Building Bulletproof Backs - Holistic Back Pain Relief with Marion McRae

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Welcome to the 30 th episode of the Building a Bulletproof Back podcast.

To Build your own Bulletproof Back go Here

This podcast aims to empower listeners with HOPE that healing is possible when you know how. We discuss strategic tools addressing mindset, movement & emotional health.

I am your host, Marion McRae,  physiotherapist, psychedelic assisted therapist,  & movement addict on a mission to see the existing model of treating back pain evolve. 

Our feet are more than shock absorbers. They are a neurosensory foundation that shapes posture, breath, pelvic floor timing and the way the spine loads. In this conversation, Dr Emily Splichal (functional & regenerative podiatry) breaks down how foot type (flat, neutral, high/rigid), sensory input, and fascia chains from toes to tongue influence low-back stability, and how to build a stable “neutral foot” before you train. We also explore movement literacy, why small, safe reps beat hero sets, and how to keep people moving even with chronic presentations. 

What you’ll learn

• How foot posture and the foot tripod (1st/5th met heads + heel), toe purchase, and hip-led arch lift create a stable base for the spine
• Why sensory stimulation of the feet/hands can improve awareness, muscle activation, and circulation
• Movement literacy: layering alignment, breath, pelvic floor and gait so the nervous system says “yes”
• Practical starting points for flat, neutral and high-arched feet (support, strength, mobility—often a blend)

Dr Emily — functional & regenerative podiatrist, clinician-educator, founder of Barefoot Strong; creator of NABOSO neurosensory products; host of the Root to Rise podcast. She sees patients virtually worldwide.

Resources & links mentioned - 

https://www.naboso.com/
https://dremilysplichal.com/
https://www.youtube.com/@NabosoTechnology

Books by Dr Emily

• Barefoot Strong — foot-to-core sequencing for balance, strength and movement
• Sensory Sapiens — fascia, emotion, gait and nervous-system-led movement

We’ve just launched a brand new fan mail feature on our podcast! 

Now, you can drop us a comment, or ask us any burning questions you have about back pain. I’ll be taking those questions and answering them over on our Bulletproof Backs YouTube channel. 

We’ve just launched a brand new fan mail feature on our podcast! Now, you can drop us a comment, share the podcast with your friends, or ask us any burning questions you have about back pain. I’ll be taking those questions and answering them over on our Bulletproof Backs YouTube channel. 

So, don’t be shy! Send in your comments and questions, and let's keep the conversation going. Your feedback means the world to us, and we can't wait to hear from you!

Support the show

🔎 What could your back pain blindspot be? Take the free two-minute quiz to discover whether a mental, emotional, movement or load pattern may be keeping your pain cycle going.

Take the quiz: https://bulletproofbacks.com/back-pain-blindspot-quiz-page?utm_source=podcast&utm_medium=show_notes&utm_campaign=blindspot_quiz

💬 Keep the conversation going: send Fan Mail through your podcast app or email [email protected].

Send us Fan Mail

Welcome to the 29 th episode of the Building a Bulletproof Back podcast.

To Build your own Bulletproof Back go Here

This podcast aims to empower listeners with HOPE that healing is possible when you know how. We discuss strategic tools addressing mindset, movement & emotional health.

I am your host, Marion McRae,  physiotherapist, psychedelic assisted therapist,  & movement addict on a mission to see the existing model of treating back pain evolve. 

In this round-table with Dr Guy Bewick (Univ. of Aberdeen), Prof Chih-Cheng Chen (Academia Sinica), Dr Robert Banks (Durham University), and Dr Jiann-Her Lin (Taipei Medical University Hospital), we explore research showing that chronic, muscle-type soreness, called “sng” in Taiwanese/Mandarin, runs on a separate physiological pathway from sharp, injury-type pain. The team describe how glutamate released in muscle can drive a distinct circuit, why standard painkillers often miss it, and how a newly identified glutamate receptor target could open drug development for conditions like fibromyalgia, DOMS, rheumatoid arthritis pain, and persistent pain post surgery.

