Unlocking Back Power: The Hidden Role of the Latissimus Dorsi (00:23:11)
In this episode of the Back Pain Solutions podcast, Ben James and Jacob Steyn dive into a muscle that often flies under the radar - but plays a huge role in your back health and core stability: the latissimus dorsi. Commonly known as the "lats," these powerful muscles are critical for everything from squats and deadlifts to simply opening a door.
Discover how proper lat activation can transform your movement, prevent back pain, and boost performance in daily life and sport. Ben and Jacob break down the anatomy and function of the lats, why they're essential for connecting upper and lower body movement, and how to start activating them today using simple exercises like the lat spread and hand-draw technique.
🎯 Actionable Takeaways:
Learn the lat spread and hand-draw exercises to activate your lats.
Incorporate lat engagement into everyday movements.
Understand how the lats support the thoracolumbar fascia and spine.
Whether you're rehabbing an injury, training for performance, or just trying to move better—this episode is a must-listen.
👉 Learn why slow progress is still progress - and how the right routine can transform recovery.
👉 Got questions? Reach out to Ben or the SmartStrong team for tailored advice and support.
👉 Download the Smart Strong back health ebook for practical strategies to improve your spine health - https://smartstrong.ck.page/dda17bdf60
👉 Got questions? Reach out to Ben or Jacob for expert advice and guidance at info@smartstrong.co.uk
👉 Looking for a personalised approach? Consider a 1:1 program with Smart Strong to tackle your chronic back issues effectively.
Don’t let these common mistakes hold you back from a pain-free life - tune in now! And if you found this episode helpful, please leave us a review to help others take control of their back health.
You can watch on YouTube here: https://youtu.be/O7FOBD71Ado
Resources…
Free webinar: https://www.eventbrite.co.uk/e/1248140093619?aff=oddtdtcreator
Free eBook: https://smartstrong.ck.page/dda17bdf60
Send Us A Question…
https://smartstrong.co.uk/contact-us/
Website...
www.smartstrong.co.uk
From Frustration to Freedom: Resolving Long-Term Leg & Glute Pain – A Real Patient Case Study (00:16:19)
In this powerful case study, Jacob Steyn breaks down the complex journey of a 47-year-old sporty woman who battled persistent leg and glute pain for years - with no lasting relief from multiple practitioners. Starting with buttock pain, a swollen-feeling calf, and foot tingling, her symptoms masked a deeper issue: low back instability and nerve tension.
Jacob shares the exact step-by-step rehab approach he used, from initial relaxation and posture work to introducing advanced core stability exercises like bird dogs and side planks. Over five months, with patience and consistency, she returned to pain-free walking - and even started running again.
Whether you're a practitioner or someone struggling with similar symptoms, this episode offers valuable insights into why chronic pain can be misleading, how to assess it properly, and the kind of commitment needed to overcome it.
👉 Learn why slow progress is still progress - and how the right routine can transform recovery.
👉 Got questions? Reach out to Ben or the SmartStrong team for tailored advice and support.
👉 Download the Smart Strong back health ebook for practical strategies to improve your spine health - https://smartstrong.ck.page/dda17bdf60
👉 Got questions? Reach out to Ben or Jacob for expert advice and guidance at info@smartstrong.co.uk
👉 Looking for a personalised approach? Consider a 1:1 program with Smart Strong to tackle your chronic back issues effectively.
Don’t let these common mistakes hold you back from a pain-free life - tune in now! And if you found this episode helpful, please leave us a review to help others take control of their back health.
You can watch on YouTube here: https://youtu.be/2JF9qI4G4d8
Resources…
Free webinar: https://www.eventbrite.co.uk/e/1248140093619?aff=oddtdtcreator
Free eBook: https://smartstrong.ck.page/dda17bdf60
Send Us A Question…
https://smartstrong.co.uk/contact-us/
Website...
www.smartstrong.co.uk
Hip Mobility & Back Health: What You Need To Know (00:21:36)
Tight hips? Struggling with deadlifts or squats? In this episode, Ben James dives into the vital connection between hip mobility and lower back health. Answering a listener’s question about hip discomfort during lifts, Ben shares real-world strategies to improve movement, reduce pain, and protect your spine.
Discover why your squat stance might be working against you, and how a sumo-style setup could be the game-changer you’ve been missing. From dynamic mobility drills like the hip airplane and 90-90 switches to power-building moves like goblet and Cossack squats, Ben breaks down the exercises that actually move the needle - without over-stressing your back.
