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