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