Research Link - https://www.abdn.ac.uk/news/24440/

What we cover

• What “sng” means culturally and clinically, and how it differs from sharp pain. 
• Evidence that proprioceptive pathways (not classic nociceptors) can carry sng-type signals.
• The muscle glutamate → unusual receptor mechanism; blocking it stopped chronic pain signalling in models. 

Key takeaways

• Different pathway, different tools: The “ache/sour” sng signal often doesn’t respond to common analgesics because it’s not the same pathway as sharp pain. New drug targets are now on the table. 
• Why some patients don’t fit the script: Post-surgery or long-standing back pain can persist as sng even when scans look fine and sharp pain has eased. 

Guests

• Dr Guy Bewick, University of Aberdeen (neuroscience of muscle receptors & glutamate signalling). 
• Prof Chih-Cheng Chen, Academia Sinica (pain biology; led the broader sng program). 
• Dr Robert Banks, Durham University (long-time collaborator on muscle spindle physiology). 
• Dr Jiann-Her Lin, Taipei Medical University Hospital (spine surgery; clinical observations of sng in patients). 

We’ve just launched a brand new fan mail feature on our podcast! Now, you can drop us a comment, share the podcast with your friends, or ask us any burning questions you have about back pain. I’ll be taking those questions and answering them over on our Bulletproof Backs YouTube channel. 

So, don’t be shy! Send in your comments and questions, and let's keep the conversation going. Your feedback means the world to us, and we can't wait to hear from you!

Support the show

🔎 What could your back pain blindspot be? Take the free two-minute quiz to discover whether a mental, emotional, movement or load pattern may be keeping your pain cycle going.

Take the quiz: https://bulletproofbacks.com/back-pain-blindspot-quiz-page?utm_source=podcast&utm_medium=show_notes&utm_campaign=blindspot_quiz

💬 Keep the conversation going: send Fan Mail through your podcast app or email [email protected].

Send us Fan Mail

Welcome to the 28th episode of the Building a Bulletproof Back podcast.

To Build your own Bulletproof Back go Here

This podcast aims to empower listeners with HOPE that healing is possible when you know how. We discuss strategic tools addressing mindset, movement & emotional health.

I am your host, Marion McRae,  physiotherapist, psychedelic assisted therapist,  & movement addict on a mission to see the existing model of treating back pain evolve. The current model is broken. It focusses almost entirely on the physical body, neglecting the fact that we are all both thinkers and feelers. When the thoughts in our head, and the emotions in our bodies are less than optimal, we fail to thrive.

In Episode 28 of the Bulletproof Backs Podcast, Marion sits down with Bianca — a courageous young woman who went from months bedridden with severe back pain to rebuilding her life through patience, persistence, and self-compassion.

Bianca shares her deeply personal journey of numbness, loss of mobility, over-medication, and the emotional toll of pain. More importantly, she offers hope to anyone currently struggling. Her story is one of radical acceptance, learning to do the “next best thing,” and using simple routines to regain strength and confidence.

Bianca’s Top 3 Back Pain Tips:

1. Do the Next Best Thing – Progress isn’t perfect; even the smallest step counts.
2. Radical Acceptance – Acknowledge your reality without judgment to move forward.
3. Build Small Routines – Daily goals, no matter how tiny, restore control and confidence.

If you’re seeking inspiration and practical wisdom on your back pain journey, this episode is not to be missed.

We’ve just launched a brand new fan mail feature on our podcast! Now, you can drop us a comment, share the podcast with your friends, or ask us any burning questions you have about back pain. I’ll be taking those questions and answering them over on our Bulletproof Backs YouTube channel. 

So, don’t be shy! Send in your comments and questions, and let's keep the conversation going. Your feedback means the world to us, and we can't wait to hear from you!

Support the show

🔎 What could your back pain blindspot be? Take the free two-minute quiz to discover whether a mental, emotional, movement or load pattern may be keeping your pain cycle going.

Take the quiz: https://bulletproofbacks.com/back-pain-blindspot-quiz-page?utm_source=podcast&utm_medium=show_notes&utm_campaign=blindspot_quiz

💬 Keep the conversation going: send Fan Mail through your podcast app or email [email protected].