Ben also explores the critical role of individual hip anatomy when it comes to movement quality and performance. Not all hips are built the same, and pushing through pain in pursuit of textbook form can actually do more harm than good. This episode highlights the importance of adapting your training to suit your own range of motion, encouraging a smarter, more sustainable approach to strength and mobility.
You'll learn:
Why hip stiffness often leads to back pain (and how to fix it)
How to tailor your stance based on your anatomy
The key differences between dynamic and static stretching for hip health
The top 4 mobility exercises to build stronger, more resilient movement patterns
Whether you're lifting for performance, recovery, or daily life - this episode will help you move better and feel stronger.
👉 Got questions? Reach out to Ben or the SmartStrong team for tailored advice and support.
👉 Download the Smart Strong back health ebook for practical strategies to improve your spine health - https://smartstrong.ck.page/dda17bdf60
👉 Got questions? Reach out to Ben or Jacob for expert advice and guidance at info@smartstrong.co.uk
👉 Looking for a personalised approach? Consider a 1:1 program with Smart Strong to tackle your chronic back issues effectively.
Don’t let these common mistakes hold you back from a pain-free life - tune in now! And if you found this episode helpful, please leave us a review to help others take control of their back health.
You can watch on YouTube here: https://youtu.be/ryuC5VufJQs
Resources…
Free webinar: https://www.eventbrite.co.uk/e/1248140093619?aff=oddtdtcreator
Free eBook: https://smartstrong.ck.page/dda17bdf60
Send Us A Question…
https://smartstrong.co.uk/contact-us/
Website...
www.smartstrong.co.uk
The Hidden Cause of Buttock Pain: Why Nerve Tension, Not Muscles, May Be to Blame (00:12:50)
Many people struggle with persistent hamstring and buttock pain, often misdiagnosed as a muscle strain or a tendon issue. In this episode, Jacob shares the case of a middle-aged field hockey player who endured years of discomfort despite consulting multiple therapists. Through detailed assessment, Jacob uncovered the real culprit: nerve tension linked to low back instability - an issue that had gone undetected for years.
Jacob breaks down how to distinguish nerve-related pain from muscle injuries, why traditional treatments often fail in these cases, and what steps are crucial for long-term recovery. He explains why certain activities, including sports, may need to be temporarily modified and how patience plays a vital role in healing.
If you or someone you know has struggled with unresolved glute or hamstring pain, this episode is packed with practical insights to help identify the root cause and take the right steps toward lasting relief. Plus, Jacob shares additional resources to help you manage and prevent low back pain for the long run.
👉 Download the Smart Strong back health ebook for practical strategies to improve your spine health - https://smartstrong.ck.page/dda17bdf60
👉 Got questions? Reach out to Ben or Jacob for expert advice and guidance at info@smartstrong.co.uk
👉 Looking for a personalised approach? Consider a 1:1 program with Smart Strong to tackle your chronic back issues effectively.
Don’t let these common mistakes hold you back from a pain-free life - tune in now! And if you found this episode helpful, please leave us a review to help others take control of their back health.
You can watch on YouTube here: https://youtu.be/T3IrZ97H-3I
Resources…
Free webinar: https://www.eventbrite.co.uk/e/1248140093619?aff=oddtdtcreator
Free eBook: https://smartstrong.ck.page/dda17bdf60
Send Us A Question…
https://smartstrong.co.uk/contact-us/
Website...
www.smartstrong.co.uk
Back Pain Myths Busted: The 3 Biggest Mistakes to Avoid (00:16:54)
Too many people get stuck in the frustrating cycle of back pain because of common but avoidable mistakes. In this episode, Ben James breaks down the three biggest errors in back pain management - resting too much, chasing short-term relief, and neglecting daily spine hygiene. He explains why bed rest can actually make things worse, how poor posture and repetitive movements contribute to long-term issues, and why core endurance and stiffness exercises are key to lasting back health.
Ben also shares a powerful success story of a patient who transformed their back health through a combination of hands-on therapy and active rehabilitation. If you’ve been struggling with back pain, this episode is packed with evidence-based strategies to help you take control and start moving forward with confidence.
👉 Download the Smart Strong back health ebook for practical strategies to improve your spine health - https://smartstrong.ck.page/dda17bdf60
👉 Got questions? Reach out to Ben or Jacob for expert advice and guidance at info@smartstrong.co.uk
👉 Looking for a personalised approach? Consider a 1:1 program with Smart Strong to tackle your chronic back issues effectively.
