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

In this session, we address one of the most persistent myths in back pain recovery: the idea that pulling your knees to your chest or performing 'child’s pose' is beneficial for relief. For those suffering from a herniated disc or sciatica, the lumbar spine often loses its natural lordosis (curve) due to chronic sitting and poor posture. We discuss why adding more flexion through 'stretching' only aggravates the injury by compressing the anterior portion of the disc and driving the nucleus backwards. Instead, we explore the science of spinal remodeling and the concept of 'creep'—how consistent, long-duration extension (using specific orthotics or simpler towel decompression) can actually help restore the spine's natural structure over time.

We also dive into a wide-ranging Q&A covering the practicalities of rehabilitation versus hobbies. A key distinction is made between Reformer Pilates—which is an excellent hobby but lacks the progressive load required for true spinal strengthening—and a structured rehab programme. We also tackle questions regarding spinal surgery, specifically why 'pre-hab' is essential even if you are scheduled for an operation, and how to navigate daily challenges like lifting toddlers or managing travel without triggering a flare-up.

Finally, we clarify the confusion surrounding core engagement. Many patients are taught to flatten their back (pelvic tilt) to engage their core, which violates the neutral spine principle. We explain how to use forced exhalation breathing to create a natural corset of stability without compromising spinal alignment, allowing you to move safely and build resilience for the long term.

🦴 The Lumbar Curve & Flexion Intolerance: We explain why the average adult, who sits for 9.5 hours a day, develops a flattened lumbar curve. This structural adaptation makes the lower back vulnerable. We detail why conventional advice to 'hug your knees' is misguided, as it reinforces the very position that caused the injury in the first place.

🧱 Spinal Remodeling & 'Creep': We demonstrate the difference between short-term relief (towel decompression) and structural change. Using the concept of 'creep', we discuss how specific ligaments remodel under sustained load (20 minutes daily) to restore the lordosis, contrasting this with shorter duration decompression for immediate symptom relief.

🧘 Pilates, Yoga & The Jefferson Curl: A critical look at why hobbies like Pilates and Yoga are often confused with rehabilitation. We discuss why movements like the Jefferson Curl can be dangerous for injured spines by hammering hypermobility into damaged segments rather than building genuine stability.

🔪 Surgery & Future Resilience: Advice for those facing microdiscectomy or other spinal surgeries. We emphasise that surgery removes the obstruction but does not repair the tensile strength of the disc wall (annulus). Real recovery requires building load tolerance and movement patterns that protect the surgical site long-term.

Chapters00:00 Introduction00:29 Why We Focus on the Lumbar Curve01:30 The Problem with Flattened Spines & Misalignment05:00 The Impact of 9.5 Hours of Daily Sitting07:00 Towel Decompression vs. Knee Hugs08:55 Spinal Remodeling: Using Orthotics & The Concept of 'Creep'14:45 Q&A: My PT Said Knee Hugs "Expand the Spine"?16:00 Q&A: Why Jefferson Curls Caused a Flare-Up22:05 Q&A: Getting a Referral for Standing X-Rays24:40 Q&A: Travel Tips for Back Pain25:15 Q&A: Is a "Muscle Pump" in the Back Normal?28:00 Q&A: Herniated Disc Symptoms Without Pain?32:40 Q&A: Is Reformer Pilates Good for Sciatica?39:35 Q&A: Engaging the Core Without Pelvic Tilting44:50 Q&A: Preventing Recurrence After Microdiscectomy48:30 Q&A: Preparing for Spinal Surgery (Pre-Hab)56:35 Q&A: Safe Techniques for Lifting Toddlers01:04:45 Q&A: The Myth of the "Locked" SI Joint

