Back In Shape Podcast

Your body is trying to heal every day—nerves and discs included. Today’s live shows how everyday habits (the way you sit, stand up, bend, and “rest”) often block that process, and what to do instead: start with technical control (learn to brace and keep the spine still), then build capacity with the Core 5 (Dead Bug, Marching Bridge, Squat, Hip Hinge, Step-Up) before adding load. We cover realisti...

Worried you’ll make a herniated disc or sciatica worse, so you do… nothing? Today’s live explains why “doing nothing” usually means doing the wrong things all day (and staying stuck), and what to do first: education → strategy → tutorials → then careful practice. We show why daily life (chairs, shoes, kids, work) often provokes more than a controlled squat, how to troubleshoot towel vs bed decompr...

💡 How to Safely Activate Your Core with a Herniated Disc👉 Need Help With Your Back Pain? Check this full video out now "Fixing Back Pain Master Class" https://www.youtube.com/watch?v=QIYFt7qQbJw 📚 Resources: 📖 https://backinshapeprogram.com/2025/09/how-to-safely-activate-your-core-with-a-herniated-disc/Confused about core bracing vs. core activation? You’re not alone! With so much co...

Today’s live sorts popular “lower-back-pain stretches” into two buckets: the ones that feel good but slow healing (e.g., knee hugs/forward-flexion flossing, long dead hangs) vs the ones that actually help (towel or bed decompression done gently, with a neutral spine focus). You’ll learn why repeated flexion eases symptoms but strains the injured L4/5–L5/S1 tissues, how to set up towel decompressio...

Sitting often makes sciatica feel instantly better because a posterior pelvic tilt opens the nerve exit holes—but that short-term relief can reinforce the problem. In today’s live, we explain what’s really going on at L4/5–L5/S1, why repeated flexion (knee-hugs/child’s pose) “feels good but harms,” and how to sit smarter (reclined, supported neutral) while you rebuild capacity. Then we show how to...

Today’s live is all about stabilising the lumbar spine after a disc injury or sciatica. We show you how to keep the spine still while you move, then build from the floor up with the six essentials: Dead Bug, Marching Bridge, Squat, Hip Hinge, Step-Up, and Single-Leg Hip Hinge. You’ll learn why these beat endless stretching, how to judge progress (by capacity, not symptoms), and how to avoid common...

⚡ Stretching Sciatica – Relief or Risk?👉 Need Help With Your Back Pain? Check this full video out now "Fixing Back Pain Master Class" https://www.youtube.com/watch?v=QIYFt7qQbJw 📚 Resources: 📖 https://backinshapeprogram.com/2025/09/stretching-sciatica-for-fast-relief-of-pain/https://youtu.be/PQBv2Ox4EG0https://youtu.be/Iigsc8RHubAShould you really stretch sciatica for fast pain relie...

🧠 Lumbar Spondylolisthesis Demystified!👉 Need Help With Your Back Pain? Check this full video out now "Fixing Back Pain Master Class" https://www.youtube.com/watch?v=QIYFt7qQbJw 📚 Resources: 📖 https://backinshapeprogram.com/2025/07/lumbar-spondylolisthesis-explained/https://youtu.be/p3MiLAiTSoYhttps://youtu.be/bizKoHF62L0https://backinshapeprogram.com/2023/06/chat-magazine-feature-ja...

🚫 STOP Doing These 3 Common Back Pain Stretches!👉 Need Help With Your Back Pain? Check this full video out now "Fixing Back Pain Master Class" https://www.youtube.com/watch?v=QIYFt7qQbJw 📚 Resources: 📖 https://backinshapeprogram.com/2025/07/3-worst-exercises-for-low-back-pain-sciatica/https://youtu.be/_SyuYRs0ViYhttps://youtu.be/S-gJL-qdI38⚠️ These feel-good moves offer temporary rel...

🔎 Confused About Lumbar Spinal Stenosis? You're Not Alone.👉 Need Help With Your Back Pain? Check this full video out now "Fixing Back Pain Master Class" https://www.youtube.com/watch?v=QIYFt7qQbJw 📚 Resources: 📖 https://backinshapeprogram.com/2025/07/lumbar-spinal-stenosis-recovery-with-exercise/https://pmc.ncbi.nlm.nih.gov/articles/PMC6115584/ (Article Research)Too many people t...

⚠️ Still Flared Up From a Herniated Disc? Here’s Why.👉 Need Help With Your Back Pain? Check this full video out now "Fixing Back Pain Master Class" https://www.youtube.com/watch?v=QIYFt7qQbJw 📚 Resources: 📖 https://backinshapeprogram.com/2025/07/protect-your-herniated-disc-so-it-can-heal-with-spine-stability-work/https://youtu.be/usnr1ObPvwohttps://youtu.be/p3MiLAiTSoYhttps://youtu.be...

🎯 Had L5/S1 Microdiscectomy? Here’s What They Didn’t Tell You…👉 Need Help With Your Back Pain? Check this full video out now "Fixing Back Pain Master Class" https://www.youtube.com/watch?v=QIYFt7qQbJw 📚 Resources: 📖 https://backinshapeprogram.com/2025/06/lumbar-disc-surgery-recovery-from-l5s1-microdiscectomy-surgery/https://youtu.be/usnr1ObPvwohttps://youtu.be/S-gJL-qdI38https://yout...

💥 Still Stretching Your Hips With No Relief from Back Pain or Sciatica? Here’s Why That’s a HUGE Mistake!👉 Need Help With Your Back Pain? Check this full video out now "Fixing Back Pain Master Class" https://www.youtube.com/watch?v=QIYFt7qQbJw📚 Resources: 📖 https://backinshapeprogram.com/2025/06/why-your-hips-are-breaking-your-back/ If you've been stretching your hips for weeks (...

