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
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