Podcasts about herniated disc

Strengthening beats stretching for a herniated disc every time — and once you see why, the months of failed stretching finally make sense.If you've been stretching for months to ease your sciatica or a herniated disc (a slipped disc or disc bulge) at L4/L5 or L5/S1 and you keep ending up back at square one, this session explains the reason. Stretching is a relief tool at best — it loosens the tightness for a moment, but it isn't "sticky", so the next flare-up wipes it out. Strengthening rehabilitation is different: it's a skill your body keeps.

On this episode of The 100 Year Lifestyle Podcast, we're diving into one of the fastest-growing non-surgical solutions for people suffering from chronic back pain, disc injuries, sciatica, arthritis, and other nerve-related conditions.Joining me today is Dr. Tim Burkhart from HillDT, a leader in advanced non-surgical spinal decompression technology. We use this technology in our practice, Plaskerchiropractic.com, and so do many of our 100 Year Lifestyle providers and colleagues. Together, we're going to discuss why so many people are searching for alternatives to surgery, injections, and long-term pain medication—and how modern decompression technology is helping patients recover, heal, and regain their quality of life naturally. We'll break down what spinal decompression actually is, who it helps, and why it's becoming a major part of the future of spine and nerve care.If you or someone you love has been struggling with disc problems, numbness, nerve pain, sciatica, degenerative disc issues, or chronic spinal stress, this conversation could be life-changing. Our goal today is not just to talk about pain relief, but to explore how restoring spinal function and reducing nerve interference can help people stay active, independent, and living their ideal 100 Year Lifestyle for decades to come.The 100 Year Lifestyle Podcast

Stretching your hamstrings won't fix your sciatica — but it isn't useless either, and the difference is the whole point of this session.If you've got sciatica or a herniated disc and you've been stretching your hamstrings for months without lasting relief, this one explains why. We look at what's actually driving the leg pain, numbness and tightness — an injury low in the lumbar spine, usually a herniated or bulging disc (a slipped disc) around L4/L5 or L5/S1 — and where stretching genuinely helps versus where it quietly becomes a crutch that keeps you stuck.

In this episode of the Optimal Body Podcast, Doctor Dom shares her personal experience of sustaining a minor back injury and developing sciatic pain while deadlifting. She and Doc Jen discuss how even fitness professionals aren't immune to pain and injury, emphasizing that stress, poor sleep, and rushing through movements increase the risk of experiencing issues like sciatic pain. They debunk the myth that deadlifts are inherently dangerous and clarify that disc bulges are common even in pain-free individuals, and not always linked to sciatic pain. Doctor Dom outlines her recovery approach, including breathing, relaxation, and gentle progressive movement. The key message: pain, including sciatic pain, isn't always a sign of serious damage, and mindful movement is essential for recovery. Lifting for Longevity: Check out our NEW movement longevity course -> Lifting for Longevity! Build your Strength, Mobility, Power, Balance and more regardless of what stage or age you're at! Podcast listeners get a bonus discount with code OPTIMAL20 We Think You'll Love: Lifting for Longevity Jen's Instagram Dom's Instagram YouTube Channel What You'll Learn: 2:02 Doc Jen's Deadlift Injury 4:04 The Importance of Mindset After Injury 7:17 Deadlifts Aren't Inherently Dangerous 10:19 Pain vs. Actual Tissue Damage 10:57 Disc Bulges in Asymptomatic People 14:27 The Benefits of Deadlifting 16:06 Immediate Steps for Acute Back Pain 18:29 Reintroducing Safe Movement Patterns 23:49 The Reality of Long-Term Maintenance 24:42 Common Mistakes After an Injury For full show notes and resources visit https://jen.health/podcast/464 Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Why isn't your back pain getting better? For years, lower back pain and sciatica sufferers have been trapped in a frustrating cycle of flare-ups, temporary relief, and inevitable relapse. In part two of the Back In Shape manifesto, we break down the fundamental philosophy behind real, lasting spinal rehabilitation. We explain why a back that has simply stopped hurting is not the same as a spine that has been properly strengthened. Relying on a pain-free scan or following generic advice to "just keep moving" or indiscriminately stretch your spine often leaves you completely vulnerable to your next injury, treating the symptoms rather than the underlying mechanical failure.True recovery from a herniated disc or chronic lumbar pain requires a structured programme that systematically rebuilds the armour around your spine. In this session, we explore the ten core beliefs that drive our clinical methodology and detail the four essential stages of recovery: Relief, Protect, Rebuild, and Live Freely. By acting as a plaster cast for the spine, learning to stabilise your core in a neutral position allows the damaged tissues to heal. From there, we introduce progressive, real-world loads to build genuine strength, ensuring you can eventually return to living your life freely, with a resilient spine that you can trust. Key Topics Covered

