There is a pervasive myth in the fitness and rehabilitation world that you must flatten your lower back—often called a "posterior pelvic tilt"—to engage your core properly during exercises like the dead bug. While this might make the exercise feel easier or safer in a Pilates class setting, it creates a significant problem for those recovering from a herniated disc or sciatica. Your lumbar spine is designed to have a natural curve (lordosis). By forcibly flattening this curve, you are training your body to load the spine in a flexed position, which is the exact mechanism that often aggravates disc injuries. We discuss why maintaining a neutral spine is the superior method for building applicable, real-world stability.We also dive deep into the logistics of rehabilitation equipment and popular "low impact" activities. Many sufferers are told to swim or use back extension machines to strengthen their posterior chain. However, swimming often acts merely as a relief mechanism rather than a strengthening tool, and the logistics of getting to a pool can often cause more flare-ups than the water cures. Similarly, back extension machines often lock you into fixed ranges of motion that are difficult to bail out of safely. We explain why mastering the fundamental hip hinge and squat at home is often safer, more scalable, and more effective for long-term recovery.Finally, we address the realities of post-surgical recovery, specifically regarding sitting pain and "nerve damage." Whether you have had a microdiscectomy or are managing conservatively, the healing process for nerves is significantly slower than for muscle or skin. We explore why sitting remains painful even after surgery (hint: it increases load on the spine by 40-90%) and how to differentiate between 'good' rehabilitation soreness and 'bad' injury aggravation.Key Topics Covered🐜 The Dead Bug Debate: Why flattening your back (pelvic tucking) during core exercises is counterproductive for disc rehabilitation. We explain the importance of maintaining a neutral lordosis to protect the discs while building stability that transfers to standing and lifting.🏊 The Swimming Myth: While being in water offloads the spine, swimming does not inherently strengthen the lower back against gravity. We discuss why the effort of driving to the pool and changing often outweighs the benefits, and why land-based gravity training is essential for true resilience.🚫 Back Extension Machines: A detailed breakdown and demonstration of why these machines are unnecessary and potentially risky for beginners. We contrast this with the standing hip hinge, which offers better scalability, safety, and functional carryover to daily life.💺 Post-Surgery Pain: Why you still can't sit comfortably after a discectomy. We explain the load mechanics of sitting and why removing the disc material doesn't immediately restore the spine's load-bearing capacity.Chapters00:00 Introduction00:15 Dead Bugs: Flat Back vs Neutral Spine04:50 Will Herniated Disc Material Reabsorb Naturally?06:05 Understanding Loading Targets (10 Reps vs 5x10)08:15 Bending & Twisting After Discectomy11:15 Why We Don't Recommend Back Extension Machines14:25 Dealing with Pain During Exercises18:10 The 90/90 Stretch & Twisting Risks19:25 How to Hip Hinge Properly23:55 Occupational Back Strain (Bricklayers Case Study)27:45 Fibromyalgia & Post-Exercise Soreness29:55 Why Sitting Hurts After Surgery31:25 Using Massage Guns for Symptom Management33:40 The Tape Test for Posture Awareness35:55 Sleeping Positions & Pillows for Relief37:55 Is Basketball Safe After a Disc Issue?39:50 The Truth About Swimming for Back Rehab46:15 Incline Walking for Stenosis (Osteopath Critique)51:25 Demo: The Problems with Back Extension Machines58:55 Sitting in Lotus Position & Flexibility Myths01:07:55 SI Belts: Why They Can Limit Recovery#BackPainRelief #HerniatedDisc #Sciatica
In this session, we deep-dive into the reality of recovering from a herniated disc and the associated sciatica that often drives people to seek help. Many individuals struggle for years because they focus entirely on managing symptoms rather than rehabilitating the actual injury. Whether you have been diagnosed with a disc protrusion, extrusion, or a minor disc bulge, the fundamental requirement remains the same: you must move beyond temporary relief and begin a structured programme designed to stabilise the spine and build objective resilience. We explore why MRI results can often be misleading and why a "normal" report doesn't always equate to a functional, healthy back.
To truly transform your back health in 2026, you must understand the difference between movement and strengthening. Most traditional "strengthening" exercises, such as clamshells or basic glute bridges, fail to provide a significant enough stimulus to elicit a physiological change in the tissues. We discuss the necessity of progressive loading through fundamental movements like the squat and the hip hinge. By learning to maintain a neutral spine under increasing loads, you provide the necessary stimulus for ligamentous tissues like the disc to undergo the slow process of remodelling and strengthening. This approach not only addresses current pain but shoves the body toward long-term resilience against repetitive strain.
Finally, we address the lifestyle factors and habits that often derail progress. From office ergonomics—including the utility of sit-stand desks and perching stools—to the proper use of recovery tools like inversion tables and massage guns, we provide a comprehensive framework for daily spinal care. We also tackle the common mistakes made when returning to the gym in January, emphasizing that technique must always precede intensity.
👁️ Symptoms vs. Injury: Learn why chasing sciatica and leg pain often masks the root cause of the problem.
🩹 The Myth of "Strengthening": Discover why common physiotherapy exercises like clamshells often fail to build real-world strength.
⏳ The Biological Clock of Healing: Understand why discs take months to heal and how repetitive "scab picking" through poor movement habits prevents recovery.
Chapters00:00 Introduction01:11 Symptoms vs the root cause of lower back pain02:16 Understanding herniated disc severity and MRI results03:00 Surgery vs rehabilitation: Is it fixable?03:40 Severe sciatica vs scans: What the reports really mean05:00 Why focusing on sciatica symptoms derails progress05:50 When back pain becomes leg numbness and tingling06:55 Neutral spine exercises: Dead bugs and marching bridges08:20 Movement as a test: Learning to protect the spine10:35 The myth of the strong back and repetitive strain11:20 Physio expectations: Why some programmes fail to work12:35 Why clamshells and glute bridges aren't strengthening14:15 Progressive loading: Technique before intensity15:15 Progression steps: From body weight to weighted squats17:15 Core control and bracing for the hip hinge18:00 Education and relief strategies vs long-term rehab19:05 Massage guns vs foam rollers for nerve pain relief21:15 Towel decompression and its role in recovery24:20 Inversion tables: Safety, marketing, and proper use26:40 Office ergonomics: Sit-stand desks and perching stools27:55 Why reclining helps take pressure off the lumbar spine29:40 Spinal fusions and the necessity of continued rehab30:30 Dead hangs: Potential risks for back injury beginners32:15 Target weights: Objective goals for squats and hinges34:30 Bulging discs and locked hips: Moving correctly36:05 The biological clock: Why disc healing takes months37:15 Sleeping positions: Side sleeping and pillow placement39:30 Menstrual cycles and back pain flare-ups41:45 Starting the gym in January: The need for a plan44:15 Stenosis and movement limitations: Long-term expectations50:35 Why squats and hip hinges are fundamental rehab tools
One of the most common complaints during recovery from a herniated disc or chronic sciatica is a persistent feeling of tightness in the lumbar spine. It is natural to assume that this tension requires stretching, but in the context of an injury, this tightness is often a protective mechanism deployed by your nervous system to splint an unstable area. In this session, we explore why simply stretching this tension away can be counterproductive and how building stability is the true long-term solution.
