Bob The Physio

16/01/2026

16/01/2026

Hydrogel Injections & Cervical Disc Degeneration – Are We There Yet? 🤔🦴

You may have seen claims suggesting that hydrogel injections can reverse cervical disc degeneration and eliminate chronic neck pain 💉✨

It’s an appealing message—but clinically, it’s worth pausing to ask whether the evidence truly supports such strong claims ⚠️📚

Key questions that matter 👇

🔬 What type of study is this?

Animal, lab-based, or high-quality human trials?

👥 How many participants were involved?

Small samples limit reliability and generalisation.

⚖️ Was there a control group?

Without one, it’s hard to separate real effects from placebo or natural recovery.

📊 What outcomes were measured?

Pain relief ≠ disc regeneration. Were meaningful MRI changes shown?

⏳ Long-term results?

Disc degeneration is chronic—short-term gains don’t equal lasting change.

Where does the evidence stand? 📉

At present, there is no strong, high-quality human evidence showing that hydrogel injections can reliably reverse cervical disc degeneration or consistently eliminate chronic neck pain.

That doesn’t mean this approach has no future—but it does mean:

➡️ Promising ≠ proven

➡️ Marketing should not outpace science

➡️ Patients deserve evidence-based guidance

What does work? ✅

• Education and reassurance

• Progressive, graded loading

• Cervical strength & motor control

• Lifestyle and ergonomic strategies

These approaches improve pain and function—even when scans don’t change.

Final thought 💡

If you’re unsure what applies to your scan or symptoms, individual assessment matters—not headlines.

👉 Book an assessment or online consultation and let’s build a plan based on evidence, not hype.

References 📚
Moriguchi Y, et al. Spine Journal (2018)
Brinjikji W, et al. AJNR (2015)
Wong JJ, et al. JOSPT (2017)

15/01/2026

Fix your ankle instability. Advanced routine This video focuses on advanced balance and ankle stability exercises designed to improve dynamic c...

14/01/2026

Lumbar Disc Extrusion ≠ Surgery by Default 🚫🔪

A lumbar disc extrusion sounds alarming—but in many cases, the body has a strong capacity to heal when the spine is loaded progressively and intelligently 🧠🏋️‍♂️

🔍 What the evidence shows 📊

Disc extrusions have one of the highest rates of spontaneous reabsorption 🔄

Systematic reviews report ~60–70% partial or complete reabsorption ✅

Extrusions & sequestrations reabsorb faster than bulges or protrusions ⏱️

Structural changes are commonly seen within 3–12 months, with the largest improvements in the first 6 months 📅

Why exercise matters 💪

🔍Exercise does not “push the disc back in” ❌

Instead, it helps to:

- Restore spinal loading tolerance 🧱

- Improve trunk & hip strength to offload the spine 🦵

- Reduce fear, guarding, and deconditioning 🧘‍♂️

- Support circulation & inflammatory processes linked to disc healing 🩸

Key point ⚠️ Rest alone rarely leads to full recovery.

👉 The right exercise, at the right time, at the right dose makes the difference 🎯

Clinical takeaway 🩺 Pain ≠ damage.

MRI findings must always be matched with symptoms, movement, and function 🧩

If you’ve been told you have a lumbar disc extrusion and feel unsure what is safe to do:

👉 Get assessed properly and follow a structured rehab plan—not guesswork 📋

References 📚
Zhong et al., Spine Journal – Higher resorption rates in disc extrusions & sequestrations

Chiu et al., Clinical Rehabilitation – ~66% reabsorption with conservative care

Macki et al., Neurosurgical Focus – Most changes occur within 6–12 months

14/01/2026

How to FIX chronic lower back pain. Step-by-Step 20 Week Plan

Hi Everyone! 👋 I'm Bob Firo, a Physical Therapist with over 15 years of experience helping people globally uncover the root causes of their back pain, conquer their fears, and live pain-free.

I’ve developed a holistic approach to support individuals with chronic lower back pain—without relying on medications, injections, or surgery.

👉 Imagine transforming your life with a simple 20-minute daily routine designed to relieve pain and improve your quality of life.

If you're ready to take charge of your health and embrace a pain-free future, join me on this journey!

📅 Book your appointment now:
https://dublinsportsinjuryclinic.setmore.com

Defeat Chronic Back Pain and Start Living Pain-Free!

Let’s get started on your path to recovery! 💪

Hi Everyone! 👋 I'm Bob Firo, a Physical Therapist with over 15 years of experience helping people globally uncover the root causes of their back pain, conqu...

13/01/2026

DISC DEGENERATION GRADES — WHAT YOUR MRI IS REALLY SHOWING 🧠📸

Seeing Grade I–V disc degeneration on an MRI can look alarming 😟, but it’s important to understand what it actually means.

• Grade I–II: Mild age-related changes 🟢 — commonly seen in people with no back pain

• Grade III: Moderate disc dehydration and early height loss 🟡

• Grade IV–V: Advanced degeneration with structural and signal changes 🔴

🔍👉 Key point: Disc degeneration grade does not reliably predict pain or disability ❌

High-quality research shows these findings are very common in pain-free people.

