🧭 Sciatica Relief Guide — Recover for the LONG TERMNeed Help With Your Back Pain? Check this full video out now "Fixing Back Pain Master Class" https://www.youtube.com/watch?v=QIYFt7qQbJwFeeling stuck with sciatica? This video cuts through the noise and gives a clear, practical roadmap to stop chasing symptoms and fix the root cause in your lower back (usually L4–L5 / L5–S1). 🎯📚 Resources:📖 https://backinshapeprogram.com/2025/11/sciatica-relief-guide-how-to-recover-for-the-long-term/https://youtu.be/0O9NIYsJUxohttps://youtu.be/_SyuYRs0ViYhttps://youtu.be/S-gJL-qdI38https://youtu.be/RxymmZTK8uIhttps://youtu.be/WiEV7XLYpj8Quick takeaways:• Sciatica = a symptom. Treat the lumbar driver, not just the leg pain. 🧠• Best approach = Education + Relief practices + Progressive strengthening. ✅• Relief tools (towel/bed decompression, neutral-spine stretches, contrast baths) help now — but won’t fix it alone. ⏱️• Rehab builds capacity: Core 5 (Dead Bug, Marching Bridge, Squat, Hip Hinge, Step-Up) → control → load → strength. 🏋️‍♂️• Avoid repeated end-range flexion stretches that soothe short-term but prolong healing. 🚫• Red flags (new bowel/bladder loss, rapid weakness) — seek urgent care. 🚨Practical goals:Protect the injured segment, train neutral-spine hip-dominant movement, and progressively increase load so your back handles real life again. 🔁#Sciatica #BackPain #SpineHealth #Rehab #Core5 #L4L5 #L5S1 #BackInShape #LowBackPain #HealDontChaseChapters:0:00 Introduction0:40 What Works For Sciatica?2:13 What Is Sciatica?4:11 Where Sciatica Comes From?11:34 Why Some Help And Others Don’t17:06 Red Flags & When To Seek Help17:53 Relief, Rehab & Education22:34 Strengthening That Moves The Needle29:50 Sitting, Standing, Driving, Workouts32:49 Imaging, Injections & Surgery36:48 A Safe, Progressive Plan39:39 Final Thoughts

Today’s live clears up three big themes that keep people stuck:Centralisation is good news—leg pain retreating to the low back usually means you’re reversing the sciatica process. Don’t “elephant-walk” your spine into more flexion to chase flexibility while it’s healing.Relief that helps vs hurts—use massage gun, hamstring work (with a neutral spine), towel/bed decompression, and contrast bathing to manage end-of-day stiffness while you build strength. Skip the knee-hugs/rounded-back routines that tug on healing tissue.Exercise is the safest part of your day—with strategy + tutorials, squats/hinges are safer than the uncontrolled loads of daily life. If someone says “no squats,” ask how you’re meant to stand up from a chair.We also cover hydrotherapy logistics (why the trip can provoke more than it helps early on), how to sit through a theatre show (recline/towel + fidget), home-gym buys (adjustable dumbbells/vests), nerve symptoms timelines, walking as a relief “micro-pump,” and more.Start here → https://backinshapeprogram.com/start/

Highlights:🔹 Centralisation: leg → back = typical improvement trend; keep building capacity.🔹 Relief that helps: towel/bed decompression, massage gun, contrast bathing; avoid high-flexion “feel-good” stretches.🔹 Squats/hinges done well beat “don’t load your spine” myths—exercise is coached, life isn’t.🔹 Hydrotherapy: useful later; early on, the travel/setup often provokes more than the pool relieves.🔹 Practical setups: theatre seating (small towel + recline + fidget) and smart home-gym investments (adjustable DBs/vest).#backinshape #sciatica #herniateddiscsChapters:00:00:00 Centralisation explained (leg → back) & evening stiffness plan00:03:40 Relief that helps vs harms (massage gun, towel/bed, hamstrings neutral)00:07:30 Hydrotherapy: when it helps, when the trip makes it worse (start at home)00:10:20 Sitting through a theatre show (towel support + recline + fidget)00:12:40 Home-gym kit: adjustable dumbbells / weighted vests / rack options00:16:10 “Exercise is dangerous?” — why rehab is the safest hour of your day00:20:00 “No squats” myth—how else do you stand up? Reframing load & chair-stands00:24:10 Upper-back tension isn’t from your lumbar disc; deconditioning & why strength matters00:28:00 Very few adults strength-train long-term—why that’s your edge in recovery00:31:00 Flare-ups: use sensitivity to fix technique; walking as “micro-pump” relief00:35:15 Sciatica ≠ the injury—the lumbar injury heals; nerves recover slowly00:38:30 Running “piriformis” pain vs lumbar aggravation; when to pause cardio00:42:20 Cycling & other adjuncts — where they fit, podcast pointer00:46:10 Band options for chest-press / chin-up (home variants shown)00:50:40 Mindset, nutrition (protein), and sticking with the plan00:55:20 Wrap-up & next steps; Thursday live note