✅ Fix Sciatica the Right Way – With 3 Simple Pillars👉 Need Help With Your Back Pain? Check this full video out now "Fixing Back Pain Master Class" https://www.youtube.com/watch?v=QIYFt7qQbJw 📚 Resources: 📖 https://backinshapeprogram.com/2025/06/fix-sciatica-the-easy-way-with-3-pillars-for-sciatica-relief/Forget quick fixes — sciatica is an injury, not a hackable glitch. In this video...

🔥 Sciatica Won’t Get Better If You Miss This Crucial Point👉 Need Help With Your Back Pain? Check this full video out now "Fixing Back Pain Master Class" https://www.youtube.com/watch?v=QIYFt7qQbJw 📚 Resources: 📖 https://backinshapeprogram.com/2025/06/sciatica-is-never-getting-better-if-you-miss-this/Sciatica is a symptom—not the cause. If you keep chasing quick relief from nerve pain...

💥 Why Core Exercises Don’t Fix Your Sciatica (Unless Done RIGHT)👉 Need Help With Your Back Pain? Check this full video out now "Fixing Back Pain Master Class" https://www.youtube.com/watch?v=QIYFt7qQbJw 📚 Resources: 📖 https://backinshapeprogram.com/2025/05/why-core-exercises-dont-fix-sciatica/You’ve probably heard it before: “Strengthen your core to fix your back pain.” But if you’ve...

😌 Why Sitting Relieves Sciatica (But Makes It Worse Long-Term)👉 Need Help With Your Back Pain? Check this full video out now "Fixing Back Pain Master Class" https://www.youtube.com/watch?v=QIYFt7qQbJw 📚 Resources: 📖 https://backinshapeprogram.com/2025/05/why-sitting-relieves-your-sciatica-pain-why-this-is-bad/Sitting can feel like sweet relief for sciatica… but is it actually hurting...

🧘‍♂️ Can the Cobra Stretch Fix Your L5/S1 Herniated Disc?👉 Need Help With Your Back Pain? Check this full video out now "Fixing Back Pain Master Class" https://www.youtube.com/watch?v=QIYFt7qQbJw 📚 Resources: 📖 https://backinshapeprogram.com/2025/05/can-the-cobra-stretch-fix-your-herniated-disc-at-l5s1/ It might feel good… but is it really helping? 🤔 In this video, we break down why...

😖 Is Sitting Making Your Sciatica Worse?👉 Need Help With Your Back Pain? Check this full video out now "Fixing Back Pain Master Class" https://www.youtube.com/watch?v=QIYFt7qQbJw 📚 Resources: 📖 https://backinshapeprogram.com/2025/05/is-sitting-making-your-sciatica-worse/Sitting can trigger sharp, burning sciatic nerve pain—but why? 🪑🔥 This video breaks down how sitting overloads yo...

❗Treating Sciatica: What If You’ve Got It All Wrong?❗👉 Need H elp With Your Back Pain? Check this full video out now "Fixing Back Pain Master Class" https://www.youtube.com/watch?v=QIYFt7qQbJw 📚 Resources: 📖 https://backinshapeprogram.com/2025/05/treating-sciatica-what-if-youve-got-it-all-wrong/Still in pain despite physio, massage, injections—or even surgery? You might be missing t...

🔥 Why Your Sciatica Exercises Make The Pain WORSE (And How To Fix It) 🔥👉 Need Help With Your Back Pain? Check this full video out now "Fixing Back Pain Master Class" https://www.youtube.com/watch?v=QIYFt7qQbJw 📚 Resources: 📖 https://backinshapeprogram.com/2025/04/why-your-sciatica-exercises-make-the-nerve-pain-worse/ Are your sciatica exercises actually making your nerve pain worse?...

💥 Healing Herniated Discs in the Low Back – What You NEED to Know 💥👉 Need Help With Your Back Pain? Check this full video out now "Fixing Back Pain Master Class" https://www.youtube.com/watch?v=QIYFt7qQbJw 📚 Resources: 📖 https://backinshapeprogram.com/2025/04/healing-herniated-discs-in-the-low-back/ Being diagnosed with a herniated disc can feel overwhelming, but here’s the truth: s...

🚫 Fake Sciatica? The Truth About Piriformis Syndrome 💥👉 Need Help With Your Back Pain? Check this full video out now "Fixing Back Pain Master Class" https://www.youtube.com/watch?v=QIYFt7qQbJw 📚 Resources: 📖 https://backinshapeprogram.com/2025/04/fake-sciatica-the-problem-of-piriformis-syndrome/https://youtu.be/_SyuYRs0ViYhttps://youtu.be/S-gJL-qdI38Is Piriformis Syndrome the real c...

🔥 Hip Hinge Tutorial: The Best Exercise for Herniated Disc Recovery! 💪👉 Need Help With Your Back Pain? Check this full video out now "Fixing Back Pain Master Class" https://www.youtube.com/watch?v=QIYFt7qQbJw 📚 Resources: 📖 https://backinshapeprogram.com/2025/04/hip-hinge-tutorial-best-herniated-disc-recovery-exercise/ If you're dealing with back pain, sciatica, or a herniated d...

🛑 When Should You Add Spinal Flexion to Your Rehab? 🤔👉 Need Help With Your Back Pain? Check this full video out now "Fixing Back Pain Master Class" https://www.youtube.com/watch?v=QIYFt7qQbJw 📚 Resources: 📖 https://backinshapeprogram.com/2025/03/recovery-from-back-pain-when-to-add-flexion/If you’ve been following our videos, you know that spinal flexion (forward bending, knee hugs,...