Send us Fan Mail

Welcome to the 27th episode of the Building a Bulletproof Back podcast.

To Build your own Bulletproof Back go Here

This podcast aims to empower listeners with HOPE that healing is possible when you know how. We discuss strategic tools addressing mindset, movement & emotional health.

I am your host, Marion McRae,  physiotherapist & movement addict on a mission to see the existing model of treating back pain evolve. The current model is broken. It focusses almost entirely on the physical body, neglecting the fact that we are all both thinkers and feelers. When the thoughts in our head, and the emotions in our bodies are less than optimal, we fail to thrive.

What does back pain look like through the lens of Chinese medicine?

In this episode, Maz is joined by Chinese medicine practitioner Riccardo Galleotti to explore how energetic patterns, emotions, organ health, and meridian theory all play a role in persistent back pain.

Together, they unpack the deeper wisdom of traditional Chinese approaches—looking beyond the muscles and into the energy body, discussing how grief, fear, and lifestyle can show up as physical pain… and what you can do to restore balance.

Whether you’re curious about Eastern medicine or just tired of symptom-focused solutions, this episode offers a refreshing, whole-body perspective.

To Find More from Riccardo = Visit The Body Lab Canberra 

https://www.thebodylab.au/riccardo-therapist

We’ve just launched a brand new fan mail feature on our podcast! Now, you can drop us a comment, share the podcast with your friends, or ask us any burning questions you have about back pain. I’ll be taking those questions and answering them over on our Bulletproof Backs YouTube channel. 

So, don’t be shy! Send in your comments and questions, and let's keep the conversation going. Your feedback means the world to us, and we can't wait to hear from you!

Support the show

🔎 What could your back pain blindspot be? Take the free two-minute quiz to discover whether a mental, emotional, movement or load pattern may be keeping your pain cycle going.

Take the quiz: https://bulletproofbacks.com/back-pain-blindspot-quiz-page?utm_source=podcast&utm_medium=show_notes&utm_campaign=blindspot_quiz

💬 Keep the conversation going: send Fan Mail through your podcast app or email [email protected].

Send us Fan Mail

Welcome to the 26th episode of the Building a Bulletproof Back podcast.

To Build your own Bulletproof Back go Here

This podcast aims to empower listeners with HOPE that healing is possible when you know how. We discuss strategic tools addressing mindset, movement & emotional health.

I am your host, Marion McRae,  physiotherapist & movement addict on a mission to see the existing model of treating back pain evolve. The current model is broken. It focusses almost entirely on the physical body, neglecting the fact that we are all both thinkers and feelers. When the thoughts in our head, and the emotions in our bodies are less than optimal, we fail to thrive.

In this episode, Marion McRae is joined by Brian Traskos, founder of the Somatic Coaching Academy, to explore the deep, emotional roots of back pain—and how somatic awareness can unlock lasting healing.

Brian shares his personal back pain journey, which began at 14 after lifting heavy weights during a time of grief and emotional suppression. For years, his pain cycled on and off—until he discovered the missing piece: the frustration-pain loop and its deeper emotional connections.

Together, Maz and Brian dive into the mind-body connection, grief, self-punishment, and why pain is never just “in your tissues.”

💡 Brian’s Top 3 Somatic Insights for Back Pain Recovery:

1. Focus on what you can do – even with pain in the background. Tune into healthy sensations using breath, gentle movement, and somatic touch.

2. Keep moving forward – have something meaningful in your life that keeps you engaged and purposeful.

3. Don’t do it alone – work with a somatic professional who understands the full biopsychosocial model of pain.

Whether you’re stuck in a chronic pain cycle or looking for a more holistic path to healing, this episode is full of practical wisdom, emotional insight, and nervous-system-friendly tools.

To Find More from Brian At the Somatic Coaching Academy, go here - 

https://somaticcoachingacademy.com/

We’ve just launched a brand new fan mail feature on our podcast! Now, you can drop us a comment, share the podcast with your friends, or ask us any burning questions you have about back pain. I’ll be taking those questions and answering them over on our Bulletproof Backs YouTube channel. 