Don’t let these common mistakes hold you back from a pain-free life - tune in now! And if you found this episode helpful, please leave us a review to help others take control of their back health.
You can watch on YouTube here: https://youtu.be/99wH718_4nk
Resources…
Free webinar: https://www.eventbrite.co.uk/e/1248140093619?aff=oddtdtcreator
Free eBook: https://smartstrong.ck.page/dda17bdf60
Send Us A Question…
https://smartstrong.co.uk/contact-us/
Website...
www.smartstrong.co.uk
From IT to Iron: Arjen’s Journey to Building the Ultimate Gym (00:31:41)
In this episode, Jacob Steyn sits down with Arjen, a 46-year-old entrepreneur and gym owner, to discuss his incredible journey from a corporate IT career to running one of the most successful CrossFit gyms in the Netherlands. Arjen shares how he and his brother took a leap of faith, transforming their passion for fitness into a thriving business.
He opens up about the challenges of transitioning from the corporate world, the evolution of their gym from a small industrial space to a premium riverside location, and the personal health transformations that have fuelled his success. From overcoming a knee injury without surgery to optimising his training, nutrition, and recovery, Arjen reveals the key habits that have taken his performance—and his gym—to the next level.
Plus, he gives an exciting glimpse into the future, including ambitious plans to create the best gym in the Netherlands. Whether you're an entrepreneur, a fitness enthusiast, or someone looking for inspiration to make a bold career shift, this episode is packed with insights you won’t want to miss!
You can watch on YouTube here: https://youtu.be/G1bXgeTqaXs
Resources…
Free webinar: https://www.eventbrite.co.uk/e/1248140093619?aff=oddtdtcreator
Free eBook: https://smartstrong.ck.page/dda17bdf60
Send Us A Question…
https://smartstrong.co.uk/contact-us/
Website...
www.smartstrong.co.uk
Pain-Free for Life: The Power of Preventative Back Care (00:18:30)
Lower back pain is one of the most common—and preventable—musculoskeletal issues affecting millions of people worldwide. In this episode, Ben James dives deep into the importance of proactive and preventative care to keep your spine healthy and pain-free.
He breaks down why a bespoke recovery plan is essential, emphasising daily spine hygiene, movement patterns, and a progressive exercise routine to build core strength and stability. Ben also explores the role of chiropractic care, soft tissue work, and rehabilitation strategies in supporting recovery and long-term musculoskeletal health.
Beyond treatment, Ben highlights the hidden dangers of poor posture and prolonged sitting, particularly in the workplace, and how they contribute to both pain and lost productivity. He stresses the importance of education, regular check-ups, and lifestyle adjustments to prevent back issues before they start.
Tune in to learn:
✔️ How to create a personalized strategy for back health
✔️ The daily habits that can prevent chronic pain
✔️ Why posture and movement patterns are crucial to long-term relief
✔️ How musculoskeletal health affects mental well-being and workplace performance
👉 Take control of your back health today! Reach out at info@smartstrong.co.uk or schedule a free call to start your recovery journey.
You can watch on YouTube here: https://youtu.be/mYWWx7rQf8A
Resources…
Free webinar: https://www.eventbrite.co.uk/e/1248140093619?aff=oddtdtcreator
Free eBook: https://smartstrong.ck.page/dda17bdf60
Send Us A Question…
https://smartstrong.co.uk/contact-us/
Website...
www.smartstrong.co.uk
Parenting Without Pain: A Young Mother’s Journey to Back Health (00:36:10)
In this episode, we delve into the case study of a 25-year-old mother dealing with chronic lower back pain brought on by the daily challenges of lifting her young children. Ben James and Jacob Steyn discuss the physical and emotional toll of postpartum recovery, including weakened abdominal muscles, compromised spinal stability, and the persistent strain placed on the lower back by repetitive parenting tasks.
With a focus on addressing the root causes of chronic back pain, the hosts share practical, evidence-based strategies to prevent and manage discomfort.
Learn how to protect your spine with proper lifting mechanics, use a step to safely lift children from a cot, and support your lower back during tasks like bathing or feeding. They also highlight the critical role of diaphragmatic breathing in reactivating core muscles, reducing strain, and creating lasting spinal stability.
