Bob The Physio

19/12/2025

Cervical Disc Stenosis recovery without surgery C5 C6

Moeed my online client who suffer form disc herniation which caused secondary stenosis in his neck is hearing his recovery story by following my online rehab plan.

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

Cervical Disc Stenosis recovery without surgery C5 C6Moeed my online client who suffer form disc herniation which caused secondary stenosis in his ne...

16/12/2025

🎯ANNULAR TEAR (ANNULAR FISSURE) & CORE EXERCISES🎯

An annular tear is a small tear in the outer layer of a spinal disc (annulus fibrosus). It can be associated with local low back pain, especially with sitting, bending, or loading — though many tears are painless.

✅️Why Core Exercises Help

Targeted core training improves spinal stability and load control, reducing excessive shear and repeated strain on the injured disc. Well-coordinated deep core muscles (transversus abdominis, multifidus) help the disc tolerate daily loads and support healing.

✅️What Research Shows

High-quality studies demonstrate that specific stabilisation and motor control exercises reduce pain and disability in disc-related low back pain.

Reference:

Hides JA, Jull GA, Richardson CA. Long-term effects of specific stabilizing exercises for low back pain. Spine, 2001.

Diagnosed with an annular tear? A structured, progressive rehab plan makes the difference.
Book a consultation and learn how to load your spine safely.

13/12/2025

✅️ How to fix Sacroiliac Joint pain at home 🎯

Follow this routine ideally 3 times a week 💪

3 Biggest Myth about Sacroiliac Joint
https://youtu.be/uQ1qJRSas1Y

How to fix Sacroiliac Joint pain at home Follow this routine ideally 3 times a week. - Piriformis Stretch: 0:38 - Glute Bridges: 1:27- Glute...

11/12/2025

Healthy Disc vs. Disc Bulge vs. Disc Herniation vs. Disc Extrusion:

• Healthy Disc: Normal shape, well-hydrated, cushions vertebrae and allows smooth movement.

• Disc Bulge: Outer layer slightly protrudes but remains unbroken.

• Disc Herniation: Inner material pushes through a tear in the outer layer.

• Disc Extrusion: The inner material not only pushes through but extends far outside the disc space, often with a narrow connection to the disc.

Lower back pain could occur at any stage of life, often arising from various causes.

While the search for a quick fix is tempting, it’s crucial to understand that addressing lower back pain requires a holistic approach that combines expert guidance, informed decisions, and unwavering commitment.

In this post I’ll share a few steps that will help you in the long-term pain relief 👇

1. Trusted Mentorship: 🎯

Collaborating with a therapist who specializes in acute and chronic lower back pain is invaluable. Establishing a bond of trust allows for personalized guidance tailored to your unique situation, ensuring a well-informed path toward recovery.

2. Clarity About Your Injury:💡

Gaining a comprehensive understanding of your injury is the cornerstone of effective recovery. This knowledge empowers you to make informed decisions, manage expectations, and take actions that align with your healing journey.

3. Measurable Exercise Routine:🎯

Crafting a daily exercise routine, complemented by the ability to track progress and identify what works best for your body, is instrumental. This routine should focus on strengthening not only your core muscles, also improving your overall strength and gradually building endurance and trust.

4. Consistency

Consistency is the secret sauce to success. Sticking to your exercise regimen, lifestyle adjustments, and medical appointments fosters gradual improvement and minimizes setbacks.

5. Shunning Online Overwhelm:

Avoid the rabbit hole of online symptom research. Drowning in a sea of information, often contradictory, can exacerbate stress and hinder your healing journey.

If you would like to get a 2nd opinion or get a costumised rehab plan to get you back to full function, you can organise your booking with the link below.

https://dublinsportsinjuryclinic.setmore.com/

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11/12/2025

Your Online Consultation: The First Step to Fix Your chronic back Pain

Your Initial Online Consultation is a detailed, structured assessment designed to understand your condition and give you clarity on your recovery path.
Here is exactly what we cover:

1. Comprehensive Case History

We discuss your full symptom history, lifestyle factors, training background, aggravators/relievers, previous treatments, sleep, stress, and daily habits. This allows us to identify the main contributors to your pain.