We also take a detailed look behind the scenes of the Back In Shape Program, walking through the specific phases of rehabilitation. From establishing the foundations in Phase One to the critical 'calibration' process in Phase Three, understanding the roadmap is essential for building confidence. Recovery is not just about getting rid of pain; it is about systematically building the capacity of your spine to handle the demands of daily life, whether that is picking up grandchildren or returning to sport.
Finally, we discuss the reality of returning to high-level activities. Using a personal example from a recent Jiu-Jitsu class, we illustrate that a history of back injury does not sentence you to a life of fragility. With the correct rehabilitation structure—focusing on aggravation-free movement and progressive overload—it is entirely possible to return to chaotic and demanding environments with confidence.
Key Topics Covered
👁️ Muscle Tension vs. Stability: Many patients mistake protective muscle splinting for simple tightness. We explain why your body creates this tension to protect a herniated disc and why resolving the underlying instability is more effective than passive stretching.
🗺️ The Rehabilitation Roadmap: We provide a visual walkthrough of the four phases of the program, detailing how to transition from basic core engagement in Phase One to the introduction of resistance bands and weights in Phase Two and Three.
🥋 Real-World Resilience: Referencing a personal session on the mats, we discuss how building strength allows you to eventually put your spine in non-neutral positions safely, proving that a previous injury does not have to limit your future capabilities.
Chapters00:00 Introduction: The Period Between Christmas and New Year02:10 Why Lower Back Tension Is Not Always Muscle Tightness06:15 The Towel Analogy: Visualizing Spine Instability15:38 Behind The Scenes: The Back In Shape Program20:20 Phase One: Establishing The Fundamentals28:40 Phase Two: Introducing Resistance & Load35:15 Phase Three: Calibrating Your Weights Correctly48:05 Troubleshooting Knee Pain In Split Squats58:15 Managing Flare-ups & The Importance of Consistency01:16:30 Returning To Sport: A Jiu-Jitsu Case Study
#HerniatedDisc #SciaticaRelief #BackPainRehab
In this Christmas Eve edition of the Back In Shape Podcast, we dive into a live clinical review of a subscriber's case to demonstrate why a physical examination alone is often insufficient for diagnosing chronic back pain. We discuss why standard orthopaedic tests (reflexes, strength, dermatomes) are designed to provoke pain rather than identify the underlying structural cause, often leading to vague diagnoses like "mechanical back pain" that offer no solution.
We then move to the X-ray analysis, revealing what the physical exam missed: a Retrolisthesis (backward slippage) of L5 on S1. Mike breaks down the biomechanics of this specific misalignment, contrasting it with the more common spondylolisthesis (forward slip), and explains how the loss of the natural lumbar curve (hypolordosis) compromises the spine's ability to handle load.
Finally, we issue our essential Christmas warning: The "Turkey Carry." It is rarely the heavy gym session that causes a Christmas flare-up; it is the awkward mechanics of carrying heavy roast trays across the kitchen while dodging toddlers. We break down how to apply gym-standard hip hinge mechanics to your household duties to ensure you stay pain-free into the New Year.
🩺 Physical Exams vs. X-Rays: Why "ticking the boxes" on a physical exam (reflexes, sensation, strength) often gives a false sense of security, and why imaging is required to see the structural reality.💀 Retrolisthesis Explained: A visual analysis of the subscriber's X-ray, identifying the backward slippage of L5 and the straightening of the spine (hypolordosis) that creates chronic instability.🦃 The "Turkey Carry" Risk: Why household tasks during Christmas are high-risk moments for the lower back, and how to apply proper bracing and hinge mechanics to kitchen duties.
Chapters00:00 Introduction & Christmas Eve Greetings02:40 Patient Case Study: History (L5-S1)06:00 Why Physical Exams Don't Reveal Structure09:15 X-Ray Analysis: Identifying The Root Cause15:30 Retrolisthesis (Backward Slip) Explained28:00 Why "Instability" Is A Vague Term45:00 The Hip Mobility Connection01:07:00 The "Turkey Carry": Holiday Movement Hazards01:09:00 Conclusion & Sign Off
#Retrolisthesis #Chiropractic #BackInShape
Key Topics Covered
Many sciatica and back pain sufferers feel a constant urge to "stretch out" a tight lower back. However, using clinical tools like a dual inclinometer reveals a critical misunderstanding of spinal mechanics. When you perform a toe touch or a forward bend, the vast majority of that movement comes from your hips, not your lumbar spine. The lumbar spine has a finite range of flexion at specific segments. Attempting to push past this biological limit does not help muscles; it strains the ligaments and discs, potentially worsening herniated discs or instability.The sensation of "tightness" in the lower back is rarely a result of short muscles that need lengthening. Instead, it is often a neurological protective mechanism—a "brake" applied by the nervous system to stabilise a spinal segment that it perceives as vulnerable or injured.
By aggressively stretching (such as pulling your knees to your chest), you may be stretching the very ligaments that are trying to heal, engendering further hypermobility and perpetuating the pain cycle. The solution is not to mobilise the spine, but to stabilise it through core engagement and proper hip mechanics.
Key Topics Covered
📏 Measuring True Flexibility: We demonstrate how to differentiate between hip flexion and lumbar flexion using inclinometers, proving that the lower back moves far less than most people realise.