This episode is packed with actionable tips for parents navigating the challenges of chronic back pain, offering insights into proactive self-care, spinal hygiene, and movement mindfulness. Whether you’re a new parent or simply seeking ways to improve your lower back health, this episode provides the tools and knowledge to help you move forward with confidence and strength.
You can watch on YouTube here: https://youtu.be/7c8cpnp-pbQ
Resources…
eBook: https://smartstrong.ck.page/dda17bdf60
Send Us A Question…
https://smartstrong.co.uk/contact-us/
Website...
www.smartstrong.co.uk
Stay Hydrated, Stay Healthy: Unlocking the Link Between Hydration and Back Pain (00:20:59)
In this episode of the podcast, Ben James and Jacob Steyn dive into the critical role hydration plays in maintaining back health. Did you know that the human body is made up of 60-80% water and that your intervertebral discs contain 66-86% water? Proper hydration is essential for keeping these discs healthy and preventing back pain.
The duo explore how chronic dehydration, often linked to modern lifestyles and diuretics like coffee, can lead to weakened and dehydrated discs, exacerbating back issues. They also discuss the science behind proteoglycans and their role in attracting fluid to the discs, underscoring the importance of movement for fluid exchange.
Practical tips include increasing daily water intake, adding electrolytes like magnesium, potassium, and sodium to boost hydration, and ensuring the quality of your drinking water. Learn how small changes in your hydration routine can make a big difference in your back health.
Tune in to discover how staying hydrated can support your spine and overall well-being. Don’t miss this insightful and actionable episode!
You can watch on YouTube here: https://youtu.be/eWyd2KJXBzY
Resources…
eBook: https://smartstrong.ck.page/dda17bdf60
Send Us A Question…
https://smartstrong.co.uk/contact-us/
Website...
www.smartstrong.co.uk
Back Pain After Squats & Deadlifts? Fix Your Form and Find Relief! (00:23:48)
In this episode, we dive deep into one of the most common issues lifters face—back pain after squats and deadlifts. Discover the critical reasons why squats can lead to back discomfort, often due to excessive back muscle use, spinal compression, and irritation. Deadlifts, especially from the floor, present a unique challenge in maintaining a neutral spine, particularly in the bottom position.
We explore essential techniques for proper bracing, compression, and core activation to prevent injury and build strength safely. You’ll learn about lower cross syndrome, a common cause of core weakness, and exercises like the baby three-month supine from DNS, which can improve bracing and diaphragm activation.
Actionable insights include:
How to assess your body positioning and bracing techniques
Exercises to address lower cross syndrome, focusing on hip mobility and glute activation
Bracing drills to activate your core, creating stability through your entire lift
Whether you’re new to lifting or looking to fine-tune your technique, this episode offers valuable tips to help you build a pain-free foundation for squats and deadlifts. Tune in to transform your approach and lift smarter, not harder!
You can watch on YouTube here.
Resources…
eBook: https://smartstrong.ck.page/dda17bdf60
Send Us A Question…
https://smartstrong.co.uk/contact-us/
Website...
www.smartstrong.co.uk
Postpartum Back Health: Rebuilding Core Strength for Long-Term Relief (00:21:12)
In this episode, Ben James and Jacob Steyn dive into a crucial yet often overlooked topic: postpartum back health. They discuss why so many women experience lingering back pain months or even years after childbirth, uncovering the impact of conditions like diastasis recti (abdominal separation) and weak pelvic floors. Ben and Jacob explain how rebuilding core strength and focusing on pelvic floor health can be a game changer for new mothers, helping to reduce back pain and improve overall stability.
With a practical approach, they introduce simple exercises centered around diaphragmatic breathing and core activation, making it easy for new mothers to integrate these movements into daily life. They emphasise the importance of early intervention and core training, offering listeners valuable insights on how to manage and prevent postpartum back issues effectively. This is the first of a multi-episode discussion, so stay tuned for more in-depth guidance and exercises to support postpartum health.
If you’re a new mother or know someone who could benefit, tune in for actionable advice on reclaiming back and core strength!
You can watch on YouTube here.
Resources…
eBook: https://smartstrong.ck.page/dda17bdf60
Send Us A Question…
https://smartstrong.co.uk/contact-us/
Website...
www.smartstrong.co.uk
Squat Smarter If You Squat At All: Back Health Benefits & Risks (00:28:41)
In this episode, Ben and Jacob dive into the world of squatting, exploring its impact on back health. They discuss the benefits of squats for improving joint integrity, bone density, and muscle recruitment but caution against improper technique—especially for those with back pain or injuries. With a focus on individualised guidance, they explain how to safely incorporate squats into your routine or suggest alternatives like glute bridges and lunges for those who may not be suited for traditional squats. Whether you're a seasoned gym-goer or in rehabilitation, this episode offers essential insights to squat smarter and protect your back.
