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

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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

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eBook: https://smartstrong.ck.page/dda17bdf60

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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.

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eBook: https://smartstrong.ck.page/dda17bdf60

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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.

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eBook: https://smartstrong.ck.page/dda17bdf60

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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

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eBook: https://smartstrong.ck.page/dda17bdf60

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https://smartstrong.co.uk/contact-us/

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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

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eBook: https://smartstrong.ck.page/dda17bdf60

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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

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eBook: https://smartstrong.ck.page/dda17bdf60

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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

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https://smartstrong.co.uk/contact-us/

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www.smartstrong.co.uk