🎙️ 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 fe...
Aug 05, 2023•27 min•Season 2Ep. 55
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 c...
Jul 29, 2023•33 min•Season 2Ep. 54
🎙️ 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 ...
Jul 22, 2023•24 min•Season 2Ep. 53
🎙️ 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 ...
Jul 15, 2023•13 min•Season 2Ep. 52
🎙️ 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...
Jul 08, 2023•27 min•Season 2Ep. 51
🎙️ 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 ...
Jul 01, 2023•29 min•Season 2Ep. 50
🎙️ 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 th...
Jun 24, 2023•18 min•Season 2Ep. 49
🎙️ 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 ...
Jun 17, 2023•25 min•Season 2Ep. 48
🎙️ 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 h...
Jun 10, 2023•20 min•Season 2Ep. 47
🎙️ 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 sin...
Jun 03, 2023•27 min•Season 2Ep. 46
🎙️ 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 ...
May 27, 2023•27 min•Season 2Ep. 45
🎙️ 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...
May 20, 2023•17 min•Season 2Ep. 44
🎙️ How to Recover from Lower Back Surgery with Exercises: Your Comprehensive Guide to Post-Op Rehabilitation Surgery 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 co...
May 13, 2023•31 min•Season 2Ep. 43
🎙️ 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 r...
May 06, 2023•28 min•Season 2Ep. 42
🎙️ 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 ide...
Apr 29, 2023•25 min•Season 2Ep. 41
🎙️ 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 s...
Apr 22, 2023•25 min•Season 2Ep. 40
🎙️ 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 ...
Apr 15, 2023•18 min•Season 2Ep. 39
🎙️ 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...
Apr 08, 2023•17 min•Season 2Ep. 38
🎙️ 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 ta...
Apr 01, 2023•21 min•Season 2Ep. 37
🎙️ 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 ...
Mar 25, 2023•16 min•Season 2Ep. 36
🎙️ 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...
Mar 18, 2023•23 min•Season 2Ep. 35
🎙️ 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://ba...
Mar 11, 2023•21 min•Season 2Ep. 34
🎙️ 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...
Mar 04, 2023•18 min•Season 2Ep. 33
🎙️ 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...
Feb 25, 2023•19 min•Season 2Ep. 32
🎙️ 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 in...
Feb 24, 2023•20 min•Season 2Ep. 30
🎙️ 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...
Feb 18, 2023•14 min•Season 2Ep. 31
🎙️ 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,...
Feb 04, 2023•19 min•Season 2Ep. 29
🎙️ 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 l...
Jan 28, 2023•21 min•Season 2Ep. 28
🎙️ 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, sciat...
Jan 21, 2023•16 min•Season 2Ep. 27
🎙️ 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 c...
Jan 14, 2023•22 min•Season 2Ep. 26
