Bob The Physio

08/06/2026

🚨 STOP DOING CRUNCHES IF YOU HAVE A DISC HERNIATION 🚨

Many people with a lumbar disc herniation are told to strengthen their core by doing crunches.

The problem? 🤔

Crunches repeatedly flex the lumbar spine and can increase compressive forces on the intervertebral discs. For some people with a disc herniation, especially those whose symptoms are aggravated by bending forward, this may increase pain and irritate sensitive structures.

❌ More crunches does NOT automatically mean a stronger back.

❌ More pain does NOT mean better rehabilitation.

Instead, focus on:

✅ Walking within your tolerance

✅ Building overall strength gradually

✅ Spine-friendly core exercises

✅ Improving confidence with movement

✅ Following a progressive rehabilitation plan

Remember:

A disc herniation is not a life sentence.

Most people recover through time, appropriate loading, lifestyle changes, and a structured rehabilitation program—not through endless crunches.

🎯 The goal is not to avoid movement. 🎯 The goal is to find the right movement at the right time.

If crunches increase your symptoms, stop forcing them and get a proper assessment.

🖐 LEAVE A COMMENT (HELP). ill send you a free routine to follow instead. ✅️

📚 Reference: McGill SM. Low Back Disorders: Evidence-Based Prevention and Rehabilitation. Human Kinetics, 2016.

👇 Struggling with a disc bulge, protrusion, extrusion, sciatica, or chronic lower back pain?

Book an Online Consultation: https://dublinsportsinjuryclinic.setmore.com/

PhysicalTherapy

06/06/2026

🦴 How Strong Are the Ligaments in Your Lumbar Spine?

Your lumbar spine isn’t just a stack of bones and discs—it’s held together and stabilized by a network of powerful ligaments that prevent excessive movement and protect your spinal cord and nerves.

🔗 Key Lumbar Spine Ligaments:

Anterior Longitudinal Ligament (ALL) – Runs along the front of the vertebral bodies, resists excessive extension.

Posterior Longitudinal Ligament (PLL) – Runs along the back of vertebral bodies inside the spinal canal, resists flexion.

Ligamentum Flavum – Connects laminae, highly elastic, prevents buckling during movement.

Interspinous Ligaments – Connect between spinous processes, limit flexion.

Supraspinous Ligament – Runs along the tips of spinous processes, stabilizes against forward bending.

Iliolumbar Ligament – Anchors L5 to the pelvis, adds stability at the lumbosacral junction.

💪 How Strong Is the Lumbar Spine?

Ligaments: Designed to withstand hundreds of newtons of tensile force. For example, the anterior longitudinal ligament can resist up to 300–500 N before failure (Yamamoto et al., 1989).

Lumbar Discs: The nucleus pulposus and annulus fibrosus together can tolerate compressive loads exceeding 5000 N (Brinckmann et al., 1988).

Spinal Cord & Nerves: Surprisingly delicate. They cannot withstand high compression—just tens of millimeters of displacement or pressure can cause neurological symptoms (Panjabi et al., 1992).

👉 This shows an important fact: while your bones, discs, and ligaments are structurally strong, your nerves are sensitive and vulnerable—which is why a disc herniation pressing on a nerve can cause severe symptoms even if the spine itself is structurally stable.

Panjabi, M. M., White, A. A. (1992). Biomechanics of nonacute cervical spinal cord trauma. Spine, 17(10), S7-S18.

🔑 Takeaway:

Your lumbar spine is built for strength and resilience, but your nervous system requires protection. That’s why strengthening your muscles, moving often, and keeping discs healthy is key for long-term spinal health.

05/06/2026

FROM HOPELESS TO FULLY RECOVERED 💪

L4–L5 & L5–S1 Disc Herniation Success Story

When Foysal first contacted me, he was in a very difficult place.

❌ Unable to work normally
❌ Struggling with daily activities
❌ Unable to pray comfortably
❌ Fearful about his future
❌ Losing confidence after visiting multiple healthcare professionals without achieving the results he wanted

Like many people with disc herniations, he felt stuck and unsure whether he would ever get back to normal.

After joining my online rehabilitation program, he committed to the process, followed his plan consistently, and trusted the journey.

Fast forward to today...

✅ Back to work
✅ Back to normal daily activities
✅ Confidence restored
✅ Fear of movement gone
✅ Fully recovered

The most important lesson from Foysal's recovery?

👉 Recovery is rarely about finding the perfect treatment. It's about consistently following the right plan for long enough.

Too many people are searching for:

❌ Quick fixes
❌ Magic exercises
❌ Injections
❌ Passive treatments
❌ Overnight results

But successful recovery often comes down to:

✔ Consistency
✔ Progressive rehabilitation
✔ Education
✔ Building physical and mental confidence
✔ Patience and persistence

Recovery from a disc herniation is not always a straight line, but the body is incredibly resilient when given the right environment to heal and adapt.

Congratulations Foysal on your recovery and thank you for trusting the process. Your story is proof that even when things seem hopeless, there is often a way forward without surgery.

🚀 Struggling with disc bulges, disc herniations, sciatica, stenosis, or persistent back pain?

