
Surgery won’t fix my chronic back pain, so what will?
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This week’s ABC Four Corners episode Pain Factory highlighted that our health system is failing Australians with chronic pain. Patients are receiving costly, ineffective and risky care instead of effective, low-risk treatments for chronic pain.
The challenge is considering how we might reimagine health-care delivery so the effective and safe treatments for chronic pain are available to millions of Australians who suffer from chronic pain.
One in five Australians aged 45 and over have chronic pain (pain lasting three or more months). This costs an estimated A$139 billion a year, including $12 billion in direct health-care costs.
The most common complaint among people with chronic pain is low back pain. So what treatments do – and don’t – work?
Opioids and invasive procedures
Treatments offered to people with chronic pain include strong pain medicines such as opioids and invasive procedures such as spinal cord stimulators or spinal fusion surgery. Unfortunately, these treatments have little if any benefit and are associated with a risk of significant harm.
Spinal fusion surgery and spinal cord stimulators are also extremely costly procedures, costing tens of thousands of dollars each to the health system as well as incurring costs to the individual.
Addressing the contributors to pain
Recommendations from the latest Australian and World Health Organization clinical guidelines for low back pain focus on alternatives to drug and surgical treatments such as:
- education
- advice
- structured exercise programs
- physical, psychological or multidisciplinary interventions that address the physical or psychological contributors to ongoing pain.

Two recent Australian trials support these recommendations and have found that interventions that address each person’s physical and psychological contributors to pain produce large and sustained improvements in pain and function in people with chronic low back pain.
The interventions have minimal side effects and are cost-effective.
In the RESOLVE trial, the intervention consists of pain education and graded sensory and movement “retraining” aimed to help people understand that it’s safe to move.
In the RESTORE trial, the intervention (cognitive functional therapy) involves assisting the person to understand the range of physical and psychological contributing factors related to their condition. It guides patients to relearn how to move and to build confidence in their back, without over-protecting it.
Why isn’t everyone with chronic pain getting this care?
While these trials provide new hope for people with chronic low back pain, and effective alternatives to spinal surgery and opioids, a barrier for implementation is the out-of-pocket costs. The interventions take up to 12 sessions, lasting up to 26 weeks. One physiotherapy session can cost $90–$150.
In contrast, Medicare provides rebates for just five allied health visits (such as physiotherapists or exercise physiologists) for eligible patients per year, to be used for all chronic conditions.
Private health insurers also limit access to reimbursement for these services by typically only covering a proportion of the cost and providing a cap on annual benefits. So even those with private health insurance would usually have substantial out-of-pocket costs.
Access to trained clinicians is another barrier. This problem is particularly evident in regional and rural Australia, where access to allied health services, pain specialists and multidisciplinary pain clinics is limited.
Higher costs and lack of access are associated with the increased use of available and subsidised treatments, such as pain medicines, even if they are ineffective and harmful. The rate of opioid use, for example, is higher in regional Australia and in areas of socioeconomic disadvantage than metropolitan centres and affluent areas.
So what can we do about it?
We need to reform Australia’s health system, private and public, to improve access to effective treatments for chronic pain, while removing access to ineffective, costly and high-risk treatments.
Better training of the clinical workforce, and using technology such as telehealth and artificial intelligence to train clinicians or deliver treatment may also improve access to effective treatments. A recent Australian trial, for example, found telehealth delivered via video conferencing was as effective as in-person physiotherapy consultations for improving pain and function in people with chronic knee pain.
Advocacy and improving the public’s understanding of effective treatments for chronic pain may also be helpful. Our hope is that coordinated efforts will promote the uptake of effective treatments and improve the care of patients with chronic pain.
Christine Lin, Professor, University of Sydney; Christopher Maher, Professor, Sydney School of Public Health, University of Sydney; Fiona Blyth, Professor, University of Sydney; James Mcauley, Professor of Psychology, UNSW Sydney, and Mark Hancock, Professor of Physiotherapy, Macquarie University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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5 Tips For Muscle Growth As A Woman
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Building muscle improves your body composition, as you’ll be leaner even at a higher weight. It supports insulin sensitivity, boosts metabolic health, and helps break through weight loss plateaus while improving overall performance and hormone balance. In short, it’s a very healthful thing to do.
But there are ways people can err, so here’s how to do it best:
Mistakes to avoid
There are five key things to bear in mind:
- Don’t obsess over the scale: your overall bodyweight will probably increase; don’t worry about that; it doesn’t mean you have necessarily put on fat. Indeed, muscle weighs more than fat in any case.
- Don’t worry about eating too much: unless you really go out of your way to overeat, eating larger amounts according to your hunger will not result in overeating. Simply, your body needs more fuel in order to build muscle, and that’s fine and is to be expected.
- Don’t overdo cardio: it’s easy to think “I must stay trim while putting on muscle” and look to cardio to facilitate that, but the reality is that strength training will boost your metabolism anyway, whereas cardio can sap your energy that was needed for muscle-building (and, famously, can result in a metabolic slump)
- Don’t go too easy… or too hard! Lest that seem like a difficult directive to follow, this means: train hard yes, but make sure to get adequate rest also! Both are critical for muscle growth—without hard training, your muscle will have no reason to grow, and without rest, your body will be unable to do more than maintenance at most. So: train hard, rest well.
