Back To Movement Podcast

por Bernadett Gazsi

Temporada 1

From Pain to Power: My Low Back Pain Journey and 3 Steps to Relief

The Back to Movement podcast is hosted by Bernadett Gazsi, a back pain expert who shares her personal experience with back pain and her journey to finding relief through pilates. and movement. The podcast aims to help listeners create a life free of back pain by providing the latest scientific research and practical takeaways. Bernadett emphasizes the importance of movement, sleep, and relaxation in managing back pain. The first episode introduces Bernadett's personal story and mission, and provides three tips for managing chronic low back pain. Regular physical exercise, such as pilates, yoga, and walking, can help reduce back pain and improve overall fitness, mobility, and strength. Prioritizing sleep is crucial for managing pain and promoting healing. Incorporating relaxation techniques, such as meditation and massage, can help calm the nervous system and reduce pain signals. Small, consistent steps and the right knowledge and support can lead to a pain-free life. The next episode will feature an interview with Professor Christopher Bono, an expert in orthopedic surgery. My social Media where you can follow me Facebook: https://www.facebook.com/share/6RY2HfKHpbq8drLy/?mibextid=LQQJ4d Instagram: https://www.instagram.com/betkabacktomovement?igsh=MXcwa2poejJzaTFkdA%3D%3D&utm_source=qr

T1 · E1

2 sept 2024

11:00

THE ROLE OF MOVEMENT THERAPY IN TREATING LOW BACK PAIN WITH DR CHRISTOPHER BONO - HARVARD MEDICAL SCHOOL

Dr. Christopher Bono, an expert in orthopedic surgery and spine health, joins host Bernadett Gazsi to discuss back pain. They cover topics such as the commonality of back pain, spine diseases and disorders, acute vs. chronic back pain, the role of movement therapy in treating back pain, the importance of lifestyle changes and regular exercise, the healing time for disc herniation, the truth about disc degeneration, and the importance of evidence-based advice over influencer recommendations. Takeaways Back pain is a common condition that affects almost everyone at some point in their lives. Movement therapy and exercise are key in managing and preventing back pain. Disc herniation can often resolve on its own within 12 to 18 months. Disc degeneration is a natural part of aging and does not necessarily cause pain. It is important to seek evidence-based advice from qualified professionals rather than relying on influencer recommendations. 00:00 Introduction and Overview 03:45 The Commonality and Impact of Back Pain 07:22 Differentiating Acute and Chronic Back Pain 25:18 Debunking Myths About Disc Herniation and Degeneration 29:57 The Importance of Evidence-Based Advice for Back Pain 36:01 The Dangers of Influencer Recommendations 41:50 Conclusion SOCIAL MEDIA FACEBOOK https://www.facebook.com/share/6RY2HfKHpbq8drLy/?mibextid=LQQJ4d INSTAGRAM https://www.instagram.com/betkabacktomovement?igsh=MXcwa2poejJzaTFkdA%3D%3D&utm_source=qr Professor Christopher Bono https://researchers.mgh.harvard.edu/profile/14379751/Christopher-Bono https://www.massgeneral.org/doctors/20375/christopher-bono

T1 · E2

2 sept 2024

42:27

Unlocking the Secrets of Sleep: How Better Sleep Can Transform Your Pain and Well-being with Dr. Nishi Bhopal

Dr. Nishi Bopa, a triple board certified physician with advanced training in sleep medicine and psychiatry, shares insights on sleep, its impact on pain, and the importance of a healthy sleep routine. She discusses the prevalence of sleep issues, the role of melatonin, the impact of stress and anxiety on sleep, and the benefits of napping. Dr. Bopa also provides practical tips for improving sleep quality and addressing insomnia. Dr. Nishi Bhopal discusses the importance of reframing our relationship with sleep, the impact of sleep deficiency on chronic pain, the connection between exercise and sleep quality, and tips for improving sleep. She also addresses the significance of sleep architecture and the role of room temperature in promoting sleep. The conversation provides valuable insights into sleep hygiene and its impact on overall health and well-being. Sleep issues are incredibly common, with a significant portion of the population experiencing some form of sleep deprivation or sleep insufficiency. Melatonin is a hormone produced in the body that regulates sleep-wake cycles and has anti-inflammatory and antioxidant effects. It can be beneficial for regulating sleep and addressing chronic pain. Stress and anxiety can significantly impact sleep quality, and addressing these mental health issues can lead to improved sleep. Napping can be restorative and beneficial for cognition and energy levels, but it may not be recommended for individuals struggling with insomnia. Practical strategies for improving sleep quality include reframing thoughts about sleep, shifting the focus to relaxation, and avoiding excessive screen time before bed. Dr. Bopa emphasizes the importance of a holistic approach to addressing sleep issues, including identifying underlying causes and using a whole-body approach to mental health and sleep. Reframe your relationship with sleep to improve sleep quality. Sleep deficiency can increase sensitivity to pain and hinder the body's healing and restoration processes. Regular exercise promotes better sleep quality and overall well-being. Consistent wake-up times and spending less time in bed can improve sleep efficiency. Room temperature and pre-sleep routines can impact sleep onset and quality. Chapters 00:00 Understanding Sleep and Its Impact on Health 03:12 Melatonin and Its Role in Sleep Regulation 09:06 The Influence of Stress and Anxiety on Sleep Quality 15:29 The Benefits and Considerations of Napping 23:22 A Holistic Approach to Addressing Sleep Issues 28:03 The Impact of Sleep Deficiency on Chronic Pain 34:36 Exercise and Sleep Quality 39:37 Optimizing Sleep Architecture and Room Temperature 45:01 Tips for Improving Sleep My social Media where you can follow me Facebook::https://www.facebook.com/share/qhFXAdYWXZbcBwWC/?mibextid=LQQJ4d Instagram: https://www.instagram.com/betkabacktomovement?igsh=MXcwa2poejJzaTFkdA%3D%3D&utm_source=qr