Today’s live is a Monday reset: yes - you absolutely can end up stronger and more resilient than before your disc injury/sciatica. We show why the basics work (squat & hip hinge done with a still spine), how to use objective load milestones (20% - 45% - 75 -100% body-weight) to track progress, and why most setbacks come from everyday habits, not the gym hour. We also cover: surgery context (it removes a fragment; it doesn’t heal the annulus - rehab still matters), why very few adults ever do year-long strength training (and why that’s good news for your comeback), when to do floor drills on the bed early on, smart use of inversion/decompression, and a quick tour of the revamped split (squat days vs hinge days) to protect cranky knees while your back keeps getting stronger.Start here → https://backinshapeprogram.com/start/Highlights:🔹 The hopeful truth: you can surpass your pre-injury strength if you follow the plan consistently.🔹 Milestones that measure healing: 20% - 45% - 75 - 100% body-weight (squat/hinge) with clean, aggravation-free reps.🔹 Program revamp: alternate squat and hinge workouts so knees can settle while your back still progresses.🔹 Surgery - rehab: removing a disc fragment doesn’t repair the annulus - guided strengthening is the make-or-break.🔹 Decompression done right (towel/bed, inversion) relief tool after training, not a replacement for strength.#backinshape #sciatica #herniateddiscsChapters:00:00:00 Positive Monday: why your back can be stronger than before00:02:10 “Basics work” (squat & hinge) and why trends confuse recovery00:04:15 How few people strength train long-term—and why that’s your edge00:06:40 New split: squat days vs hinge days to protect sensitive knees00:09:20 Everyday habits - gym hour: coordinating safer sit↔stand, bend, reach00:12:05 Surgery talk: success = fragment removed; healing needs rehab00:15:30 Red flags to know (and why most cases aren’t emergencies)00:18:05 Floor drills on the bed early on (avoid “getting down/up” flare)00:21:00 Inversion table tutorial mindset: gentle angles, pump, exit safely00:23:40 Sitting load context & the 20% → 45% → 75–100% milestones00:26:15 Overhead reach twinges: fix with shoulder mobility + brace cue00:28:50 Spondy precision; why 20 kg for 5×10 is a start, not a finish00:32:10 “Loaded squats after surgery?”—you already load your spine daily; dose it wisely00:35:00 Skip belt squat machines for rehab (build back + legs together)00:38:20 Don’t add random extras (glute squeezes, clams) that derail progress00:41:10 Strategy → Tutorials → Live Routine (how to follow the program)00:45:00 Q&A examples: tennis/pickleball returns, neuropathy notes, work setups00:49:30 Final mindset: strength training as a lifelong health habit

If you’re still doing knee-hugs, Child’s Pose and “cat-camel” while being told to avoid squats/hinges… that’s why you’re stuck. Today we show how to turn rehab into something that actually works: control the spine first, practise real-life patterns (squat = chair-stand, hip hinge = pick-up), and then build capacity with sensible loading. We also demo towel decompression vs cobra (elongation/traction beats extension-compression), explain why sitting can add ~40–90% lumbar load, and how to stop relying on relief that feels good but slows healing. Post-partum & post-microdiscectomy notes included, plus why the Roman chair is a gimmick for most backs.Start here → https://backinshapeprogram.com/start/Highlights:🔹 PT ≠ rehab if it’s all flexion “stretches” — you need strength & stability.🔹 Your day beats your hour: practise neutral sit↔stand and chores, then load.🔹 Towel decompression vs cobra: traction + elongation, not just bending back.🔹 Sitting = +~40–90% lumbar load — build capacity beyond daily demands.🔹 Microdiscectomy isn’t the fix; education + structured rehab are.#backinshape #sciatica #herniateddiscsChapters:00:00:00 Why your back pain isn’t getting better — overview00:00:35 “PT isn’t helping” — dissecting what you’re actually doing (knee-hugs/child’s pose etc.)00:02:20 The hour vs the other 23: daily habits make or break recovery00:04:30 Why we use squat & hip hinge (chair-stand & pick-up) in early rehab00:07:15 Post-partum example: learn to brace → floor drills → real-life patterns00:10:20 Spinal stenosis Q: focus on the injury, not just pain-relief tricks00:13:45 “I can’t feel my core” — how to truly engage (dead bug done right)00:16:40 Real-life transfer: how to brace & push a stuck door safely00:18:55 Sitting loads explained (why 40–90% more) + posture nuance00:22:30 Doughnut analogy, posterior ligaments & why bulges go back/side00:26:10 Capacity vs daily demand: why symptoms persist until the gap closes00:30:40 Microdiscectomy: what surgery does (and doesn’t) — rehab starts now00:35:05 Roman chair vs hip hinge: why gadgets don’t transfer to life00:38:40 Lateral shift myths — build strength first, tweak asymmetries later00:41:10 Classes (F45) & return to sport: earn it with objective milestones00:44:40 Weight loss & tissues: don’t chase it with back-provoking cardio00:47:30 “When is it chronic?” timelines & how to get unstuck00:50:10 Q&A rapid-fire + wrap-up & what to do next