- Don’t eat junk just to hit calorie/macro goals. Quality still matters, even if the numbers are higher than you’d normally be taking.
For more details on all of this, enjoy:
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Want to learn more?
You might also like:
How To Build Muscle (Healthily!)
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Small Pleasures – by Ryan Riley
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When Hippocrates said “let food be thy medicine, and let medicine be thy food”, he may or may not have had this book in mind.
In terms of healthiness, this one’s not the very most nutritionist-approved recipe book we’ve ever reviewed. It’s not bad, to be clear!
But the physical health aspect is secondary to the mental health aspects, in this one, as you’ll see. And as we say, “mental health is also just health”.
The book is divided into three sections:
- Comfort—for when you feel at your worst, for when eating is a chore, for when something familiar and reassuring will bring you solace. Here we find flavor and simplicity; pastas, eggs, stews, potato dishes, and the like.
- Restoration—for when your energy needs reawakening. Here we find flavors fresh and tangy, enlivening and bright. Things to make you feel alive.
- Pleasure—while there’s little in the way of health-food here, the author describes the dishes in this section as “a love letter to yourself; they tell you that you’re special as you ready yourself to return to the world”.
And sometimes, just sometimes, we probably all need a little of that.
Bottom line: if you’d like to bring a little more joie de vivre to your cuisine, this book can do that.
Click here to check out Small Pleasures, and rekindle joy in your kitchen!
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GLP-1 Drugs Delay Alcohol’s Effects!
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GLP-1 drugs were designed as antidiabetic drugs, and took over the market as weight loss drugs.
Their usefulness to reduce cravings has been noted to also reduce non-food cravings, including for some addictive substances, and some compulsive behaviors.
See: Can a drug like Ozempic help treat addictions to alcohol, opioids or other substances?
But, there’s more to it than that…
It’s not just about drinking less
Researchers (Dr. Alexandra DiFeliceantonio et al.) have found that GLP-1 agonists such as semaglutide, tirzepatide, and liraglutide slow the rate at which alcohol enters the bloodstream, resulting in delayed (and weaker) intoxicating effects.
What they tested: in a randomized controlled trial, all participants fasted, ate a standardized snack, then consumed an alcoholic drink within 10 minutes. Breath alcohol, glucose, blood pressure, and pulse were then measured repeatedly over the next four hours.
What they found is that those on GLP-1 drugs had slower increases in breath alcohol concentration and consistently reported feeling less intoxicated than those not taking such.
How it works: the current hypothesis is that GLP-1 drugs likely reduce alcohol’s effects by slowing gastric emptying, delaying alcohol absorption, rather than directly affecting the brain. Because alcohol will then still be processed by the liver, it simply means the liver can process it little by little.
This is important, because it means that (so far as the data so far can tell us) it doesn’t run into the same problem as occurs when people take cannabis edibles, think “hmm, I don’t feel it”, and then take more, and then end up overdosing, because everything was just delayed batch-by-batch, rather than slowed down in a continuous process.
You can find the paper itself here: A preliminary study of the physiological and perceptual effects of GLP-1 receptor agonists during alcohol consumption in people with obesity
You may be thinking: “with obesity? Isn’t that protective against alcohol’s effects?”, and the answer is that in the case of adiposity (as opposed to being muscular) there’s a mixed effect that cancels itself out rather; yes, alcohol has a per-kg effect, but a kg of muscle is a lot more helpful metabolically than a kg of fat, which is in most cases more of a metabolic problem than a solution. Still, it cannot be said with certainty that the conclusions will applicable to all people of all body types; more research will be needed to make a definitive declaration about that.
GLP-1 drugs can protect the liver in one more way, too
It’s also known that GLP-1 drugs lower liver levels of an enzyme known by the snappy name of Cyp2e1, which normally breaks alcohol down into acetaldehyde, the highly toxic metabolite responsible for much of alcohol’s liver damage.
You can read more about this, here: GLP-1 receptor agonism results in reduction in hepatic ethanol metabolism
Want to learn more?
Here’s an unusually balanced overview of GLP-1 drugs when it comes to many aspects of life, rather than providing a glowing report or a terrible condemnation:
And if GLP-1 drugs aren’t your thing, then we cover some other approaches for those who wish to drink alcohol and minimize its harmful effects:
How To Make Drinking Less Harmful ← our main feature on such
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Gluten Sensitivity May Not Be About The Gluten
10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.
When it comes to understanding of how gluten affects different people’s bodies, there’s a lot that’s not well-understood.
By this we mean: there’s a lot that’s not well-understood by science, and there’s even more that’s not well-understood by people in general.
We did some demystification, covering such things as celiac disease and the differences between an allergy, intolerance, and sensitivity, here:
And now…
A new culprit arises
Well, actually a moderately well-known culprit, just, not usually associated with this.
Researchers (Dr. Jessica Biesiekierski et al.) found that non-celiac gluten sensitivity (NCGS) appears to be driven by gut–brain interactions rather than gluten itself.