So, don’t be shy! Send in your comments and questions, and let's keep the conversation going. Your feedback means the world to us, and we can't wait to hear from you!

Support the show

🔎 What could your back pain blindspot be? Take the free two-minute quiz to discover whether a mental, emotional, movement or load pattern may be keeping your pain cycle going.

Take the quiz: https://bulletproofbacks.com/back-pain-blindspot-quiz-page?utm_source=podcast&utm_medium=show_notes&utm_campaign=blindspot_quiz

💬 Keep the conversation going: send Fan Mail through your podcast app or email [email protected].

Send us Fan Mail

Welcome to the 25 th episode of the Building a Bulletproof Back podcast.

To Build your own Bulletproof Back go Here

This podcast aims to empower listeners with HOPE that healing is possible when you know how. We discuss strategic tools addressing mindset, movement & emotional health.

I am your host, Marion McRae,  physiotherapist & movement addict on a mission to see the existing model of treating back pain evolve. The current model is broken. It focusses almost entirely on the physical body, neglecting the fact that we are all both thinkers and feelers. When the thoughts in our head, and the emotions in our bodies are less than optimal, we fail to thrive.

Struggling with back pain and unsure where to turn? In this episode, we dive deep into the therapeutic relationship—why finding the right therapist can be the game-changer in your recovery.

💡 Topics Covered:
✔️ The importance of pre-hab before back surgery
✔️ How to find a therapist who truly listens
✔️ Why trusting your therapist & your body is crucial
✔️ The power of slivers of joy in the healing process

Join me, Nicole Millar (back pain warrior), and Isobel Barak (expert physiotherapist) as we unpack what makes a quality therapeutic relationship and how to avoid feeling stuck in your recovery.

Resources - 

To book a Consultation with Isobel Barak - Expert Physiotherapist based in the Margaret River Region of Western Australia, go to - 

https://www.movement-solutions.physio/

We’ve just launched a brand new fan mail feature on our podcast! Now, you can drop us a comment, share the podcast with your friends, or ask us any burning questions you have about back pain. I’ll be taking those questions and answering them over on our Bulletproof Backs YouTube channel. 

So, don’t be shy! Send in your comments and questions, and let's keep the conversation going. Your feedback means the world to us, and we can't wait to hear from you!

Support the show

🔎 What could your back pain blindspot be? Take the free two-minute quiz to discover whether a mental, emotional, movement or load pattern may be keeping your pain cycle going.

Take the quiz: https://bulletproofbacks.com/back-pain-blindspot-quiz-page?utm_source=podcast&utm_medium=show_notes&utm_campaign=blindspot_quiz

💬 Keep the conversation going: send Fan Mail through your podcast app or email [email protected].

Send us Fan Mail

Welcome to the 24 th episode of the Building a Bulletproof Back podcast.

To Build your own Bulletproof Back go Here

This podcast aims to empower listeners with HOPE that healing is possible when you know how. We discuss strategic tools addressing mindset, movement & emotional health.

I am your host, Marion McRae,  physiotherapist & movement addict on a mission to see the existing model of treating back pain evolve. The current model is broken. It focusses almost entirely on the physical body, neglecting the fact that we are all both thinkers and feelers. When the thoughts in our head, and the emotions in our bodies are less than optimal, we fail to thrive.

In this episode, Meera shares her transformative journey of overcoming chronic back pain through mental and emotional strategies, highlighting the impact on physical health. She discusses her struggle since a fall at 12, leading to a life-changing experience that altered her perception of pain. She explores Ascension and surrender as paths to living harmoniously with pain, emphasizing its role in personal growth.

Meera's Top tips - 

1. Put less effort into movement: This reduces effort and can lead to more flexibility and relaxation.
2. Observe the body without agenda: By closing your eyes and purely observing your body sensations without judgment or a healing agenda, you can initiate healing. This practice can soothe pain and highlight areas of resistance.
3. Recognize the pain story: Noticing the thoughts surrounding your pain helps in becoming more aware of the dialogue about your pain. By becoming conscious of these thoughts, the suffering, which is an unconscious process, begins to diminish.