Today we fix core engagement (use breathing-led bracing, not pelvic tucks), and we reframe the “best stretch for sciatica”: relief tools help short-term, but lasting change comes from technique → repeatability → then load on squat/hinge patterns. We also cover plateau-busting (micro-progress with smaller jumps & last-set tests), DOMS vs flare-ups, kit choices (DBs/KBs → barbell), where to read free education, osteoporosis safety, daily frequency when pain has shifted from sharp to dull, IDD expectations, knees-over-toes with BIS, incomplete cauda equina context, hip work for spondy, post-microdiscectomy principles, and even how to safely push a stuck door (brace first, then press).Start here → https://backinshapeprogram.com/start/Highlights:🔹 Core engagement that transfers: breathe out, brace, spine stays neutral (don’t “tuck” first).🔹 Sciatica relief vs rehab: direct/indirect relief helps; progress comes from strength done aggravation-free.🔹 Beat plateaus: smaller load jumps, last-set experiments, and easier life-day when testing.🔹 DOMS vs flare: verify form (video), expect normal back tension on hinges if spine stays still.🔹 Post-MD & spondy: same neutral-spine rules—greater precision, fewer errors.#backinshape #sciatica #herniateddiscsChapters:00:00:00 Welcome & plan for today’s live00:00:45 Core engagement that works (breath-led brace vs pelvic tilt) — Josey & others00:05:30 Best “stretch” for sciatica? Relief categories & what actually repairs tissue — Afrasiab00:11:00 Plateau help: micro-loading, jumper trick, last-set testing, lighter life-day — Tara00:16:40 DOMS vs flare-up & extension pain context — Harsh00:19:20 No kettlebell? DBs first; barbell when hinge ≥ ~20 kg — Esoterjc00:21:40 Free education while you save for the programme — Danielle00:23:50 Osteoporosis + vertebral fracture: why BIS can be the safer part of the day (with GP input) — Sally00:28:10 How often per day? Phase-based frequency when pain is now dull/numb — Karizzu00:31:00 IDD expectations: what to notice early & why pairing with rehab matters — Cristian00:34:20 “Exercise is dangerous” fear after bands — how to restart safely — Sally (friend)00:38:00 Knees-Over-Toes with BIS: hips/hinge focus while protecting the spine — TeslaPlatinum00:41:30 Incomplete cauda equina: why careful guidance beats doing nothing — Danielle00:44:10 Hip strengthening for spondy: squat, hinge, step-up, SLHH — Camila00:45:40 Knee imaging thoughts (what a scan changes—and doesn’t) — TeslaPlatinum00:48:10 When to increase weight in Phase 4 (rediscovery vs last-set bump) — DSD00:51:00 Member experiences (education matters) — James00:52:10 Will that twinge with pants/slumping ever go? capacity & hip mobility — CowEatingAnt00:54:40 Bed/desk decompression shocks: move/exit carefully — Nirav00:56:30 Post-microdiscectomy vs herniation: same rules, tighter precision — Olue00:58:10 Push a stuck door safely: brace → press (real-life transfer) — PatricE01:00:00 Wrap-up & what to do next

Today we break down why barbell hip thrusts/bridges often backfire during rehab—not because the rep itself is “bad,” but because the setup and dismount force uncontrolled rounding, plate shuffling, and awkward bar moves that can spike your lumbar load. Then we show the smarter path: use squat & hip-hinge patterns to rebuild a still, braced spine you can use in real life, and progress through Phase 1 ,2 , 3 , 4 with clear readiness checks (e.g., keeping up with 5×10 live pace, aggravation-free). We also cover why range vs load isn’t a 50/50 race (build load tolerance first), what 40–90% more load when sitting really means, when inversion tables fit (relief, not strength), and practical Q&A from members. Start here → https://backinshapeprogram.com/start/Highlights:🔹 Hip thrust pain trap = the setup, dismount, not the rep.🔹 Rehab drivers: squat & hip hinge, machine fixes.🔹 Phases & readiness: keep up with the 5×10 live pace, then move on.🔹 Load - depth early—build tolerance before chasing range.🔹 Sitting can add ~40–90% lumbar load—use this to set milestones.#backinshape #sciatica #herniateddiscsChapters:00:00:00 Hip thrusts: why the setup is the real risk00:03:00 What actually builds a resilient back: squat & hinge00:06:00 Program map: Phase 1 , 2 , 3 , 4 & how to progress00:08:10 Readiness rule: keep up with the 5×10 live routine (no flare)00:10:40 “When can I lift again?” -Your exercises are the safe test00:13:00 Why sitting can hurt: 40–90% more load vs standing00:15:10 Range vs load: prioritise load tolerance first00:18:00 Normal DOMS: hamstrings after a good hip hinge day00:20:20 Film your sets: technique feedback that speeds rehab00:24:00 Back-extension machines vs real-world hinges00:28:30 Inversion tables: how to use them as relief, safely00:34:00 Microdiscectomy & confidence: strategy - tutorials - practice00:40:30 Hypermobility: strength first, mobility later (you’ve got range)00:47:00 Spondy/logistics & daily-life habits that stop flare-ups01:00:00 Wrap-up & what to do this week

Today’s live shows exactly how to use the squat (and hip hinge) to fix lower-back pain and sciatica. We cover why squats are the daily-life surrogate for getting out of chairs, how to protect a neutral spine, and what to prioritise first: technique → repeatability → then load. We dig into depth vs load (why most people have far more headroom to add safe load than to chase depth), the 20% → 45% body-weight milestones that explain why sitting can overwhelm a weak back, and why TRX/Smith/wall-squat crutches don’t translate to real-life movement. Plus: barefoot setup, a “kickstand” trick for the glute stretch, night-time sciatica, microdiscectomy context, and why learning a proper deadlift (floor pick-up) is essential for resilience.Start here → https://backinshapeprogram.com/start/Highlights:🔧 Squat = chair-stand surrogate; protect neutral spine.📈 Depth vs load: build load tolerance first.🚫 Skip TRX/Smith for rehab; learn true balance.🎯 Use 20–45% body-weight milestones to gauge progress.🦶 Go barefoot; add the glute-stretch “kickstand” cue.#backinshape #sciatica #herniateddiscsChapters:00:00:00 Why the squat heals backs (daily-life surrogate)00:02:20 Technique → repeatability → then add load00:06:30 Depth vs load: where progress really is00:09:40 Phases 1–4: discovery → working loads → additionals00:12:10 Barefoot setup; avoid wobble from cushioned shoes00:15:20 TRX/Smith/wall squats: why they don’t transfer00:18:45 Habits: apply squat/hinge to real-life chores00:22:10 Q&A: deadlifts as safe “pick-up from floor” pattern00:26:40 Relief work alongside training (towel/bed, contrast)00:31:10 Night pain & sitting loads: what they really mean00:36:00 Lordosis notes; why muscles aren’t “flattening” it00:41:20 Glute stretch “kickstand” to protect the lumbar spine00:46:30 Milestones: 20% → 45% BW before daily life beats you00:52:00 Wrap-up: objective progress, not symptom-chasing