🧱 Spondylolisthesis & Strength: A look at training with spinal slips (Grade 1 & 2). We explain why avoiding weights out of fear is counterproductive and how stability work is the best defence against progression.
⚙️ Spinal Fusion & Adjacent Segments: Discussing the mechanics of L5/S1 fusions and why the segment above (L4/L5) often becomes the new site of issue if hip mobility isn't addressed.
🛌 Morning Stiffness & Sleep: Troubleshooting why you wake up in pain. We discuss how inflammatory accumulation overnight—not just your mattress or sleeping position—contributes to that "locked up" feeling in the morning.
The Roman Chair (or 45-degree back extension) is one of the most effective tools for strengthening the posterior chain, yet it is often performed incorrectly by those recovering from a herniated disc or sciatica. In this session, we break down the two most common errors: rounding the spine (flexion) and instability at the top of the movement. We explain why your goal during rehab is to cultivate "torso stiffness" rather than flexibility, ensuring the load remains on the glutes and hamstrings rather than shearing the lumbar spine.
We also tackle a very common patient question: "Why does standing still (like washing dishes or queueing) hurt more than walking?" The answer lies in "cumulative loading." When you walk, your muscles act as a pump, flushing blood and offloading the spine cyclically. When you stand still, the compression is static and unrelenting. We discuss strategies to mitigate this, including using a "perch" stool and shifting your weight to manage fatigue.
Finally, we address the safety of Hanging Leg Raises for back pain. While popular for abs, this exercise generates massive leverage on the lumbar spine and often causes the hip flexors to pull the back into hyperextension. For those in Phase 1 or 2 of the Back In Shape Programme, we recommend sticking to high-tension, stable floor-based core work (like the Dead Bug) before attempting high-leverage hanging movements.
Key Topics Covered:
👁️ Roman Chair Errors: We discuss why rounding the back (flexion) on a back extension machine defeats the purpose of rehab for disc injuries. The goal is to lock the spine into neutral and hinge purely at the hips.
🩹 Why Standing Hurts: Explaining the mechanism of static compression versus dynamic load. We detail why 10 minutes of washing dishes can often be more painful than a 30-minute walk for sciatica sufferers.
⏳ Hanging Leg Raises: A breakdown of why this advanced core exercise is often a trap for back pain patients, leading to hip flexor dominance and lumbar hyperextension rather than genuine core stability.
Chapters00:00 Introduction02:15 Roman Chair: Instability & "The Wobble"08:45 Rounding the Back: Flexion vs. Neutral Spine15:30 Setup: Correct Pad Height for Back Extensions26:10 Q&A: Why Does Standing Still (Washing Dishes) Hurt?33:20 The Difference Between Static Standing & Walking40:15 Q&A: Are Hanging Leg Raises Safe?51:00 Cumulative Fatigue & Managing Daily Load01:12:20 Closing Thoughts & Christmas Schedule
#BackPain #RomanChair #Sciatica
One of the most common frustrations in recovery is the belief that rehabilitation exercises are causing more pain. In this session, we dissect the difference between genuine exercise-induced aggravation and the natural daily fluctuation of symptoms. Often, pain worsens towards the evening due to the cumulative load of the day, leading patients to falsely blame their afternoon workout. We explain how to conduct a "fair evaluation" of your daily pattern to determine if your technique is truly at fault or if your spine is simply fatigued from daily life.
We also issue a strong warning against "Russian Twists" for anyone with a history of back issues. This exercise combines flexion, rotation, and compression—a "perfect storm" for provoking a disc bulge or herniation . Instead, we advocate for "Correct Choreography" in spine stability exercises like the squat and hip hinge. These movements are designed to hold the spine rigid while the hips do the work. If you feel pain during these, it is likely because the spine moved when it should have remained neutral.
Finally, we cover practical strategies for the holiday season and daily living. From using a rolled-up towel (the size of a Pringles tin) for lumbar support in the car to understanding why you shouldn't push for personal bests during Christmas. We also break down the "Chest Pop" cue—a vital technique to engage the lats and erectors to protect the spine during lifting .
🚫 The Danger of Russian Twists: Why combining forward bending with rotation creates significant shear and compressive forces on the annular fibres of the disc, making this exercise unsuitable for rehab.📉 Daily Patterns vs. Workout Pain: Understanding that symptom fluctuation (often worsening at night) is normal and shouldn't necessarily discourage you from your stability work.🚗 Car Travel & Lumbar Support: A simple hack using a rolled towel or bar pad to support the lumbar curve and reduce pain during long drives.🦍 The "Chest Pop" Cue: How to properly engage your upper back and lats to maintain a neutral spine during squats and deadlifts.
Chapters00:00 Introduction00:40 Evaluating Daily Pain Patterns vs. Exercise Aggravation07:40 "Correct Choreography": Why Stability Exercises Shouldn't Hurt11:55 Sleeping with Crossed Ankles (Sciatica Factors)15:00 Stop Doing Russian Twists (Flexion + Rotation Risks)20:45 Hamstring Tightness vs. Disc Injury28:40 Kettlebell Swings: When Are They Safe?33:30 Christmas Training Advice: Maintenance vs. Pushing36:50 Car Travel Tips: The Towel Hack for Back Pain39:20 IDD Therapy & Spinal Decompression Opinions46:45 Can You Fix "Degenerative Disc Disease"?53:15 The "Chest Pop" Cue for Safe Squats58:45 Squatting with Knee Replacements01:04:15 Conclusion
#BackPainExercises #HerniatedDisc #Sciatica
Key Topics Covered
In this session, we address a critical strategic error many patients make when undergoing spinal decompression treatments like IDD therapy. It is common for clinics to advise pausing rehabilitation exercises during the initial weeks of treatment. However, we argue that building spinal stability and strength should happen concurrently—or even beforehand—to protect the spine during the travel to and from the clinic. We discuss how to strategically schedule decompression sessions, ideally placing them after your heaviest workout days (like Phase 3 or Phase 4 squat sessions) to utilise the treatment as a recovery tool rather than a passive cure.
We also dive deep into the metabolic requirements of healing a herniated disc or recovering from sciatica. A significant topic discussed is the use of creatine monohydrate; specifically, dispelling the marketing myths surrounding expensive "women-specific" supplements. We explain why standard creatine is essential not just for muscle growth, but for cognitive function and recovery. Furthermore, we warn against maintaining a steep calorie deficit during rehabilitation. Healing nerves and building tissue is an energy-expensive process, and insufficient nutrition can lead to increased delayed onset muscle soreness (DOMS) and stalled progress.
