Dublin Sports Injury Clinic

09/09/2025

🎯 From Surgery Recommendation to Recovery Without It 🎯

When Mehtaj came to me, he had been diagnosed with an L5-S1 disc herniation.

His MRI was clear, and the pain was intense.

Doctors told him he needed surgery, never bent again, and forgot about the gym. But Mehtaj couldn’t accept that as the end of his story.

He reached out to me in June — bedridden, in pain, and unable to walk more than a few steps.

Now, just 11 weeks into his personalised rehab plan, look at the transformation:

✅ Posture significantly improved

✅ Pain reduced from 9/10 to 1–4/10

✅ Numbness is almost gone

✅ Walking without limitation

✅ Confidence is back — and the gym is back on the horizon 💪

No surgery. No quick fixes. Just structure, consistency, and belief.

Mehtaj trusted the plan. He stayed consistent.

🎯 This is why we don’t chase random exercises. 🎯

We build a strong foundation — one day at a time.

Your spine is strong. You just need the right path.

—

📩 Ready to start your own recovery journey?

Book a consultation via the link in the bio.

https://dublinsportsinjuryclinic.setmore.com

02/09/2025

How to fix back pain after walking or jogging.

Lower Back pain with walking is a common problem that many people experience this issue in some stage in their life. In this video I share with you simply how to relieve lower back pain when walking 3 simple steps.

how to fix back pain after walking or joggingLower back pain while walking? How to fix it immediatelyLower Back pain with walking is a common problem that ma...

30/08/2025

How to recovery from Lumbar Disc Extrusion ?

I’ve developed a holistic, proven approach that addresses the root cause of lumbar disc issues. No quick fixes — just a structured plan that works.

Over 1,000 people with lumbar disc extrusion have followed my method — and many have achieved disc reabsorption and lasting results without surgery, injections, or medications.

👉 Just 20 minutes a day can help you relieve pain, improve mobility, and give your body the best chance for natural healing.

If you’re ready to take charge of your health, defeat lumbar disc pain, and support your disc reabsorption journey, you’re in the right place.

📅 Book your appointment now:
https://dublinsportsinjuryclinic.setmore.com

Let’s get started on your path to recovery! 💪

Watch my clients testimonial with the link below:

https://www.youtube.com/watch?v=_J48-NW2s0Y&list=PLGy13kRgyQtSNvY4idxe7WiiehXUyuwgL

Hi Everyone! 👋 I’m Bob Firo, a Physical Therapist with over 15 years of experience helping people around the world recover from serious spine conditions and...

23/08/2025

🌍 Chronic Pain – More Than Just Pain Scores

For years, treatment focused on reducing pain intensity (0–10 scale). But a major review by Sullivan & Ballantyne (2016, Pain) shows that chasing pain scores alone rarely improves lives — and has even fueled overuse of opioids.

👉 The review looked at multiple studies and found that:

Lower pain scores ≠ better life. Pain numbers don’t capture mood, function, or overall well-being.

Function, sleep & quality of life improve more with rehab, CBT, exercise, and mindfulness than with painkillers.

Opioids may help acute pain, but long-term, they bring risks without consistent benefits.

✅ Practical Tips if you live with chronic pain:

1️⃣ Track improvements in sleep, mood, and activity—not just pain numbers.

2️⃣ Focus on what you can do (daily function, movement, social life).

3️⃣ Explore non-opioid approaches like rehab, pacing, and mindfulness.

4️⃣ Remember: the goal is not “zero pain,” but a better life with pain.

Looking for a 2nd opinion or a rehabilitation program to help you with your chronic pain ? DM help & l'll be in touch 👋

Follow for more tips 💪

Reference:
Sullivan MD, Ballantyne JC. Must we reduce pain intensity to treat chronic pain? Pain. 2016;157(1):65–69. doi:10.1097/j.pain.0000000000000336

01/08/2025

🧠 Back Pain Recovery: Choose Long-Term Over Quick Fixes

Most people queue up for the "quick fix"—painkillers, injections, rest—hoping for instant relief from back pain.

But the truth? That’s rarely a real solution. 👇

💡 The Truth About Back Pain:

– It rarely comes from a single moment.

– It builds over time from inactivity, stress, poor habits, and fear of movement.

– Most back pain improves with movement, not medication.
– Scans often show scary words (disc bulge and degeneration), but they don't always explain your pain.

