In the world of back rehabilitation, the Roman Chair (or back extension machine) is often hailed as a must-have piece of equipment. However, for those recovering from L4/L5 or L5/S1 disc herniations and sciatica, this machine can often introduce unnecessary complexity, cost, and risk compared to the humble hip hinge. In this session, we break down exactly why the standing hip hinge is often superior for building spinal stability and posterior chain strength without the hassle of setup or the biomechanical restrictions of locking your knees in a machine.

We also dive deep into a critical Q&A session covering the mechanics of movement during recovery. This includes why the "Asian Squat" or deep squatting allows lumbar flexion (butt wink) that can derail progress , and why walking uphill is generally discouraged during the rehabilitation phase due to the forward lean it necessitates. We emphasise that rehabilitation is essentially weight training—learning to tolerate load through a neutral spine to build resilience over time.

Finally, we address a controversial topic: can you strengthen a spinal disc? Contrary to some claims, the answer is a resounding yes. Through the process of progressive adaptation and healing, tissues that once failed under load can recover to bear significant weight again. We explain the physiology behind this and how consistent, aggravation-free training is the key to turning a vulnerable back into a robust one.

🏋️ The Roman Chair Reality: While a valid tool for specific conditioning (like Nordic curls), using a back extension machine for early rehab often complicates a simple movement. We demonstrate how a standing hip hinge achieves the same posterior chain activation with greater safety and functional application to daily life.

📉 Squat Depth & The "Asian Squat": Deep squatting often forces the pelvis to tuck under (butt wink), placing the lumbar spine into flexion under load. For rehabilitation, we prioritise a neutral spine, meaning we stop the squat before this rounding occurs to protect the discs.

🧬 Strengthening Spinal Discs: We debunk the myth that discs cannot be strengthened. By defining strengthening as the ability of a tissue to bear load without failure, we explain how the body heals and remodels over months, allowing you to return to activities that were previously impossible.

Chapters

00:00 Introduction

01:35 The Roman Chair vs. Hip Hinge

05:30 Setup Risks & Safety Failures

09:15 Why the Hip Hinge is Superior

16:40 Using the Machine for Nordic Curls

19:50 Muscle Soreness (DOMS) vs. Injury Pain

21:25 Why We Don't Lift Heels in Squats

26:05 Understanding L4/L5 & L5/S1 Protrusions

31:30 The "Asian Squat" & Butt Wink Dangers

34:10 The Healing Scab Analogy

42:10 Screwing the Feet for Glute Engagement

43:55 Learning Pace vs. Target Pace

51:20 Central Sensitisation & Nerve Pain

55:00 Why Walking Uphill is Not Recommended

01:03:20 Can You Strengthen Spinal Discs?

#herniateddisc #sciatica #backpainrelief

Key Topics Covered