In this episode of the podcast, Ben James and Jacob Steyn dive into the critical role hydration plays in maintaining back health. Did you know that the human body is made up of 60-80% water and that your intervertebral discs contain 66-86% water? Proper hydration is essential for keeping these discs healthy and preventing back pain.

The duo explore how chronic dehydration, often linked to modern lifestyles and diuretics like coffee, can lead to weakened and dehydrated discs, exacerbating back issues. They also discuss the science behind proteoglycans and their role in attracting fluid to the discs, underscoring the importance of movement for fluid exchange.

Practical tips include increasing daily water intake, adding electrolytes like magnesium, potassium, and sodium to boost hydration, and ensuring the quality of your drinking water. Learn how small changes in your hydration routine can make a big difference in your back health.

Tune in to discover how staying hydrated can support your spine and overall well-being. Don’t miss this insightful and actionable episode!

You can watch on YouTube here.

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eBook: https://smartstrong.ck.page/dda17bdf60

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In this episode, we dive deep into one of the most common issues lifters face—back pain after squats and deadlifts. Discover the critical reasons why squats can lead to back discomfort, often due to excessive back muscle use, spinal compression, and irritation. Deadlifts, especially from the floor, present a unique challenge in maintaining a neutral spine, particularly in the bottom position.

We explore essential techniques for proper bracing, compression, and core activation to prevent injury and build strength safely. You’ll learn about lower cross syndrome, a common cause of core weakness, and exercises like the baby three-month supine from DNS, which can improve bracing and diaphragm activation.

Actionable insights include:

• How to assess your body positioning and bracing techniques
• Exercises to address lower cross syndrome, focusing on hip mobility and glute activation
• Bracing drills to activate your core, creating stability through your entire lift

Whether you’re new to lifting or looking to fine-tune your technique, this episode offers valuable tips to help you build a pain-free foundation for squats and deadlifts. Tune in to transform your approach and lift smarter, not harder!

You can watch on YouTube here.

Resources…

eBook: https://smartstrong.ck.page/dda17bdf60

Send Us A Question…

https://smartstrong.co.uk/contact-us/

Website...

www.smartstrong.co.uk

In this episode, Ben James and Jacob Steyn dive into a crucial yet often overlooked topic: postpartum back health. They discuss why so many women experience lingering back pain months or even years after childbirth, uncovering the impact of conditions like diastasis recti (abdominal separation) and weak pelvic floors. Ben and Jacob explain how rebuilding core strength and focusing on pelvic floor health can be a game changer for new mothers, helping to reduce back pain and improve overall stability.

With a practical approach, they introduce simple exercises centered around diaphragmatic breathing and core activation, making it easy for new mothers to integrate these movements into daily life. They emphasise the importance of early intervention and core training, offering listeners valuable insights on how to manage and prevent postpartum back issues effectively. This is the first of a multi-episode discussion, so stay tuned for more in-depth guidance and exercises to support postpartum health.

If you’re a new mother or know someone who could benefit, tune in for actionable advice on reclaiming back and core strength!

You can watch on YouTube here.

Resources…

eBook: https://smartstrong.ck.page/dda17bdf60

Send Us A Question…

https://smartstrong.co.uk/contact-us/

Website...

www.smartstrong.co.uk