– Recovery is not about fixing your spine—it's about retraining your body.

⚠️ Quick fixes may numb the symptoms, but they don’t address the root cause—weakness, stiffness, fear, or inactivity.

💪 On the other hand, structured exercise, education, and daily habits build long-term resilience and reduce flare-ups.

If you're tired of patching the problem...

✅ Step away from the "quick fix" line.
✅ Start rebuilding with movement and confidence.
✅ Your body is designed to recover—with the right approach.

📲 Need help starting your rehab journey?

Book your online consultation today via the link below:

https://dublinsportsinjuryclinic.setmore.com

16/07/2025

My online client Anusha from got back to full capacity, and she is completely pain-free.

Acupuncture or a deep tissue massage can feel great when you're suffering from chronic lower back pain and may provide a few days of relief. However, it won't address the root cause of your pain.

Working with me will help you understand the true cause of your pain. You'll learn about your symptoms, stay active during recovery, and, most importantly, regain your confidence and take back control of your life.

Nothing can stop you from recovery 💪🎯

If you need a 2nd opinion or you simply want to discuss your injury, you can use the link below and book your consultation.

https://dublinsportsinjuryclinic.setmore.com

Follow for more rehab plans & tips ✨️

13/07/2025

If you are suffering from lower back pain ? this study is GOLD 👇

📝 Risk Factors for Chronic Low Back Pain

🔬 Study Summary

A study of 5,233 patients with acute low back pain (LBP) in US primary care found that 32% transitioned to chronic LBP within 6 months.

💡 Key Findings

✅ Higher risk if exposed to non-guideline care in the first 21 days (e.g. unnecessary imaging, opioids).

✅ Obesity, smoking, severe disability, and depression/anxiety increase the risk of chronic pain.

✅ Patients with higher baseline risk scores – meaning they had more factors linked to chronic pain (e.g. severe pain, high disability, negative beliefs, anxiety) – were more likely to develop chronic pain.

💭 Recommendation for Acute LBP

✔️ Stay Active & Move Regularly
✔️ Avoid unnecessary imaging or opioid use early on
✔️ Address lifestyle factors – manage weight, quit smoking, support mental health
✔️ Follow structured rehabilitation rather than passive treatments

🎥 Want to learn more?

Check my YouTube channel Bob The Physio for back pain rehab plans and guidance to prevent chronic pain.

🔗 Reference

Stevans JM, et al. Risk Factors Associated With Transition From Acute to Chronic Low Back Pain in US Patients Seeking Primary Care. JAMA Netw Open. 2021;4(2):e2037371.

02/07/2025

How long does it take for a lumbar disc extrusion to heal?

Daniel my online client from is sharing his story in this video.

Disc extrusion refers to a type of spinal disc herniation, which occurs when the soft gel-like center (nucleus pulposus) of an intervertebral disc in the spine pushes through the outer layer (annulus fibrosus) and extends into the spinal canal.

This can lead to compression of nearby nerves or the spinal cord, causing pain, numbness, or weakness. Disc extrusion is considered a more severe form of disc herniation compared to disc protrusion, as the extent of the disc material protruding is greater.

If you need help, feel free to leave me a comment and I would be happy to help. If you need further assistance you can always book an online consultation for a customized rehab plan.

https://dublinsportsinjuryclinic.setmore.com

How long does it take for a lumbar disc extrusion to heal?Daniel my online client from is sharing his story in this video. disc extrusion refers to a typ...

23/06/2025

💥 100 Video Testimonials. 100 Stories of Hope. 💥

From disc bulges, disc herniations, and disc extrusions, to foot drop—I’ve helped patients all over the world recover without surgery through structured, progressive rehab.

Many were told surgery was the only way. But instead, they gave their body the right environment to heal—and it did.

🧠 Your body has an incredible ability to heal itself. But it needs the right plan, not random passive treatments.

❌ Massage, acupuncture, and adjustments may give you short-term relief...

✅ But they won’t restore confidence in your body or build lasting strength.

🙅‍♂️ Stop guessing. Start progressing.

If all these people improved without surgery—so can you.

🔗 Book your online consultation today

https://dublinsportsinjuryclinic.setmore.com

Do you want to see more testimonial video ? Chet the link below.

💥 100 Video Testimonials. 100 Stories of Hope. 💥

From disc bulges, disc herniations, and disc extrusions, to foot drop—I’ve helped patients all over the world recover without surgery through structured, progressive rehab.

