the muscles in the core. Learning how to engage the core properly using vacuums is really important.
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Thank you for joining us on today’s livestream where we talked about the best sleeping posture you can use if you’re struggling with back pain.
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Improving your quality of sleep when you have lower back pain is so important to help your body to heal. We’re going to go through a few different sleeping options for both back and neck pain to help you get most comfortable. For the lower back, sleeping on your back might be best. You may find it more comfortable if you do sleep on your back is to pop a pillow underneath your legs. This can round the spine so is not ideal, but the aim is to help you sleep better. Lying on your side with a pillow between your knees. It’s more easy to maintain good posture when you’re on your side provided you don’t round yourself into a ball. Having a pillow between the knees can take the pressure off the glutes. Alternatively, popping a pillow underneath the waist might be helpful as you may find if your waist is smaller or hips wider, that you get a droop in the middle of your spine. Popping a pillow can help to keep your spine is a straighter position.
For the neck, lying on your side with a pillow that effectively fills the gap between your shoulder and head will be helpful. A tempur pillow or orthopaedic pillow will be helpful for this as long as you have the thicker side in the crook of your neck, so your head can drop back. If you have the thicker side at the back, your head will be propped up which is not going to be helpful. You can make a pillow rather than buying one, just by scrunching up one side of the pillow to fill that gap. If you’re doing exercises where you’re lying on your back - for example deadbugs or marching bridges, you might find it helpful to have a pillow underneath the neck if you’re experiencing a lot of pain. For the few minutes you’re doing these exercises, being more comfortable is going to give you good results with the exercises, and the position you’re holding it for is not going to be enough to cause any lasting damage.
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Thank you for joining us on today’s livestream where we talked about how to stretch out your hip muscles. Lack of flexibility in the hips can cause us to alter our movements, as well as making us feel stiff and less mobile. Being able to stretch them in a way that’s going to isolate the area is so important, as it’s not going to stress your lower back if you’re experiencing pain there.
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Principles of Hip Mobility Degenerative changes in the hips or issues with any ligaments/tendons, require good flexibility of the hip so you can function more effectively. The hip is stable in all of its range of motion. Often, in order to stretch out the hips, you may overextend the back to intensify the stretch.
What To Avoid In the video, we show you a stretch to avoid which unfortunately is a very common one. Hugging one of the knees, with the other leg rested over the knee in front of you is not going to be helpful if you do have back pain as it’s going to compress down on the discs. Maintaining the natural lordosis is important to preserve your lower back.
Effective Hip Stretch In the video, we show you how to perform an effective hip stretch. Kneel on the floor and move into the lunged position. Slowly move the pelvis forward and keep the lower back curve preserved (do not lean over into the stretch nor lead backwards). Your knees might be uncomfortable in this position, we do have some tips in our Facebook group for combating this which you can find if you’re part of the premium area.
Sitting Variation Sitting on the side of your bed, have your thigh perpendicular to the body, creating a 90 degree angle at the knee. Placing your arms behind to take the pressure off your back. This should be a more comfortable variation of the stretch.
Going Steady If you’re a driven person, or your hip inflexibility bothers you a lot, you may find yourself overstretching or trying to take the stretch to the end of its movement. This can potentially give you other complications like tendinitis, especially if you’re feeling tension at the muscle attachment areas where you’re stretching.
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Thank you for joining us on today’s livestream where we talked about the very best home workout routine you can do if you’re struggling with back pain right now. We’ve put together a plan you can easily do to get your back in shape.
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Understanding The Cause & Avoiding Bad Habits In a lot of cases, back problems are misdiagnosed as muscle strains or spasms, without addressing the underlying cause as your muscles don’t spasm for just no reason. You also want to avoid exercises that might make the problem worse, like knee hugs.
Relief Based Exercises Learning to re-engage the core: your core hasn’t been working to protect your back so you need to learn properly how to re-engage your core so this is the first step before you move onto any strengthening.
Flexibility in the hip: Doing the right stretches that will isolate the lower body and hips is vital to improve your flexibility and reduce strain on your lower back from tight muscles.
Decompression Stretch: The towel stretch - NOT knee hugs. Laying on a rolled up towel, about the size of a foam roller for 3-5 minutes to decompress and relieve pressure on the joints and muscles.
Strengthening Once you’re in a position where you can move around comfortably, you need to get into strengthening to start improving your strength in your core and back. This isn’t using exercises like planks or russian twists. This is engaging your core during exercises like squats etc.
Resistance Training Once you’ve got a base level of strength with bodyweight exercises, improving the strength by introducing resistance training with either bands or kettlebells to further progress those exercises.
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Thank you for watching today’s livestream where we talked about whether massage helps back pain and some alternatives that in our opinion might be slightly better for you. Massage is a common approach for anyone suffering with back pain, there are fads that you may indulge in to see if they do help you if you have got back pain. One such at the minute is myofascial release
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Massage is there to treat the muscle discomfort and soreness that accompanies back pain. You may have temporary relief from massage, that is because often muscular discomfort from back pain is often simply misdiagnosed as muscle spasm rather than looking at the underlying cause of that muscle spasm. This means that while that massage may help you temporarily, it’s not going to address any underlying condition - so it will lul you into a false sense of security.
Deep massage may feel very good at the time, but essentially break down locked up tissue by causing micro trauma to the area. Athletes or people who do a lot of sports workouts may get muscle stiffness due to build up of lactic acid - for them a myofasical release is likely to reduce their muscle stiffness. Those with back pain that results in muscle stiffness and tightness should not indulge in massages because of the inflammation it causes when the tissue is being worked on.