Tune in to learn how to tailor your squat routine for optimal health and avoid common mistakes!
You can watch this podcast episode with video on YouTube here:
https://youtu.be/pN1Rwg81vsA
Resources…
eBook: https://smartstrong.ck.page/dda17bdf60
Send Us A Question…
https://smartstrong.co.uk/contact-us/
Website...
www.smartstrong.co.uk
Back Pain and Moving House: How Preparation and Smart Lifting Will Help You Stay Pain-Free (00:22:26)
In this episode, Ben James and Jacob Steyn dive into a topic that many back pain sufferers dread: moving house. Jacob recounts his recent experience of managing a major house move while keeping his back pain in check, offering a step-by-step guide on how he prepared his body and mind for the physical challenge. He emphasies the importance of planning ahead, setting realistic expectations, and knowing your physical limits—especially if you’re prone to back issues. Over the course of two weeks, Jacob carefully dismantled furniture and packed over 80 boxes, ensuring that he didn’t overload himself in the process. He explains how breaking tasks into manageable chunks and using proper ergonomics, like lifting with the hips and not the back, helped him avoid injury.
On the actual moving days, Jacob adopted a systematic approach, moving heavy items first when his energy levels were highest. He also enlisted help for larger, more strenuous tasks, knowing that trying to do everything alone could be a recipe for disaster. His story highlights how consistent strength training and conditioning played a vital role in keeping his back strong and resilient throughout the move, despite the physical toll it took.
Ben and Jacob stress that the key to managing big physical tasks like moving is a combination of smart preparation, body awareness, and regular exercise. Whether you're planning a move or facing other physical challenges, this episode is packed with actionable tips to help you protect your back and avoid flare-ups. Discover how a thoughtful approach can make moving day much smoother—even if you’ve had a history of back pain.
You can watch this podcast episode with video on YouTube here:
https://youtu.be/L_rwHoCYStE
Resources…
eBook: https://smartstrong.ck.page/dda17bdf60
Send Us A Question…
https://smartstrong.co.uk/contact-us/
Website...
www.smartstrong.co.uk
In this episode, Ben James and Jacob Steyn take a comprehensive look at managing L5 disc herniation with a focus on the critical role of consistent exercise and daily spine hygiene. They explain why disc herniation management should focus on overall disc health, regardless of whether it's at the L4-L5 or L5-S1 level. Ben and Jacob emphasise the importance of taking regular movement breaks throughout the day to reduce disc pressure and accelerate healing—an essential practice for desk-bound patients or those with physically demanding jobs. They offer actionable tips like setting alarms or using apps to remind patients to move and stretch, helping to establish a routine that becomes second nature.
The duo also stresses the importance of continuing spinal exercises long after pain subsides to prevent re-injury and avoid the cycle of flare-ups. They highlight the need to build a "buffer" through long-term conditioning, helping patients stay ahead of pain rather than chasing quick fixes. Whether you're recovering from a disc herniation or want to prevent one, this episode is packed with practical insights for lasting disc health.
Watch on YouTube here: https://youtu.be/7xyZBKaNLn4
Resources…
eBook: https://smartstrong.ck.page/dda17bdf60
Send Us A Question…
https://smartstrong.co.uk/contact-us/
Website...
www.smartstrong.co.uk
Seasonal Shifts & Back Health: How to Stay Active and Pain-Free All Year Round (00:25:35)
As we transition from the warm, active days of summer into the colder months, here in Europe we explore the often-overlooked challenges of maintaining back health during these seasonal changes. In this episode, we emphasise the importance of staying physically active despite unfavourable weather and discuss the dangers of becoming complacent as routines shift. You’ll learn why a consistent routine of exercise, proper posture, and spine hygiene is crucial to preventing pain and injury—whether you’re at a desk job or have more physically demanding work.
We also dive into the role of nutrition and gut health in managing energy levels and overall well-being, explaining how poor diet can lead to fatigue and make it harder to stay active. We share practical tips for creating a balanced lifestyle that integrates physical movement, adequate rest, and self-care practices—focusing on how these habits can prevent back pain relapses.