If you have been struggling with persistent lower back pain, sciatica, or a herniated disc for months or even years, you have likely tried everything. From painkillers and rest to endless stretching and appointments, the cycle of temporary relief followed by another flare-up is frustrating and exhausting. You are not broken, and you are not a hopeless case. The reality is that the strategy you have been given is likely flawed. Most traditional advice addresses only a fraction of the problem, leaving you vulnerable to the unpredictable demands of daily life. True recovery requires understanding that a spine that has simply stopped hurting is not the same as a spine that is strong enough to stay pain-free. Almost all back pain advice falls into one of five camps: the orthodox medical model that prescribes rest and medication, the pain science camp that claims the issue is primarily in your head, the movement optimists who insist you must bend and twist to loosen up, the structuralists obsessed with perfect posture, and the rigid biomechanics camp that fears any spinal movement. Each of these perspectives holds a grain of truth, but applying them blindly to a compromised lumbar spine—such as an irritated L5-S1 segment—often leads to disastrous setbacks. For example, stretching an injured spine might change how you feel momentarily, but it does nothing to alter the mechanics of the injury, often driving load straight into your weakest link and triggering further inflammation.To truly recover, we must bridge clinical reasoning with active, strength-based rehabilitation. This begins with protecting the injured segment by maintaining a neutral spine and transferring the workload to your hips and legs. Once the irritation settles, the focus must shift to rebuilding objective resilience through progressive resistance training, such as the squat and the hip hinge. Learning to control your spine under load creates a lasting foundation of strength, acting as physical armour for your back. You earn back the freedom to move without fear not by endless stretching or passive treatments, but by developing the capacity and robust muscle health required to support your spine for the long term.Key Topics Covered

If you have been struggling with long-standing lower back pain, sciatica, or a diagnosed L5-S1 herniated disc, it is common to feel like you have tried everything. From chiropractors and osteopaths to injections and even microdiscectomy surgery, many patients find themselves stuck in a cycle of temporary relief followed by frustrating flare-ups. The reason for this often lies in a focus on symptoms rather than the underlying injury. In this session, we break down the recovery process into four distinct, overlapping layers that move beyond just "stopping the pain" and instead focus on rebuilding the structural integrity of your spine.We explore how your specific injury exists within the unique context of your spine, your personal physical attributes, and your daily lifestyle. Whether you are dealing with a transitional vertebra like Bertolotti Syndrome, a scoliosis, or a high-pressure job like roofing or parenting, these factors must be accounted for in your rehabilitation. By shiftng the focus toward building resilience through progressive loading—specifically using movements like the squat and hip hinge—you can create a body that is robust enough to handle the stresses of the real world, from playing golf to picking up your children.Key Topics Covered

You've been to multiple physios, had numerous MRIs, and yet that L5-S1 herniated disc is still causing you daily agony. The core problem isn't necessarily the injury itself, but rather that traditional rehabilitation often treats a piece of paper—the MRI scan—instead of treating the person attached to it. A herniated disc doesn't exist in a vacuum; it exists inside a human being who has specific physical attributes, strength deficits, and a messy, highly demanding daily life. If your programme only focuses on passive stretching or chasing symptoms without addressing the underlying structural weakness, you will remain stuck in a cycle of pain. We must address the structural reality that your spine has changed and requires a targeted, progressive approach to rebuild its capacity.To truly recover, you must bridge the gap between what your spine can currently handle and what your lifestyle demands of it. We refer to this as the 'Bank Balance' illusion: just because you've made initial deposits of strength doesn't mean you're out of the overdraft yet. Flare-ups will inevitably happen when you push the envelope too soon or ignore the 'Twilight Zone' of recovery. By identifying your unique gaps in flexibility, strength, and coordination, and by respecting the biological healing times of your ligaments and discs, you can finally begin to stabilise the spine. Today, we're unpacking exactly why ten people with the exact same diagnosis need completely different strategies, and how you can track your true progress to break free from chronic sciatica and back pain for good.Key Topics Covered