📅 Book an Online Consultation: https://dublinsportsinjuryclinic.setmore.com/

Real people. Real rehabilitation. Real results.

L5S1 LowerBackPain

29/05/2026

DISC HERNIATION REABSORPTION IS REAL 💪

🚨 One of the biggest myths I still hear is:

"A disc herniation can never get better."

The reality?

Many disc herniations, especially larger extrusions and sequestrations, can naturally shrink over time through a process called disc reabsorption (resorption).

The MRI images above are real examples showing how the body can gradually reduce disc material and relieve pressure on surrounding structures.

What does the research show?

📚 Research has found that:

✅ Disc bulges have lower rates of spontaneous reabsorption
✅ Disc protrusions have moderate rates of reabsorption
✅ Disc extrusions have a high likelihood of reabsorption
✅ Sequestered discs have the highest likelihood of reabsorption

A large systematic review reported:

🔹 Disc Bulge: ~13% reabsorption rate
🔹 Disc Protrusion: ~53% reabsorption rate
🔹 Disc Extrusion: ~70% reabsorption rate
🔹 Sequestration: ~93% reabsorption rate

This is one reason why surgery is often not the first option for many people with disc-related pain.

But here's the important part...

❌ There are no magic exercises.
❌ No miracle stretches.
❌ No quick fixes.

Disc healing and recovery take time.

Even when the MRI improves, recovery still requires:

✔ Progressive rehabilitation
✔ Strength training
✔ Load management
✔ Better sleep and recovery habits
✔ Consistency over months, not days

Many people expect recovery in a few weeks.
In reality, meaningful recovery often takes months of structured rehabilitation and patience.

Remember:

👉 MRI changes do not always match symptoms.
👉 Symptoms do not always mean ongoing damage.
👉 Recovery is about rebuilding strength, confidence, tolerance, and resilience.

The goal isn't just a better MRI.

The goal is getting back to:

🏃 Running
🏋️ Training
🚶 Walking confidently

👨‍👩‍👧‍👦 Living life without fear

📩 Struggling with a disc herniation, sciatica, or chronic back pain?

I help people worldwide through structured online rehabilitation programs designed to build long-term recovery—not temporary relief.

📅 Book an Online Consultation:
https://dublinsportsinjuryclinic.setmore.com/

discherniation

27/05/2026

How to ACTUALLY Fix IT Band Syndrome (No Foam Roller Needed)

Outer knee pain while running?

It could be IT Band Syndrome (ITBS). 🏃‍♂️⚠️

In this video, we cover:

• IT band anatomy & function
• common symptoms of ITBS
• biomechanical and training-related contributors
• how ITBS is assessed clinically
• modern rehab and load management principles
• exercise progressions for runners

How to ACTUALLY Fix IT Band Syndrome (No Foam Roller Needed)Outer...

27/05/2026

🚨 STOP stretching your hamstring if you have lower back pain or sciatica 🚨

Sometimes your “tight hamstring” is not actually the problem.

In many cases, hamstring tightness can be linked to irritation or sensitivity coming from the lower back and nervous system — especially in people with disc bulges, disc herniations, or sciatica.

Constant aggressive stretching may temporarily feel good… but for some people it can increase nerve irritation and keep symptoms going.

Instead of constantly stretching the area, the focus should be on:

✔️ understanding the real cause
✔️ improving spinal load tolerance
✔️ progressive strength work
✔️ improving movement confidence
✔️ managing irritation and recovery properly

Your body is often trying to protect the area — not simply asking for “more stretching.”

Research has shown that neural sensitivity and lumbar disc related symptoms can contribute to perceived hamstring tightness and reduced flexibility.

📚 Reference:

Boyd BS, Wanek L, Gray AT, Topp KS. Mechanosensitivity of the lower extremity nervous system during straight-leg raise neurodynamic testing in healthy individuals. Journal of Orthopaedic & Sports Physical Therapy. 2009.

If you’ve been stretching for months and still feel “tight,” the problem may not actually be your hamstring.

🎯 Need help understanding your back pain or sciatica?

Book an online consultation here:

https://dublinsportsinjuryclinic.setmore.com/

26/05/2026

🔥 DOUBLE Lumbar Disc Extrusion Resorption 🔥
No surgery. No shortcuts. Just structured rehab, consistency, and patience 💪

𝙍𝙀𝘼𝙇 𝙋𝙀𝙊𝙋𝙇𝙀. 𝙍𝙀𝘼𝙇 𝙍𝙀𝙎𝙐𝙇𝙏𝙎. 🤘

This client from 🇨🇦 Canada came to my online rehab program struggling with severe lower back pain, nerve symptoms, and difficulty training.

After a structured rehabilitation plan focused on:

✔️ Progressive strength training
✔️ Mobility & movement confidence
✔️ Load management
✔️ Lifestyle & recovery habits
✔️ Long-term consistency

He is now back in the gym training PAIN FREE 😃💪

🚨 Surgery should always be the LAST option unless medically necessary.

Many disc extrusions can improve and even resorb over time with the right approach.