With insightful advice on the connection between mental and physical health, the episode encourages listeners to take ownership of their well-being, especially during seasonal transitions. You’ll walk away with actionable strategies to prioritise your health and keep your body pain-free, no matter what the weather brings.
Watch on YouTube here: https://youtu.be/jL4rOc1o1vM
Resources…
eBook: https://smartstrong.ck.page/dda17bdf60
Send Us A Question…
https://smartstrong.co.uk/contact-us/
Website...
www.smartstrong.co.uk
Hang in the Balance: Unpacking Dead Hangs for Lower Back Health (00:20:57)
In this episode, hosts Ben James and Jacob Steyn explore the contentious topic of dead hanging for lower back health. Ben champions the exercise for its potential to build back strength and support shoulder health, but the hosts advise caution for back health. They highlight the necessity of proper assessment before attempting dead hangs. Sharing his personal experience, Jacob reveals that dead hanging did not alleviate his low back pain, and Ben concurs, providing anatomical and research-based reasons why this technique might not be suitable for everyone.
The discussion delves into the effectiveness and safety of dead hanging, examining its potential benefits and risks. They consider factors such as body type, injury stage, and the importance of personalised assessments. The episode also touches on alternative methods for back pain relief and offers a balanced view on the mixed opinions surrounding dead hangs.
Whether you're curious about the benefits of dead hanging or seeking expert advice on managing back pain, this episode provides valuable insights and practical guidance. Tune in for a thorough examination of one of today's most debated exercise techniques for back health.
Resources…
eBook: https://smartstrong.ck.page/dda17bdf60
Send Us A Question…
https://smartstrong.co.uk/contact-us/
Website...
www.smartstrong.co.uk
Addressing Leg Length Discrepancy: Does it Make An Impact on Back health? (00:28:49)
In this insightful episode, Ben James and Jacob Steyn explore the complexities of assessing and addressing leg length discrepancies in clinical practice. They delve into the importance of using blocks to enhance prone line positions, recentralise pain, and address underlying mechanisms through core stabilization and inflammation reduction. The duo emphasises a holistic approach that not only provides symptom relief but also focuses on long-term conditioning and stability.
Tune in to discover:
The impact of leg length discrepancies on back pain and overall health
How core conditioning exercises can improve stability for patients with leg length discrepancies
The role of heel lifts in managing leg length discrepancies and the importance of combining them with conditioning exercises
Strategies for assessing glute activation and addressing muscle imbalances to alleviate lower back pain
Insights into the relationship between leg length discrepancies and conditions like sciatica
Case studies of high-level athletes who successfully compensate for leg length discrepancies
Ben and Jacob share their expertise on the importance of a personalized and comprehensive treatment plan, challenging the misconception that leg length discrepancies are solely structural issues. They highlight the need for ongoing education and support to help patients manage their pain and enhance their overall well-being.
Don't miss this episode packed with practical advice, research insights, and actionable strategies for managing leg length discrepancies and improving back health. Visit our website for additional resources and support on your journey to better back health.
Resources…
eBook: https://smartstrong.ck.page/dda17bdf60
Send Us A Question…
https://smartstrong.co.uk/contact-us/
Website...
www.smartstrong.co.uk
Healing Chronic Back Pain: Setting Realistic Expectations (00:22:35)
In this enlightening episode, Jacob Steyn and Ben James tackle the complexities of managing chronic back pain, emphasizing the importance of understanding healing timeframes and setting realistic patient expectations. They delve into the crucial role of behavioral changes and holistic approaches, including good posture, relaxation exercises, and identifying the root causes of chronic low back pain.
Listeners will gain valuable insights into:
Educating patients on tissue types and expected recovery timelines
Challenging and managing patient expectations for a realistic recovery journey
The significance of a consistent home exercise plan and lifestyle modifications
Reassuring patients about the possibility of full recovery with the right plan, even if it takes up to a year
The impact of sensory changes within the nervous system on chronic pain
Jacob and Ben share their expertise on the variability of individual recovery, the importance of persistence, and the need for ongoing education and support to help patients manage their pain effectively. They discuss strategies for educating patients about nervous system changes, identifying specific lifestyle or occupational factors prolonging recovery, and overcoming plateaus in progress.
Tune in to discover how to empower yourself or your patients with a personalised plan of action for managing chronic low back pain and achieving long-term relief. Don't miss out on this episode packed with practical advice and expert insights.
Visit our website for additional resources and support on your journey to better back health.