Alternatives to massage would be a massage gun. We use the Hypervolt in the clinic, it’s much less painful and much more effective in a shorter period of time. What we would class as a ‘rubby rubby’ massage, one that is relaxation based and not going to dig in deep like a deep tissue massage, are likely going to be very helpful as the mental benefits of being able to unwind for an hour may well be very beneficial for you.
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Thank you for joining us for today’s livestream where we talked about hip pain, why you might have it, how to identify it, when you have arthritis and what you can do about it. Sometimes people will come into the clinic complaining of hip pain when the problem may not be in the hip at all.
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When people complain of hip pain, it’s usually at the front of the pelvis or at the side. Any strain of the hip joint itself is going to give you referral pain. For the majority of cases though, it’s likely to be wear and tear through the hips. Degenerative change in the hip often causes a loss of extension in the hips, meaning you may find it more difficult to push the leg back, you’ll likely have pain when doing this. Little by little, range of motion is lost which can perpetuate the problem. As you use less range of motion, you lose a little bit more and the cycle continues.
If it’s more towards the back of the hip, more on the glutes and buttocks, this is likely to be coming from the lower back. Degenerative changes, disc bulges or herniations, can cause pain in the ‘hip’ area but it’s more the buttocks that’s the problem, and this distinction allows your practitioner to be able to perform the correct stretches.
You need to improve the flexibility of the hip. As you get hip joint degeneration, it’s a ball and socket joint where the gap between the ball and socket lessens. It takes your brain time to catch up that there is a loss of space here, which can mean that the muscles around this area haven’t yet caught up with this change and adapted. Developing your core strength above the hips is going to be helpful, as will developing the strength of your lower body to support above and below this joint. Performing stretches that isolate the joints and muscles in the lower body is also going to be helpful. All of these processes we go through on our Back In Shape membership area.
The questions we answered today were: I fell over getting into a chair and now have pain in my hip, what should I do? What’s more common is that the pain is coming from your lower back and you’ve actually hurt that area rather than the hip. This may be an example of incorrectly referring to the buttocks rather than the hip.
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Thank you for joining us on today’s livestream where we talked all about neck pain to help you understand why it can be difficult to get rid of. Remember to share this video if you know someone who’s struggling with neck pain.
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What causes neck pain? When patients come into the clinic, unlike back pain, with substantially lost curves in the neck or even a reversed curve. With the lower back, it’s very uncommon to lose the amount of curve we often see people leave in the neck. Your neck should have a nice smooth curve so it can absorb day-to-day stress, strain and shock. The neck shouldn’t be straight nor have a reversed curve, and this can cause more degeneration, bulging discs or discomfort and pain.
If you have neck pain that’s been going on for a couple of days, it could just be a minor strain. When the problem goes on for a number of weeks or months, this might be due to the alignment causing your neck to be unable to heal properly and this can leave you struggling with neck pain that just won’t go away.
Lying down If you’ve got neck discomfort, you may find that when you’re lying down on your back, the pain and discomfort may get worse. If you’re doing exercises that require you to lie on your back, popping a small pillow underneath may help you feel more comfortable but this is not a long-term solution, as it reinforces the problem.
The questions we answered today were: Is tingling in the fingers caused from a neck problem? Yes, in the same way sciatica affects the lower back, a pinched nerve can cause these symptoms in the hands or arms. If you’re getting numbness that’s spreading in the hands gradually over the course of weeks or months, this may be a sign of peripheral neuropathy, which can be caused by diabetes so needs to be checked out by your doctor if you’re concerned this is affecting you.
If you're getting pain in the arm or hand, and maybe a little in the neck while sitting at computer, is that going to always be coming from the neck? What do you recommend for this pain? Yes, it’s likely to be repetitive strain where you’re straightening out that neck. Best thing for you to do is to monitor your time at the computer, make sure that you’re checking in with your posture or try not to sit at the computer for too long. Use ice afterwards and do some of the exercises we’ve spoken about in previous videos. You can also adapt your office area right now so that it’s better for your posture.
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Thank you for joining us on today’s livestream where we talked about how you should be engaging your core correctly.
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If you’re in the Back In Shape membership area, the first exercise in there is the vacuums - core engagement. Everything comes in and squeezes around the midsection to protect it. Your back shouldn’t be flattening as you perform it, it isn’t a six pack engagement either. If you can’t get this one, you shouldn’t be moving on to other exercises. If you’re asked to do posterior pelvic tilts, you may be doing this to avoid hyperextending your back as this will hurt during exercises like deadbugs or leg raises. However, posterior pelvic tilts are not helpful, if you’re doing an exercise like a deadbug it’s better to go as far as you can without overextending and build on that core strength.
A common complaint is that you might struggle to breathe and engage the core at the same time. If this is you, you will be able to engage the core better as you breathe - these actions will become separate with practice. Candles: as you breathe in, when you then breathe out if you imagine you’re trying to blow out candles, when you feel like you’ve breathed out completely, try and blow out a little bit more. This action Is engaging the core appropriate for every exercise? Or just ones that involve the spine or thE need to protect the spine? This is for everything. Your core should be engaged when you’re doing the stretches, doing squats, lunges etc.
Just going back to the 'durations' part - if someone is able to separate the core engagement from the breath, do you recommend trying to engage the core for longer durations, throughout the day or just when doing specific things If you’re in phase 1 or phase 2, yes learning to do this is definitely worthwhile. It’s a technique that you gradually learn so keeping engaging it throughout the day will be helpful. Would these exercises be a good place to start for people who have had other surgeries like appendix surgery to help you recover? Yes, C-Sections, hernias or appendectomies, it will help your recovery. It’s really important you ask when you should be doing these rehabilitation exercises as it’s not always appropriate to start doing them straight away so do ask your surgeon.
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