A common misconception when dealing with lower back pain, a herniated disc, or sciatica is that your specific MRI findings dictate the need for a highly customised, unique set of exercises. While a surgeon absolutely requires pinpoint precision to perform a microdiscectomy, effective conservative rehabilitation operates on a different fundamental principle. The goal of rehab is not to isolate a microscopic annular fissure or target a single facet joint; rather, it is to restore the load-bearing capacity and stability of the entire lumbopelvic region. Whether you are managing a spondylolisthesis, recovering from spinal surgery, or dealing with chronic lower back ache, the foundational requirement remains the same: rebuilding resilience so your spine can safely tolerate the physical demands of daily life.Past physiotherapy attempts often fail because they rely on passive treatments or static sheets of bodyweight drills—like endless clamshells or knees-to-chest stretches—without a clear pathway for progressive overload. True rehabilitation is a dynamic, skill-based process. Customisation does not happen on a piece of paper before you begin; it happens *during* the process of adhering to a structured framework. When you attempt foundational movements like the dead bug, marching bridge, squat, or hip hinge, the exercise itself becomes the diagnostic test. Your unique journey involves troubleshooting these movements, learning to control your spine in a neutral alignment using aggravation-free reps, and scaling load over time to achieve objective strength targets.Key Topics Covered

It is a very common misconception that a severe injury to the lower back requires surgical intervention, but in reality, a herniated disc can go through a natural healing process. However, this healing does not mean the disc returns to its exact original structure. For example, if a disc has dropped in height, it will not magically inflate back to 100% of its normal height. Instead, you must learn to consider and adapt to this new anatomy. This involves managing the new mechanics of your spine, recognising that its safe range of motion has changed, and rebuilding strength around that new baseline. The true secret to overcoming lower back pain and sciatica lies in distinguishing between a symptom-free back and a resilient back. Early on in the recovery journey, rudimentary scar tissue patches the injured area, which often causes the pain to subside and gives a false sense of security. But to truly bulletproof the spine, you must actively rebuild load-bearing capacity through neutral spine strengthening exercises, such as the squat and the hip hinge. Furthermore, proper recovery demands foundational biological support: consuming adequate protein to rebuild damaged muscle and disc tissue, alongside prioritising consistent sleep to manage inflammation. By respecting the healing timeline and committing to the rehabilitative work, you can forge a spine that is stronger and more capable than it was before the injury.Key Topics Covered

Can rounding your back actually heal a herniated disc? Today we're tackling a massive trend in the rehab space: using exercises like Jefferson Curls to intentionally round your lower back under load. While the idea that "the spine is designed to bend, so we should train it to bend" sounds incredibly logical, treating a multi-segmental spinal column like a simple hinge joint ignores the biomechanical reality of an active disc injury. We break down why trying to strengthen your lower back in a flexed position is essentially a guessing game that leaves you with zero margin for error, often keeping you trapped in a frustrating cycle of flare-ups and sciatica. Instead of risking setbacks with unpredictable spinal flexion, we advocate for the neutral spine approach to rebuild your resilience. By keeping your spine in a neutral position during essential movements like the squat and hip hinge, you create a safe, measurable baseline for rehabilitation. This method removes the guesswork entirely. If you can perform a hip hinge with perfect posture holding 5 kg today, and progress to 30 kg in a few months, you have undeniable, objective proof that your spinal capacity has improved. We'll explain why mastering this control builds true strength, resolves the underlying injury, and ultimately restores your confidence to move freely in everyday life.Key Topics Covered⚠️ The Measurement Problem: When you perform forward-bending exercises, it is impossible to accurately measure how much movement is occurring at the specific injured segment, like L5/S1. Because you are guessing your range of motion without objective feedback, your margin for error is non-existent, making it incredibly easy to overshoot and trigger a massive flare-up.

