Bob The Physio

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 increased 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.

08/07/2025

🧠 Hands-Off vs Hands-On for Chronic Neck Pain?

💡 New Research Alert!

A recent study by Canli et al. (2025) found that hands-off approaches (like exercise, education, self-management) are superior to hands-on approaches (manual therapy alone) in the long-term management of chronic cervical pain, especially for reducing pain intensity.

👥 Study details:

Participants: 245 individuals with chronic cervical pain

Key finding: Hands-off interventions showed better long-term pain reduction compared to manual therapy alone.

🔬 Reference:

Canli et al. (2025). Comparison of hands-off and hands-on approaches in chronic cervical pain management: a randomized controlled trial.

✅ Takeaway:

Movement, exercise, and active self-management are crucial in managing neck pain long-term.

➡️ Follow for more evidence-based rehab tips and pain management insights.

Do you need a rehab routine to follow for chronic neck pain ? Chekc my YouTube channel Bob The Physio 💪

Link in the bio 🌐

02/07/2025

🔄 Why Do Some People Get Recurrent Disc Herniations After Surgery?

A systematic review and meta-analysis investigated risk factors for recurrent lumbar disc herniation (rLDH) after discectomy, analysing data from ~7,700 patients across 13 studies.

💡 Key Findings:

✅ Smoking nearly doubles the risk (OR 1.99).

✅ Disc protrusion type increases risk (OR 1.79).

✅ Diabetes is also a significant risk factor (OR 1.19).

🚫 Interestingly, gender, BMI, occupational work level, and side of herniation were NOT significantly linked to recurrence.

⚠️ Clinical Takeaway:

Patients with these risk factors (especially smokers, diabetics, and disc protrusion type) should receive extra attention during recovery and follow-up to reduce the chance of needing secondary surgery.

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 😃💪

🔬 Reference:

Huang W, Han Z, Liu J, Yu L, Yu X. Risk Factors for Recurrent Lumbar Disc Herniation: A Systematic Review and Meta-Analysis. Medicine (Baltimore). 95(2):e2378.

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.

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

📸 Image 2: A cross-section of a lumbar disc showing the thick outer annulus fibrosus and the strong nucleus pulposus at the center.

💪 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%)

10/06/2025

L5 - S1 Disc Herniation Recovery without surgery

Vinnet is my online clients who lives in who has been suffering from l5 S1 disc herniation for the last 7 months. In this video we review his journey working with me and we share his top tips that helped him with his recovery.

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

L5 - S1 Disc Herniation Recovery without surgeryVinnet is my online clients who lives in who has been suffering from l5 S1 disc herniation for the last...

04/06/2025

Lumbar Disc herniation reabsorbed within 6 months

This is the before and after MRI scan of Robbie my online clients from . We start his rehab plan 6months ago and he was experiencing severe lower back pain, sciatica pain, numbness and pins and needles in his leg. He was not able to sit and walking was not comfortable.

Today he is not only pain free and he is back playing volleyball and Strength training to almost full capacity.

Majority of disc herniation and extrusion reabsorbed on its own and you don't need surgery or any other type of invasive treatment.

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

Share this with your friend and family who are suffering from lower back pain.

Nothing can stop you from recovery 💪🎯

01/06/2025

🎯 Acute vs Chronic Back Pain – What’s the Difference?

Acute back pain usually comes on suddenly—often due to a strain, disc issue, or injury—and typically settles within a few weeks with the right guidance.

But when pain lingers for more than 3 months, it becomes chronic, and that’s where the story changes.

Chronic back pain isn’t just a physical problem—it’s shaped by:

🔹 Lack of clarity about your injury
🔹 Unhelpful daily habits (e.g. prolonged sitting)
🔹 Stress, anxiety, and poor sleep
🔹 Diet lacking key nutrients
🔹 Low social support or isolation

To truly recover, we need a holistic approach that targets both the body and the environment around it.

✅ You’re not stuck. You just need the right plan.

🎥 Watch the full video on my YouTube channel:

Bob The Physio for a deeper dive.

If you need a 2nd opinion or need a rehab plan leave me a comment below 👇 (Rehab plan). I'll DM you directly.
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