Finally, we cover essential technique corrections for the squat and hip hinge to prevent neck pain, using the "pike" analogy to maintain a true neutral spine. We also tackle the misconception of "weak knees" in older adults, explaining why leg strengthening is the solution, and provide a guide on the absolute essentials for a home gym setup that allows for long-term progression without filling your house with equipment.
🏥 IDD Therapy & Exercise Timing: Why you should not stop strengthening your back while undergoing decompression therapy. We explain how to time your appointments to aid recovery from heavy lifting sessions rather than treating them as a replacement for the work.
🥩 Nutrition & Recovery: Why a calorie deficit can be detrimental when recovering from a back injury. Healing tissues and reactivating nerves require significant energy; under-fuelling can lead to poor recovery and persistent soreness. We also bust myths on "specialised" creatine supplements—standard monohydrate is effective and far more affordable.
🏋️ Squat Mechanics & Neck Pain: A common error in the hip hinge and squat is looking up ("cranking the neck"), which disconnects the cervical spine from the rest of the column. We introduce the "impaled on a pike" visualisation to ensure your head moves in unison with your torso to avoid upper back aggravation.
Chapters
00:00 Introduction & Health Updates
01:23 IDD Therapy: When to Start Rehab Exercises
06:25 Dealing with Middle Back Pain (TL Junction)
10:50 Managing the Commute to Treatment
17:00 Supplements for Spine Health vs. The Work
20:45 Creatine Myths: Marketing vs. Monohydrate
27:25 Why Calorie Deficits Hinder Healing
32:45 Hip Hinge Technique: Fixing Neck Pain
35:00 "Weak Knees" vs. Weak Legs in Seniors
44:40 Managing Training During Illness or Stress
49:20 The Dangers of Avoiding Spinal Loading (Paul's Story)
1:01:45 Managing Sustained Impacts (Driving/Riding)
1:04:45 Phase Four Training Frequency & Recovery
1:11:15 Essential Home Gym Setup (Vest & Dumbbells)
1:17:25 Rehab Strategy Post-Microdiscectomy
1:23:25 Tapering off Pain Medication
#SciaticaRecovery #HerniatedDiscRehab #BackPainRelief
The kettlebell swing is often praised as a powerhouse exercise for posterior chain development, but for those rehabilitating a lower back injury, it can be a double-edged sword. While it is fundamentally a hip hinge, the introduction of velocity and the need to rapidly decelerate a heavy load places immense demand on the lumbar spine1111. For someone recovering from sciatica or a herniated disc, attempting this dynamic movement before mastering a slow, controlled hip hinge with significant load (ideally 75-100% of bodyweight) is often a recipe for a setback2. We explore why speed requires a higher level of competence and why sticking to controlled, static strength work is the safer path in the early stages of recovery3333.
We also tackle one of the most common questions we receive: "Why is my pain worse first thing in the morning?"4. The answer lies in the accumulation of inflammation. During the night, your lack of movement allows inflammatory fluid to pool in the injured spaces of the lower back, while your tissues naturally tighten up to protect the area5555555. This creates a sensation of stiffness and pressure upon waking. We explain the mechanics of this morning "drainage" process and why gentle movement, rather than panic, is the solution to easing those early-hour symptoms6.
Finally, we address the controversial advice often given to patients—that they have "no chance" of recovery without surgery7. Whether you are dealing with an L5/S1 extrusion or lingering nerve pain weeks after a microdiscectomy, the reality is that surgery removes the obstruction but does not correct the mechanical flaws that caused the injury8888. We discuss why activities like swimming or cycling do not count as rehabilitation, why relying on back support belts gives a false sense of security, and how to build genuine, long-term resilience through progressive strength training9999999.
🔔 Kettlebell Swings vs. Rehab: Why adding speed and deceleration forces to a hip hinge is dangerous for early-stage back rehab10.
🌅 Morning Pain Mechanics: Understanding how inflammation accumulation overnight causes stiffness and why movement relieves it11111111.
🔪 Surgery Reality Check: Why a microdiscectomy doesn't fix your movement patterns and why "swimming" isn't specific rehabilitation12121212.
🧱 The Strength Standard: The importance of reaching 75-100% bodyweight on squats and hinges before adding dynamic exercises13.
🚫 Back Support Belts: Why wearing a support belt at work often leads to weaker muscles and a false sense of security14141414.
Chapters
00:00 Introduction
00:13 Kettlebell Swings: Good or Bad for Rehab?
03:05 The Mechanics of Speed & Deceleration
06:20 Doctor Says "Surgery Needed" Despite No Pain?
07:45 Why Back Pain is Worse in the Morning
10:00 Nerve Pain 5 Weeks Post-Microdiscectomy
11:15 Hip Hinge Form: Knee Bend vs. Locked Legs
15:40 "No Chance of Recovery Without Surgery" Myth
19:35 Spinal Orthotics & Lordosis Correction
21:10 Is Swimming & Cycling Actually Rehab?
22:50 Effective Core Bracing Techniques
24:20 When to Start Twisting & Stretching
27:05 Muscle Atrophy from Sciatica
28:30 The Importance of Rest Between Sets
33:25 Sharp Pain in Thighs During Dead Bugs
44:10 Jefferson Curls: Risk vs. Reward
51:10 Should You Wear a Back Support Belt?
01:11:20 Isometric Hip Hinges
01:14:10 Ankle Mobility Routines for Better Squats
#BackPainRehab #Sciatica #HerniatedDisc
In the world of back rehabilitation, the Roman Chair (or back extension machine) is often hailed as a must-have piece of equipment. However, for those recovering from L4/L5 or L5/S1 disc herniations and sciatica, this machine can often introduce unnecessary complexity, cost, and risk compared to the humble hip hinge. In this session, we break down exactly why the standing hip hinge is often superior for building spinal stability and posterior chain strength without the hassle of setup or the biomechanical restrictions of locking your knees in a machine.
