Dublin Sports Injury Clinic

25/09/2026

From managing sciatica to exploring the Great Wall of China—and taking on a London-to-Barcelona cycling challenge! 🚴‍♀️🌍

stenosis

10/09/2026

" Nothing cant stop you unless you give up "

Type (Rehab) 👇 I'll send you a plan to get started

09/09/2026

🚨 Comment (Rehab) ill send you exact exercise routine he followed 👇🚨

One of the biggest misconceptions around lower back pain is:

❌ “My disc is damaged forever.”
❌ “My MRI means I’ll need surgery.”
❌ “Nothing can heal a disc.”

But research tells a very different story. 📚👇

Many spinal disc herniations can naturally SHRINK or reabsorb over time through the body’s own healing response. 💪🔥

Research has shown:

✅ Disc sequestration → 96% chance of regression
✅ Disc extrusion → 70% chance of regression
⚠️ Disc protrusion → 41% chance of regression
⚠️ Disc bulge → 13% chance of regression

Another systematic review involving 2,199 patients found an overall spontaneous disc resorption rate of approximately 76.6% with conservative treatment. 📈

This is why many people suffering from:

✔ Sciatica ⚡
✔ Lumbar disc herniation
✔ Disc extrusion
✔ Spinal stenosis
✔ Chronic lower back pain

can improve significantly WITHOUT surgery when following the RIGHT rehabilitation approach. 🏋️‍♂️

BUT… this does NOT mean:

❌ Bed rest for months
❌ Avoiding movement forever
❌ Random YouTube exercises
❌ “Quick fixes”
❌ Waiting passively for the disc to heal

Recovery still requires:

✅ Progressive strengthening
✅ Gradual exposure to movement
✅ Load management
✅ Walking & daily activity 🚶‍♂️
✅ Better sleep 😴
✅ Nervous system regulation 🧠
✅ Consistency over time ⏳

Your MRI is only ONE part of the story.

Many people panic after reading terms like: 😨 “Disc extrusion” 😨 “Severe degeneration” 😨 “Nerve compression”

But the human body is highly adaptable. The goal is not simply to “fix” the MRI… it’s to improve your function, confidence, strength, and tolerance to movement again. 💪🔥

Healing takes time.
Recovery is a process.
But improvement IS possible. 🙌

📚 REFERENCES:

1️⃣ Chiu CC, Chuang TY, Chang KH, Wu CH, Lin PW, Hsu WY.
“The probability of spontaneous regression of lumbar herniated disc: a systematic review.”
Clinical Rehabilitation. 2015;29(2):184–195.

03/09/2026

Carpal Tunnel? Try These Tendon Glides 👋

Tendon gliding exercises help the finger flexor tendons move smoothly through the carpal tunnel and can be a useful part of managing hand and wrist symptoms.

Move slowly through each position without forcing the movement.

🔁 5-10 reps each position

📅 1-2 times per day

Stop or reduce the movement if it significantly increases pain, numbness or tingling.

Save this for later. ✅

For a more personalized approach, contact us for a tailored physiotherapy plan:

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

30/08/2026

Priyanshu Kumar from 🇮🇳

From barely managing 2,000 steps a day to walking 7,000–8,000 steps and joining a gym 💪

I found Bob through a YouTube video featuring one of his patients who had recovered from a disc injury. I was also dealing with back pain caused by a disc injury, so I decided to contact him and begin rehabilitation.

I’m from India and have been working with Bob for approximately one year. Before contacting him, my condition was very difficult. I could barely manage around 2,000 steps per day, and doctors had told me that I might need surgery.

After working with Bob for several months, I joined a gym for the first time and gradually increased my walking from approximately 2,000 steps to 7,000–8,000 steps per day.

At that stage, I still experienced quite a lot of pain, particularly after walking longer distances. However, Bob encouraged me not to be afraid of the pain and to continue progressing gradually.

I remained consistent with my walking, rehabilitation, diet and recovery. Over time, my pain began to reduce. I’m not yet 100% recovered and still experience some pain, but compared with where I was before contacting Bob, there has been a huge improvement.

I can now do much more in my daily life, and I feel that I have regained a big part of my normal life.

One of the most important lessons I learned during this year is that recovery is not only about exercises. Nutrition, sleep, appropriate exercise, consistency and understanding how to manage your injury are all important.

Bob helped me understand my condition and, most importantly, gave me much more confidence in my body and my ability to recover.

I still have some way to go, but the difference between where I started and where I am today is huge. I’m genuinely satisfied with the progress I have made and very glad that I found Bob’s rehabilitation programme.

Thank you, Bob ❤️

— Priyanshu Kumar

20/08/2026

Best Sleeping Position for a Pinched Nerve + 3 best Exercises for pain relief.

We show you I this video that, there is no single sleeping position that works for everyone. The goal is to find a supported position that reduces pressure on the irritated nerve and allows you to sleep more comfortably.

Have you found a sleeping position that helps your neck or arm symptoms? Let me know in the comments.

Best Sleeping Position for a Pinched Nerve + 3 best Exercises for p...

10/08/2026

What is TECAR Therapy? and how it can help you with your injury.

TECAR, short for Tranferencia Electrica Capacitiva Resistiva in Spanish, translates to Capacitive Resistive Electric Transference in English.

It is a non-invasive diathermy treatment that uses electromagnetic energy to increase the temperature of local tissues. The heat generated promotes healing by stimulating a response deep within the body.

TECAR therapy works by applying heat that induces vasodilation, allowing for improved blood flow to the targeted tissues. This enhances the exchange of substances in the tissues, supporting cellular metabolism and repair.

Additionally, it provides pain relief by stimulating the production of natural endorphins.

If you wish to know more you can visit our website

https://www.dublinsportsinjuryclinic.com/tecar-therapy/

Or you can book your consultation with the Link below.

https://dublinsportsinjuryclinic.setmore.com

TECAR, short for Tranferencia Electrica Capacitiva Resistiva in Spanish, translates to Capacitive Resistive Electric Transference in English. It is a non-invasive diathermy treatment that uses electromagnetic energy to increase the temperature of local tissues. The heat generated promotes healing by...

09/08/2026

Learn how strong is your discs are 👇💪