2. Guided Movement & Functional Assessment

You perform simple movements so I can evaluate:

- Spinal, hip, and thoracic mobility

- Strength deficits

- Movement patterns and compensation

- Functional limitations

This helps pinpoint which structures are irritated and what movements are safe for you.

3. Review of MRI/X-Ray Reports (if available)

I interpret your imaging, explain what is relevant, what is not, and how your scan findings relate to your symptoms.

4. Clear Diagnosis & Clinical Explanation

✅️ You will understand:

✅️ What is causing your symptoms

✅️ Why it developed

✅️ Which movements you should monitor

✅️ What recovery realistically looks like

5. Pain-Relief Discussion (No Exercises Prescribed Yet)

We talk through which movements, positions, or activities typically ease symptoms for your type of condition.
This is an educational discussion only—no programme or exercises are given in the initial consultation.

6. Rehab Options, Timeline & Expectations

You will receive:

A clear outline of your rehab options

How long your recovery is expected to take

What the weekly process involves

What results you can expect

Whether online rehab is suitable for you
The goal is to give you full clarity before starting any programme.

If you want clarity on your diagnosis and a realistic timeline to fix your pain, book your Online Initial Consultation today.

I work with clients worldwide and guide them step-by-step to long-term recovery.

DM me or use the link in my bio to book.

10/12/2025

💪Stronger Hip Flexors = A Happier Lower Back🏋️‍♀️

Most people with lower-back pain try to stretch their hip flexors, assuming they are “too tight.”
But in many cases, the real issue is insufficient hip-flexor strength, not lack of flexibility.

Your hip flexors (especially the iliopsoas) play a critical role in pelvic control and lumbar spine stability.

When they are weak, the body compensates by overusing the lower-back muscles — leading to stiffness, irritation, and recurrent pain.

Benefits of strengthening the hip flexors:

• Better lumbo-pelvic stability

• Less excessive lower-back extension during walking/standing

• Improved gait mechanics

• Lower load on lumbar paraspinals

• Better control during lifting and daily movement

Strength > Stretching for long-term back-pain management.

Key Research:

A 2023 study in the Journal of Biomechanics showed that individuals with stronger hip flexors demonstrated significantly better pelvic stability and reduced compensatory lumbar motion, both of which are strongly associated with lower-back pain reduction.
(Tateuchi et al., Journal of Biomechanics, 2023)

If stretching hasn’t helped your back pain, strengthening might be the missing piece.
Join my online rehab plan and learn how to rebuild strength, stability, and confidence in your movement.

08/12/2025

I helped a surgeon to recover from L4 L5 / L5 S1 Disc herniation

Simona is a surgeon who works in . She was suffering from 2 level L4 L5 - L5 S1 disc herniation and Spondylolisthesis. She was not able to work, with sever numbness, pain and tingling down her leg. Standing and walking was very painful when we start her and now after 6 months of online Rehab she is back to work almost symptoms free.

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

I helped a surgeon to recover from L4 L5 / L5 S1 Disc herniation Simona is a surgeon who works in . She was suffering from 2 level L4...

08/12/2025

🌍 ONLINE REHAB PLAN — A HOLISTIC APPROACH TO LONG-TERM RECOVERY 🎯

You don’t need to live in Dublin to fix your back pain — I work with clients all around the world every single day.
My Online Rehab Plan is built on one proven idea: your recovery is never just about one exercise or one treatment… it’s about your whole lifestyle.

💪 What’s Included in Your Holistic Rehab Plan:

• Personalised Exercise Progressions
Strength, mobility, endurance, and neural desensitisation — tailored weekly to your symptoms.

• Daily & Weekly Feedback System
Pain, sleep, stress, sitting time, walking, recovery patterns — we adjust your plan based on YOUR real-life data.

• Move & Build Confidence
Helping you understand your body, reduce fear, and develop strong movement habits that last.

• Lifestyle & Habit Coaching
Activity planning, stress management, desk ergonomics, walking goals — the things that actually speed up healing.

• Nutrition & Recovery Guidance
Simple, high-impact dietary strategies for inflammation, energy, and tissue healing.

• Direct Support From Me
Video analysis, messaging support, form correction, and ongoing coaching — no guesswork.