We also dive deep into a critical Q&A session covering the mechanics of movement during recovery. This includes why the "Asian Squat" or deep squatting allows lumbar flexion (butt wink) that can derail progress , and why walking uphill is generally discouraged during the rehabilitation phase due to the forward lean it necessitates. We emphasise that rehabilitation is essentially weight training—learning to tolerate load through a neutral spine to build resilience over time.
Finally, we address a controversial topic: can you strengthen a spinal disc? Contrary to some claims, the answer is a resounding yes. Through the process of progressive adaptation and healing, tissues that once failed under load can recover to bear significant weight again. We explain the physiology behind this and how consistent, aggravation-free training is the key to turning a vulnerable back into a robust one.
🏋️ The Roman Chair Reality: While a valid tool for specific conditioning (like Nordic curls), using a back extension machine for early rehab often complicates a simple movement. We demonstrate how a standing hip hinge achieves the same posterior chain activation with greater safety and functional application to daily life.
📉 Squat Depth & The "Asian Squat": Deep squatting often forces the pelvis to tuck under (butt wink), placing the lumbar spine into flexion under load. For rehabilitation, we prioritise a neutral spine, meaning we stop the squat before this rounding occurs to protect the discs.
🧬 Strengthening Spinal Discs: We debunk the myth that discs cannot be strengthened. By defining strengthening as the ability of a tissue to bear load without failure, we explain how the body heals and remodels over months, allowing you to return to activities that were previously impossible.
Chapters
00:00 Introduction
01:35 The Roman Chair vs. Hip Hinge
05:30 Setup Risks & Safety Failures
09:15 Why the Hip Hinge is Superior
16:40 Using the Machine for Nordic Curls
19:50 Muscle Soreness (DOMS) vs. Injury Pain
21:25 Why We Don't Lift Heels in Squats
26:05 Understanding L4/L5 & L5/S1 Protrusions
31:30 The "Asian Squat" & Butt Wink Dangers
34:10 The Healing Scab Analogy
42:10 Screwing the Feet for Glute Engagement
43:55 Learning Pace vs. Target Pace
51:20 Central Sensitisation & Nerve Pain
55:00 Why Walking Uphill is Not Recommended
01:03:20 Can You Strengthen Spinal Discs?
#herniateddisc #sciatica #backpainrelief
Key Topics Covered
Does your sciatica seem to vanish for a few days, giving you hope that you are finally "fixed," only to return with a vengeance the moment you try to resume your normal life? This cycle of relief followed by relapse is incredibly common and deeply frustrating. In this session, we explain the critical difference between symptom relief (the absence of pain) and structural healing (the repair of the tissue). Understanding this distinction is the key to breaking the cycle of recurring back pain and preventing future flare-ups.
Using the analogy of a grazed eyelid, we explore a vital concept: just because you can see perfectly clearly (function is 100%), it doesn't mean the wound on your eyelid has healed (structure is still damaged). In the same way, your back can often move pain-free while the disc is still fragile. We discuss the "Scab Phase"—that dangerous window where you feel capable but are clinically vulnerable. Learn why "testing" your back during this phase is exactly like picking a scab, and how to navigate this timeline safely to build true, long-term spinal resilience.
👁️ The Eyelid Analogy: I recently grazed my eyelid. My vision was perfect—I could see everything fine—but the wound was red and raw. This is exactly like your back: just because you can move (function), doesn't mean the disc (structure) is healed.
🩹 The Scab Phase: There is a window of time where your inflammation has dropped (chemical pain is gone) but the mechanical integrity of the disc is still weak. This is where most people relapse—by picking the scab too early.
📉 Chemical vs. Mechanical Pain: We break down why anti-inflammatories might help the ache but won't fix the compression—and why you need to understand which one is hurting you right now.
⏳ The Real Timeline: A herniated disc doesn't heal in 6 weeks just because the pain stops. True structural resilience takes months of consistent protocols to build.
Chapters00:00 Introduction: Healing the Injury vs. Fixing the Pain03:15 The Eyelid Injury Analogy: Structure vs. Function09:40 Why "Feeling Better" Is Dangerous (The Scab Phase)16:20 Mechanics of a Herniated Disc & Sciatica24:30 Chemical Inflammation vs. Mechanical Compression32:10 How to Stop "Picking the Scab" of Your Back Injury41:00 The Timeline: How Long Does It Really Take?48:15 Q&A: Bed Rest, Walking, and Early Movement56:40 Building Long-Term Spinal Resilience
#Sciatica #HerniatedDisc #BackInShape
Key Topics Covered
Title: Why Your Herniated Disc Pain Feels Like It’s Spreading — Live Q&A
In this live Back In Shape session, Mike explains why an L4/5 or L5/S1 herniated disc can start as “just” lower back or buttock pain and then seem to spread into hamstrings, tendons and other joints over time. He walks through how inactivity, deconditioning and disc thinning work together to make you more vulnerable, why most people simply don’t have much strength “in the bank” to lose, and how this leads to that familiar downward spiral of flare-ups, failed treatments and growing fear. You’ll also hear discussion around epidural injections, laser therapy, float tanks, dry needling, decompression tools and when these can sensibly support your rehab rather than distract from it.
From there, the focus shifts to what actually turns things around: learning safe technique on squats, hip hinges, dead bugs and marching bridges, then progressively loading them through Phase One to Four so your spine, discs and hips genuinely get stronger. Mike tackles common myths (“my glutes don’t fire”, “swimming will strengthen my back”, “core work doesn’t heal discs”) and shows how to think about flare-ups, imaging and timelines more realistically. Use the chapters to jump straight to the topics that match your current phase, then come back to the replay whenever you need a reset. Start here → https://backinshapeprogram.com/start/
Highlights
🔹 Why herniated disc pain seems to “spread” over time
🔹 How inactivity thins discs and deconditions your whole system
🔹 Epidural injections, laser and gadgets — what they don’t do
🔹 Squat and hip hinge done properly vs chasing “glute activation”
🔹 Swimming, stretching and cat-cows vs real rehab and strengthening
#backinshape #sciatica #herniateddiscs
Today’s livestream starts with a deep dive into what “engaging your core” really means when you’re rehabbing an L4/L5 or L5/S1 injury. Mike contrasts a lazy, bicycle-style dead bug with the properly braced version, shows how to use diaphragmatic breathing to brace without moving the spine, and explains why filming yourself from the side is essential to spot the tummy rising and then creeping back up as soon as the legs move. He stresses progressively tightening the brace as the legs travel further away, using the dead bug, marching bridge and everyday tasks as a way to practise variable core engagement rather than just going through the motions.
