Back In Shape

If you're still doing knee-hugs, Child's Pose and “cat-camel” while being told to avoid squats/hinges… that's why you're stuck. Today we show how to turn rehab into something that actually works: control the spine first, practise real-life patterns (squat = chair-stand, hip hinge = pick-up), and then build capacity with sensible loading. We also demo towel decompression vs cobra (elongation/traction beats extension-compression), explain why sitting can add ~40–90% lumbar load, and how to stop relying on relief that feels good but slows healing. Post-partum & post-microdiscectomy notes included, plus why the Roman chair is a gimmick for most backs.Start here → https://backinshapeprogram.com/start/Highlights:

Today we fix core engagement (use breathing-led bracing, not pelvic tucks), and we reframe the “best stretch for sciatica”: relief tools help short-term, but lasting change comes from technique → repeatability → then load on squat/hinge patterns. We also cover plateau-busting (micro-progress with smaller jumps & last-set tests), DOMS vs flare-ups, kit choices (DBs/KBs → barbell), where to read free education, osteoporosis safety, daily frequency when pain has shifted from sharp to dull, IDD expectations, knees-over-toes with BIS, incomplete cauda equina context, hip work for spondy, post-microdiscectomy principles, and even how to safely push a stuck door (brace first, then press).Start here → https://backinshapeprogram.com/start/Highlights:

Today we break down why barbell hip thrusts/bridges often backfire during rehab—not because the rep itself is “bad,” but because the setup and dismount force uncontrolled rounding, plate shuffling, and awkward bar moves that can spike your lumbar load. Then we show the smarter path: use squat & hip-hinge patterns to rebuild a still, braced spine you can use in real life, and progress through Phase 1 ,2 , 3 , 4 with clear readiness checks (e.g., keeping up with 5×10 live pace, aggravation-free). We also cover why range vs load isn't a 50/50 race (build load tolerance first), what 40–90% more load when sitting really means, when inversion tables fit (relief, not strength), and practical Q&A from members. Start here → https://backinshapeprogram.com/start/Highlights:

Today's live shows exactly how to use the squat (and hip hinge) to fix lower-back pain and sciatica. We cover why squats are the daily-life surrogate for getting out of chairs, how to protect a neutral spine, and what to prioritise first: technique → repeatability → then load. We dig into depth vs load (why most people have far more headroom to add safe load than to chase depth), the 20% → 45% body-weight milestones that explain why sitting can overwhelm a weak back, and why TRX/Smith/wall-squat crutches don't translate to real-life movement. Plus: barefoot setup, a “kickstand” trick for the glute stretch, night-time sciatica, microdiscectomy context, and why learning a proper deadlift (floor pick-up) is essential for resilience.Start here → https://backinshapeprogram.com/start/Highlights:

Today's live shows you how to measure recovery in a way that actually drives healing. We ditch the “how it feels today” yardstick and replace it with objective markers: technique you can repeat, aggravation-free training, and real-world load targets (e.g., why sitting can add ~20–40% more load vs standing and how to use that fact to set early milestones). We also clear up common traps: microdiscectomy “failed” vs what surgery actually does, test-vs-rehab (don't practise rounding), decompression & inversion tables as relief (not strength), and the mind–body conversation—use proof (better reps, better loads) to shrink fear.Start here → https://backinshapeprogram.com/start/Highlights:

In Episode 248 we give a clear tour of the program: where to find the Courses (Phases 1→4), how the Core Relief Work runs alongside training, how to use Strategy → Tutorials → Live Routine, and exactly how often to do the Phase 1 live workout. We also cover: belts/braces (why they don't protect L4/5–L5/S1), a safe bed-to-stand sequence, doorway-squat calibration for long femurs, how to pace training days (e.g., hamstrings after a hard day), sitting at work, and loads more member Q&A. Start here → https://backinshapeprogram.com/start/Highlights:

Quick fixes can feel great—but they rarely heal a herniated disc or sciatica. In today's live we explain the 3 types of relief (what helps directly, what helps indirectly, and what feels good but harms), then show how real progress comes from strengthening: learning neutral-spine control first, then building load tolerance with squat/hinge patterns. We cover how to measure healing objectively (your exercises are the test), why “piriformis syndrome” is usually a red herring, smarter use of decompression (towel/bed, IDD tables), and practical Q&A on running, yoga/swimming, socks, inversion tables, sleep positions, and red flags.Start here → https://backinshapeprogram.com/start/Highlights:

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 realistic timelines, why bed-rest backfires, when clinic tools (IDD/laser) are useful, and how to use objective milestones to know you're improving. Q&A includes spondylolisthesis priorities, “dips & bench?”, bird-dog vs dead bug, microdiscectomy timelines, NHS vs private care, acupuncture, DDD labels, side plank, and load targets (20% → 45% → 100% body-weight).Start here → https://backinshapeprogram.com/start/Highlights:

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 decompression (including getting in/out safely), and simple gym setup wins (hello safety bars) that spare your back. We also cover why the Jefferson curl isn't a smart rehab driver, plus Q&A on AS/spondylo, post-microdiscectomy progress, spondylolisthesis goals, isometric holds, “can a disc bulge fully heal?”, and best sitting/posture tweaks.Start here → https://backinshapeprogram.com/start/Highlights:

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 decompression safely (3–5 min), and when a dead hang is simply too aggressive for a recovering disc. We also cover sit-to-stand cues that stop the “lightning bolt” when you get up, mattress myths, hydrotherapy pitfalls, why planks provoke discs, and common anatomy variants (lumbarisation/Bertolotti) that don't change the rehab plan.Start here → https://backinshapeprogram.com/start/Highlights:

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 prevent those “getting up = lightning bolt” moments by learning neutral-spine transitions and using the Core 6 (Dead Bug, Marching Bridge, Squat, Hip Hinge, Step-Up, SLHH) to restore load tolerance. Member Q&A covers spondylolisthesis, night flare-ups, “squat on the toes,” deficit deadlifts, flights, Roman-chair/back extensions, and more.Start here → https://backinshapeprogram.com/start/Highlights:

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 traps (e.g., relying on belts/braces).Q&A covers: knee pain with squats (how to modify), whether hip thrusts or heavy shrugs make sense (and when), “centralisation” misconceptions (don't wait to start rehab), decompression/IDD nuances, towel decompression comfort over time, and using load as your “healed for what?” yardstick.Start here → https://backinshapeprogram.com/start/Highlights:

⚡ Stretching Sciatica – Relief or Risk?

⚠️ Still Flared Up From a Herniated Disc? Here's Why.

✅ Fix Sciatica the Right Way – With 3 Simple Pillars

❗Treating Sciatica: What If You've Got It All Wrong?❗

Are Back Extensions Good for Herniated Discs? Find Out!