Today’s live shows you how to measure recovery in a way that actually drives healing. We ditch the “how it feels today” yardstick and replace it with objective markers: technique you can repeat, aggravation-free training, and real-world load targets (e.g., why sitting can add ~20–40% more load vs standing and how to use that fact to set early milestones). We also clear up common traps: microdiscectomy “failed” vs what surgery actually does, test-vs-rehab (don’t practise rounding), decompression & inversion tables as relief (not strength), and the mind–body conversation—use proof (better reps, better loads) to shrink fear.Start here → https://backinshapeprogram.com/start/Highlights:🔹 What gets measured gets accomplished—stop chasing symptoms.🔹 Early targets that make sense: technique first, then small, aggravation-free load increases.🔹 Sitting loads the spine ~20–40% more—use it to set sensible milestones.🔹 Decompression/inversion = relief tools; pair them with progressive rehab.🔹 Discs can improve without surgery; injections don’t “fix” a disc.#backinshape #sciatica #herniateddiscsChapters:00:00:00 Intro & why measurement matters00:00:17 What gets measured gets accomplished00:00:56 The “10×230lb squat” comment — context & method00:05:41 Objective milestones: sitting adds 20–40% load00:06:36 Start small, technique first, aggravation-free00:10:00 Microdiscectomy “failed”? What that really means00:12:59 Picking from the floor: test vs rehab (Storyteller)00:18:04 Mind–body: useful… but you still need proof00:20:17 Strong people get injured too (health vs performance)00:22:45 Decompression & inversion tables — relief, not rehab00:33:41 Pull-ups/push-ups? Prioritise spine rehab first00:35:09 RDL vs hip hinge — same movement00:36:20 Coccyx pain is usually a lumbar issue00:37:22 SLHH tips: stop twisting; control depth00:53:31 Why mornings feel worse (lymphatic congestion)01:00:41 Daily life loads vs safe, coached exercise01:03:48 Discs can improve without surgery; injections don’t fix discs01:05:04 Wrap-up & next steps

In Episode 248 we give a clear tour of the program: where to find the Courses (Phases 1→4), how the Core Relief Work runs alongside training, how to use Strategy → Tutorials → Live Routine, and exactly how often to do the Phase 1 live workout. We also cover: belts/braces (why they don’t protect L4/5–L5/S1), a safe bed-to-stand sequence, doorway-squat calibration for long femurs, how to pace training days (e.g., hamstrings after a hard day), sitting at work, and loads more member Q&A. Start here → https://backinshapeprogram.com/start/Highlights:🔹 Course map: Phases 1→4 + Relief Work, and how to follow Strategy → Tutorials → Live Routine.🔹 Phase 1 frequency: follow the live routine pace; progress across sets you can keep up with.🔹 Belts/braces: create false security and don’t protect L4/5–L5/S1—build neutral-spine skill instead.🔹 Bed-to-stand demo: roll to side, neutral spine, legs off, then feet under → brace → stand.🔹 Q&A: warm-ups, hamstrings day, stability ball, walking pain, mid-back twinges, bracing cues, knees in squats, sitting at work, epidural “what now?”, surgery decisions, weighted vests, curves/Denneroll, timelines.#backinshape #sciatica #herniateddiscsChapters:00:00:00 Intro & today’s questions (Ep. 248)00:01:58 Courses tab tour: Phases 1→4 + Relief Work (how they fit)00:03:02 Phase 1 approach: Strategy → Tutorials → then Live Routine00:04:36 How often to do the live routine; why pace matters00:05:47 Following Phase 1 at pace (keep-up sets vs resting sets)00:08:00 Belts/braces: why they don’t protect L4/5–L5/S1 (skip them)00:11:58 Phase 1 live routine length (≈33 mins) & link context00:12:47 Bed-to-stand: neutral roll, legs off, feet under → stand00:14:49 New & flared? Win the day (relief + careful practice)00:16:44 Doorway-squat drill (long femurs, balance, depth)00:22:00 “Will life be the same at 25 after L5/S1 extrusion?” timelines00:25:46 Oscar: heavy day done—hamstrings tomorrow? pacing advice00:27:05 Sitting on a stability ball—pros & cons depend on posture00:27:45 Walking with hamstring/buttock pain—don’t push through00:30:43 Spondy (L5/S1) but sharp mid-back pain? likely separate00:38:34 Core bracing explained; ditch confusing “lateral breathing” cues00:44:02 Warm-up question (legacy vs current routines)00:44:55 Brad: step-up causes knee pain—control & load tweaks00:48:42 Paul: odd knee pain with squats; barefoot & depth checks00:50:51 Phase 1 sets & reps: 5×10 guidance in the live routine00:51:26 Sitting at work: recline/perch/mix, plus double-down on rehab00:53:26 “Neutral a long time = weak?” No—this uses muscles00:54:44 Epidural relief—use the window to nail technique00:56:57 Surgery/fusion talk—progress first, keep date, reassess01:06:19 Terry: “pain-free for 6 years”—nice one!01:06:47 Weighted vest: distribute evenly front/back01:07:03 Alexandra: discs elsewhere? curves & Denneroll basics01:12:16 Ismail: nights worse—technique, not mileage, drives progress01:13:29 Back to weightlifting—skill first, then load (individual)