T1 · E3

2 sept 2024

47:23

Exercise for Immunity: Unlocking the Health Benefits of Physical Activity for people with Autoimmune conditions with Dr David Nieman

In this episode of the Back to Movement podcast, host Bernadett Gazsi welcomes Dr. David Neiman, a leading expert in exercise and nutrition immunology. They discuss the significant impact of exercise on inflammation and autoimmune diseases, emphasizing the importance of maintaining a healthy weight and engaging in moderate physical activity. Dr. Neiman shares insights from his extensive research, highlighting how regular exercise can enhance immune function and improve mental health. The conversation also covers practical tips for individuals with autoimmune disorders, the multifactorial nature of chronic pain, and the importance of finding enjoyable forms of exercise to ensure long-term adherence. Takeaways Regular moderate exercise boosts immune function. Being lean and fit is crucial for controlling inflammation. Exercise can help manage symptoms of autoimmune diseases. Chronic back pain is influenced by multiple factors. Moderate exercise like brisk walking is sufficient for health benefits. Mental health improves significantly with regular physical activity. Finding enjoyable exercise is key for long-term success. Autoimmune diseases are more common than many realize. Diet and exercise should be balanced for optimal health. Consulting with healthcare professionals is essential for exercise planning. Chapters 00:00 Introduction and Background of Dr. David Neiman 01:28 The Relationship Between Exercise and Inflammation 06:53 The Impact of Inflammation on Autoimmune Diseases 09:13 The Multifactorial Nature of Chronic Back Pain 18:17 Understanding Autoimmune Diseases 22:03 The Effects of Exercise on Inflammation in Autoimmune Diseases 26:50 The Relationship Between Autoimmune Conditions and Chronic Pain 28:10 The Role of Physical Activity in Managing Autoimmune Symptoms 32:28 Exercise Recommendations for People with Autoimmune Disorders 41:15 Tips for Starting and Staying Consistent with Exercise 47:37 The Future of Exercise in Managing Autoimmune Disorders 52:01 Conclusion and Final Thoughts

T1 · E4

15 sept 2024

53:50

Most Effective Low Back Pain Treatment Strategies Explained with Dr Thiru Annaswamy

In this episode of the Back to Movement podcast, host Bernadett Gazsi and Dr. Thiru Annaswamy explore the complexities of low back pain, discussing its causes, prevalence, and the most effective treatment strategies. If you’ve been wondering about how to manage or treat chronic low back pain, this episode breaks down the differences between specific vs. non-specific low back pain, why movement is essential, and how a multimodal approach—combining manual therapy, exercise, and other therapies—leads to better outcomes. Dr. Annaswamy shares insights into the biopsychosocial model of pain management and debunks common myths surrounding low back pain treatments. You’ll also learn about current clinical guidelines for low back pain, the importance of lifestyle changes, and why patient-provider communication is key to long-term pain relief. Key takeaways include: Why manual therapy alone isn’t enough for lasting low back pain relief. How lifestyle factors impact chronic low back pain. Effective ways to manage and treat low back pain. The significance of the biopsychosocial model in pain management. Common misconceptions about low back pain and how to avoid them. If you're looking for the best ways to manage your low back pain through evidence-based treatment, this episode is packed with expert advice and practical tips! Timestamps: 0:00 Introduction 2:30 Causes of Low Back Pain 6:45 Importance of Movement for Pain Relief 12:10 Specific vs. Non-Specific Low Back Pain 16:30 The Biopsychosocial Model of Pain Management 21:00 Multimodal Treatment Approaches 25:50 Debunking Common Myths 31:15 Clinical Guidelines for Low Back Pain "Discover the truth about low back pain treatments in this episode of the Back to Movement podcast with Dr. Thiru Annaswamy." "Learn why movement is crucial for managing low back pain and the importance of a multimodal approach to treatment." "Explore the differences between specific and non-specific low back pain, and how the biopsychosocial model helps in pain management." "Dr. Thiru Annaswamy breaks down clinical guidelines and common myths surrounding low back pain treatment." "Get insights on why lifestyle changes and patient-provider communication are key to long-term low back pain relief."

