Bob The Physio

12/03/2026

Struggling to Hit Your Daily Protein? 💪

Protein is essential for muscle recovery, maintaining lean mass, and controlling hunger — especially if you’re doing strength training or trying to lose fat.

But let’s be honest…

Hitting your daily protein target every day isn’t always easy. ⏳

That’s where whey protein can be a simple and practical tool.

☕ This cappuccino-flavoured protein offers:

⚡ A convenient protein source

💪 Support for post-workout muscle recovery

🍽️ Better satiety between meals

❄️🔥 Can be enjoyed cold as a shake or warm like a coffee

Best suited for:

🏋️ Strength training

🔥 Fat-loss phases

⏱ Busy schedules

⚠️ Remember:

Protein powder is not a replacement for whole foods — it’s simply a tool to help you stay consistent with your nutrition.

🎟️ Use code BOBPT for 10% off at Prozis


📚 Evidence-based

Higher protein intake combined with resistance training significantly improves muscle mass and strength gains.

Morton RW et al. Protein supplementation and resistance training: systematic review and meta-analysis. British Journal of Sports Medicine, 2018.

10/03/2026

WHY THORACIC ROTATION MATTERS FOR LOWER BACK PAIN

Many people with persistent lower back pain have one common problem:

👉 a stiff thoracic spine (mid-back).

Your spine is designed to share movement between different regions.

🔹 Thoracic spine (mid-back) → built for rotation

🔹 Lumbar spine (lower back) → built mainly for stability

When the thoracic spine becomes stiff or restricted, the body still needs rotation for daily activities such as:

🚶 Walking

🔄 Turning

🤾‍♂️ Sports movements

🚗 Getting in and out of a car

🧍 Reaching and twisting

If the thoracic spine cannot rotate properly, the lumbar spine often compensates.

Over time this can lead to:

❌ Increased stress on lumbar discs

❌ Irritation of facet joints

❌ Higher load on spinal ligaments

❌ Recurrent lower back pain

Improving thoracic mobility and rotation capacity helps redistribute movement through the spine and can reduce excessive mechanical stress on the lumbar region.

Research has shown that people with chronic low back pain often present with reduced thoracic mobility, which alters normal spinal movement patterns and increases lumbar loading.

Adding thoracic rotation exercises into your routine can:

✔️ Improve spinal movement distribution

✔️ Reduce compensatory lumbar motion

✔️ Improve trunk control

✔️ Reduce recurrence of back pain

🎯 The goal is not just to treat the painful area —
but to restore movement where it should occur.

If you suffer from persistent back pain, a full movement assessment is essential to identify these deficits.

📍 Book an assessment:
https://dublinsportsinjuryclinic.setmore.com/⁠�

📚 References

Tsang SMH, Szeto GPY, Lee RYW. Altered thoracic spine kinematics in individuals with chronic low back pain. Clinical Biomechanics. 2008.

Mellin G. Decreased joint and spinal mobility associated with chronic low back pain. Journal of Spinal Disorders. 1990.

sportsphysio spinehealth movementmatters evidencebasedrehab bobthephysio

04/03/2026

🧠 YOUR SPINE ISN’T JUST BONES — IT’S A MASSIVE NERVE HIGHWAY

What you see here is the entire spinal cord and peripheral nerve network dissected from the body.
From the brain and spinal cord, hundreds of nerves branch out like roots of a tree, travelling to:

• shoulders
• arms
• ribs
• abdomen
• hips
• legs
• feet

This is why a problem in the spine can create symptoms far away from the back itself.

For example:

🔹 A lumbar disc herniation can cause pain, tingling or numbness down the leg (sciatica).

🔹 A cervical disc issue can cause pain into the shoulder, arm or fingers.

🔹 Nerve irritation can create weakness, altered sensation, or burning pain along the nerve pathway.

Your nervous system is one continuous network, not isolated body parts.

That’s why treating back pain is not just about the painful spot — it’s about restoring movement, load tolerance and nerve health across the whole system.
Understanding this changes the way we approach rehabilitation.

📍 If you're struggling with back pain, sciatica or nerve symptoms, proper assessment and a structured rehab plan can make a huge difference.

👉 Book your consultation:
https://dublinsportsinjuryclinic.setmore.com/⁠�

physiotherapy sportsphysio nervepain spinalcord

03/03/2026

Double Lumbar disc extrusion resorption 💪

𝙍𝙚𝙖𝙡 𝙥𝙚𝙤𝙥𝙡𝙚 𝙧𝙚𝙖𝙡 𝙧𝙚𝙨𝙪𝙡𝙩𝙨🤘

🚨🚨 Surgery is the last option 🚨🚨

You don’t wanna give up without trying 💪🎯

My Online clients from Canada back on training in the gym pain free 😃💪

𝘿𝙊𝙉’𝙏 𝙡𝙚𝙩 𝙞𝙣𝙟𝙪𝙧𝙮 𝙨𝙩𝙤𝙥𝙥𝙞𝙣𝙜 𝙮𝙤𝙪 𝙛𝙧𝙤𝙢 𝙗𝙚𝙞𝙣𝙜 𝙖𝙘𝙩𝙞𝙫𝙚 ✌

Tag a friend who need help 👋☝️💪

Start your recovery Today 🙌

02/03/2026

You 🫵 can bend your back 💡

Chetna my clients back in full capacity 💪

Few things that can help you with your recovery👇

- Sick help from someone who is familiar with chronic pain

- Have a goal beyond just getting pain relief

- Shift your focus on your health & wellbeing

- Last but not least 👉 CALL 😃

𝘿𝙊𝙉’𝙏 𝙡𝙚𝙩 𝙞𝙣𝙟𝙪𝙧𝙮 𝙨𝙩𝙤𝙥𝙥𝙞𝙣𝙜 𝙮𝙤𝙪 𝙛𝙧𝙤𝙢 𝙗𝙚𝙞𝙣𝙜 𝙖𝙘𝙩𝙞𝙫𝙚 ✌

Tag a friend who need help 👋☝️💪

Start your recovery Today 🙌

26/02/2026

26/02/2026

L-Carnitine: Who Actually Benefits?