The McKenzie Cobra stretch is one of the most frequently prescribed exercises for a herniated disc or sciatica, based on the idea that bending backwards will pull the displaced disc material back into the centre. While this might offer temporary symptom relief for some, it often fails to address the underlying mechanics of lower back pain. In reality, driving the spine into end-range extension can compress the foraminal spaces where nerves exit, pinch the back of the disc, and cause atypical shearing forces across injured segments. Instead of genuine rehabilitation, this often just leads to further irritation and nerve compression.True recovery from a lower back injury requires a clear distinction between relief strategies and rehabilitation protocols. Rather than relying on the Cobra stretch, our programme emphasises gentle, neutral-friendly decompression techniques—like towel decompression or bed decompression—to alleviate pressure safely and effectively. From there, the focus must shift towards active, strength-based rehab, utilising exercises such as the dead bug, marching bridge, and the single-leg hip hinge to build load tolerance and long-term resilience. Healing is an automatic process that your body handles naturally when provided with the right environment and progressive strength training, not from a single "magic" stretch.Key Topics Covered

When dealing with a herniated disc or severe lower back pain, strapping on a lumbar support belt might seem like the most logical step to protect your spine. It makes sense in theory: if a joint is injured, you provide it with external stability to guard it from vulnerable positions. However, for most lower back injuries—particularly those involving a herniated disc at L4-L5 or L5-S1—a traditional back brace falls fundamentally short.. The anatomical reality is that these lower segments sit deep within the pelvis, at or below the iliac crests, which is well below where a standard belt can effectively grip and support. In fact, relying on a lumbar belt can inadvertently make your injury worse. Because the belt artificially restricts movement in the upper lumbar segments (L2-L4), any bending you perform forces the unstabilised, injured lower segments to absorb even more stress to compensate. Instead of relying on a passive, external crutch that bypasses the root problem, true recovery requires building up your internal corset. By focusing on active rehabilitation—learning to stabilise your neutral spine and hinging properly at the hips—you can develop the resilient, long-term strength needed to overcome disc bulges and sciatica without needing a physical bel. Key Topics Covered

Today, we dive into a groundbreaking new study exploring how spinal adjustments may actually help herniated discs heal, not just from a mechanical standpoint, but at the neurophysiological level. We'll break down the study's key findings, including how spinal adjustments compare to steroid injections for disc pain, the important role of inflammation in healing, and how you can communicate these findings ethically to empower your patients. Research: Spinal manipulative therapy promotes nucleus pulposus resorption and alleviates pain in a rat model of lumbar disc herniation via JNK-dependent regulation of inflammation and tissue remodelingSpecial Offers for Listeners: Learn more about Diabetes Reversal Group and become a licenseeSave $500 and Get a Free Cart- Learn more at Shockwave Center of America Today!Leander Tables- Save $1,000 on the Series 950 Table using the code EBC2025 — their most advanced flexion-distraction tableNovoPulse OA Recovery Program- learn more herePatient Pilot by The Smart Chiropractor is the fastest, easiest to generate weekly patient reactivations on autopilot…without spending any money on advertising. Click here to schedule a call with our team.Our members use research to GROW their practice. Are you interested in increasing your referrals? Discover the best chiropractic marketing you aren't currently using right here!

The McKenzie Cobra is widely prescribed for lower back injuries, specifically herniated discs, operating on the theory that extending the lumbar spine will squeeze the bulging disc material back into place. However, this clinical approach often misses the reality of spinal biomechanics. When you have a herniated disc, the injured segment lacks stability. Forcing it into repeated extension can cause the vertebrae to shear backward rather than bend smoothly, placing tremendous strain on already damaged ligaments and soft tissues. Furthermore, because the disc herniates backwards into the spinal canal, bending backwards physically narrows this space. If there is inflammation or disc material present, the Cobra stretch can actively compress the nerves, triggering sharp pain or sciatica down the leg. Instead of chasing symptom relief with risky extension exercises, true rehabilitation requires gentle axial elongation, such as towel decompression, alongside a structured programme to rebuild core stability and spinal resilience over the long term. Key Topics Covered

