In this episode of the Back Pain Solutions podcast, Ben James and Jacob Steyn dive into a muscle that often flies under the radar - but plays a huge role in your back health and core stability: the latissimus dorsi. Commonly known as the "lats," these powerful muscles are critical for everything from squats and deadlifts to simply opening a door.

Discover how proper lat activation can transform your movement, prevent back pain, and boost performance in daily life and sport. Ben and Jacob break down the anatomy and function of the lats, why they're essential for connecting upper and lower body movement, and how to start activating them today using simple exercises like the lat spread and hand-draw technique.

🎯 Actionable Takeaways:

• Learn the lat spread and hand-draw exercises to activate your lats.

• Incorporate lat engagement into everyday movements.

• Understand how the lats support the thoracolumbar fascia and spine.

Whether you're rehabbing an injury, training for performance, or just trying to move better—this episode is a must-listen.

👉 Learn why slow progress is still progress - and how the right routine can transform recovery.

👉 Got questions? Reach out to Ben or the SmartStrong team for tailored advice and support.

👉 Download the Smart Strong back health ebook for practical strategies to improve your spine health - https://smartstrong.ck.page/dda17bdf60 👉 Got questions? Reach out to Ben or Jacob for expert advice and guidance at info@smartstrong.co.uk 👉 Looking for a personalised approach? Consider a 1:1 program with Smart Strong to tackle your chronic back issues effectively.

Don’t let these common mistakes hold you back from a pain-free life - tune in now! And if you found this episode helpful, please leave us a review to help others take control of their back health.

You can watch on YouTube here.

Resources…

Free webinar: https://www.eventbrite.co.uk/e/1248140093619?aff=oddtdtcreator

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

Send Us A Question…

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

Website...

www.smartstrong.co.uk

In this powerful case study, Jacob Steyn breaks down the complex journey of a 47-year-old sporty woman who battled persistent leg and glute pain for years - with no lasting relief from multiple practitioners. Starting with buttock pain, a swollen-feeling calf, and foot tingling, her symptoms masked a deeper issue: low back instability and nerve tension.

Jacob shares the exact step-by-step rehab approach he used, from initial relaxation and posture work to introducing advanced core stability exercises like bird dogs and side planks. Over five months, with patience and consistency, she returned to pain-free walking - and even started running again.

Whether you're a practitioner or someone struggling with similar symptoms, this episode offers valuable insights into why chronic pain can be misleading, how to assess it properly, and the kind of commitment needed to overcome it.

👉 Learn why slow progress is still progress - and how the right routine can transform recovery.

👉 Got questions? Reach out to Ben or the SmartStrong team for tailored advice and support.

👉 Download the Smart Strong back health ebook for practical strategies to improve your spine health - https://smartstrong.ck.page/dda17bdf60 👉 Got questions? Reach out to Ben or Jacob for expert advice and guidance at info@smartstrong.co.uk 👉 Looking for a personalised approach? Consider a 1:1 program with Smart Strong to tackle your chronic back issues effectively.

Don’t let these common mistakes hold you back from a pain-free life - tune in now! And if you found this episode helpful, please leave us a review to help others take control of their back health.

You can watch on YouTube here: https://youtu.be/2JF9qI4G4d8

Resources…

Free webinar: https://www.eventbrite.co.uk/e/1248140093619?aff=oddtdtcreator

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

Send Us A Question…

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

Website...

www.smartstrong.co.uk

Tight hips? Struggling with deadlifts or squats? In this episode, Ben James dives into the vital connection between hip mobility and lower back health. Answering a listener’s question about hip discomfort during lifts, Ben shares real-world strategies to improve movement, reduce pain, and protect your spine.

Discover why your squat stance might be working against you, and how a sumo-style setup could be the game-changer you’ve been missing. From dynamic mobility drills like the hip airplane and 90-90 switches to power-building moves like goblet and Cossack squats, Ben breaks down the exercises that actually move the needle - without over-stressing your back.

Ben also explores the critical role of individual hip anatomy when it comes to movement quality and performance. Not all hips are built the same, and pushing through pain in pursuit of textbook form can actually do more harm than good. This episode highlights the importance of adapting your training to suit your own range of motion, encouraging a smarter, more sustainable approach to strength and mobility.

You'll learn:

• Why hip stiffness often leads to back pain (and how to fix it)

• How to tailor your stance based on your anatomy

• The key differences between dynamic and static stretching for hip health

• The top 4 mobility exercises to build stronger, more resilient movement patterns

Whether you're lifting for performance, recovery, or daily life - this episode will help you move better and feel stronger.

👉 Got questions? Reach out to Ben or the SmartStrong team for tailored advice and support.

👉 Download the Smart Strong back health ebook for practical strategies to improve your spine health - https://smartstrong.ck.page/dda17bdf60 👉 Got questions? Reach out to Ben or Jacob for expert advice and guidance at info@smartstrong.co.uk 👉 Looking for a personalised approach? Consider a 1:1 program with Smart Strong to tackle your chronic back issues effectively.

Don’t let these common mistakes hold you back from a pain-free life - tune in now! And if you found this episode helpful, please leave us a review to help others take control of their back health.

You can watch on YouTube here: https://youtu.be/ryuC5VufJQs

Resources…

Free webinar: https://www.eventbrite.co.uk/e/1248140093619?aff=oddtdtcreator

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

Send Us A Question…

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

Website...

www.smartstrong.co.uk