10% off – Code BOBPT 👈

As mentioned in the video, L-Carnitine supports fat metabolism — but here’s a bit more context.

Your body naturally produces L-Carnitine, and it’s also found in foods like red meat. Supplementation doesn’t automatically increase fat loss. Its main role is helping transport fatty acids to be used for energy — especially during exercise.

Research suggests it may be more beneficial when:

• Training volume is high (endurance-based sessions)

• You’re in a structured calorie deficit

• Dietary intake is lower (e.g., vegetarian/vegan diets)

• Muscle performance is declining with age

Typical supplemental doses studied are often in the range of 1–3g per day, depending on the form.

It’s not a requirement for fat loss.
It’s a performance support tool — when the basics are already in place.

🛒 Choose quality
GET 10% OFF — Use code BOBPT

fitnesseducation

23/02/2026

⚡ NERVE FLOSSING & SCIATICA PAIN ⚡

Sciatica isn’t just a “tight hamstring” problem.
It’s often a mechanosensitivity issue of the sciatic nerve.

When the nerve becomes irritated, it loses its ability to tolerate normal movement and load. That’s where nerve flossing (neural glides) comes in.

✅ Improves neural mobility

✅ Reduces protective tension

✅ Restores movement confidence

✅ Helps desensitize the nervous system

But remember:

This is not an aggressive stretch.

It’s a controlled glide — moving the nerve through its interface without provoking flare-ups.

🔎 If your symptoms increase and stay worse for hours, you’re likely overloading it.

Recovery is about:

• Load management

• Sleep (7+ hours)

• Stress regulation

• Progressive strengthening

• Monitoring sitting & walking tolerance

Pain reduction is important — but restoring function and load tolerance is the real goal.

If you’re struggling with persistent sciatica, disc irritation, or nerve-related leg pain:

👉 Book your assessment and follow a structured rehab plan.

🔗 https://dublinsportsinjuryclinic.setmore.com/�

Physiotherapy

22/02/2026

🚨🚨 Lumbar Disc Extrusion L5 S1 recovery without surgery within 4 months 👇

Here is the before and after MRI scan of My online client Jessica who lives in UK and has been suffering with L5 S1 disc extrusion and in this video I have shared with you her story.

Watch the full video in my YouTube channel 🎥 link in the bio 📲

https://youtu.be/a7QnDi2G5-U

We have started her rehab plan 4 Months ago and In this video I've simply gone through her lower back pain story and she shares with you what she went through since she got her MRI report and how she found the online program so far.

If you are suffering from Lumbar Disc Extrusion, spinal stenosis, sciatica, disc bulges, disc herniation, conservative treatment and customized rehab exercises are the 1st and best option for your 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/

Follow & for more rehab plan 🎯💪

discextrusion

19/02/2026

💥 PUSH YOUR LIMITS WITH EVERY TRAINING SESSION 💥

10% off – Code BOBPT 👈

Glutamine isn’t just another amino acid — it’s the most abundant amino acid in muscle tissue.

When training intensity goes up, recovery demand increases. That’s where smart supplementation matters.

🧬 Why Glutamine?

Prozis Glutamine delivers 5000 mg of pure L-Glutamine per serving to support:

✅ Muscle recovery after intense training

✅ Reduced exercise-induced soreness (especially in high-volume blocks)

✅ Immune system support during heavy training phases

✅ Gut integrity under physical stress

Whether you train for strength, speed, endurance, or team sports — recovery determines performance.

🧪 What research suggests

Glutamine levels can decrease during prolonged or intense exercise.

Evidence shows benefits for immune and gut support under high training stress, with recovery support being more relevant in demanding training phases.

📌 How to use

💪 5 g daily

⏱ Post-workout or between meals

(Consistency matters more than timing.)

No hype. No magic.

Just support your recovery so you can train hard again tomorrow.

🛒 Choose quality.
GET 10% OFF — Use code BOBPT

Prozis

15/02/2026

14/02/2026

Chetna is sharing one of The biggest problem with in this video💡

🚨🚨 Your main focus is on your symptoms 🚨🚨

Few things that can help you with your recovery👇

- Sick help from someone who is familiar with chronic pain

- Have a goal beyond just getting pain relief

- Shift your focus on your health & wellbeing

- Last but not least 👉 CALL 😃

𝘿𝙊𝙉’𝙏 𝙡𝙚𝙩 𝙞𝙣𝙟𝙪𝙧𝙮 𝙨𝙩𝙤𝙥𝙥𝙞𝙣𝙜 𝙮𝙤𝙪 𝙛𝙧𝙤𝙢 𝙗𝙚𝙞𝙣𝙜 𝙖𝙘𝙩𝙞𝙫𝙚 ✌

Tag a friend who need help 👋☝️💪

Start your recovery Today 🙌

gymmotivation dublin