Meera's Resources - 

Website:
https://boundless-meditation.co.uk/

Books:
Peace or Pain: Discovering the unbroken you and changing your relationship with pain https://amzn.eu/d/4A385VG

Surrender is good for the Soul: The art of surrendering to gain fulfilment in life https://amzn.eu/d/8M0svpd

Peace or Pain Workbook and Journal
https://amzn.eu/d/duapLI5

YouTube Channel:
https://youtube.com/@MeeraIshaya73?si=9sluPPOUclvdp87N

Feel the Body 1 Meditation 

https://youtu.be/ftVYZf5T_3c

Support the show

🔎 What could your back pain blindspot be? Take the free two-minute quiz to discover whether a mental, emotional, movement or load pattern may be keeping your pain cycle going.

Take the quiz: https://bulletproofbacks.com/back-pain-blindspot-quiz-page?utm_source=podcast&utm_medium=show_notes&utm_campaign=blindspot_quiz

💬 Keep the conversation going: send Fan Mail through your podcast app or email [email protected].

Send us Fan Mail

Welcome to the 23 nd episode of the Building a Bulletproof Back podcast.

To Build your own Bulletproof Back go Here

This podcast aims to empower listeners with HOPE that healing is possible when you know how. We discuss strategic tools addressing mindset, movement & emotional health.

I am your host, Marion McRae,  physiotherapist & movement addict on a mission to see the existing model of treating back pain evolve. The current model is broken. It focusses almost entirely on the physical body, neglecting the fact that we are all both thinkers and feelers. When the thoughts in our head, and the emotions in our bodies are less than optimal, we fail to thrive.

In this Podcast I interview  Paul Buckey, the founder of an organisation that teaches a healing method called BioTouch. Paul shares how he discovered BioTouch through a very cool guy called "Norman" and its impact on back pain sufferers. The conversation delves into the simplicity and effectiveness of BioTouch, the importance of self-awareness in healing, and empowering individuals to take control of their own well-being. The script highlights the healing potential of human touch, the value of caregiver involvement in healing processes, and the significance of simplicity in healing modalities.

Paul's Top tips - 

1.  Do the bio Touch Greeting and finger sweeping as outlined in the book below 
2.  Visit the Website below for more information 
3.  Just TRY IT ! So Simple - Everything to gain, nothing to lose 

Paul's Resources - 

Here is the link to the free Bio-Touch Training ebook:
https://www.justtouch.com/wp-content/uploads/2020/07/Bio-Touch-Ebook.pdf

Here is the Website https://www.justtouch.com/

Support the Show.

Support the show

🔎 What could your back pain blindspot be? Take the free two-minute quiz to discover whether a mental, emotional, movement or load pattern may be keeping your pain cycle going.

Take the quiz: https://bulletproofbacks.com/back-pain-blindspot-quiz-page?utm_source=podcast&utm_medium=show_notes&utm_campaign=blindspot_quiz

💬 Keep the conversation going: send Fan Mail through your podcast app or email [email protected].

Send us Fan Mail

Welcome to the 22 nd episode of the Building a Bulletproof Back podcast.

To Build your own Bulletproof Back go Here

This podcast aims to empower listeners with HOPE that healing is possible when you know how. We discuss strategic tools addressing mindset, movement & emotional health.

I am your host, Marion McRae,  physiotherapist & movement addict on a mission to see the existing model of treating back pain evolve. The current model is broken. It focusses almost entirely on the physical body, neglecting the fact that we are all both thinkers and feelers. When the thoughts in our head, and the emotions in our bodies are less than optimal, we fail to thrive.