Pain is influenced by much more than disc structure alone:

• Movement capacity & load tolerance 🏃‍♂️

• Strength, control & conditioning 💪

• Nervous system sensitivity 🧠

• Lifestyle & psychosocial factors 🌍

📌 Your MRI is a snapshot — not a diagnosis and not your future.

With the right education 📚 and progressive rehabilitation 🔄, many people with moderate-to-severe disc degeneration return to normal activity without surgery 🚫🔪

If your MRI report has you worried, get it explained properly and build a plan around function, not fear.

🔗 Book a consultation to review your MRI and recovery options

Reference:

Brinjikji W, Luetmer PH, Comstock B, et al. Systematic literature review of imaging features of spinal degeneration in asymptomatic populations. AJNR Am J Neuroradiol. 2015;36(4):811-816.

10/01/2026

💥 BUILD A BULLETPROOF BODY — ONLINE REHAB THAT ACTUALLY WORKS 💥

Most people stretch, mash, crack, rest… and still end up in pain again.

The key is a structured, progressive rehab plan tailored to your injury.

Here’s how my Online Rehab turns you from injured → confident → bulletproof:

① FIND THE ROOT CAUSE
We assess your movement, strength, history, and aggravating patterns
→ No guessing. No generic exercises.

② CALM THE PAIN + IRRITATION
We use the right exercises and pacing strategies to settle symptoms
→ Pain reduces safely and predictably.

③ MASTER YOUR DAILY MOVEMENTS
How to sit, walk, lift, train, sleep
→ You learn to move without flaring things up.

④ PROGRESS + BUILD CONFIDENCE
Step-by-step loading progression to rebuild strength and resilience
→ You return to work, gym, and life pain-free & stronger than before.

💡This isn’t a quick fix.This is long-term recovery and real capability.💡

Ready to become bulletproof?

Send me a message: “REHAB”


StrengthTraining RehabProgression PainFreeMovement MovementIsMedicine

09/01/2026

L5 - S1 Disc Extrusion Reabsorbed without surgery (online client testimonial) 🎯

Mohnesh is from india and he was suffering from lumbar disc extrusion in his l5 S1 level. He was in sever pain, numbness and partial foot drop and was not able to walk without a limp.

He was booked for surgery but his parents asked him to find alternative solution.

L5 - S1 Disc Extrusion Reabsorbed and fully recovered without surgeryMohnesh is from and he was suffering from lumbar disc extrusion in his l5 S1 leve...

09/01/2026

Hip impingement best exercises In this video I share with you 4 simple but effective exercise for Hip impingement.1- Fire Hydrant 0:272- Glut...

08/01/2026

SUCCESS STORY: Yogesh’s Journey from Pain to Performance 💪

When Yogesh started my online rehabilitation program, he was dealing with both cervical and lumbar disc bulges.

Pain. Restricted movement. Constant uncertainty about what was safe to do—and fear of making things worse.

Fast forward 6 months 👇

Yogesh is now almost completely symptom-free, back in the gym, and training pain-free with confidence.

So what actually changed?

It wasn’t a quick fix.✅️

It wasn’t rest forever.✅️

And it definitely wasn’t just “treating the pain.”

We focused on the big picture: 🔍

• Understanding his diagnosis properly (no fear-based labels)

• A structured daily rehab plan he could actually stick to

• Progressive strength and mobility work

• Rebuilding confidence in movement

• Improving posture, lifestyle habits, and nutrition

✅️Today, Yogesh doesn’t just feel better—
he feels in control of his body again.✨️

If you’re dealing with ongoing neck or back pain, disc bulges, or uncertainty about exercise, you don’t have to guess your way through recovery.

👉 Book an online consultation via the link in the description

👉 Let’s build your success story—step by step.

06/01/2026

🎯 From Surgery Recommendation to full Recovery Without It 🎯 💪

When Mehtaj came to me, he had been diagnosed with an L5-S1 disc herniation with sever Spinal Canal Stenosis.

His MRI was clearly showed the narrowing of the spinal AP canal, and the pain was intense.

Doctors told him he needed surgery, never bend pr train in the gym again, and forgot about the gym. But Mehtaj couldn’t accept that as the end of his story.

He reached out to me in June 2025 — bedridden, in pain, and unable to walk more than a few steps.

Now, just 6 months into his personalised rehab plan, look at the transformation:

✅ Posture significantly improved

✅ Pain reduced from 9/10 to 0/10

✅ Numbness is gone

✅ Walking without limitation

✅ Confidence is back — and back training in the gym pain-free 💪

No surgery. No quick fixes. Just structure, consistency, and belief.

Mehtaj trusted the plan. He stayed consistent.

🎯 This is why we don’t chase random exercises. 🎯

We build a strong foundation — one day at a time.

Your spine is strong. You just need the right path.

—

📩 Ready to start your own recovery journey?

Book a consultation via the link in the bio.

https://dublinsportsinjuryclinic.setmore.com

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