Bob The Physio

03/11/2025

🟩 BACK PAIN RECOVERY ISN’T JUST ABOUT EXERCISE

Bob the Physio, will teach you a holistic approach to help you recover faster — because exercise alone isn’t enough.

🧠 Your movement, mindset, and nutrition all play a role in how your spine heals.

🥦 Why the Right Diet Matters for Back Pain

✅ A healthy diet helps reduce inflammation — one of the biggest drivers of chronic pain.

✅ Adequate protein intake supports disc and muscle repair.

✅ Nutrients like magnesium, vitamin D, and omega-3 promote faster healing and better pain control.

✅ People who follow high-quality diets (whole grains, lean proteins, fruits, and vegetables) are significantly less likely to suffer from chronic spinal pain.

💬 What It Means for You

You can be doing all the right exercises — but if your diet fuels inflammation, your progress will stall.
That’s why at Bob the Physio, we help you combine targeted exercise + anti-inflammatory nutrition + lifestyle guidance to maximise your recovery.

Because true healing is holistic, not just physical.

💬 Ready to start your recovery?

Book your online or in-clinic consultation today and discover how a holistic plan — built around movement, nutrition, and mindset — can help you feel stronger and pain-free again.

https://dublinsportsinjuryclinic.setmore.com/

📚 Reference:

Parenteau-G et al. Major dietary patterns in relation to chronic low back pain. BMC Musculoskeletal Disorders, 2022. Found that a high-protein dietary pattern was inversely associated with chronic low back pain (OR 0.84; 95% CI 0.72–0.97). PubMed ID: 35546233

30/10/2025

Lumbar Disc Extrusion L5 S1 recovery without surgery within 4 Months

Jessica is my online client who lives in UK and has been suffering with L5 S1 disc extrusion and in this video I have shared with you her story.

If you need a 2nd opinion or need a consultation you can book your consultation with the link below.

https://dublinsportsinjuryclinic.setmore.com

discextrusion

Lumbar Disc Extrusion L5 S1 recovery without surgery within 4 monthsJessica is my online client who lives in UK and has been suffering with L5 S1 disc extrus...

28/10/2025

⚡ DYNAMIC NERVE MOBILISATION FOR SCIATICA ⚡

Sciatica often causes sharp, radiating pain down the leg due to irritation of the sciatic nerve — usually from a disc bulge or nerve root compression.

💡 Dynamic nerve mobilisation (neural glides) helps the sciatic nerve move more freely, improves blood flow, and reduces nerve sensitivity — easing pain and restoring normal movement.

📊 Research shows:

A 2023 systematic review & meta-analysis of 20 RCTs found that neural mobilisation significantly reduced both pain (Hedges’ g = −1.097) and disability (Hedges’ g = −0.964) in patients with lumbar radiculopathy.

✅ Movement, not rest, helps recovery.

✅ Neural glides restore mobility & reduce inflammation.

✅ A key tool for sciatica rehab — when done progressively.

📚 Reference:

Lin L-H, Lin T-Y, Chang K-V, Wu W-T, Özçakar L. Neural Mobilization for Reducing Pain and Disability in Patients with Lumbar Radiculopathy: A Systematic Review and Meta-Analysis. Life. 2023; 13(12): 2255.
https://doi.org/10.3390/life13122255

25/10/2025

🚀 EXERCISE VS MANUAL THERAPY — THE REAL GAME CHANGER FOR CHRONIC LOWER BACK PAIN 💪

Chronic lower back pain affects millions, but the question remains — what works best: exercise or manual therapy?

🔍 Here’s what the evidence shows:

A 2024 systematic review and meta-analysis (25 RCTs, J Orthop Sports Phys Ther) compared exercise-based rehab with manual therapy such as massage, mobilization, and manipulation.

✅ Results:

Exercise produced greater long-term improvements in pain and function.

Manual therapy showed short-term relief, but effects faded after 12 weeks.

Combining both (manual therapy + exercise) offered the best short-term comfort and long-term results when exercise remained the foundation.

💡 Bottom line:

Manual therapy can help reduce pain temporarily, but structured, progressive exercise retrains the body, restores movement, and builds resilience — leading to lasting recovery.

🏋️‍♂️ Movement is medicine — but only when done right.
That’s why my programs focus on tailored, progressive exercise for each stage of recovery.

📅 Book your consultation:
👉 www.bobthephysio.com

📖 Reference:

Steffens D. et al. (2024). Exercise vs Manual Therapy for Chronic Low Back Pain: A Systematic Review and Meta-analysis. J Orthop Sports Phys Ther, 54(2): 67–82.