T1 · E5

30 sept 2024

48:12

Why Perfect Posture is a Myth with Mila Aleshina

In this episode of the Back to Movement podcast, host Bernadett Gazsi and guest Mila Alashina delve into the complexities of posture, back pain, and the importance of movement. They discuss the myths surrounding posture, the role of stress and mood in physical alignment, and the multifactorial nature of back pain. The conversation emphasizes the need to focus on movement and physical activity rather than striving for a 'perfect' posture. They also touch on the pressures placed on children regarding posture and the importance of allowing natural movement variability for overall health and well-being. Takeaways Good posture doesn't prevent back pain. Every posture is a poor posture if held too long. Movement is lotion for the body. Your best posture is your next posture. We were born to move, not to sit still. Posture is subjective and varies for everyone. Confidence in movement leads to better posture. Children are naturally pain-free and mobile. Exercise can improve posture to some degree. Explore different postures and positions. You can find Mila Aleshina here: https://incorpostudio.com

T1 · E6

14 oct 2024

48:08

CAN DIET IMPACT CHRONIC BACK PAIN? with Anette Lindquist: naturopathic nutritionist therapist

In this episode, host Bernadett Gazsi interviews Annette Lindquist, a naturopathic nutritionist therapist, about the impact of diet on chronic low back pain. They discuss how inflammation in the body can be influenced by what we eat and the health of our gut. Annette shares her personal experience with burnout and how it led her to study naturopathic nutrition. They explore the connection between stress, gut health, and inflammation, and the importance of maintaining a balanced diet with antioxidants and anti-inflammatory foods. In this conversation, Bernadett and Anette discuss the relationship between diet and chronic pain. They explore how certain foods can trigger inflammation and exacerbate pain, while others can help reduce inflammation. They also touch on the impact of stress and mental health on diet and pain, as well as the role of exercise in reducing inflammation. Anette recommends following a Mediterranean diet, incorporating omega-3 fatty acids and antioxidants, and being kind to oneself when it comes to food choices. She also emphasizes the importance of spending time in nature and finding inner peace. Takeaways Diet can have an impact on chronic low back pain by influencing inflammation in the body. The health of our gut, including the microbiome and intestinal permeability, plays a role in inflammation. Stress can suppress the immune system and affect digestion, leading to inflammation. A balanced diet with antioxidants and anti-inflammatory foods can help reduce inflammation. Individual tolerance to certain foods may vary, and it's important to find a diet that works for each person. Certain foods can trigger inflammation and exacerbate chronic pain, while others can help reduce inflammation. Stress and mental health can affect diet and contribute to chronic pain. Exercise plays an important role in reducing inflammation, but it's important to consider individual circumstances and stress levels. Following a Mediterranean diet, incorporating omega-3 fatty acids and antioxidants, and being kind to oneself when it comes to food choices can support overall health and reduce inflammation. Spending time in nature and finding inner peace can also contribute to overall well-being and pain management. "I had a burnout and that kind of prompted me to studying because I was looking for different ways of healing." "Inflammation and the immune system, we have the immune system in our guts. We have about 75 to 80% of our immune system in our guts." "We need inflammation. We wouldn't survive without inflammation. That's what we need. And if we didn't have it, we would die, literally." "Food can actually affect chronic low back pain" "Stress and mental health affect diet and chronic pain" "Exercise plays an important role in reducing inflammation" Anette Lindquist : http://www.anettelindquist.com Chapters 00:00 Introduction and Background 04:34 The Gut-Immune System Connection and Inflammation 08:25 Stress, Digestion, and Inflammation 12:41 Antioxidants and Anti-Inflammatory Foods 26:16 The Impact of Diet on Chronic Pain 29:04 Stress, Mental Health, and Diet 37:40 Exercise and Inflammation 43:02 Following a Mediterranean Diet for Pain Management 53:51 Finding Inner Peace and Nourishing the Body

T1 · E7

28 oct 2024

57:24

Empowering Women with Autoimmune Conditions: The Transformative Power of Movement

