Stop trying to "stretch" your way out of back pain. If you are struggling with a herniated disc, sciatica, or chronic L4/L5 & L5/S1 issues, the real problem likely isn’t tightness—it is a specific Strength Deficit.In this video, we dismantle the myth that you need to be "gentle" with your back forever.

We explain why generic rehab exercises often fail to produce results and walk you through the exact Back In Shape Framework—from building stability in Phase One to safely re-introducing load in Phases Two and Three.If you are tired of short-term hacks and 7-day resets that don't last, this is the roadmap to rebuilding a spine that is actually stronger than it was before your injury.

👇 KEY TAKEAWAYS FROM THIS VIDEO 👇

🛑 The "Fragility Gap": Why gentle stretches and avoidance behaviors often make your back more vulnerable, not safer. You cannot stretch your way to strength!

📉 The Science of Strength: Research shows 90% of adults lack baseline resilience. We explain why "10 reps of clam shells" isn't enough to trigger the tissue adaptation needed to heal a disc.

⏱️ Biology vs. Your Schedule: Ligaments and discs take months to remodel, not days. We break down the realistic timeline for true recovery (12+ weeks) versus the "quick fix" lies.

🏗️ The Solution Architecture: A breakdown of the Back In Shape Program structure:

Phase One: Foundation & Stability (Dead Bugs, Hip Hinge patterning).

Phase Two: Introduction of Load (Learning to hold weight safely).

Phase Three: Making it Effective (Finding your safe training intensity).

Phase Four: Long-Term Resilience (Transforming your body).

🏋️ Yes, You Can Lift: How to overcome the fear of movement and use progressive resistance training to "armor" your spine against future injury.

💡 The "Rent" is Due: Resilience is a leased property. We discuss why stopping your training after the pain is gone is the biggest mistake you can make.

🚀 READY TO FIX YOUR BACK FOR GOOD?If you want the full, step-by-step coaching to guide you through these Phases safely:

👉 Join the Back In Shape Program here: https://backinshapeprogram.com/join/🧠 FREE

RESOURCES:Sciatica Masterclass: https://backinshapeprogram.com/2025/11/sciatica-relief-guide-how-to-recover-for-the-long-term

Chapters:

00:00 Introduction

05:09 Why You've Struggled

13:23 Your Fragile Back

16:09 What Is Strengthening

19:12 Respect Your Biology

21:31 Spine Wear & Tear

30:31: Recovery Strategy

31:37 Phase 1: Foundation

34:40 Phase 2: Add Load

36:24 Phase 3: Intensity

38:22 Phase 4: Adaptation

39:52 Final Thoughts

#HerniatedDisc #Sciatica #BackPainRehab #StrengthTraining #BackInShape #PhaseOne

The advice to "never deadlift again" after a herniated disc is one of the most common—and potentially damaging—instructions patients receive. In this session, we dissect why this advice is fundamentally flawed. A deadlift is simply the act of picking something up off the floor, whether that is a barbell, a deliver box, or a crying child. By avoiding this movement pattern entirely, you risk becoming weaker and less resilient to the demands of daily life. We discuss how to safely reintroduce this pattern using the hip hinge and rack pulls to build the necessary posterior chain strength without compromising the lumbar spine.We also address the confusion surrounding relief strategies versus rehabilitation. While tools like inversion tables, dead hangs, and manual therapy can provide temporary symptom relief, they do not strengthen the spine. We explain why relying solely on passive modalities—or taking painkillers to mask the pain—often leads to a cycle of flare-ups. We also highlight why common "rehab" stretches like knee hugs and Child's Pose are mechanically counter-productive for disc injuries, drawing a comparison to how one would treat a ligament injury in the knee.Finally, we cover the roadmap for returning to sports and hobbies. Whether your goal is running, tennis, or cricket, the principles of rehabilitation remain the same: establish a neutral spine, build tolerance through the squat and hip hinge, and progress load over time. We answer specific questions on spondylolisthesis, Modic changes, and why hobbies like Pilates, Yoga, and swimming should not be confused with a structured lower back rehabilitation programme.Key Topics Covered🏋️ The Deadlift Myth: Why you cannot avoid picking things up in real life, and why learning to hip hinge correctly is the safest way to protect your back against future injury.🚫 Contraindicated Stretches: A clinical explanation of why knee hugs and flexion-based stretches aggravate posterior ligaments in the lumbar spine, similar to straining a damaged knee ligament.🎾 Returning to Sport: How to use your performance in controlled lifts (squats and hinges) as a baseline metric to determine if you are ready for the ballistic impact of running or tennis.Chapters00:00 Introduction & The Deadlift Controversy02:40 Redefining Deadlifts: It's Just Picking Things Up05:35 Starting Safely with the Hip Hinge07:50 The Problem with Painkillers & Muscle Relaxers08:45 When to Start Rehab After Injury10:20 Squatting with Knee Replacements11:45 Dead Hangs vs Bed Decompression15:20 Inversion Tables: Relief vs Strengthening18:00 TENS Machines vs Massage Guns19:55 Returning to Running & Tennis24:25 Why Knee Hugs & Child's Pose Aggravate Discs27:55 Should You Walk Through Pain?29:30 returning to Upper Body Gym Work32:20 Flare-ups After Decompression Treatment36:10 Returning to Cricket & Fast Bowling39:05 Why We Dislike the Back Extension Machine42:30 Managing Long Periods of Sitting44:00 Pilates, Swimming & Yoga are Hobbies, Not Rehab46:30 Squat Depth & Range of Motion49:55 Pars Defects & Spondylolisthesis51:10 Modic Changes Explained58:35 Isometric Holds vs Repetitions01:03:20 Why You Should Ditch Back Supports01:06:20 App & Website Access Update#HerniatedDisc #Sciatica #BackPainExercises

