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The Relationship between Vitamin B12 and Back Health

Back Pain Solutions

07/09/24 • 21 min

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!

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2020 Review: How Our Training Has Changed Following the Pandemic & What Equipment Should You Consider For Home Exercise

Back Pain Solutions

12/10/20 • 26 min

2020 has been a year of change, and a year of reflection for us all! Businesses have had to adapt; work has had to change and the way many people have approached exercise has changed. For some people they have simply cancelled their gym memberships, whilst others have taken up exercise at home to become fitter as part of their response to the pandemic. As big advocates of exercise for back health we feel that there is a lot that can be done at home in order to look after your health so there are no excuses for having been more sedentary in 2020!

In this episode we discuss our own adaptations to training following the lockdown environment that most of us have faced. We discuss the benefits of exercising in a gym environment, not just from a physical viewpoint but also due to the social benefits. We delve into some of the equipment that is worth consideration for you to exercise effectively at home as well as other benefits to working outside of the gym environment.

Some of the things you’ll discover...

Some of the benefits to home exercise versus working out in the gym
Great exercises to consider as part of your home workout routine
Equipment to consider as part of your home workout plan
Some of the things we’ve missed from gym closures
Inspiration to stay motivated in 2021!
The benefits of cold showers as part of your daily routine

Highlights

Don’t let gym closures effect your ability to partake in regular exercise. More so than ever there are great resources available to support your home exercise, as well as fantastic, and cost-effective equipment that you can purchase for all round exercise routines. Take advantage of the additional time you have from working at home and establish a regular routine to support your health!

For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content.

If you’re suffering from 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.

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Back Pain Treatment & Opening A Back pain Clinic During The COVID-19 Pandemic!

Back Pain Solutions

12/03/20 • 34 min

Many chiropractic clinics focus on simply removing your pain and then having you become reliant on passive treatment to maintain your musculoskeletal health. Whilst preventative maintenance has been shown to be effective in reducing the incidence of back pain we believe there should still be a focus on ensuring every individual is educated on how they can help themselves, be better educated on their back health, and learn strategies to take control of their own health. Helping to remove pain is important but helping people to remain pain free and become more active is even more important.

In this episode we discuss a new clinic that we have recently opened and the ambitions we have for the patients that come for our support. We discuss the importance of active rehabilitation, and collaboration, in ensuring patients get the best from their care. Empowering people to become a better version of themselves physically should be the aim for all practitioners and we discuss the motivations behind this approach. We talk about putting systems in place to develop healthy habits to support your back health and why you should feel safe visiting a chiropractic clinic during the current pandemic.

Some of the things you’ll discover...

Why you should feel safe seeing a chiropractor during the current COVID-19 pandemic?
Why establishing a routine is so important for your back, and your mental health?
Why there needs to be a different approaching to managing back health
There is no magic bullet in the management of back health, it requires effort
How our internal organs are there to support the musculoskeletal system in moving!
Why we believe you shouldn’t just focus on removing pain but on maximizing your potential

Highlights

By taking a proactive, collaborative and active approach to the management of peoples back health that you’re adding value to their life, and you’re doing more than those individuals focused on passive care alone. If we can get somebody out of pain, stronger, and more confident in their bodies whilst we may never see them again, we at least know we’ve given them a toolkit that helps them manage their back health. It’s about helping those people to do more and feel better and that’s what’s most satisfying. But the ultimate aim should be to ensure people take a proactive approach to their health to avoid problems in the first place, that’s where the real change in healthcare will be in the future.

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.

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COVID-19: Will You Be A Better Version Of Yourself Post Pandemic?

Back Pain Solutions

11/26/20 • 9 min

The global pandemic has impacted us all across the globe in same way and had a detrimental impact on our back health and mental health as many people have had to adjust to working from home. Poor workstations, a lack of interaction, and uncertainty have all influenced our lives this year and had a negative impact on well-being. As we move forward, there is no doubt that many people will reflect back on this period. Can you honestly say that you’ve taken action to look after your health and your self-development? As Hippocrates once said...’A wise man ought to realise that health is his most important possession'.

In this episode we’re checking in to see if you’re taking a proactive approach to the strange circumstances, we find ourselves in. do you have a healthy routine, are you eating a health diet, are you staying hydrated throughout the day? We hope to make you think, and to make you take some action on the back of podcast because you’re worth looking after.

Some of the things to consider:

Have you honestly taken action to do some daily exercise to support your back and mental health?
Could a proactive approach make you more resilient to future infections?
How important is movement to your back health?
Have you established a healthy morning routine to support your health and well-being?
Do you want to come out of this pandemic better than you were at the beginning?!