Quick fixes can feel great—but they rarely heal a herniated disc or sciatica. In today’s live we explain the 3 types of relief (what helps directly, what helps indirectly, and what feels good but harms), then show how real progress comes from strengthening: learning neutral-spine control first, then building load tolerance with squat/hinge patterns. We cover how to measure healing objectively (your exercises are the test), why “piriformis syndrome” is usually a red herring, smarter use of decompression (towel/bed, IDD tables), and practical Q&A on running, yoga/swimming, socks, inversion tables, sleep positions, and red flags.Start here → https://backinshapeprogram.com/start/Highlights:🔹 The 3 relief categories: direct, indirect, avoid-the-flexion-traps.🔹 Strengthening = rehab: technique first, then load.🔹 Track healing by what you can lift with clean form (not by vibes).🔹 “Piriformis syndrome”? Usually a spine issue—fix the source.🔹 Smarter decompression, safer daily moves, realistic timelines.#backinshape #sciatica #herniateddiscsChapters:00:00:00 Intro & how relief/rehab actually work00:02:23 3 types of relief (do this, skip that)00:02:59 Decompression options in context (towel/bed, clinic)00:04:31 Strengthening ≠ instant relief (what to expect)00:04:49 Measuring healing by load & technique (objective tests)00:07:05 Why symptoms vary day-to-day (habits & transitions)00:08:11 Lordosis & imaging — what “normal” looks like00:11:32 Socks & daily living vs careful rehab effort00:21:17 Piriformis myth, figure-4 & why it misleads00:33:44 Running the smart way (and when)00:37:15 Yoga & swimming — relief vs rehab value00:43:10 Inversion table: gentler dosing & safe exit00:47:13 “Only tingling” — should I still train?00:58:46 Red flags: cauda equina needs medical input01:01:05 Best sleep positions (keep the spine neutral)01:01:28 Wrap-up & next steps

Your body is trying to heal every day—nerves and discs included. Today’s live shows how everyday habits (the way you sit, stand up, bend, and “rest”) often block that process, and what to do instead: start with technical control (learn to brace and keep the spine still), then build capacity with the Core 5 (Dead Bug, Marching Bridge, Squat, Hip Hinge, Step-Up) before adding load. We cover realistic timelines, why bed-rest backfires, when clinic tools (IDD/laser) are useful, and how to use objective milestones to know you’re improving. Q&A includes spondylolisthesis priorities, “dips & bench?”, bird-dog vs dead bug, microdiscectomy timelines, NHS vs private care, acupuncture, DDD labels, side plank, and load targets (20% → 45% → 100% body-weight).Start here → https://backinshapeprogram.com/start/Highlights:🔹 Your nerves & discs heal—stop the daily re-aggravation.🔹 Begin with technique: brace, keep the spine still, then add load.🔹 Core 5 beats random stretches; practise in daily life.🔹 Clinic tools (IDD/laser) = adjuncts, not a substitute for rehab.🔹 Track progress with clear load targets (20% → 45% → 100%).#backinshape #sciatica #herniateddiscsChapters:00:00:00 Intro — your body heals00:00:29 Nerves & discs heal themselves00:01:31 When daily life blocks healing (Chelsea)00:03:21 Start in bed: learn to engage your core00:04:13 Core 5: dead bug, bridge, squat, hinge, step-up00:06:38 Capacity markers: walking/driving durations00:06:52 Tito: dips & bench? Rehab first00:07:28 Re-injury examples: “water bottle” & socks00:12:19 19yo with spondylolisthesis — priorities & hip mobility00:34:45 NHS vs private; getting real help (plus IDD/laser context)00:36:58 Bird dog vs dead bug — why we prefer dead bug00:40:01 Alternating squat & hinge days (MJCer)00:41:31 Acupuncture? Only as temporary relief00:48:08 Microdiscectomy: what’s safe at ~3–4 weeks00:48:28 DOMS & stiffness: manage hips to protect your back00:49:51 DDD label — what it means (and doesn’t)00:51:08 Side plank vs plank; low-load ab options00:55:08 Sitting load & milestones (20% → 45% → 100%)01:06:14 Wrap-up & next steps

