Bob The Physio

18/09/2026

⚡ L4–L5 DISC HERNIATION & SHIN PAIN

An L4–L5 disc herniation may irritate a nerve and cause symptoms that travel into the leg—including pain, tingling, numbness or weakness around the shin.

The good news? Many cases can improve with the right conservative rehabilitation plan, gradual strengthening and consistent movement. 💪

Comment REHAB below and I’ll send you the full video to follow.

Need a customised rehabilitation plan? Book an online consultation using the link below:

https://dublinsportsinjuryclinic.setmore.com/

Follow for more advice about disc herniation, sciatica and recovery without surgery.

17/09/2026

Does your herniated disc feel worse in the morning?

Morning stiffness and back pain are common with disc protrusions, extrusions and sequestrations.

Follow these 3 steps:

1️⃣ Do a gentle mobility routine before getting out of bed.

2️⃣ Avoid bending forward first thing in the morning.

3️⃣ Avoid prolonged walking—start with short, comfortable walks instead.

Want my morning mobility routine? Comment “MOBILITY” below and I’ll send it to you.

Need a costumsied rehab plan? Book you're online consultation with the link below 👇

https://dublinsportsinjuryclinic.setmore.com/

Follow for more tips 💪

16/09/2026

⭐ Another incredible recovery story!

When Danish first contacted me, he was suffering from severe lower-back pain and sciatica. He could barely walk, sit, or move comfortably and had been unable to work for a long period.

His MRI showed disc herniations at L4–L5 and L5–S1, and surgery was presented as the most likely next step.

After carefully reviewing his MRI, we started a structured online rehabilitation programme focused on safe movement, gradually rebuilding strength, improving mobility, and restoring his confidence.

With consistency and patience, Danish’s pain gradually reduced, his movement improved, and he returned to his normal daily life and work—without needing surgery. 💪

His story is an important reminder that an MRI is only half the story. With the right guidance and a personalised rehabilitation plan, recovery may be possible without rushing into surgery.

If you’re suffering from sciatica pain, leave a comment saying “SCIATICA” below, and I’ll share a rehabilitation plan with you.

Need personalised support? Book an online consultation with me for a detailed MRI review, professional guidance, and a clear plan for your recovery.

🔗 Book here: https://dublinsportsinjuryclinic.setmore.com/

Follow for more recovery stories, rehabilitation advice, and evidence-based information about back pain and sciatica.

15/09/2026

💉 CAN AN INJECTABLE HYDROGEL REPAIR A DEGENERATED DISC?

A recent study investigated HYDRAFIL—an injectable hydrogel designed to support the centre of a degenerated lumbar disc.

👥 The study included 60 people with chronic disc-related lower-back pain who had not improved after at least six months of conservative treatment. A total of 83 discs were treated, and 56 participants completed the one-year follow-up.

📊 After 12 months, participants reported:

✅ Over 70% reduction in lower-back pain
✅ Over 80% improvement in disability scores
✅ No serious complications during the procedure or at discharge

Promising results—but we must look beyond the headline. ⚠️

This was a small study without a control or placebo group. It excluded people with extruded or sequestered herniations, significant nerve compression, neurogenic claudication and previous surgery at the treated level.

🔍 It also did not prove that the hydrogel regenerated the disc, restored disc height or healed a herniation on MRI.

My opinion: this treatment looks promising, but stronger evidence from larger randomised trials is still needed.

👇 Would you consider it if future research confirmed its effectiveness?

📚 Clerk-Lamalice O, et al. Pain Physician. 2025;28:S203–S213.

BobThePhysio

11/09/2026

Lumbar Spinal Canal Stenosis: 3 Tips to Help You Stay Active

Lumbar spinal canal stenosis commonly causes pain, heaviness, numbness, tingling or weakness in the buttocks and legs, particularly during standing or walking. The symptoms often improve when sitting or leaning forward. Lower-back pain may occur, but it is not always present.

1️⃣ Lose excess weight and lower your BMI
If you are overweight, gradual weight loss may reduce unnecessary pressure on your spine and make everyday movement and exercise easier.

2️⃣ Follow a structured rehabilitation plan
A personalised rehabilitation program can gradually improve your strength, balance, mobility and walking tolerance. Exercises should be progressed according to your symptoms and ability.

3️⃣ Avoid complete bed rest and modify your cardio
Complete bed rest can cause further weakness and reduced mobility. If prolonged walking increases your leg symptoms, try shorter walks with regular breaks. A stationary or recumbent bike may feel more comfortable because the slightly forward-leaning position can reduce symptoms for some people.

If you have lumbar spinal canal stenosis, comment REHAB below and I’ll send you a rehab plan.

References:

1. Knutsson B et al. High Body Mass Index Is Associated With an Increased Risk of Lumbar Spinal Stenosis. Spine, 2015.

2. Schneider MJ et al. Comparative Clinical Effectiveness of Nonsurgical Treatment Methods in Patients With Lumbar Spinal Stenosis. JAMA Network Open, 2019.

3. Comer C et al. Exercise Treatments for Lumbar Spinal Stenosis: A Systematic Review and Intervention Component Analysis of Randomised Controlled Trials. Clinical Rehabilitation, 2023.

Follow for more tips

11/09/2026

Suffering from Foot Drop?

Comment “REHAB” below ⭐LIKE The VIDEO & follow ⭐ I’ll DM you a daily plan to follow 👇

Foot Drop healed without surgery L4 - L5 Disc herniationCAN FOOT ...

09/09/2026

⚡suffering from Sciatica? Commen below (REHAB)⚡
ILL SEND YOU A REHAB PLAN TO FOLLOW.

If you need to review your MRI scan and get a costumised rehab plan 👇

👉 Book your assessment and follow a structured rehab plan.

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

Physiotherapy

08/09/2026

Type REHAB below 👇 I'll DM you & send you a rehab plan before you jump to surgery.

Follow for more rehab & tips.

07/09/2026

Suffering from L4 / L5 - L5–S1 disc herniation? Comment “REHAB” below 👇

⭐LIKE & Follow ⭐I’ll guide you on the next step.

L4–L5 & L5–S1 Disc Bulges: Jake’s Recovery Without SurgeryJake is...

07/09/2026

Simon My online client, From a 12 mm L5–S1 disc protrusion and severe sciatica to weight training, cycling and jogging again 💪

At the beginning of 2026, Simon was experiencing intense back pain, sciatica and numbness down one leg. His pain was around 8/10, and searching online only created more fear, stress and confusion.

He committed to a personalised 20-week rehabilitation program. There was no promise of a quick fix—just education, regular reviews, gradual progression and consistent effort.

By week 10:

✅ Pain reduced from 8/10 to 2/10

✅ Sciatica had settled

✅ Numbness had disappeared

By week 20, he was virtually pain-free and had returned to:

🏋️ Weight training

🚴 Cycling

🏃 Jogging

😴 Sleeping comfortably without pain

Simon achieved this without painkillers, massage, chiropractic treatment or other interventions during his rehabilitation.

His story is a powerful reminder that a frightening MRI does not automatically mean surgery. With the right guidance, patience and consistency, meaningful recovery may still be possible.

If you are struggling with a disc injury or sciatica and would like a second opinion, book an online consultation:

https://dublinsportsinjuryclinic.setmore.com

Rehabilitation BobThePhysio