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