BackInShapeProgram

🎙️ 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

Are you considering injections for your back pain? Before you do, take a moment to evaluate if there might be another solution. In this podcast we talk about how simple exercises and movements can make a huge difference in managing back pain. For instance, did you know that the way you get out of a chair could be causing unnecessary stress on your lower spine? By learning how to squat correctly with a neutral spine, we can start fixing these issues without resorting to invasive procedures. Watch the full podcast here: https://backinshapeprogram.com/2023/07/are-spinal-injections-for-low-back-pain-or-sciatica-worth-it/ #backinshapeprogram #podcast #backpain #sciatica #rehabprogram #lowerback #spinalinjections #backinjury

When used correctly and with realistic expectations, spinal injections can (potentially) be an effective part of your journey towards relief from back pain. BUT it is important to understand that it isn't a miracle cure. Watch the full podcast here: https://backinshapeprogram.com/2023/07/are-spinal-injections-for-low-back-pain-or-sciatica-worth-it/ #backinshapeprogram #podcast #backpain #sciatica #rehabprogram #lowerback #spinalinjections #backinjury

Back pain is a complex issue that can't simply be "injected away." You need to take accountability for your back pain and remember that there are others who have successfully recovered from similar diagnoses. Watch the full podcast here: https://backinshapeprogram.com/2023/07/are-spinal-injections-for-low-back-pain-or-sciatica-worth-it/ #BackInShape #BackPain

🎙️ 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

Improve Cycling By Adding Resistance Training By devoting just 25-30 minutes three or four times a week to work on strength training will drastically help improve your cycling performance. Not only that it will also strengthen your spine making you more resilient to the stress and stain of the sport. Watch the full podcast here: https://backinshapeprogram.com/2023/06/does-cycling-help-or-hurt-your-lower-back/ 🗞️ Join The Sunday Newsletter Free: 👉 https://backinshapeprogram.com/sunday/ #BackInShape #BackPain

Sitting Is A Problem For Lower Back Injuries When we sit we flatten the lumbar lordosis and stretch out the ligaments and muscles in your spine. These movements focus particularly on the L4-5 and L5-S1 segments of the lumbar spine. It's important to note that sitting down might be uncomfortable or even painful when you're dealing with lower back injuries - but this is a good thing! It's your body telling you that compressing discs and stretching structures at the back of your spine are aggravating your injury. And that its time to change position. Watch the full podcast here: https://backinshapeprogram.com/2023/06/does-cycling-help-or-hurt-your-lower-back/ 🗞️ Join The Sunday Newsletter Free: 👉 https://backinshapeprogram.com/sunday/ #BackInShape #BackPain

Ever wondered why your back pain keeps recurring? When back pain symptoms start to calm down it’s important to remember that the site of injury still needs time to fully heal, and this process takes a long time. You will likely feel better before the appropriate healing has taken place, and might be tempted to stop doing your exercises… But remember, stopping these exercises is fundamentally why the back pain reoccurs. You need to strengthen and rehabilitate fully. Follow for more insights on managing back pain through exercise! Watch the full podcast here: https://backinshapeprogram.com/2023/06/does-cycling-help-or-hurt-your-lower-back/ 🗞️ Join The Sunday Newsletter Free: 👉 https://backinshapeprogram.com/sunday/ #BackInShape #BackPain

Ever experienced an unexpected injury that threw off your rehab exercises? Although it’s not ideal, by adapting your workouts you can make the most of the situation. For example, if you've injured your shoulder and have back pain, it's time to shift focus! It’s an opportunity to work on other areas like lower body flexibility - which might have been neglected before. Watch the full podcast here: https://backi nshapeprogram.com/2023/06/does-cycling-help-or-hurt-your-lower-back/ 🗞️ Join The Sunday Newsletter Free: 👉 https://backinshapeprogram.com/sunday/ #BackInShape #BackPain