24/10/2025

🚨 EXERCISE AFTER DISC SURGERY WORKS — AND THE DATA PROVES IT! 🚨

💡 A new 2025 meta-analysis (9 RCTs, Am J Phys Med Rehabil) investigated how postoperative exercise affects recovery after lumbar disc herniation surgery.

🔎 Key Findings:

✅ Exercise significantly reduces pain in both short and long term.

✅ Improves disability scores (Oswestry Disability Index) early in recovery.

✅ Boosts quality of life — better physical function, energy, and vitality.

✅ No evidence that “resting longer” improves outcomes — active recovery wins.

⚡ What it means for you:

After disc surgery, movement is medicine.
Structured, progressive exercise leads to faster recovery, less pain, and stronger function long-term.

👉 Whether you’ve just had surgery or are months into your recovery, a tailored rehab plan makes all the difference.

💬 Get back to moving — safely and confidently.
I offer personalized post-surgery rehab, both in-clinic and online.

📅 Book your consultation:

https://dublinsportsinjuryclinic.setmore.com/

📚 Reference:

Jin H, Kwon J, Lee J, et al. Effects of Exercise on Pain and Disability After Lumbar Disc Herniation Surgery: A Systematic Review and Meta-analysis of RCTs. Am J Phys Med Rehabil. 2025;104(6):511–518.

23/10/2025

SCIATICA PAIN RELIEF 🦵🔥

If you suffer from sciatica pain, one simple yet powerful movement to start with is the Cat-Camel (or Cat-Cow) exercise.

This gentle movement mobilizes your spine and pelvis, reducing stiffness and easing tension on the sciatic nerve.

✅ How to do it:

1. Get on all fours (hands under shoulders, knees under hips).

2. Slowly round your back up toward the ceiling (like an angry cat).

3. Then gently arch your back down, lifting your chest and tailbone (like a cow).

4. Move slowly between these two positions — 8–12 reps, 2–3 sets daily.

💡 Why it helps:

Improves lumbar mobility and decreases joint compression.

Promotes nerve gliding and circulation around the irritated nerve root.

Reduces muscle tension in the lower back, glutes, and hamstrings.

Encourages smooth, controlled movement — a key step before adding strengthening work.

✨ Consistency matters! Do this gently every day to keep your spine mobile and relieve that radiating discomfort.

If you still struggle with pain or need a customized rehab plan, you can book your online consultation through the link in my bio.

Follow for more rehab plan.

📚 Reference:

McGill, S. M. (2016). Low Back Disorders: Evidence-Based Prevention and Rehabilitation. 3rd ed. Human Kinetics.
Nourbakhsh, M. R., & Arab, A. M. (2002). Relationship between mechanical factors and incidence of low back pain. Journal of Orthopaedic & Sports Physical Therapy, 32(9), 447–460.

20/10/2025

Happy Diwali 🥳❤️

I've been lucky to work with many patients from india and learn more about their culture. 

May your heart be lighter than a sky lantern and your days warmer than a thousand diyas.

Best Wishes, Bob

18/10/2025

💪 L5–S1 Lumbar Disc Extrusion Recovery — Without Surgery!

Meet Tamara — my online client from 🇦🇪 UAE, who was diagnosed with an L5–S1 lumbar disc extrusion and advised to have surgery.

Through a structured online rehab plan, she regained her strength, mobility, and full function — without going under the knife.

🧠 What is a disc extrusion?

It’s a type of disc herniation where the soft, gel-like center of the spinal disc pushes through its outer layer and extends into the spinal canal — often pressing on nerves and causing pain, numbness, or weakness.
It’s more severe than a disc bulge, but not always a surgical case — many recover naturally with the right guidance and progressive rehab.

👩‍⚕️ Connect with Tamara:
instagram.com/pt__tamara_abudhabi

🌍 𝐂𝐨𝐧𝐧𝐞𝐜𝐭 𝐰𝐢𝐭𝐡 𝐁𝐨𝐛 @ 𝐃𝐮𝐛𝐥𝐢𝐧 𝐒𝐩𝐨𝐫𝐭𝐬 𝐈𝐧𝐣𝐮𝐫𝐲 𝐂𝐥𝐢𝐧𝐢𝐜

💻 Book your online consultation

https://dublinsportsinjuryclinic.setmore.com/

📲 Follow for more recovery stories & expert guidance:

Instagram →

Facebook → Dublin Sports Injury Clinic

Website → www.dublinsportsinjuryclinic.com

16/10/2025

🐟 OMEGA-3 & BACK PAIN 🦴

Can healthy fats really help your back?

Chronic back pain isn’t just mechanical — inflammation often plays a major role.
That’s where Omega-3 fatty acids (EPA & DHA) come in.