In the Q&A, he tackles a run of common rehab sticking points: why Roman chair back extensions are essentially an expensive, less safe hip hinge, when to move from Phase One into Phase Two, and why single-leg raises and extreme seated hip hinges are usually a bad trade for people with disc injuries. There’s detailed guidance on when to start rehab after a herniation or discectomy (basically now, but at an appropriate level), how to progress from low-hold squats and hinges with dumbbells towards barbell work, and how to troubleshoot hip hinges with bands when hamstrings or fear are in the way. He also addresses anxiety about MRIs, anterior pelvic tilt and cauda equina, uses his own eye injury as an analogy for why pain is a terrible measure of healing, and finishes by clarifying that Phase One is about mastering movement and reducing daily aggravation first, so that genuine strengthening in Phase Three and Four is both safe and effective.
Highlights
🔥 Turn your dead bug from lazy leg flaps into real core work.
🧠 Use video feedback to catch tummy “pop-ups” and fix technique.
🏋️♀️ Know exactly when to move from Phase One into Phase Two.
🎯 Unlock safer, stronger hip hinges with bands and better cues.
⏳ Stop waiting to “feel better” – judge healing by what your back can actually do.
Chapters
00:00 Intro: protect your lower back with core
01:06 Why core engagement matters for L4-L5 injuries
02:02 Dead bug done badly versus properly demonstrated
03:58 Using belly breathing to switch the core on
07:56 Roman chair versus hip hinge for safe strengthening
09:51 How long to stay in Phase One safely
11:52 Why leg raises are risky for injured backs
12:47 Problems with seated hip hinges and better alternatives
18:10 When to move from dumbbells to barbell squats
22:01 Troubleshooting hip hinges with bands and tiny ranges
27:06 Stuart McGill overlap, McKenzie criticism and neutral spine
28:00 Post-discectomy training, protein, and cold weather stiffness
31:53 Anterior pelvic tilt, imaging limitations and rehab priorities
39:18 Eye injury analogy: why symptoms mislead your decisions
43:20 Post-discectomy hip hinge still causing nerve pain
52:47 Second surgery, loose screws and struggling with rehab
1:01:53 Daily flare-ups from chairs, doors and poor habits
1:11:59 Why Phase One technique comes before real strengthening
#HerniatedDisc #LowerBackPain #Sciatica
This live session dives into a common problem for people with sciatica and lower back pain: why hamstring stretching can sometimes make everything feel worse. Mike explains how long-standing nerve irritation at L5/S1 and L4/5 can drive powerful hamstring tightness, how that tightness forces the lower back to round during everyday movements and stretches, and why the real issue is often weakness and loss of control rather than the stretch itself. You’ll learn how to keep hamstring work aggravation-free using pain ratings, neutral spine and hand support, and why building spine stability with exercises such as the dead bug, marching bridge, squats and hip hinges is the foundation for better flexibility.
He also answers member questions on step-up technique, whether squats are “bad” for the spine, how to reintroduce sitting, whether swimming helps, what to make of findings like lumbalisation and bone spurs, and how much pain is acceptable during rehab. Oscar’s story of progressing to loaded squats and long, pain-free sitting shows what consistent, well-coached strength work can achieve over a few months. Use the chapters below to jump straight to the questions most relevant to you, and if you’re new to the Back In Shape Program you can get started here → https://backinshapeprogram.com/start/
Highlights
🔹 🦵 Why sciatica makes hamstrings feel brutally tight and weak🔹 🎯 Using pain ratings to keep hamstring stretches aggravation-free🔹 🏋️ Oscar’s 75 kg squats and pain-free long sitting🔹 📏 Step-up and squat cues to protect the lumbar spine🔹 🌊 Swimming, sitting and habits framed as Relief vs rehab
#backinshape #sciatica #herniateddiscs
Chapters
00:00:00 Intro & why stretching hurts sciatica
00:01:30 Aggravation-free rehab and correct choreography
00:03:10 How lumbar injury drives hamstring tightness
00:05:21 Strength before stretch and safe hamstring ranges
00:08:01 Oscar: strength story and sitting tolerance
00:11:40 Eye injury, overtraining and respecting recovery
00:16:11 Lumbalisation, sacralisation and what it really means
00:17:43 Julia: side step-up technique and hip hinge cues
00:22:25 Nola: building core strength without sit-ups or planks
00:25:51 Nicole: are squats really bad for your spine?
00:31:59 Swimming, Relief Work and real back strengthening
00:33:33 Reintroducing sitting safely after a lumbar flare-up
00:37:53 How much pain is okay during rehabilitation?