When you are struggling with a herniated disc or severe sciatica, the most common advice is often to simply "rest." However, this passive approach is exactly what keeps so many people trapped in a cycle of chronic pain and sudden flare-ups. The reality is that true resting is nearly impossible; daily activities like getting dressed, going downstairs, or shifting in bed continuously put strain on the injured segments of your lower back. Every time you move in a way that allows the injured area to bend or twist, you risk aggravating the underlying tissue and triggering those familiar jolts of pain.Instead of hoping that passive rest or stretching will fix the problem, the key to long-term recovery is actively rebuilding strength and stability in your lumbar spine. Sciatica is merely a symptom, not a condition itself to resolve it, you must rehabilitate the injured disc—often at the L4-L5 or L5-S1 levels—by learning to protect it. By mastering foundational exercises like the squat and the hip hinge with a neutral spine, you build the muscular competence and resilience required to handle the loads of everyday life. This targeted programme of spinal stability ensures that your body can heal effectively without you constantly picking the scab.Key Topics Covered

In this episode of the Optimal Body Podcast, Dr. Jen and Dr. Dom, both doctors of physical therapy, break down cervical radiculopathy—commonly referred to as a “pinched nerve” in the neck. They explain the symptoms and causes of a pinched nerve, and discuss why imaging findings aren't always alarming. The hosts share practical strategies for relief, including targeted exercises, posture tips, and gentle nerve mobilization, while emphasizing the importance of conservative care and when to seek urgent medical attention for a pinched nerve. Their accessible, stepwise approach empowers listeners to manage neck and arm pain confidently and safely, promoting resilience and recovery through education and movement. Lifting for Longevity Course Discount! Come and join our brand new course Lifting for Longevity! This course was created by Doc Jen and shot with her 73 year old mother to show that, regardless what age or level you are, you can build strength, power, mobility, balance, and so much more! It will help you understand all of the components of movement that are important when it comes to moving well, late in life. Come join us and grab a bonus discount with code OPTIMAL at checkout! We think You'll Love: Lifting for Longevity Course Jen's Instagram Dom's Instagram YouTube Channel What You'll Learn: 03:26 Breaking Down the Medical Terminology 04:29 Symptoms and Causes 07:51 Imaging Findings and Asymptomatic Cases 08:55 Diagnosis and Clinical Assessment 11:01 Role of Imaging and When to Use It 12:01 Prognosis and Recovery Timeline 14:21 Active vs. Passive Treatments 15:35 Pillar 1: Education and Symptom Management 17:02 Pillar 2: Movement and Exercise Strategies 21:10 Exercise Demonstrations and Recommendations 23:54 Pillar 3: Nerve-Friendly Loading and Neurodynamics 27:09 Pillar 4: Manual Therapy as an Adjunct 29:30 List of urgent symptoms and red flags that require immediate medical attention. For full show notes and resources visit https://jen.health/podcast/452 Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

When recovering from a herniated disc or lower back injury, many people fundamentally misunderstand the biological process required to get better. Your back does not heal by magic or simply by resting; it requires the active rebuilding of muscle tissue, ligaments, and the annulus fibrosus. To regenerate these tissues and restore structural integrity to the lumbar spine, your body demands raw materials. This means consuming adequate sustenance—specifically, around 1.6 grams of protein per kilogram of body weight. Starving yourself on a highly restricted calorie diet whilst trying to heal a significant structural injury is counterproductive and deprives your body of the essential building blocks it needs to repair the damage.In addition to proper fueling, recovery hinges on a purposeful, progressive rehabilitation programme rather than relying on passive treatments or adopting hobbies like general yoga and Pilates. While tools such as massage guns, contrast bathing cubes, and inversion tables are fantastic for temporary symptom relief, they do not replace the critical work of learning to stabilise the spine. You must actively engage in movements like the squat, the hip hinge, and the dead bug to rebuild the protective muscular support around your spine. By combining adequate daily nutrition with targeted, form-focused rehabilitation, you provide your back with the ultimate environment to heal, adapt, and regain long-term resilience.Key Topics Covered

