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