In this episode, host Bernadett Gazsi interviews Diane Bondy, a yoga and pilates teacher, about the role of movement and exercise in managing autoimmune conditions. Diane shares her personal journey with Graves' disease and how she learned to listen to her body's needs. They discuss the importance of movement for overall health and well-being, and how it can help individuals with autoimmune conditions. Diane emphasizes that movement is life and encourages listeners to find a movement practice that works for them. The conversation explores the importance of movement and exercise for healing and overall well-being. Dianne and Bernadett share personal stories and insights about the benefits of staying active, even with autoimmune conditions. They emphasize the need to listen to your body, start slow, and find activities that you enjoy. They also discuss the societal pressure to exercise for appearance rather than for health and happiness. Movement is essential for overall health and well-being, especially for individuals with autoimmune conditions. Listening to your body and giving it the movement it needs can help manage symptoms and improve quality of life. There is no one-size-fits-all approach to movement - find a practice that works for you and brings you joy. Movement can improve flexibility, strength, balance, and confidence, leading to a better quality of life. Prioritizing self-care and finding ways to reduce stress are important for managing autoimmune conditions. Movement is essential for healing and overall well-being. Consult with a healthcare professional to understand your body's needs and get appropriate treatment. Start slow and gradually increase your activity level. Find activities that you enjoy and make movement fun. Listen to your body and adjust your exercise routine accordingly. Don't exercise solely for appearance; prioritize your health and happiness. "Movement really is life." "Movement equals life. Movement equals longevity." "Moving your body is giving your body the tools to heal itself." Chapters 00:00 Introduction to Diane Bondy and the Topic of Autoimmune Conditions 08:11 Diane's Personal Journey with Graves' Disease 21:03 Challenging Societal Expectations and Finding Purpose 25:31 The Importance of Movement for Managing Autoimmune Conditions 30:23 The Benefits of Movement for Overall Health and Well-being 30:52 The Healing Power of Movement 32:19 Listening to Your Body and Starting Slow 36:35 Finding Joy in Movement 48:33 Challenging Societal Pressure to Exercise for Appearance

T1 · E8

11 nov 2024

55:30

This Is How Moms Can Manage Back Pain and Still Enjoy The Holiday Prep

Summary In this episode of the Back to Movement podcast, host Bernadett Gazsi discusses how moms can navigate the holiday season while managing back pain. She highlights the challenges of holiday preparations and offers practical tips to ease the strain, emphasizing the importance of planning, delegating tasks, movement and taking care of oneself. The episode aims to empower mothers to enjoy the festive season without being sidelined by back pain. Takeaways The holidays can be stressful, especially for moms. Prolonged sitting or standing in one position can cause back pain. Awkward movements during decorating can lead to discomfort. Heavy lifting can strain your back, especially during the holidays. Stress and fatigue contribute to back pain during festive preparations. Planning ahead can help manage holiday tasks more effectively. Delegating tasks can lighten the load and involve family. Incorporating breaks and stretching, movement can relieve tension. Letting go of perfection can reduce holiday stress. Creating play zones for kids can help manage their energy while you work. " Change your position often" "Plan ahead, spread out tasks." "Let go of perfection." "Take shortcuts guilt free."

T1 · E9

25 nov 2024

8:40

"How Movement Helps Me Cope With Raising a Child with a Disability" - A Mom shares her story

In this episode of the Back to Movement podcast, host Bernadette Gazsi speaks with Amanda, a mother of five who has navigated the challenges of raising a child with a disability while prioritizing her health and fitness. Amanda shares her inspiring journey of finding motivation through her son's needs, the impact of movement on her daily life, and the evolution of her perspective on self-care. She emphasizes the importance of resilience, the necessity of taking care of oneself to care for others, and offers practical advice for mothers struggling to find time for exercise. Amanda's story serves as a powerful reminder that even in the busiest seasons of life, prioritizing health and well-being is essential. Chapters: 00:00 Introduction to Amanda's Journey 02:50 Finding Strength Through Movement 05:41 Balancing Motherhood and Self-Care 08:34 Overcoming Physical and Mental Challenges 11:48 The Impact of Movement on Daily Life 14:38 Motivation and Commitment to Fitness 17:46 Evolving Perspective on Self-Care 20:40 Lessons on Resilience and Growth 23:46 Realizing Progress and Enjoying Life 26:39 Advice for Moms on Health and Fitness 29:33 The Importance of Consistency and Time 32:27 Final Thoughts and Key Takeaways Takeaways Amanda's journey began with the need to care for her son. Finding time for fitness can be achieved with a flexible schedule. Self-care is essential for being able to care for others. Movement has significantly improved Amanda's ability to manage daily tasks. Consistency and time are key to seeing results in fitness. Moms can find small pockets of time for exercise throughout the day. It's important to have a commitment to stay motivated. Pain management requires a holistic approach, including movement and sleep. Resilience is about focusing on the next step, not the entire journey. Every challenge can provide a lesson for personal growth.

T1 · E10

9 dic 2024

44:27

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