Highlights

Setting a healthy daily routine, incorporated daily exercise, and eating well will have fundamental benefits on your back health, your mental health and your future resilience. Don’t wait to be unwell before you take action. Take a proactive, preventative approach to your health and you will be better placed to resist future illnesses and injury. Far too often we wait for problems to occur rather than looking to prevent them in the first place. Will you be someone who comes out of the pandemic a better person or will you be worse off for it? The choice is yours but we believe you’re worth investing in.

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.

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Sensible Training Guidance & And Avoiding The Pitfalls Of Training

Back Pain Solutions

11/19/20 • 18 min

When I was young, I had one goal and that was to be strong, fast and smart in whichever sport I did. I did waterpolo, swimming, athletics, rugby, cricket, triathlon and tennis. All at quite a high level and others competing for my province at home in South African. In other words, it was very competitive! I was running on hard surfaces and with not the best nutrition, recovery strategy or rest. My knowledge of what was good for my body and how to build tolerance was non-existent. I had on and off days and could never understand why I had an off day. I thought it was just normal. Looking back, I now know that I was shooting in the dark and sometimes had a hit and sometimes missed. I wish I had more knowledge, resources for a better training strategy and a mentor.

In this episode Jacob discusses aspects of training that he wishes someone had brought to his attention when he was younger. Aspects which would have helped him to understand his body better and what it needed as a young guy going all out numerous times a week in the gym or field. In doing so, we hope to help listeners to avoid pitfalls in their own training and be more resilient to injury.

Some of the things you’ll discover:

Which aspects to consider when training
Why it is important to re-evaluate your training philosophy regularly
Why nutrition is key to limiting off days at the gym or on the field
Why listening to reputable strength and conditioning coaches or sports scientists is a very good idea
Learning which exercises is dangerous long term for joint health is a mush, especially when you are young

Highlights

Find out why you should pay attention to the aspects in this podcast to lay a solid foundation which will later look after you when you need your body for other things besides training or work. When you are young and inexperienced you often act carelessly, and to a certain extent this is needed, acting as a learning school but what we learn from it and how we apply this really matters when it comes to long term joint and physical health. We want our bodies to function in later life close to how we functioned as young adults. This is possible if we understand that our body's need a certain stimulation in the gym or sports field allowing us to build tolerance in a joint sparing way.

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.

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Facet Joint Syndrome; Facet Joint Pain & Facet Joint Treatment

Back Pain Solutions

11/12/20 • 12 min

Lower back pain can come on suddenly or gradually and is sometimes the direct result of a fall or injury. The complex structure of the spine means even small amounts of strain can cause pain or injury. When we consider the amount of effort that our back muscles must exert for example just to lift an object off the ground, then this should be no surprise. This is even less surprising when we consider how poorly people often perform such movements. Lifting a 40-kilogram object off the ground results in up to 400 kilograms of equivalent effort on the muscles of the lower back so you can imagine the potential risks if we do not keep our back in neutral during such movements. Acute injuries in the lower back are less common than those caused by repetitive microtrauma, but poor lifting technique can result in acute episodes of pain.

In this episode we discuss lumbar facet syndrome following inappropriate lifting technique, which resulted in significant pain. Lumbar facet syndrome is a painful irritation in the posterior structures of the spine and is most commonly caused by repetitive microtrauma, resulting in chronic degeneration over time. Swelling in local tissues can cause irritation of surrounding nerves leading to discomfort. Acute events can also result in small capsular tears of the involved facet joints such was the likely cause of acute pain in this case. Patients will often experience a secondary discomfort in surrounding muscles as they react to protect the area, becoming tight due to hypertonic contraction. Lumbar facet syndrome can be treated, and managed, effectively with conservative modalities such as mobilization and manipulation alongside an exercise-based approach for longer term resolution.

Some of the things you’ll discover...

An understanding of the local, and relevant anatomy
The incidence of lumbar facet syndrome and who is most commonly affected by the condition
Characteristics of the condition and how you’re most likely to feel if you experience it
What you can expect from a clinician examining you
What is the prognosis of the condition and how can you manage discomfort over the long term?
What the treatment options are for lumbar facet syndrome

Highlights

Lumbar facet syndrome is a common cause of lower back pain as a result of repetitive micro trauma leading to degeneration. People can experience acute episodes of facet syndrome as a result of poor lifting techniques, or movement, although there is often underlying degeneration already present. The condition can be managed effectively with conservative management which can effectively reduce symptoms. Some patients will benefit from long term management to maintain mobility within the involved joint structures, alongside exercise and education to improve posture and reduce the risk of acute events.

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.