00:40:20 Sitting posture, coccyx pain and tailbone myths
00:44:05 Imaging, bone spurs and focusing on soft tissues
Today we explain why a stiff, painful lower back doesn’t need more stretching (knee-hugs, Child’s Pose, cat-cow). Most disc problems bulge backwards, so repeated forward-bending keeps stressing the very tissues that need protection. We show what to do instead: learn neutral-spine control, practise real-life patterns (squat = stand up, hinge = pick up), and then build capacity. We also cover why imaging can be useful (for the clinician and planning), how years of sitting flatten your lumbar curve, spinal remodeling basics, post-op realities (microdiscectomy still needs rehab), coccyx pain referrals, IDD + rehab, cardio choices, and more Q&A.Start here → https://backinshapeprogram.com/start/Highlights:- Stiff ≠ “needs more flexion.” Most lumbar injuries dislike forward-bending; stabilise first, then strengthen.- Why imaging sometimes helps: it informs technique and targets—not a reason to delay starting safe rehab.- Your curve is often already flattened from long sitting; stop trying to add even more flexion.- Coccyx pain is commonly referred from L5/S1; fix the spine, not the seat cushion gimmicks.- Relief vs rehab: decompression/massage can soothe, but strength changes capacity (and daily life load wins).#backinshape #sciatica #herniateddiscsChapters:00:00:00 Why “stretch your stiff back” backfires (disc bulges & flexion strain)00:02:10 Stability over stretching: protect the injury, don’t keep bending it00:05:00 When imaging helps (and why it shouldn’t delay starting safe rehab)00:07:40 Normal curves 101 (lordosis/kyphosis) and where lumbar motion should occur00:11:30 The sitting problem: years of posterior tilt flatten the lumbar curve00:15:20 Spinal remodeling idea (sustained extension positioning; context & limits)00:18:50 Already flexed at rest? Then you don’t need more forward-bending00:22:10 “Anterior pelvic tilt” myths—why visual guesses mislead without imaging00:24:30 Post-microdiscectomy truths: surgery ≠ rehab; start stabilising early00:28:00 “Arthritis” vs tissues you can strengthen; capacity beats labels00:31:00 Coccyx pain often from L5/S1; understand sitting loads (≈20–45% BW context)00:34:10 IDD decompression + must-do rehab outside the clinic00:36:40 Weighted-vest walks vs suitcase carries (scalable loading)00:39:20 Cardio picks you can scale (walking → run sets, air bike, x-trainer)00:42:10 Congenital fusions: even more reason to nail neutral & hip mobility00:45:00 Cat-cow/Child’s Pose: why they’re often the wrong tools early on00:47:40 Use knees/hips/ankles—stop making your back do every job00:50:10 Program support & education: do the plan, film your reps, iterate00:55:00 Q&A: over-training, gym mistakes, yoga kneeling, couch stretch tweaks00:59:27 Wrap-up & next steps for members
Today we show exactly how to get back to lifting safely when you’ve got sciatica or a lumbar disc issue—using the hip hinge to relearn hip motion while keeping the lumbar spine still. You’ll see how to set up with a chair, use hands-down-thighs to limit moment arms, test only aggravation-free ranges, and then progress loads without changing depth. We cover dumbbell → barbell transitions (why ~30 kg is a sensible swap point), why daily life already loads your spine, how to handle DOMS vs “tightness”, and common traps (wedges, straps, long “flexion” stretches). Q&A includes decompression (towel/bed), post-microdiscectomy rules, farmer’s carries (why single-arm), footwear, office sitting, and more.Start here → https://backinshapeprogram.com/start/
Highlights:🔹 Hip hinge teaches hip motion separate from lumbar movement—your missing skill for daily life.🔹 Progress one variable at a time: keep depth fixed, add small load steps, and insist on aggravation-free reps.🔹 Switch to a barbell around ~30 kg so the new hold position has wiggle room; avoid racing with straps.🔹 DOMS ≠ “needs more mobility”: manage with massage gun + decompression; avoid knee-hugs/child’s pose in early rehab.🔹 Ditch wedges & gimmicks; practise the movement you’ll actually use in life (squat/hinge).#backinshape #sciatica #herniateddiscsChapters:00:00:00 Intro & plan — returning to lifting with sciatica via the hip hinge00:01:05 “Life is load” — why fear of weights is misplaced when you control them00:01:40 Why the hip hinge matters (separate hip motion from lumbar movement)00:06:50 Progressions: fix depth first, then make micro load jumps00:07:53 Switch to a barbell around ~30 kg; drop back, rebuild, then progress00:09:12 DOMS vs “tightness” — recovery tools (massage gun, towel/bed)00:15:50 Ditch squat wedges/heel lifts — train patterns that transfer to life00:21:30 Decompression tingling fixes — try bed vs floor; check towel placement00:25:25 After illness (flu): run a discovery workout and rebuild over a week00:30:04 Hands-on care (chiro/physio/osteo): how it fits alongside rehab00:36:24 MRI is for education; it doesn’t change the rehab plan00:40:00 Cardio impact (jump rope/running) — earn it later with strength00:43:50 Desk work: sit/stand balance, micro-breaks, correct lumbar towel height00:52:24 Chair/lumbar support specifics — avoid placing support on the sacrum00:58:02 Symptom variety (burning/tingling): focus on movement findings instead01:00:01 Aggravation-free test vs daily loads — starting when very sore01:06:35 Massage gun & kit hierarchy — practical brand/budget notes01:09:17 Decompression vs forward-bend “stretch”; closing notes
Why are herniated disc/sciatica symptoms so rough first thing in the morning—and what should you actually do? Today we explain the real reason (overnight congestion, not “bad sleep”), why knee-hugs/Child’s Pose and big twisting backfire, and the exact get-out-of-bed & first-15-minutes routine: roll to the side, sit, feet under → brace → stand, then potter about while the stiffness drains. We demo quick core engagement (“belly pop”), smart use of contrast bathing & towel/bed decompression, and how to get to the floor when you’re tight. Plus Q&A: “Does strength just mask pain?”, physio routines that aren’t rehab, spondy/QL aches, DOMS vs RDL form, office tweaks, surgery/injection waitlists, stenosis (soft vs hard tissue), SIJ myths, and the hyperlordosis illusion. Start here → https://backinshapeprogram.com/start/Highlights:🔹 Morning misery ≠ “you slept wrong” — it’s overnight inflammation; small upright movement helps drain it.🔹 Avoid high-amplitude flexion on waking (knee-hugs, big knee-rocks); use neutral-spine transitions instead.🔹 Exact bed → stand sequence and a simple core “belly pop” drill you can do while the kettle boils.🔹 Relief that helps: contrast bathing + towel/bed decompression; when to use them.🔹 Rehab beats daily life for safety; squat & hinge skills scale from living room to gym and change tissue capacity.