Resources…
eBook: https://smartstrong.ck.page/dda17bdf60
Send Us A Question…
https://smartstrong.co.uk/contact-us/
Website...
www.smartstrong.co.uk
Is Muscle Mass Important to Back Health: Balancing Muscle Mass for Optimal Back Health (00:20:28)
In this episode, hosts Ben James and Jacob Steyn dive deep into the crucial role muscle mass plays in maintaining low back health. They discuss the delicate balance required to avoid the pitfalls of too little or too much muscle mass. Listeners will learn how insufficient muscle mass can limit the ability to adapt to progressive exercises, while excessive muscle mass can lead to back pain.
Ben and Jacob emphasize building muscle through a balanced diet and a graded exercise program tailored to various fitness levels and age groups. They debunk common misconceptions and provide actionable advice on achieving the right muscle mass for optimal stability, control, and athletic performance.
Tune in to discover:
The relationship between muscle mass and back health
How to develop graded exercise programs for safe muscle building
The importance of control and quality movement
Specific approaches for different groups, including athletes and older adults
Practical tips on diet and exercise consistency for muscle growth
Don't miss this informative episode, packed with evidence-based insights and expert recommendations. Visit our website and check out our ebook for more exercises and tips to support your journey to better back health.
Resources…
eBook: https://smartstrong.ck.page/dda17bdf60
Send Us A Question…
https://smartstrong.co.uk/contact-us/
Website...
www.smartstrong.co.uk
The Relationship between Vitamin B12 and Back Health (00:21:03)
In this episode, Ben James and Jacob Steyn dive into the potential of vitamin B12 in reducing back pain. They discuss intriguing studies that show a correlation between low B12 levels and increased pain, emphasizing the crucial role of B12 found in animal food sources. The conversation sheds light on the risks of B12 deficiency for those following a vegan or vegetarian lifestyle and the challenges of identifying this deficiency through standard blood tests.
Ben and Jacob highlight the importance of functional medicine, advanced blood testing, and biome-genome testing to accurately identify patients with B12 deficiencies. They explore the potential benefits of B12 supplementation, with Jacob advocating for B12 injections and Ben suggesting supplementation for patients experiencing persistent symptoms.
The episode also covers the impact of gut health on B12 absorption, the limitations of standard blood tests, and the physiological effects of B12 deficiency on pain perception and inflammation. Tune in to learn about practical action items for addressing B12 deficiency, the benefits of B12 injections, and why considering B12 levels is crucial for effective back pain management.
Action Items:
Consider testing B12 levels or supplementing for patients who are vegetarian/vegan or have gut issues affecting absorption.
Discuss B12 testing and supplementation with patients who do not improve as expected with treatment.
Revisit the B12 topic in more detail in a future podcast, including testing challenges and oral supplementation research.
Join us for this insightful episode as we explore how vitamin B12 can be a game-changer in back pain management!
Resources…
eBook: https://smartstrong.ck.page/dda17bdf60
Send Us A Question…
https://smartstrong.co.uk/contact-us/
Website...
www.smartstrong.co.uk
Hip Pain Uncovered: Diagnosing, Treating, and Improving Mobility for Better Health (00:29:53)
In this episode, Ben James and Jacob Steyn tackle the intricate challenges of diagnosing and treating hip pain. They emphasise the importance of understanding hip anatomy and incorporating psychosocial factors into treatment plans for better outcomes. Through various patient case studies, they highlight the necessity of thorough examinations and patient education to accurately address back pain linked to hip issues.
Key topics include the critical role of glute activation and conditioning in managing hip pain, and the interconnection between hip health and back health. The discussion also covers how limited hip mobility can affect activities like golf, and the benefits of hip mobilisation exercises for improving flexibility and joint health.
Action Items:
Assess hip range of motion and identify activities that may aggravate the joint in patients with hip pain.
Implement glute activation exercises before stretching tight hip flexors to improve hip range of motion.
Educate patients on hip anatomy and the common areas where true hip joint pain is felt.
Highlight the importance of glute strength and hip mobility for overall back health in future episodes.
Resources…
eBook: https://smartstrong.ck.page/dda17bdf60
Send Us A Question…
https://smartstrong.co.uk/contact-us/
Website...
www.smartstrong.co.uk
The Bone Health Equation: Exercise, Nutrition, and Smart Supplementation (00:17:07)
In this enlightening episode, Ben James and Jacob Steyn discuss the critical importance of a balanced approach to bone health. They emphasize the potential risks of excessive calcium supplementation and highlight the benefits of obtaining calcium through dietary sources and engaging in weight-bearing exercises.