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Understanding Lumbar Spinal Stenosis; Lumbar Spinal Stenosis Treatment & Lumbar Spinal Stenosis Exercises

Back Pain Solutions

11/05/20 • 21 min

Lumbar spinal stenosis is defined as a degenerative condition in which there is diminished space available within the spinal canal, or spinal foramen, for the neural and/or vascular elements in the lumbar spine. Narrowing within the spine is most often due to age-related changes that take place over time. This is called "acquired spinal stenosis" and is most common in people over 50 years of age. Acquired forms of LSS can be subclassified as degenerative, spondylolisthesis - that is to say one vertebrae has slipped forward on another; iatrogenic - which is the result of post medical intervention, or examination usually postsurgical; posttraumatic, or it in some cases can be a combination of the above. For example, someone who has a historical spondylolisthesis may have degenerative changes as a result of that specific issue, which in turn leads to spinal stenosis but, like with many conditions, no two cases will be the same. Importantly, lumbar spinal stenosis is associated with substantial functional limitation of walking, disability, and an increased risk of falling. Given the impact on quality of life, as well as the additional risks, effective management is important.

In this episode, we discuss lumbar spinal stenosis and the common presenting symptoms that we find associated with this condition. We identify some of the common patterns related to the problem, such as patients leaning forward to alleviate their symptoms, which helps to identify the problem. In addition, we discuss some of the diagnostic tests used to diagnose the condition as well as the treatment options that will likely be considered to help manage symptoms.

Some of the things you’ll discover...

The average age of patients suffering from lumbar spinal stenosis
Which tissues are commonly the culprit of spinal canal, or foramen, narrowing?
What are the common symptoms associated with lumbar spinal stenosis?
The difference between neurogenic and vascular, claudication and how to differentiate the two
Why bending backwards can often increase the symptoms a patient will experience
Some of the different treatment options available for the management of symptoms associated with stenosis

Highlights

Spinal surgery is often an early treatment approach for patients with lumbar spinal stenosis. However, given the average age of the patient, and the associated risk factors, taking a conservative approach should be the first line approach in the management of this condition. Given the additional health benefits to people in this age category a physical therapy approach would be of benefit, although the research evidence directing specific exercise choice is still limited. Long term outcome to surgery does demonstrate clinical benefit but should always remain a consideration further along the management pathway.

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.

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The Science of Back Injury: Some Inspiration Behind The Smartstrong Approach To Back Recovery

Back Pain Solutions

10/29/20 • 40 min

In this episode, we discuss some of the inspiration behind Smartstrong and the back-pain Solutions podcast. We detail one of the seminars we attended back in 2019, out in Eindhoven, where we spent several days with world renowned back expert professor Stuart McGill where we learnt some of the fundamental principles he takes in the management of back health with his clients, following years of research over in Canada.

Dr. Stuart McGill is a professor emeritus, University of Waterloo, where he was a professor for 30 years. Over that period his laboratory and experimental research clinic investigated issues related to the causal mechanisms of back pain, how to rehabilitate back-pained people and enhance both injury resilience and performance. Professor McGill’s professional work has resulted in over 400 scientific publications, including four textbooks!! The first book, Lower back disorders: Evidence based Prevention and Rehabilitation is now on its third edition and was written for clinicians such as us. His textbook Ultimate Back Fitness and Performance provides the evidence base to design and prescribe the most appropriate exercise programs for the back. In the book titled Back Mechanic, seeks to guide readers through a self-assessment of pain triggers, then shows how to avoid these roadblocks on the road to recovery. Most recently, his book The Gift of Injury, in collaboration with champion powerlifter Brian Caroll, is about healing injury in the athlete and building resilience to compete once again.

Some of the things you’ll discover:

Why removing the aggravating factors is fundamental in the recovery of back injury?
How the extensor muscles in the back contribute stability to the spine
Why it’s important not to ignore the hips when assessing the back
Don’t be misinformed by additional investigational findings such as MRI or X-ray
Degenerative disc disease is NOT a diagnosis!
Why we should identify what is appropriate for the rehabilitation goal of the individual, and not simply take a generic approach to recovery

Highlights

You wouldn’t tell your mother in law she had degenerative face disease so why is degenerative disc disease so commonly reported as a diagnosis for people with back pain?! Back pain always has a cause and degenerative disc disease, or degenerative joint disease, is not a diagnosis that should be given to a patient. All back pain always has a cause and for the most part, degeneration is rarely the cause of pain. Back pain complaints require a thorough history, and examination of the problem, if it is to be managed effectively for the specific individual, there are no short cuts!

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.

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Proactive Back Health: Strategies for Preventing Pain and Enhancing Well-Being

Back Pain Solutions

06/11/24 • 29 min

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.

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