Worried you’ll make a herniated disc or sciatica worse, so you do… nothing? Today’s live explains why “doing nothing” usually means doing the wrong things all day (and staying stuck), and what to do first: education → strategy → tutorials → then careful practice. We show why daily life (chairs, shoes, kids, work) often provokes more than a controlled squat, how to troubleshoot towel vs bed decompression (including getting in/out safely), and simple gym setup wins (hello safety bars) that spare your back. We also cover why the Jefferson curl isn’t a smart rehab driver, plus Q&A on AS/spondylo, post-microdiscectomy progress, spondylolisthesis goals, isometric holds, “can a disc bulge fully heal?”, and best sitting/posture tweaks.Start here → https://backinshapeprogram.com/start/Highlights:🔹 Education first: strategy → tutorials → practice.🔹 Daily life usually provokes more than careful squats.🔹 Towel vs bed decompression: placement & safe entry/exit.🔹 Set the gym up to protect your back (use safety bars).🔹 Skip Jefferson curls for disc rehab; build neutral-spine strength.#backinshape #sciatica #herniateddiscsChapters:00:00:00 Intro & stop fearing rehab with a herniated disc00:02:13 Education-first: strategy & tutorials before exercise00:04:04 Why random PT exercises aren’t rehab (child’s pose/pigeon, etc.)00:05:39 Daily life is riskier than careful squats (feeding the dog…)00:09:31 Towel decompression: discomfort, tingling & fixes00:10:51 Bed decompression: how to get in/out safely00:12:48 Brad: phase-4 training & gym setup (use safety bars)00:16:44 How soon should I feel improvements? (technique wins first)00:20:11 Imaging & “physio sheets” vs real programming00:25:20 Mental health: structure builds confidence fast00:34:10 Jefferson curl: why not in disc rehab00:38:30 AS/spondylo: stability even more important00:43:05 7 months post-microdiscectomy: focus rehab, not steroids00:48:10 Spondylolisthesis: segment story, goals & hip mobility00:51:53 Isometric holds vs measurable loading (why we track kilos)00:52:45 Craig: can a disc bulge fully heal?00:59:29 Best sitting/posture: towel behind & slight recline01:00:04 Wrap-up & next steps

💡 How to Safely Activate Your Core with a Herniated Disc👉 Need Help With Your Back Pain? Check this full video out now "Fixing Back Pain Master Class" https://www.youtube.com/watch?v=QIYFt7qQbJw 📚 Resources:📖 https://backinshapeprogram.com/2025/09/how-to-safely-activate-your-core-with-a-herniated-disc/Confused about core bracing vs. core activation? You’re not alone! With so much conflicting advice out there, learning how to correctly engage your core while recovering from a lumbar herniated disc (L4/L5 or L5/S1) is essential.In this video we break down:- The difference between “bracing” vs. “activating” the core.- The “tin can” model of spine stability explained.- How breathing & the diaphragm link to core control.- Why balance, not straining, is key for spine protection.- Special notes for women post-pregnancy & pelvic floor health.- Why belts aren’t the shortcut you think for back safety.✨ If you’re dealing with back pain or sciatica, learning to activate your core first is the foundation for real stability, strength, and long-term recovery.#HerniatedDisc #SciaticaRelief #BackPainRecovery #CoreActivation #SpineStability #LowBackPain #CoreStrength #L4L5 #L5S1 #SpineHealth #FixYourBackChapters:0:00 Introduction0:44 How To Activate Core1:42 Why Are We Activate The Core?3:31 Understanding The Role Of These Muscles5:42 Technical Difficulties7:54 Learning The Core Aspects First11:06 Final Thoughts

Today’s live sorts popular “lower-back-pain stretches” into two buckets: the ones that feel good but slow healing (e.g., knee hugs/forward-flexion flossing, long dead hangs) vs the ones that actually help (towel or bed decompression done gently, with a neutral spine focus). You’ll learn why repeated flexion eases symptoms but strains the injured L4/5–L5/S1 tissues, how to set up towel decompression safely (3–5 min), and when a dead hang is simply too aggressive for a recovering disc. We also cover sit-to-stand cues that stop the “lightning bolt” when you get up, mattress myths, hydrotherapy pitfalls, why planks provoke discs, and common anatomy variants (lumbarisation/Bertolotti) that don’t change the rehab plan.Start here → https://backinshapeprogram.com/start/Highlights:🔹 Why knee-hugs/chest-to-knees worsen disc strain.🔹 Towel decompression: what it does, 3–5 min setup.🔹 Dead hangs: big pressure swings = too aggressive.🔹 Neutral-spine sit↔stand: feet under, push vertically.🔹 Rehab framework: Relief + Strength (Core work) + Education.#backinshape #sciatica #herniateddiscsChapters: 00:00:00 Intro — today’s topic: stretches for lower back pain00:01:29 Wrong ‘decompression’: knee hugs / flossing00:02:21 Recovery rule: focus on a neutral spine00:03:14 Why knee-hugs feel good but harm healing00:03:55 Towel decompression — what it does & why00:05:24 Towel demo: setup, 3–5 mins, getting up safely00:06:09 9.5h sitting: restore lordosis to offload L4/5–L5/S100:07:11 Bed decompression — gentler option00:07:21 Dead hangs: pressure swings = too aggressive00:26:42 Getting out of bed/chair: feet under, push vertically00:30:29 Mattress advice: replace only if broken/bowing00:33:25 Relief, Rehab, Education — the 3-part plan00:40:57 Hydrotherapy: relief, but often impractical early00:46:18 Planks = disc provocation test; skip for rehab00:48:35 Lumbarisation/Bertolotti: common anatomy variants00:57:12 Microdiscectomy: why prehab helps either way01:09:30 Wrap-up & next steps