Mike Sententia, the founder and lead healer at Healing Lab, brings a unique approach to chronic pain management through energy healing, as discussed in a podcast. With a background in energy healing since 1991 and authorship of notable works like "Arthritis: Natural Health and Prevention" and the forthcoming "Transforming Pain: The Emerging Science of Energy Healing for Pain Management," Mike aims to blend energy healing with mainstream medicine, advocating for insurance coverage. His Healing Lab distinguishes itself with a money-back guarantee, underscoring the evidence-based methods behind its practices. In the podcast, Mike delves into how energy healing impacts cellular functions, offers personalized adjustments for various tissues, and utilizes innovative methods like remote sessions with metal cards. He stresses the importance of evidence-based validation, ongoing client feedback, and individualized treatment plans in achieving mainstream recognition for energy healing.

Mike's Top tips - 

1. Look for practitioners who offer a money-back guarantee for their services.
2. Focus less on certifications and more on testimonials, especially video testimonials from real clients.
3. Consider trying energy medicine as it is generally safe and might offer relief without harmful side effects. 

Mike's Resources - 

Book your free holistic pain consultation at https://healinglab.org/

Holistic chronic pain support group: https://www.facebook.com/groups/holisticoa

Facebook: https://www.facebook.com/healinglabsf
Instagram: https://www.instagram.com/healinglab_bayarea/
Youtube: https://www.youtube.com/@healinglab.bayarea
Tiktok: https://ww

Support the show

🔎 What could your back pain blindspot be? Take the free two-minute quiz to discover whether a mental, emotional, movement or load pattern may be keeping your pain cycle going.

Take the quiz: https://bulletproofbacks.com/back-pain-blindspot-quiz-page?utm_source=podcast&utm_medium=show_notes&utm_campaign=blindspot_quiz

💬 Keep the conversation going: send Fan Mail through your podcast app or email [email protected].

Send us Fan Mail

Welcome to the 21 st episode of the Building a Bulletproof Back podcast.

To Build your own Bulletproof Back go Here

This podcast aims to empower listeners with HOPE that healing is possible when you know how. We discuss strategic tools addressing mindset, movement & emotional health.

I am your host, Marion McRae,  physiotherapist & movement addict on a mission to see the existing model of treating back pain evolve. The current model is broken. It focusses almost entirely on the physical body, neglecting the fact that we are all both thinkers and feelers. When the thoughts in our head, and the emotions in our bodies are less than optimal, we fail to thrive.

In this enlightening conversation, Amanda Freed shares her journey of coping with unexpected back pain despite her active lifestyle. She emphasizes the importance of rest, mindfulness, and communication with one's body in the healing process. Amanda advocates for a holistic approach to rehabilitation, incorporating physical, mental, and emotional aspects to address the root causes of back pain.

Through her own experience, Amanda challenges traditional perspectives on core strength and back pain treatment, encouraging a shift in mindset towards comprehensive healing. She offers online sessions for yoga, mindfulness, and women's empowerment, providing tools and support for individuals seeking to address back pain and reclaim their well-being on all levels.

Favourite Quotes - 

• "We're so afraid of rest. That's where the gold is."
• "Your body is talking to you. When we're frantic... we can't hear those messages."
• "The idea of healing fully instead of quickly."
• "What opened up in my life? Had I gone back, it didn't work."
• "I do women's empowerment because a lot of this is, we've lost our power."

Amanda’s tools:

1.  Yoga
2.  Mindfulness 
3.  Meditation 

Amanda's Top tips - 

1. Embrace rest; it's where the healing begins.
2. Practice mindful listening to your body's signals and needs.
3. Prioritize diagnostics to understand the root cause of the pain.
4. Focus on gradual rehabilitation instead of rushing back to previous activities.
5. Consider holistic approaches that address physical, mental, and emotional aspects of healing.

Amanda's Resources - 

Instagram handle @afyoga25

Facebook is Amanda Freed

Tik Tok is @afyoga25

[email protected]

Support the show

🔎 What could your back pain blindspot be? Take the free two-minute quiz to discover whether a mental, emotional, movement or load pattern may be keeping your pain cycle going.

Take the quiz: https://bulletproofbacks.com/back-pain-blindspot-quiz-page?utm_source=podcast&utm_medium=show_notes&utm_campaign=blindspot_quiz

💬 Keep the conversation going: send Fan Mail through your podcast app or email [email protected].