#backinshape #sciatica #herniateddiscsChapters:00:00:00 Why mornings hurt: congestion, not “bad sleep” (disc analogy + ankle sprain example)00:02:40 Don’t start with knee-hugs/Child’s Pose or big knee-rocks (high-amplitude = provocative)00:05:10 The safe bed → side-sit → feet under → brace → stand sequence (neutral spine)00:07:15 First 10–20 mins: robe on, walk about, avoid long toilet sits/twisty chores00:09:20 Belly-pop core drill & wall-posture check while the kettle boils00:11:05 Contrast bathing & where towel/bed decompression fits (relief, then get moving)00:13:30 How to get on/off the floor when tight (use supports; aim for neutral)00:17:00 “Does strength mask pain?” — why capacity changes are objective, not a cover-up00:20:30 Rehab vs daily life: why the coached squat/hinge is safer than your day’s random loads00:23:10 DOMS or flare? RDL hamstring soreness, form checks, and don’t blame the last set if you sat all day after00:26:00 Office tricks: light recline, forearm support, micro-decompression in the chair00:28:30 Start on the bed if floor transitions provoke; progress honestly (see change faster)00:31:10 Waiting months for injections/surgery? Why you should rehab now (and often won’t need them)00:35:00 “How you feel” is a poor metric — use load & technique milestones to track healing00:38:30 Disc & discectomy explained (cleanup vs fixing the annulus)00:43:40 Spinal stenosis 101: soft vs hard tissue causes; training + relief combo00:48:20 SIJ myths, belts, and why stabilising ribcage→pelvis is the real fix00:54:10 “Hyperlordosis” without imaging — why appearances mislead; measure properly first00:58:40 Q&A wrap and next steps for members (upload your squat/hinge videos)
Today we show exactly how to get back to lifting safely when you’ve got sciatica or a lumbar disc issue—using the hip hinge to relearn hip motion while keeping the lumbar spine still. You’ll see how to set up with a chair, use hands-down-thighs to limit moment arms, test only aggravation-free ranges, and then progress loads without changing depth. We cover dumbbell → barbell transitions (why ~30 kg is a sensible swap point), why daily life already loads your spine, how to handle DOMS vs “tightness”, and common traps (wedges, straps, long “flexion” stretches). Q&A includes decompression (towel/bed), post-microdiscectomy rules, farmer’s carries (why single-arm), footwear, office sitting, and more.Start here → https://backinshapeprogram.com/start/Highlights:🔹 Hip hinge teaches hip motion separate from lumbar movement—your missing skill for daily life.🔹 Progress one variable at a time: keep depth fixed, add small load steps, and insist on aggravation-free reps.🔹 Switch to a barbell around ~30 kg so the new hold position has wiggle room; avoid racing with straps.🔹 DOMS ≠ “needs more mobility”: manage with massage gun + decompression; avoid knee-hugs/child’s pose in early rehab.🔹 Ditch wedges & gimmicks; practise the movement you’ll actually use in life (squat/hinge).#backinshape #sciatica #herniateddiscsChapters:00:00:00 Intro & plan — returning to lifting with sciatica via the hip hinge00:01:05 “Life is load” — why fear of weights is misplaced when you control them00:01:40 Why the hip hinge matters (separate hip motion from lumbar movement)00:06:50 Progressions: fix depth first, then make micro load jumps00:07:53 Switch to a barbell around ~30 kg; drop back, rebuild, then progress00:09:12 DOMS vs “tightness” — recovery tools (massage gun, towel/bed)00:15:50 Ditch squat wedges/heel lifts — train patterns that transfer to life00:21:30 Decompression tingling fixes — try bed vs floor; check towel placement00:25:25 After illness (flu): run a discovery workout and rebuild over a week00:30:04 Hands-on care (chiro/physio/osteo): how it fits alongside rehab00:36:24 MRI is for education; it doesn’t change the rehab plan00:40:00 Cardio impact (jump rope/running) — earn it later with strength00:43:50 Desk work: sit/stand balance, micro-breaks, correct lumbar towel height00:52:24 Chair/lumbar support specifics — avoid placing support on the sacrum00:58:02 Symptom variety (burning/tingling): focus on movement findings instead01:00:01 Aggravation-free test vs daily loads — starting when very sore01:06:35 Massage gun & kit hierarchy — practical brand/budget notes01:09:17 Decompression vs forward-bend “stretch”; closing notes
Today we tackle the perennial question: “Will my MRI change what I should do?” Short answer: rarely. Imaging can explain quirks (like why a funky position eases symptoms), but it doesn’t replace learning safe, aggravation-free squats & hip hinges that you already do in daily life. We show how to run “hedged experiments,” record your reps to spot errors fast, and why belts/braces create false security. Plus: sleeping pain (win the day, not the night), DOMS vs relief tools, decompression & inversion (relief, not strength), deadlift progressions, why most adults don’t strength train (and why that’s your edge), SIJ vs lumbar myths, and smart upper-body work that spares your back.Start here → https://backinshapeprogram.com/start/Highlights:🔹 MRI rarely changes the exercises; aggravation-free performance does. Learn the movement, then load it.🔹 “Quirk” positions can relieve symptoms but aren’t rehab—build skill & capacity instead.🔹 Record your squats/hinges; fix what you see. Cautious planning ≠ reckless execution.🔹 Belts/braces: feel good, mislead technique, and don’t protect L4/5–L5/S1—learn to brace yourself.🔹 Night pain: you don’t “fix” sleep—win the daytime so nights calm down.🔹 Sitting can raise lumbar loads; use training to out-capacity daily life.🔹 Deadlift path: hinge → rack pulls → elevated pulls → floor; avoid heavy low-rep work early.🔹 Floor drills (dead bug/marching bridge) = priming, not long-term strength; load the spine safely to actually get stronger.🔹 Upper body: prefer single-arm variants to cut needless spinal load while still training hard.🔹 “Tight” often = weak and lengthened; endless stretching can backfire—build stability first.#backinshape #sciatica #herniateddiscsChapters:00:00:00 Intro & today’s question: do MRIs change rehab?00:02:05 Hedged experiments; choose squats & hip hinges (aggravation-free)00:05:01 Film your reps; plan cautiously, execute precisely00:07:22 Q&A: lumbogenic leg pain (itching/burning — same plan)00:10:48 “False sciatica”/SIJ vs lumbar; stabilise ribcage→pelvis00:13:30 Bridges aren’t strength; why most people need real loading00:14:54 DOMS management (decompression, massage gun, active recovery)00:16:13 Will a herniated disc heal? Annulus, stop flexion-stretches00:20:02 Upper body: single-arm set-ups to spare your back00:23:43 Phase 1: find your true starting point (aggravation-free variations)00:25:35 Manage gardening/DIY days & “care-of-self”00:27:05 Tight hamstrings & poor hinge — progress safely; squat emphasis00:28:32 New to the programme: strategy videos, recording, relief pairing00:34:29 Back belts/back braces: why they backfire00:37:20 Night pain: win the day first00:39:21 Post-surgery sitting & why sitting adds ~40–90% load00:44:26 Step-ups & SLHH: technique to avoid provocation01:07:27 Deadlift roadmap: hinge → rack pulls → elevated → floor
🧭 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