Sitting often makes sciatica feel instantly better because a posterior pelvic tilt opens the nerve exit holes—but that short-term relief can reinforce the problem. In today’s live, we explain what’s really going on at L4/5–L5/S1, why repeated flexion (knee-hugs/child’s pose) “feels good but harms,” and how to sit smarter (reclined, supported neutral) while you rebuild capacity. Then we show how to prevent those “getting up = lightning bolt” moments by learning neutral-spine transitions and using the Core 6 (Dead Bug, Marching Bridge, Squat, Hip Hinge, Step-Up, SLHH) to restore load tolerance. Member Q&A covers spondylolisthesis, night flare-ups, “squat on the toes,” deficit deadlifts, flights, Roman-chair/back extensions, and more.Start here → https://backinshapeprogram.com/start/Highlights:🔹 Why sitting eases sciatica (foramina open).🔹 The flexion-relief trap (knee-hugs/child’s pose).🔹 Safer sitting: recline + towel-supported neutral.🔹 Prevent flare-ups: neutral-spine transitions.🔹 Rebuild with the Core 6; progress load over time.#backinshape #sciatica #herniateddiscsChapters:00:00:00 Intro & why sitting eases sciatica00:02:51 Posterior pelvic tilt opens the foramina00:03:53 ‘Feels good but harms’: knee hugs / child’s pose00:04:11 Root cause: ligament injury at L4/5–L5/S100:06:44 Reclined sitting with lumbar support (safer setup)00:07:13 Loads: sitting raises L4/5–L5/S1 load 40–90%00:07:50 Education: neutral spine & transitions matter00:10:20 Live Q&A begins00:10:32 Osteoporosis, ‘muscle spasm’ mislabels00:12:42 The 3-part plan: relief, Core 6 rehab, education00:12:53 Post-laminectomy principles & aggravation-free reps00:22:51 Spondylolisthesis/pars defects — long-term strategy00:26:23 Night flare-ups: win the day to sleep better00:28:32 Squat ‘on the toes’ fix — technique first00:32:23 Deficit deadlifts? Skip for rehab00:34:48 How often? Daily practice early → structured splits00:51:50 ‘Fusion is my only option’ — prehab either way00:54:05 14-hour flight tips (positioning & expectations)01:01:29 Roman chair & good mornings — safer alternatives01:06:08 Wrap-up & next steps

Today’s live is all about stabilising the lumbar spine after a disc injury or sciatica. We show you how to keep the spine still while you move, then build from the floor up with the six essentials: Dead Bug, Marching Bridge, Squat, Hip Hinge, Step-Up, and Single-Leg Hip Hinge. You’ll learn why these beat endless stretching, how to judge progress (by capacity, not symptoms), and how to avoid common traps (e.g., relying on belts/braces).Q&A covers: knee pain with squats (how to modify), whether hip thrusts or heavy shrugs make sense (and when), “centralisation” misconceptions (don’t wait to start rehab), decompression/IDD nuances, towel decompression comfort over time, and using load as your “healed for what?” yardstick.Start here → https://backinshapeprogram.com/start/Highlights:🔹 Keep the spine still; build control first.🔹 The six moves: Dead Bug, Marching Bridge, Squat, Hinge, Step-Up, SLHH.🔹 Progress by capacity (load/range), not pain swings.🔹 Belts/braces ≠ protection at L4/5–L5/S1.🔹 Decompression done right; towel work gets easier.#backinshape #sciatica #herniateddiscsChapters:00:00:00 Intro: stabilise your lower back00:01:15 Exercises rule: spine stays still00:03:16 Dead bug — setup & common errors00:04:59 Marching bridge — stability, not glute builder00:05:01 Squat & hip hinge — daily-life patterns00:11:29 Darren: stretching alone vs structured rehab00:17:27 Step-up & single-leg hip hinge progressions00:23:26 Jay: hip thrusts later — setup risks explained00:28:59 Oscar: are shrugs safe? manage spine load00:31:25 Sue: knee pain — doorway squat & hinge bias00:36:19 Tito: don’t wait for centralisation — start rehab00:42:36 Belts & back braces — why they don’t protect L4/5–L5/S100:45:27 Decompression/IDD — testing & softer-force approach00:57:29 Ahmed: “healed for what?” use load as a measure00:59:48 Towel decompression discomfort → tolerance01:01:36 Wrap-up & next steps

⚡ Stretching Sciatica – Relief or Risk?👉 Need Help With Your Back Pain? Check this full video out now "Fixing Back Pain Master Class" https://www.youtube.com/watch?v=QIYFt7qQbJw 📚 Resources:📖 https://backinshapeprogram.com/2025/09/stretching-sciatica-for-fast-relief-of-pain/https://youtu.be/PQBv2Ox4EG0https://youtu.be/Iigsc8RHubAShould you really stretch sciatica for fast pain relief — or could it make things worse? 🤔In this video, we unpack:- Why sciatica is a symptom — not the real problem- The truth about hamstring stretching for sciatica- Why “sciatic flossing” often backfires- The real key: spine stability to heal the root cause✨ Stretching can feel good short-term, but without stability work you’re just chasing relief — not recovery. The goal? Protect and strengthen your spine so the injured tissues can finally heal.✅ Safer stretches (with a neutral spine)✅ Core stability work to build long-term resilience✅ A smarter path to lasting sciatica recovery💬 “Don’t just fan the smoke — put out the fire at the source.”#SciaticaRelief #BackPainRecovery #LowBackPain #SpineHealth #CoreStrength #SciaticaExercises #BackInShape #HerniatedDisc #L4L5 #L5S1 #FixYourBack #SciaticaStretchesChapters:0:00 Introduction0:37 Sciatica Is Not Your Problem1:36 Stretching For Sciatica2:44 Flossing For Sciatica3:30 Stabilise Your Sciatica4:36 Final Thoughts