A common frustration for many people suffering from lower back pain or a herniated disc is the belief that because they lead an "active" lifestyle, their back should be strong. In this session, we break down the critical difference between tiring physical activity—like DIY projects, manual labour, or being on your feet all day—and effective, structured strength training. True strengthening requires three specific elements: a targeted stimulus close to your limit, adequate recovery, and rigorous consistency. General daily activity simply exhausts you without providing the progressive load necessary to rebuild the resilience of your spine and surrounding tissues.We also tackle the common, yet misguided, advice to use walking or swimming to "strengthen" your back. While walking is excellent for relieving morning congestion in the lumbar spine and keeping you moving, it does not provide the load-bearing stimulus required to heal and fortify the discs. To truly overcome sciatica and lower back injuries, you must focus on spine-stabilising movements, such as the squat and hip hinge, maintaining a neutral spine, and ensuring all movements are aggravation-free reps. We cover how to phase these movements in, why pelvic tucks are detrimental to your progress, and how to safely navigate your rehabilitation programme.Key Topics Covered

It is a common and incredibly frustrating scenario: a relatively minor L5-S1 herniated disc spirals into years of debilitating lower back pain. In this session, we explore exactly how this happens by looking at Maya's story. After receiving the standard, well-meaning advice to stop all resistance training and focus purely on flexibility through yoga and Pilates, she systematically lost the muscle mass required to support her spine. Years of avoiding load and relying on deep spinal flexion stretches completely eroded her resilience, ultimately leaving her bedbound from an injury that should have been highly manageable. To understand the full picture, we dive deep into the clinical reality of spinal alignment by reviewing Maya's MRI and X-rays. Despite being repeatedly told by practitioners that she had an anterior pelvic tilt and excessive lumbar lordosis, the objective imaging proves her alignment is actually perfectly normal. This highlights the severe inaccuracies of basic physical examinations and why you should be cautious of practitioners who blame back pain on unverified postural flaws. Ultimately, a back problem requires an active solution. We discuss why transitioning away from passive treatments and focusing on a structured program of neutral-spine stability and progressive resistance training is the only dependable route to long-term recovery.Key Topics Covered

When dealing with lower back pain or a herniated disc, it is incredibly common to seek out quick relief through popular stretches like Child's pose or pulling your knees to your chest. While these movements might provide a temporary soothing sensation, they are fundamentally counterproductive to the healing process. These flexion-based stretches force the spine into a rounded position, directly aggravating the injured tissues and reinforcing the exact mechanical strain that likely caused the disc injury in the first place. To understand why this happens, we have to look at modern daily habits. The average adult spends approximately 9.5 hours a day sitting. This prolonged seated posture flattens the natural curve of the lumbar spine, placing an immense, sustained load on the lower spinal segments, most notably at the L4-L5 and L5-S1 levels. When you try to "fix" the stiffness from sitting by performing deep forward-bending stretches, you are simply compounding the flexion load on an already vulnerable and irritated herniated disc, preventing the ligamentous tissue from truly healing. Instead of chasing fleeting symptom relief through stretching, long-term recovery demands a shift in strategy. A successful rehabilitation programme requires you to move away from passive mobility work and focus entirely on active spine stability. By learning to maintain a neutral spine and progressively increasing your load-bearing capacity through structured, aggravation-free exercise, you can rebuild the strength and resilience of your lower back, fixing the root cause of the problem rather than just managing the symptoms.Key Topics Covered⚠️ The Danger of Flexion Stretches: Why movements like Child's pose and knee hugs may offer a brief illusion of relief while actively aggravating a herniated disc and delaying your recovery.