#BackPainRelief #Sciatica #HerniatedDisc

Key Topics Covered

In this session, we take a deep dive into the mechanics of lower limb rehabilitation, specifically focusing on the step up. Many people struggle with stability and "jarring" the back during this movement. We break down exactly how to perform the side step up variation to maintain a neutral spine, using a "kickstand" approach to standardise depth and ensure you are building strength without risking aggravation. This is critical for translating rehab into daily movements like climbing stairs or stepping off kerbs safely.We also address a common misconception regarding stiffness and flexibility. Many sciatica sufferers believe they need to regain flexion through stretching exercises like child’s pose or knee hugs. However, the average adult spends over nine hours a day sitting, meaning the lumbar spine is often "stuck" in flexion already. We explain why adding more flexion via yoga or nerve flossing can prevent the annular fibres of a herniated disc from knitting back together, and why prioritising stability and a neutral spine is the superior route to long-term pain relief.Finally, we discuss the dangerous gap between "rehab strength" and "real-world load." Using a specific case study of a member who felt great after treatment but relapsed after moving a tumble dryer, we highlight the importance of progressive overload. You must build your tolerance in the programme (Phase 3 and 4) to exceed the demands of your daily life. If your rehab only involves light movements, you remain vulnerable when life requires you to lift something heavy or awkward.Key Topics Covered🪜 The Step Up: Detailed technical breakdown of how to perform step ups without jarring the lower back, including why the side step up is often a safer starting point than the forward variation.🏥 Microdiscectomy Recovery: Why being told "don't do X" after surgery is lazy advice. We discuss the necessity of learning to squat and hinge immediately post-op so you can sit, stand, and move safely while the tissues heal.🏋️‍♂️ Returning to Deadlifts: Answering the fear of lifting after injury. We explain why the hip hinge is an essential life skill—you will eventually have to pick something up off the floor, so it is better to condition your body to do it correctly than to avoid it forever.⚡ Nerve Flossing & Stretching: A critical look at why nerve flossing and child’s pose often feel good temporarily (by opening the spinal canal) but can delay healing by repeatedly stretching injured neural pathways and disc tissues.🌅 Morning Routine: Practical advice for dealing with morning stiffness. Instead of stretching immediately, allow the inflammation to drain naturally by walking and maintaining an upright posture before attempting any relief work.Chapters00:00 Introduction00:35 Master the Step Up Technique02:25 The Side Step Up Variation07:25 Do You Need More Flexion?08:50 The Problem with Sitting 9.5 Hours a Day11:05 Is Deadlifting Safe After Injury?15:05 Post-Microdiscectomy Advice & Safety18:15 Neck Pain & "Tech Neck" (C4-C7)20:25 Breathing Techniques During Exercise25:40 The Best Morning Routine for Stiffness27:40 Spinal Stenosis & Disc Bulges33:45 Cycling with Back Pain36:05 When to Increase Weight (Progressive Overload)45:40 "I've Tried Everything" (Chronic Pain Strategy)51:30 The Truth About Sciatic Nerve Flossing57:50 Choosing the Right Office Chair01:08:15 The Tumble Dryer Story (Avoiding Relapse)#BackPainRelief #SciaticaRecovery #HerniatedDisc

In this live Q&A session, we dive deep into the practicalities of recovering from a herniated disc and managing chronic sciatica. A major theme of this discussion is the critical difference between simply "doing exercises" and following a structured rehabilitation strategy. We explore why random strengthening efforts often fail and how to properly sequence movements—starting with foundational stability work like the dead bug and progressing to loaded functional movements like the squat and hip hinge—to build genuine resilience without aggravating your symptoms.We also address common gym dilemmas, specifically why the back extension machine often complicates recovery and why the bird dog exercise, while popular, may not be the best starting point for those with significant instability. The conversation highlights the importance of sensory feedback; using the floor during a dead bug provides a reference point for the lumbar spine that the bird dog cannot offer, making it safer for beginners learning to engage their core correctly.Finally, we tackle the frustration of "clean" MRI reports in the face of debilitating pain. We explain why a radiologist’s report of "normal" changes doesn't negate your pain, and how inflammation and congestion within the spinal canal can cause severe nerve irritation even without a massive mechanical compression. Whether you are dealing with morning stiffness, struggling to straighten your leg due to hamstring tightness, or wondering if steroid injections are worth it, this session covers the essential mechanics of healing.Key Topics Covered🔫 Massage Guns & Symptom Management: How to use percussive therapy not just for relief, but to aid in warming up despondent muscle groups like the hamstrings before stretching.🐞 Dead Bug vs Bird Dog: Why the dead bug is the superior choice for early-stage rehab due to the feedback provided by the floor, preventing accidental arching of the lower back.🏋️ Gym Modifications: Why you should avoid the back extension machine and pull-ups during recovery, and how to use a box or block to safely limit depth in your squats.🩻 The "Clean" Scan Paradox: Understanding why you might experience severe pain despite a doctor telling you your MRI looks "normal" or "clean."Chapters00:00 Introduction01:30 Massage Guns for Hamstrings02:40 Basic Exercises for Herniated Discs05:00 Strategy vs Random Exercise06:30 Hamstring Stretch Mechanics09:05 Gym Work: Pull-ups & Back Extensions13:00 Dead Bug vs Bird Dog18:10 How Spinal Decompression Works20:20 Nerve Pain When Straightening Legs22:15 Overcoming Squat Plateaus27:40 Can a Herniated Disc Heal?35:40 Why Sciatica is Worse in the Morning41:30 Managing Knee Injuries During Rehab49:50 Clean Scans but Constant Pain58:35 Thoughts on Steroid Injections#Sciatica #HerniatedDisc #LowerBackPain