💡 How it helps:

Omega-3s help reduce inflammatory molecules and calm the chronic inflammation linked to back pain.

📊 What research shows:

A Mendelian randomization study found higher Omega-3 levels were linked to lower risk of low back pain (Zhou et al., 2022).

In a study of 250 patients, high-dose Omega-3 reduced pain and helped many people stop taking NSAIDs (Maroon & Bost, 2006).

Animal studies show Omega-3s can slow disc degeneration and improve recovery.

💊 Recommended intake:

For anti-inflammatory effects, research suggests 2–3 g daily of combined EPA + DHA, ideally from fish oil or algae-based supplements — under professional guidance.

⚠️ Omega-3s aren’t a quick fix, but combined with rehab, exercise, and lifestyle changes, they can support long-term recovery.

👉 If you suffer from chronic back pain or want a 2nd opinion, contact us today for your online consultation.

https://dublinsportsinjuryclinic.setmore.com/

References:

1. Zhou et al., Front Public Health, 2022 [PMCID: PMC8882682]

2. Maroon & Bost, Surg Neurol, 2006 [PMID: 16531187]

3. Retrospective study on Omega-3 & back pain, Nutrients, 2019 [PMCID: PMC6929565]

16/10/2025

🦵Improve Your Pelvic Control — Reduce Your Lower Back Pain

Did you know that your ability to tilt your pelvis forward and backward (anterior & posterior tilt) plays a big role in how your lower back feels?

When your pelvis moves well, your lumbar spine loads more evenly, your core works more efficiently, and your back feels less stiff and sore.

Research shows that people with lower back pain often have poor coordination between their pelvis and trunk — meaning their spine and hips don’t move in sync.
Training to restore that control can significantly reduce strain on your lower back and improve overall movement efficiency.

✅ Start simple:

Practice gentle anterior/posterior tilts in standing or on all fours.

Focus on smooth, controlled motion — not range or speed.

Once you can control it, integrate the same movement during walking, lifting, or squats.

Improving this coordination isn’t about “core strength” — it’s about teaching your body how to move better. Small, consistent work here can make a huge difference in how your back feels day to day.

📞 If you’re suffering from lower back pain or looking for a second opinion, you can book an online consultation through the link in my bio or visit www.bobthephysio.com.

📖 Reference:
Shannick J, et al. Can training to dissociate trunk and pelvic motion influence control of pelvic motion? Physiotherapy Theory and Practice, 2024. ScienceDirect link

13/10/2025

🚨 EXERCISE WINS OVER MASSAGE FOR CHRONIC NECK PAIN 🚨

💡 A clinical trial from Medicine (Baltimore, 2022) compared a resistance exercise program focused on neck + scapula vs. trapezius massage in people with chronic neck pain (CNP).

🔑 Key Takeaways:

✅ Both groups improved in pain, neck mobility, muscle tone, disability & quality of life — but the resistance exercise group showed greater improvements across most outcomes.

✅ Particularly, changes were stronger in neck disability index (NDI), upper trapezius tone / stiffness, quality of life, and cervical rotation in favour of resistance training.

✅ Intervention was short: 4 weeks, 5 times per week, with elastic band–based resistance exercises.

✅ Limitation:Noo long-term follow-up was done — we don’t know how lasting the effects are.

💬 What this means for you:

Massage can feel good — but strength training + targeted resistance leads to better functional gains in chronic neck pain.

Focusing on scapular and neck muscle balance seems essential (not just massaging tight muscles).

Short-term programs can yield measurable change — but to maintain benefits, you need ongoing, progressive training.

This study reinforces the message: move smart, build strength, don’t just rest.

👉 Want a personalized neck rehab plan that emphasizes resistance training over passive treatments?

I can help — online or in-clinic — tailored to your pain level, mobility, and goals.

📅 Book your consultation or clinic visit with the link in the bio 📎

📚 Reference:

Kang T, Kim B. Cervical and scapula-focused resistance exercise program versus trapezius massage in patients with chronic neck pain: A randomized controlled trial. Medicine (Baltimore). 2022;101(39):e30887.

09/10/2025

Cervical Disc Extrusion Reabsorbed without surgery 💪

Prakash is my online client from who was suffering from cervical disc extrusion.

He was suggested to go for surgery from several surgeons, but he ended up working with me through online rehabilitation, and over the last 11 months, we managed to get him back to full capacity.

Watch his full testimonial in my YouTube channel, Bob The Physio 📽

💻 Start Your Rehab Journey Today

I specialise in helping people recover from chronic back through my holistic online rehab programs. These are tailored to your needs to reduce pain, build strength, and regain confidence in your daily life.

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

Follow
for more rehab and recovery tips 💪