This is NOT a quick fix.
It’s a structured, evidence-based, lifestyle-driven rehab system that actually works.

✨ If you’re living with chronic back pain, sciatica, disc bulge, neck pain, or long-standing injury — I can help you from anywhere in the world.

📩 Ready to fix your back pain properly?
Send me a DM or book your consultation today.

04/12/2025

Best exercise routine for , disc , and pain relief.

I have got many good feedback from this routine. 👇

If you want a personalised online rehab plan from anywhere in the world, send me a DM or book your consultation with the Link below.

https://dublinsportsinjuryclinic.setmore.com

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

01/12/2025

🔥 STOP Relying Only on Adjustments & Massage for Back Pain

💡You cannot rely on adjustments, massage, acupuncture, or osteopathy alone to fix your back pain in the long run.💡

Yes — these treatments help in the acute phase to calm things down…

But long-term recovery?

👉 That comes from YOU. Your movement. Your strength. Your activity.

Back pain is normal. Almost everyone experiences it at some stage.

But the people who truly get better are the ones who take an active approach — not just lie on a table waiting to be “fixed.”

That’s exactly what we did together.
No passive treatments.

Just a consistent routine of movement, activity, and gradual strength-building — and that’s why you’re where you are today:

More confident. More capable. Stronger than when you started.

📚 What the Research Says

A large systematic review in the Cochrane Database (Hayden et al., 2021) concluded that exercise therapy provides clinically meaningful reductions in pain and improves long-term function in chronic low back pain — outperforming no treatment, usual care, or passive approaches.

💬 Need a personalised plan for long-term relief?

Send me a message or book your online consultation.
Strong back. Strong life. Let’s get you moving.

https://dublinsportsinjuryclinic.setmore.com/

27/11/2025

Cervical Disc Bulges best rehab exercises.

If you want to know what is cervical herniated disc means, and what is the sign and symptoms of cervical herniated disc are and what is the cause of herniated disc watch the video below.

Cervical Disc Bulges best rehab exercises.If you want to know what is cervical herniated disc means, and what is the sign and symptoms of cervical herniated ...

26/11/2025

🔥 ANTERIOR PELVIC TILT — STOP OVER-STRETCHING YOUR HIP FLEXORS

Strengthen them instead. Here’s why 👇

Most people think their hip flexors are “too tight” when they have Anterior Pelvic Tilt (APT).
But for many clients, the problem isn’t tightness — it’s weakness and lack of control.

👉 Why Strengthening > Stretching

• Hip flexors (iliopsoas, re**us femoris, TFL, sartorius) play a major role in pelvic stability, not just lifting the leg.
• When they’re weak or under-used — often from long sitting or low activity — the pelvis loses control and drifts into anterior tilt.
• Stretching gives TEMPORARY relief, but doesn’t improve the muscle’s ability to stabilise the pelvis.
• Strong hip flexors help maintain neutral pelvis during walking, standing, lifting, and training.

👉 What You Should Train

To improve APT long-term, combine:
✓ Hip flexor strengthening (marching, resisted knee drives, straight-leg raises, psoas activation)
✓ Glutes + hamstrings (posterior chain controls pelvic position)
✓ Deep core control (TA + obliques)
✓ Movement hygiene — reducing long sitting and increasing daily activity

Stretching alone ≠ posture correction.
Strength + motor control = long-term alignment.

If you want me to create a full hip-flexor-strengthening routine that fixes APT step by step, comment “HIP FLEXOR FIX” below and I’ll make it.

📚 REFERENCES

1. Preece SJ, et al. (2021). The Immediate Effects of Hip Flexor Stretching on Anterior Pelvic Tilt and Lumbar Lordosis. PubMed ID: 34090549.

2. Konrad A, et al. (2021). The Influence of Stretching the Hip Flexor Muscles on Hip Extension and Muscle Stiffness. Journal of Functional Morphology & Kinesiology. PMID: 33535657.

3. Neumann DA. (2017). Kinesiology of the Hip: A Focus on Musculature. Journal of Orthopaedic & Sports Physical Therapy. (Hip flexors’ role in pelvic/lumbar control).