If you've been told a bulging or herniated disc is “just something you live with,” this conversation may change how you think about your spine. Today, Dr. Charles Mok sits down with Dr. Brigitte Rozenberg to unpack a common question: can a herniated disc heal without surgery, and what it actually takes for the body to have the right mechanical environment to improve function.Dr. Brigitte Rozenberg, DC, is the Founder and Clinical Director behind one of the country's most innovative models in non-surgical spinal care. With over 30 years of clinical experience, she has built Spinatomy Spine & Disc Centers into a multi-location practice with three centers and a growing business license model. Her proprietary treatment protocol, Advanced Spinal Restoration Therapy™ (ASRT), has helped thousands of patients find lasting relief from chronic pain, without surgery, without drugs, and without compromise.In this episode, we discuss why imaging findings (like bulging discs on MRI) don't always equal symptoms, and why early “tiny signals” matter, especially if you care about longevity, mobility, and staying active as you age. You'll also hear how advanced conservative approaches may support disc rehydration, reduce irritation, and improve strength and stability over time. If you're researching can a herniated disc heal without surgery, this is a practical framework to help you understand non-surgical options beyond “rest and meds,” including how clinicians think about decompression, tissue support, and building resilience so you can keep doing the activities you love. Save these tips for later.Episode Links:https://www.instagram.com/drrozenberghttps://www.linkedin.com/in/backpainreliefspecialist/https://www.facebook.com/drrchiro/https://www.instagram.com/spinatomycenters/https://www.tiktok.com/@spinatomyhttps://www.youtube.com/@spinatomyspineanddisccenterLearn More: https://www.alluremedical.com/Books & Research: https://www.alluremedical.com/books/Follow Dr. Charles Mok & Allure Medical: LinkedIn: https://www.linkedin.com/in/charles-mok-4a0432114/ Instagram: https://www.instagram.com/alluremedicals/ YouTube: https://www.youtube.com/@AllureMedical TikTok: https://www.tiktok.com/@alluremedicalAmazon Store: https://www.amazon.com/stores/Dr.-Charles-Mok/author/B0791M9FZQInner Circle Membership: https://www.alluremedic#insidethecure #backpainrelief #spinalhealth #spinaldecompression #spinalsurgery

If you have been attending appointments for lower back pain or sciatica for months without seeing progress, it is easy to feel broken. However, the issue is rarely your body; it is often the strategy. The term "physio" is frequently used as a catch-all that defaults to passive treatments—like massage or simple relief work—rather than the active, strength-based rehabilitation required for true recovery. While passive care has its place, relying on it as the main solution for a herniated disc leaves the underlying mechanical failure unaddressed. Many generic exercise printouts fall into the "bendy-twisty" trap, prescribing knee-to-chest stretches and repeated lumbar flexion. For someone with a disc injury, this is essentially picking the scab and worsening the irritation. True structured rehabilitation is not a random shopping list of stretches—it is a progression. It begins with establishing control of a neutral spine and utilising relief strategies like towel decompression, followed by targeted phases to build load tolerance through movements like the squat and hip hinge. Ultimately, overcoming a herniated disc requires unwavering consistency and a shift in perspective. Think of your spinal resilience like a bank balance. When you are injured, your account is deeply in the negative. Consistent, daily rehabilitation makes small deposits of strength. You might quickly feel better and reach a positive balance, but if you immediately attempt a "heavy purchase"—like a demanding physical activity—without having built sufficient capacity, your card will be declined, resulting in a flare-up. Progress comes from months of good habits, not occasional heroic efforts.Key Topics Covered

In this episode of Get Back To It, Dr. Rita Roy speaks with Rich Rabin, a technology and product leader whose life was upended by severe nerve pain caused by an L5–S1 disc herniation. What began as manageable glute pain progressed into debilitating nerve symptoms that affected his sleep, mobility, and overall quality of life. After months of conservative treatments—including physical therapy and injections—Rich ultimately underwent a microdiscectomy to relieve nerve compression.While surgery addressed the primary issue, recovery proved gradual and unpredictable. Rich shares candidly about the mental and emotional challenges of healing, the importance of self-advocacy, and learning that spine recovery is rarely linear.Inspired by his own frustration tracking fluctuating symptoms, Rich created Recoverly, a free iPhone app designed to help patients log daily symptoms and identify trends—supporting clearer communication with healthcare providers.Rich's story is a powerful reminder that healing takes patience; progress isn't always steady, and resilience can grow from even the most difficult setbacks.Support the show