One of the most common mistakes we see in lower back injury recovery is the tendency to chase symptoms rather than addressing the underlying injury. When you focus entirely on relieving the immediate pain—whether that is sciatica down the leg or a sharp catch in the lumbar spine—you often end up relying on passive modalities that offer temporary relief but no long-term solution. True recovery requires shifting your mindset from "fixing the pain" to "healing the tissue." This involves understanding that inflammation and congestion within the spinal column can cause severe nerve sensitivity, even if an MRI suggests the disc bulge isn't currently touching the nerve root.We also dive deep into the confusion surrounding imaging. A standard MRI is taken while you are lying flat, which is the position of least load for your spine. However, your pain likely occurs when you stand, sit, or move. This discrepancy explains why a surgeon might say a nerve looks fine on a scan, yet you are in crippling pain when you stand up. We discuss why load-bearing capacity matters more than static imaging and how building strength is the only way to truly future-proof your back against gravity.Finally, this session covers the critical, often overlooked pillars of tissue repair: nutrition and mechanical rehabilitation. We discuss why increasing protein intake is essential for repairing collagenous structures like discs and ligaments, and why "doing physio" is a meaningless phrase unless it involves progressive strength training. We also break down the dangers of relying on back braces, the limitations of red light therapy for deep spinal injuries, and why you must stop "picking the scab" with harmful stretches if you ever want your injury to heal.

Key Topics Covered🩺 Symptom Chasing vs. Root Cause: Why focusing on "sciatica relief" often distracts from the necessary work of healing the lumbar injury, and why specific stretches (like knee hugs) often make the underlying mechanics worse despite feeling good in the moment.🥩 Nutrition for Tissue Repair: Your discs and ligaments are collagenous structures that require adequate resources to heal. We explain why the average protein intake is often woefully inadequate for injury recovery and recommend specific targets to support the healing process.📸 The MRI Trap: Why your scan might show a "non-compressive" bulge while you are still in agony. We explore the role of inflammatory pressure in the spinal canal and why the mechanical load of standing up changes the picture completely compared to lying on an MRI table.Chapters00:00 Introduction01:00 The problem with chasing pain vs. healing injury02:45 Why "fixing sciatica" is the wrong goal03:55 Why your MRI might be misleading (Lying vs. Standing)06:00 Inflammation and pressure without nerve contact07:50 The limitations of injections09:10 Sleeping positions for back pain12:00 Degenerative Disc Disease at 40: Is it normal?14:00 The 3 Categories of Action: Relief, Indirect, and Harmful17:50 Why pain persists after Microdiscectomy surgery23:35 Protein intake: The missing link in disc repair26:30 Chiropractic adjustments: When are they helpful?34:30 Why "Physio" isn't a specific treatment36:00 Red Light Therapy: Effective or useless for discs?49:15 Realistic timeframes for disc recovery53:00 Hyper-awareness of symptoms01:03:00 Why Back Braces usually make things worse#HerniatedDisc #SciaticaRelief #BackPainRehab

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