Struggling with back pain but love cycling? Unfortunately you will need to take a break from the bike to give your body the time it needs to heal. The constant flexing of an already injured lower back can lead to unnecessary complications. But don't worry! There are many ways for you to rehabilitate your back and get back on the bike as soon as possible. For the full episode and help getting back into cycling, watch the full podcast here: https://backinshapeprogram.com/2023/06/does-cycling-help-or-hurt-your-lower-back/ 🗞️ Join The Sunday Newsletter Free: 👉 https://backinshapeprogram.com/sunday/ #BackInShape #BackPain

Your back pain might not be due to a severe injury, but rather the repetitive strain of sitting over the years. Sitting can weaken your lower back's protective structures and make them more susceptible to damage from everyday activities like putting on socks in the morning. Watch the full podcast here: https://backinshapeprogram.com/2023/06/does-cycling-help-or-hurt-your-lower-back/ 🗞️ Join The Sunday Newsletter Free: 👉 https://backinshapeprogram.com/sunday/ #BackInShape #BackPain

🎙️ Are Spinal Injections For Low Back Pain 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

Watch the full podcast here: 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/ #BackInShape #BackPain

Remember, we only have one back - it's essential to take care of it before it's too late. Investing time and effort in maintaining back health can save us from stress, anxiety, and financial burden in the long run. Watch the full podcast here: 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/ #BackInShape #BackPain

How you can get started rehabilitating your back injury today. Watch the full podcast here: 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/ #BackInShape #BackPain

Let’s discuss the importance of understanding the root cause of your back pain and how it might not be as vulnerable as you think! Watch the full podcast here: 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/ #BackInShape #BackPain

You have all of the tools you need to get your back feeling better, rather than seeking out all of the fancy treatments that someone else is doing TO YOU, why not take back control, get in the drivers seat and get your own body stronger, working better, more flexible and more robust so it can more easily take on the stresses and strains of daily living. And not have minor activities cripple you with pain. No matter your diagnosis or treatments, the key to improvement is consistent effort and taking control of your physical conditioning. 🏋️‍♂️ Watch the full podcast here: 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/ #BackInShape #BackPain

Has your diagnosis been there for much longer than you have had the pain? Usually back pain creeps in unnoticed for a long period of time before a seemingly insignificant event triggers the back to finally ‘go’. It is only then that the pain kicks in. So this begs the questions, how important is the diagnosis?? Let us know your thoughts in the comments. Follow us for more! Watch the full podcast here: 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/ #BackInShape #BackPain

🎙️ 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

As we have said before back pain is unfortunately a you problem, no one treatment, one thing is going to automatically fix your back condition. But the good news is there is so much you can do for the health of your spine everyday. To reduce the amount of stress going through the structure, as well as safe exercises and activities to strengthen your back for the long term. Follow us for more! Watch the full podcast here: 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/ #BackInShape #BackPain

The key to success isn't just about spending lots of money on treatments or fancy supplements. It's about consistency, dedication, and doing the work! Watch the full podcast here: 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/ #BackInShape #BackPain

Did you know that pain levels aren't always indicative of the severity of a problem? Watch the full podcast here: 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/ #BackInShape #BackPain

How to prime your body so you are in the best position to benefit from treatments. Watch the full podcast here: 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/ #BackInShape #BackPain

You have the power to make incredible improvements to your back pain and your spine health! The sooner you begin to take control the better the prognosis, start taking action now. Watch the full podcast episode here: https://backinshapeprogram.com/2023/06/rethinking-muscle-spasm-how-misdiagnosis-can-lead-to-chronic-lower-back-pain/ 🗞️ Join The Sunday Newsletter Free: 👉 https://backinshapeprogram.com/sunday/ #BackInShape #BackPain

Get the basics right first, start with your diet before adding in anything extra. Protein (collagen) is a vital building block for a large range of functions in the body, including healing and repair. Make sure you are getting enough protein in your diet to help your body and your back recovery from any injuries. Watch the full episode here: 🗞️ Join The Sunday Newsletter Free: 👉 https://backinshapeprogram.com/sunday/ #BackInShape #BackPain