Focusing on the proactive management of osteoporosis, Ben and Jacob advocate for a holistic approach that integrates dietary changes and regular exercise. They explore the potential cardiovascular risks associated with calcium supplements, such as arterial deposits and atherosclerosis, and underscore the importance of high-quality, weight-bearing exercises like squats, which have been shown to significantly increase bone density in the lower spine and femoral neck.
The episode delves into the broader context of bone health, discussing how daily activities and diet play a larger role in preventing osteoporosis than previously thought. They also address the indirect mortality risks posed by osteoporosis-related falls and fractures, reinforcing the need for a proactive stance on bone health.
Ben and Jacob encourage listeners to adopt sustainable lifestyle changes that promote overall health, rather than relying solely on supplements. Tune in to gain valuable insights into effective strategies for enhancing bone health and preventing osteoporosis through a well-rounded, proactive approach.
Resources…
eBook: https://smartstrong.ck.page/dda17bdf60
Send Us A Question…
https://smartstrong.co.uk/contact-us/
Website...
www.smartstrong.co.uk
Optimising Back Health: Supplements, Nutrition, and Daily Practices (00:30:42)
In this informative episode, Ben James and Jacob Steyn delve into the potential benefits of supplements, vitamins, and hyaluronic acid for preventing and managing back pain. They highlight the importance of optimising hydration and nutrition to the intervertebral discs, emphasising the anti-inflammatory properties of Omega-3 supplements and the benefits of vitamins D and K2 for bone health.
Ben and Jacob discuss the role of mitophagy in intervertebral disc health and offer proactive strategies for maintaining back health through daily spine hygiene, regular exercise, and targeted supplementation. While supplements can be beneficial, they note that they are not a miraculous cure for pain and recovery but rather a valuable component of a comprehensive approach to spine care.
Tune in to learn about the best practices for integrating supplements into your health regimen and discover actionable strategies to enhance your overall back health.
Resources…
eBook: https://smartstrong.ck.page/dda17bdf60
Send Us A Question…
https://smartstrong.co.uk/contact-us/
Website...
www.smartstrong.co.uk
Proactive Back Health: Strategies for Preventing Pain and Enhancing Well-Being (00:29:23)
In this episode, Ben James and Jacob Steyn explore proactive approaches to preventing back pain and maintaining optimal health. They emphasise the importance of education, understanding your body, and incorporating daily spine hygiene practices and graded exercise programs into your routine. Ben and Jacob highlight the significance of physical activity and a balanced lifestyle, advocating for a more proactive stance on back and musculoskeletal health.
The discussion covers various preventative measures, including individualized education and exercise plans, the role of manual therapy, and the necessity of patient motivation and responsibility in physical therapy. Ben and Jacob address the challenges of promoting proactive health, adjusting their approach to meet each patient's unique needs and preferences.
Tune in to discover actionable strategies for preventing back pain, maintaining long-term health, and fostering a proactive approach to your well-being.
Resources…
eBook: https://smartstrong.ck.page/dda17bdf60
Send Us A Question…
https://smartstrong.co.uk/contact-us/
Website...
www.smartstrong.co.uk
Empowered Recovery: Mental Health Insights for Back Pain Relief (00:35:59)
In this insightful episode, Ben James and Jacob Steyn delve into the intricate relationship between back pain and mental health. They highlight the importance of addressing the psychological aspects of back rehabilitation, emphasising the need to foster a belief in recovery among patients. By educating patients about their spine and effective pain management techniques, Ben and Jacob aim to empower individuals to take control of their health.
The discussion covers various strategies for managing chronic pain, improving sleep, and creating a supportive environment for patients. They explore the role of honesty and clarity in prognosis, the significance of understanding patients' social and work environments, and the value of consistent exercise routines. Additionally, Ben and Jacob share practical advice on how to provide reassurance and clear communication to help patients navigate their recovery journey.
Tune in to learn about the vital connection between mental health and back pain, and discover actionable steps to enhance both physical and emotional well-being.
For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content.
If you’re suffering from back pain, want to improve your posture, or want to build resilience to future injury then you’re in the right place. Join us and take an active approach to better back health.
Resources…
eBook: https://smartstrong.ck.page/dda17bdf60
Send Us A Question…
https://smartstrong.co.uk/contact-us/
Website...
www.smartstrong.co.uk