Many were told surgery was the only way. But instead, they gave their body the right environment to heal—and it did.

🧠 Your body has an incredible ability to heal itself. But it needs the right plan, not random passive treatments.

❌ Massage, acupuncture, and adjustments may give you short-term relief...

✅ But they won’t restore confidence in your body or build lasting strength.

🙅‍♂️ Stop guessing. Start progressing.

If all these people improved without surgery—so can you.

🔗 Book your online consultation today

https://dublinsportsinjuryclinic.setmore.com

Do you want to see more testimonial video ? Chet the link below.

https://www.youtube.com/watch?v=_J48-NW2s0Y&list=PLGy13kRgyQtSNvY4idxe7WiiehXUyuwgL

Book your appointment with Bob The Physio

21/06/2025

🧠 Your Lumbar Disc Is Stronger Than You Think!

Swipe to see real anatomical views of the lumbar spine and intervertebral discs. These images remind us just how robust and beautifully engineered the spine is!

📸 Image 1: A cross-section of a lumbar disc showing the thick outer annulus fibrosus and the strong nucleus pulposus at the center.

📸 Image 2: A posterior view of the lumbar spine, spinal cord, and nerve roots—all protected by these powerful discs.

💪 What Do Discs Actually Do?

- Act as shock absorbers for your spine

- Allow flexibility and movement

- Distribute pressure evenly across vertebrae

- Protect spinal nerves during motion

🔬 How Strong Are They?

The lumbar disc can withstand compressive loads up to 300 kg (660 lbs) in a healthy adult.

The annulus fibrosus is made of concentric collagen layers, providing incredible tensile strength and resistance to torsion and shear.

Under normal conditions, discs do not slip—they adapt, remodel, and respond to gradual loading when supported with the right movement.

🛑 Your discs aren’t fragile. They’re built to support your life.

✅ What weakens them isn’t movement—but prolonged inactivity, poor loading habits, and fear of using your back.

📚 References:

Adams MA, Roughley PJ. What is intervertebral disc degeneration, and what causes it? Spine (2006).

Wilke HJ, et al. New in vivo measurements of pressures in the intervertebral disc in daily life. Spine (1999).

🔁 Want to build a stronger spine?

Follow 👉 for research-based rehab tips and real recovery stories.

20/06/2025

Best exercise routine for disc bulges, disc herniation, and sciatica pain relief.

Best exercise routine for , disc , and pain reliefCat Camel: 0:57Thoracic Rotation: 2:22Child Pose To Cobra: 3:49Prone Sciati...

12/06/2025

💥 Cervical vs. Lumbar Disc Reabsorption 💥

Cervical Disc Resorption (Neck)

More than 200 patients have been documented in studies and case reports.

Most cases involved extruded or sequestered discs, especially at C5–C6 and C6–C7.

Discs that herniate to the side (paracentral or foraminal) are more likely to shrink naturally.

📊 Spontaneous reabsorption occurred in up to 43% of cervical disc herniation cases.
Timeframe for reabsorption: 3 weeks to 2 years, typically within 3 to 12 months.

Lumbar Disc Resorption (Low Back)

A large review of over 360 cases found that the chance of reabsorption increases with the severity of the herniation:

📊 Spontaneous reabsorption occurred in up to Lumbar disc herniation cases: 

• Bulges – 13%
• Protrusions – 52%
• Extrusions – 70%
• Sequestrations – 93%

How It Happens:

- The body sends inflammatory cells and grows new blood vessels to reach the herniated disc.
- Macrophages then help break it down and absorb it.
- This process is supported by rehab, hydration, and movement.

What You Should Know

Surgery is not always necessary.

Many disc herniations—especially the larger ones—can shrink naturally with proper rehab and time.

If you need a 2nd opinion or you simply want to discuss your injury, you can use the link below and book your consultation.

https://dublinsportsinjuryclinic.setmore.com

References:

Sharma et al., Surg Neurol Int, 2021
Turk & Yaldiz, Medicine, 2019
Rahimizadeh et al., 2013
Yoon & Koch, 2014
Rashed et al., J Neurosurg Spine, 2023
Chiu et al., Clin Rehabil, 2015
Zhong et al., Clin Rehabil, 2017 (Cervical reabsorption rate: 43%)