One of the most common fears for those suffering from lower back pain, sciatica, or a herniated disc is the idea of performing squats. The concern is understandable; when you are in a dark place with debilitating pain, adding load to the spine seems counterintuitive. However, it is vital to recognise that you are already squatting every single day—whether getting off the toilet, standing up from a chair, or getting out of bed. The question, therefore, is not whether you should squat, but whether you should continue to do so with poor mechanics that aggravate your injury, or learn to perform the movement with a neutral spine to build resilience and support recovery.Many people fall into the trap of "waiting to heal" before starting rehabilitation, particularly when dealing with nerve damage or post-surgical recovery. While peripheral nerves heal slowly, the structures of the lumbar spine (discs and ligaments) require gradual exposure to stress and strain to remodel effectively. Avoiding movement often leads to further deconditioning and weakness, leaving the spine vulnerable to the next minor incident. A structured programme that progresses from stability to strength is the only long-term solution to breaking this cycle.In this session, we also dive deep into the nuances of spinal mechanics, addressing questions on loss of lumbar lordosis (straightening of the spine), spondylolisthesis, and the often over-complicated topic of muscle imbalances. We explain why focusing on "glute firing" is often majoring in minors compared to mastering the fundamental compound movements. Finally, we discuss specific considerations for pregnancy-related back pain and why advanced variations like the 'airplane' hip hinge should be reserved for those who have already built a solid foundation of strength in the later phases of the Back In Shape Program.

Key Topics Covered🏋️ Squatting with Pain: We tackle the fear of squatting during a flare-up. Avoiding the movement entirely is impossible in daily life, so the focus must shift to refining technique and controlling spinal alignment to prevent further irritation.🧠 Nerve Healing & Surgery: A realistic look at timelines for nerve recovery (including Cauda Equina Syndrome context) and why waiting for an epidural or post-surgery "all clear" before moving is often a mistake.📉 Majoring in Minors: Why worrying about specific muscle imbalances (like hamstring dominance over glutes) is often a distraction. We explain why building global strength in the squat and hip hinge is the priority before fine-tuning specific muscle groups.🦴 Structural Issues: A breakdown of spondylolisthesis, pars defects, and "flat back" syndrome. We discuss how these structural changes affect load tolerance and why neutral spine stability is non-negotiable for these conditions.Chapters00:00 Introduction & Tech Check00:45 Squatting with Severe Sciatica: Is it Safe?02:45 Can Damaged Nerves Heal? (Cauda Equina Context)04:45 You Are Already Squatting Daily06:45 Stomach Issues & Period Pain Impact on the Back08:00 Recovery Expectations Post-Decompression Surgery11:05 Straightening of the Lumbar Spine (Loss of Lordosis)13:30 Muscle Imbalances: Glutes vs Hamstrings18:40 Rehabilitation Before Epidural Injections22:00 Spondylolisthesis & Pars Defects Explained28:40 Not Feeling Glutes in the Hip Hinge?32:05 Seated Hip Hinges: Why We Avoid Them39:25 Disc Protrusion Measurements vs Symptoms46:55 Is Walking Rehabilitation or Relief?47:30 The "Disc Popping Out" Myth (Scab Analogy)49:25 Managing Back Pain During Pregnancy53:15 Managing Stenosis Long-Term56:15 Adding Pilates or Yoga to Rehab58:00 Warning on Split Squat Progression01:06:10 Advanced Tip: Single Leg Hip Hinge "Airplane" Variation#Sciatica #HerniatedDisc #BackPainRehab