You may be thinking: “yes, but the gut is reacting to the gluten, right?”
A very reasonable assumption! And the answer is: no
As Dr. Biesiekierski put it:
❝Contrary to popular belief, most people with NCGS aren’t reacting to gluten. Our findings show that symptoms are more often triggered by fermentable carbohydrates, commonly known as FODMAPs, by other wheat components or by people’s expectations and prior experiences with food.❞
As for how she and her team figured this out, they did the largest combined analysis of its kind that’s ever been done on this topic, and found:
❝Across recent studies, people with IBS who believe they’re gluten-sensitive react similarly to gluten, wheat, and placebo.
This suggests that how people anticipate and interpret gut sensations can strongly influence their symptoms.
Taken together, this redefines NCGS as part of the gut–brain interaction spectrum, closer to conditions like irritable bowel syndrome, rather than a distinct gluten disorder.❞
You can find the paper itself, here: Non-coeliac gluten sensitivity ← where you can also read the insights of Dr. Daisy Jonkers and other researchers!
If you do want to avoid FODMAPs while still getting enough other important plant nutrients, see: Fruit, Fiber, & Leafy Greens… On A Low-FODMAP Diet!
So, with this in mind, one might wonder: is there any harm in going gluten-free as well just to be on the safe side?
And yes, there may be issues! See: Why Going Gluten-Free Could Be A Bad Idea
And as for grains in general (for most people) enjoying whole grains remains a very good idea:
3 servings (each being 90g, or about ½ cup) of whole grains per day is associated with a 22% reduction in risk of heart disease, 5% reduction in all-cause mortality, and a lot of benefits across a lot of other disease risks:
❝This meta-analysis provides further evidence that whole grain intake is associated with a reduced risk of coronary heart disease, cardiovascular disease, and total cancer, and mortality from all causes, respiratory diseases, infectious diseases, diabetes, and all non-cardiovascular, non-cancer causes.
These findings support dietary guidelines that recommend increased intake of whole grain to reduce the risk of chronic diseases and premature mortality.❞
~ Dr. Dagfinn Aune et al.
We’d like to give a lot more sources for the same findings, as well as papers for all the individual claims, but frankly, there are so many that there isn’t room. Suffice it to say, this is neither controversial nor uncertain; these benefits are well-established.
Want to learn more?
Here’s a guest article written by none other than Dr. Jessica Biesiekierski, the lead researcher on the first study we linked today:
Your gluten sensitivity might be something else entirely, new study shows
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Cardio vs Strength Training: Which Is Better For Brain Health?
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Dr. Tracey Marks, psychiatrist, explains:
It depends on which kind of brain health
Here at 10almonds, often say “what’s good for your heart is good for your brain” and it’s true, largely because the blood is what nourishes the brain (with oxygen and nutrients), and ultimately takes away detritus that shouldn’t be there (including α-synuclein and β-amyloid clearance, to protect you from Parkinson’s and Alzheimer’s, respectively).
And obviously, having good vasculature will have a protective effect against vascular dementia and stroke.
So, this is a hands-down win for cardio, right? Cardio also has further specific brain benefits in the short- and long-term:
- Short-term: within one exercise session (and certainly within 30 minutes of such), cardio exercise increases levels of the neurotransmitters dopamine, serotonin, and norepinephrine, resulting in an immediate mood boost.
- Long-term: if you do it consistently over time, it strengthens connections between the prefrontal cortex and amygdala, improving emotional regulation and stress resilience, and also reducing the risk of depression and anxiety.
However, strength-training also has its place, including for brain health.
Specifically, it boosts brain growth factors, which is as good as it sounds (and promotes healthy brain cell survival and synaptic plasticity, both of which are good things). It also helps regulate cortisol and, consequently, reduces chronic brain inflammation, as measurable by the reduced prevalence of inflammatory markers like CRP and TNF-Alpha. In terms of results we can see without lab equipment, it also improves executive function and memory, especially in older adults.
For more on all of this plus Dr. Marks’ recommendation of how to combine the two, enjoy:
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Want to learn more?
You might also like:
How Your Exercise Today Gives A Brain Boost Tomorrow
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The Menopause Brain – by Dr. Lisa Mosconi
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With her PhD in neuroscience and nuclear medicine (a branch of radiology, used for certain types of brain scans, amongst other purposes), whereas many authors will mention “brain fog” as a symptom of menopause, Dr. Mosconi can (and will) point to a shadowy patch on a brain scan and say “that’s the brain fog, there”.
And so on for many other symptoms of menopause that are commonly dismissed as “all in your head”, notwithstanding that “in your head” is the worst place for a problem to be. You keep almost your entire self in there!
Dr. Mosconi covers how hormones influence not just our moods in a superficial way, but also change the structure of our brain over time.
Importantly, she also gives an outline of how to stay on the ball; what things to watch out for when your doctor probably won’t, and what things to ask for when your doctor probably won’t suggest them.
Bottom line: if menopause is a thing in your life (or honestly, even if it isn’t but you are running on estrogen rather than testosterone), then this is a book for you.
Click here to check out The Menopause Brain, and look after yours!
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