🧠 Lumbar Spondylolisthesis Demystified!👉 Need Help With Your Back Pain? Check this full video out now "Fixing Back Pain Master Class" https://www.youtube.com/watch?v=QIYFt7qQbJw 📚 Resources:📖 https://backinshapeprogram.com/2025/07/lumbar-spondylolisthesis-explained/https://youtu.be/p3MiLAiTSoYhttps://youtu.be/bizKoHF62L0https://backinshapeprogram.com/2023/06/chat-magazine-feature-janets-spondylolisthesis-recovery/ (Janet’s Spondylolisthesis Recovery)Been told you have a slipped vertebra (spondylolisthesis)? 😟 Don’t panic — this condition is often misunderstood and far less scary than it sounds!💡 In this video, we break down:- What spondylolisthesis actually is- Why many people have it long before symptoms start- The 3 main types (traumatic, developmental, degenerative)- Why it’s rarely a standalone diagnosis- The right strategy to stabilise & strengthen your spine❌ Stop obsessing over passive stretches, MRI labels, or fear of movement.

Start focusing on building strength and control with the Core 5:→ Dead Bug → Marching Bridge → Squat → Hip Hinge → Step-Up ✨ Real results come from structure, consistency & the right movements — not gimmicks.#Spondylolisthesis #LowBackPain #BackPainRelief #Sciatica #SpineHealth #Core5 #SpinalStability #FixYourBack #RehabRight #SlippedVertebra #SpinalRecovery #DegenerativeDisc #L4L5Chapters:0:00 Introduction1:04 What Is Spondylolisthesis?2:15 What Causes It?2:54 Why Is It So Confusing?3:48 What About The Towel Decompression?4:37 You Had This Before The Pain5:28 Can It Be Fixed?6:16 What Your Rehab Should Look Like7:23 Don’t Get Stuck!8:02 Overview: Final Thoughts

🚫 STOP Doing These 3 Common Back Pain Stretches!👉 Need Help With Your Back Pain? Check this full video out now "Fixing Back Pain Master Class" https://www.youtube.com/watch?v=QIYFt7qQbJw 📚 Resources:📖 https://backinshapeprogram.com/2025/07/3-worst-exercises-for-low-back-pain-sciatica/https://youtu.be/_SyuYRs0ViYhttps://youtu.be/S-gJL-qdI38⚠️ These feel-good moves offer temporary relief — but they don’t heal the root injury. In fact, repeated bending and flexion can delay recovery and promote instability at the injured spinal segment (often L4/L5). 😣👎 The "Terrible 3" Explained:- Knee Hugs.- Child’s Pose.- Sciatic Nerve Flossing.…They’re soothing now, but they’ll keep you stuck in a cycle of pain.✅ Do This Instead:• Understand the real cause of your pain (hint: it’s not the “trapped nerve”)• Follow a structured program with the Core 5:→ Dead Bug→ Marching Bridge → Squat → Hip Hinge → Step-Up 🎯 Build spine stability, reduce flare-ups, and finally get lasting relief.This video breaks it all down with clarity and no fluff. Let’s stop stretching and start healing. 🙌#BackPainRelief #SciaticaRecovery #LowBackPain #Core5 #SpinalStability #DiscInjury #NoMoreStretching #FixYourBack #RehabRight #KneeHugsAreOut #ChildsPoseMyth #NerveFlossingFail #recoverstronger Chapters:0:00 Introduction0:55 Why They Feel Good?2:06 Why They’re Recommended?3:19 Alternative That Works7:07 Overview: Final Thoughts

🔎 Confused About Lumbar Spinal Stenosis? You're Not Alone.👉 Need Help With Your Back Pain? Check this full video out now "Fixing Back Pain Master Class" https://www.youtube.com/watch?v=QIYFt7qQbJw 📚 Resources:📖 https://backinshapeprogram.com/2025/07/lumbar-spinal-stenosis-recovery-with-exercise/https://pmc.ncbi.nlm.nih.gov/articles/PMC6115584/ (Article Research)Too many people treat the symptom — not the cause — of stenosis… and it’s making recovery harder.💡In this episode, you’ll learn:- What stenosis actually is — and why it’s not an injury.- The real cause (hint: it’s usually disc damage!).- Why forward bends, knee hugs & nerve flossing feel good short term but sabotage your long-term recovery.- The key role of spine stability — and how to train it with precision.✅ Master the Core 5 Rehab Exercises:• Dead Bug• Marching Bridge • Step-Up • Hip Hinge • Squat🎯 You’ll also discover:– How your body tricks you with pain relief that worsens the issue.– How to use feedback and form to track recovery.– What NOT to do during squats (this catches everyone).– How to finally escape the loop of pain, inflammation, and more pain.🙌 This episode is a must-watch if you’ve been diagnosed with lumbar spinal stenosis, or have leg pain, back tightness, or sciatica symptoms that just won’t go away.#SpinalStenosis #LumbarStenosis #BackPainRecovery #DiscHealth #SciaticaRelief #SpineStability #FixYourBack #HerniatedDiscRecovery #StenosisRelief #CoreRehabChapters:0:00 Introduction1:04 What Is Lumbar Spinal Stenosis?2:57 Why Is This Relief A Trap?3:56 What You Should Do Instead?5:55 Exercises For Spinal Stenosis7:42 Long-Term Strategy