Your MRI is NOT your future. 🎯

Recovery takes time, guidance, and consistency — not magic treatments or complete rest.

𝘿𝙊𝙉’𝙏 let injury stop you from living an active life ✌️

If you’ve been struggling with chronic back pain, disc bulges, sciatica, or failed treatments, I can help guide you through a structured rehab plan online from anywhere in the world 🌍

Book your online consultation today:

Tag someone who needs to hear this 👇💪

22/05/2026

L4 L5 – L5 S1 DISC HERNIATION RECOVERY (NO SURGERY) 💪

Reny, one of my online clients based in Dubai, was diagnosed with multiple lumbar disc herniations at L3 L4, L4 L5, and L5 S1.

He was advised by both an orthopaedic consultant and a neurosurgeon to undergo surgery—and told to avoid lifting completely due to risk of paralysis.

Instead, we took a structured, conservative rehab approach.

📅 Since starting in February:

✅ Gradual, step-by-step rehab progression
✅ Now completely pain free
✅ Back training in the gym 5 days/week
✅ Lost 10kg body fat
✅ Improved both physical strength & mental confidence

This is what happens when rehab is:

✔️ Individualised
✔️ Progressive
✔️ Based on function—not fear

🧠 Important message:

Disc bulges and herniations are not a life sentence.

In many cases, conservative treatment + customised rehab should be your first line approach—not surgery.

In this video, Reny shares:

💡His experience after getting his MRI results

💡The fear and confusion he went through

💡How structured rehab changed his outcome

👇 If you’re struggling with:

Disc bulges

Herniation

Sciatica

💬 Drop a comment—I’ll point you in the right direction.

📅 Book your online consultation here:

https://dublinsportsinjuryclinic.com/book-appointment/⁠�

21/05/2026

🧠 “Your MRI is ONLY one piece of the puzzle.”

Disc bulges and degeneration are extremely common findings on MRI… even in people with ZERO pain.

Research has shown that many asymptomatic individuals (people without back pain) still have disc bulges, degeneration, protrusions, and other “abnormal” MRI findings. These changes often increase naturally with age.

That’s why MRI findings should NEVER be interpreted without understanding:

✔ Your symptoms
✔ Your movement tolerance
✔ Your lifestyle and stress levels
✔ Your strength and activity levels
✔ Your overall clinical presentation

If you are experiencing back pain, we recommend seeing a therapist who understands modern pain science and provides an evidence-based rehabilitation and exercise program to help you return to an active lifestyle 👍

The authors concluded:

> “Imaging evidence of degenerative spine disease is common in asymptomatic individuals and increases with age.”

And importantly:

> “These imaging findings must be interpreted in the context of the patient’s clinical condition.”

📚 Full paper:

[NIH Full Study – Brinjikji et al. 2015](https://pmc.ncbi.nlm.nih.gov/articles/PMC4464797/?utm_source=chatgpt.com)

Follow & for more evidence-based rehab content 💪

MRI DiscDegeneration Rehab Physiotherapy ExerciseRehab MovementIsMedicine EvidenceBased ChronicPain L4L5 L5S1 saynotomri saynotorest

[1]: https://pubmed.ncbi.nlm.nih.gov/25430861/?utm_source=chatgpt.com "Systematic literature review of imaging features of ... - PubMed"

[2]: https://pmc.ncbi.nlm.nih.gov/articles/PMC4464797/?utm_source=chatgpt.com "Systematic Literature Review of Imaging Features of Spinal ..."

20/05/2026

🧠 Not Always Pain = Damage
Understanding Chronic Pain Is The 🔑 To Recovery

One of the biggest misconceptions about chronic pain is believing that ongoing pain always means ongoing damage.

Pain is real.
But chronic pain is often far more complex than just tissue injury.

Your pain experience can also be influenced by:

- Stress
- Sleep quality
- Fear of movement
- Previous injuries
- Nervous system sensitivity
- Physical inactivity
- Reduced strength and tolerance
- Lifestyle and emotional factors

Many people with chronic pain:

❌ Stop moving
❌ Become fearful of exercise
❌ Avoid loading completely
❌ Search for quick fixes

But long-term recovery usually requires:
✔ Understanding pain better
✔ Rebuilding confidence in movement
✔ Gradual exposure to activity
✔ Improving strength and tolerance
✔ Better sleep and stress management
✔ Consistency over time

Pain does NOT always equal damage.

Sometimes the body and nervous system become more protective and more sensitive over time.

That’s why education is such an important part of rehabilitation.

The goal is not just temporary pain relief.

The goal is to rebuild:

💪 Strength
🧠 Confidence
🚶 Tolerance
⚡ Resilience
🔄 Function

We have helped many people with chronic back pain improve not only their pain, but also their mobility, strength, confidence, and quality of life through structured rehabilitation and gradual progression.

📚 Research:
A systematic review by Louw et al. found that pain neuroscience education can help reduce pain, fear avoidance, disability, and improve movement and function in people with chronic musculoskeletal pain.

If you need help with chronic pain recovery:

Book an online consultation:
https://dublinsportsinjuryclinic.setmore.com/