An L5-S1 microdiscectomy can be a highly effective emergency or elective procedure to relieve severe nerve compression and sciatica by removing a problematic portion of a herniated disc. However, it is fundamentally a clean-up operation, not a healing one. The underlying injury to the annulus fibrosus remains entirely unresolved after surgery. Often, patients experience a sudden resolution of their sciatic symptoms and mistakenly believe they are cured. This leads them to immediately return to the exact daily habits, postures, and movement patterns that caused the initial injury, inevitably resulting in a frustrating relapse of lower back pain weeks or months later.The foundation of lasting recovery lies in active rehabilitation and learning to stabilise a neutral spine. Whether you are days post-operation or actively trying to avoid surgery altogether, the principles of recovery remain identical. Early intervention with foundational stability exercises—such as the dead bug and marching bridge—is absolutely crucial. Many patients are given poor guidance to "do nothing" for weeks, yet they are simultaneously getting out of bed, dressing themselves, and sitting down. These daily activities place far more load on a vulnerable lower back than controlled, aggravation-free movements performed carefully on a bed or mat.Ultimately, the goal of a structured rehabilitation programme isn't just to get good at doing exercises; it is to build robust, long-term strength and resilience that transfers to the real world. By progressively loading the spine through careful hip hinge and squat patterns, you fortify the spinal tissues and build a protective shield of muscle. This active, strength-based approach ensures that you aren't just putting a temporary patch over the issue, but fully repairing your structural foundation so you can return to a confident, active, and independent lifestyle.Key Topics Covered

In today's session, we dive deep into the mechanics of why lower back pain and sciatica flare up, even when you think you are doing the right things. The core of the issue is often "movement leakage," where motion intended for your hips or upper body inadvertently puts stress on an injured lumbar segment. Whether you are dealing with a herniated disc at L4/5 or L5/S1, these tissues have a reduced capacity for stress. When you move incorrectly—such as rounding your spine during a bent-over row or a simple daily task—you aggravate those vulnerable tissues. Understanding this is the first step toward moving away from the cycle of chronic pain and toward a structured rehabilitation programme.We also challenge the common misconception that more bending and stretching is the solution for a stiff back. If movement is what caused the aggravation, it is rarely logical to focus your recovery on more bending and twisting of the injured area. Instead, the priority must be to stabilise and protect the spine through isometric contraction and proper technique. By building a foundation of strength through exercises like squats and hip hinges, you teach your body to shield the injured segments, allowing the healing process to take place without constant re-injury.### Key Topics Covered

Many people struggling with a herniated disc find themselves trapped in a cycle of recovery and re-injury. You make great progress in the gym, only to "tweak" your back doing something as simple as picking up a barbell or a cup of tea. In this session, we break down why these setbacks happen and why your rehabilitation must be "on" all the time. Using a real-world example of a member who executed a perfect hip hinge but failed the "setup" and "pack away," we illustrate that the injury doesn't care if you're mid-set or just reaching for your shoes. Stability is a skill that must become a subconscious habit to protect your spine during the thousands of unregulated movements you perform every single day.We also dive deep into the clinical reality of conditions like Bertolotti syndrome, spinal stenosis, and post-surgical recovery. A common misconception is that a specific diagnosis changes the fundamental requirement for stability; however, whether you have a congenital abnormality or a post-surgical spine, the goal remains the same: learning to stabilise the spine in neutral to prevent micro-movements from irritating damaged tissue. We explain the "why" behind morning stiffness—focusing on inflammatory build-up and nocturnal spinal mechanics—and offer a clear roadmap for transitioning from relief strategies into progressive load-bearing to ensure your back becomes resilient enough for the demands of real life.Key Topics Covered

Sponsor: Use code BIRTHHOUR for 20% off your first order and up to 40% off monthly plans at thisisneeded.com. The Birth Hour Links: Know Your Options Online Childbirth Course (code 100OFF for $100 OFF!) Beyond the First Latch Course (comes free with KYO course) Access archived episodes and a private Facebook group via Patreon!

In this session, we dive deep into the concept of objective load-bearing and why it is the missing link for those struggling with persistent sciatica and herniated discs. Many people spend years "spinning their wheels" with generic stretching and mobility work, yet they find that their back remains vulnerable to daily activities like sitting or getting out of bed. We explore the reality that sitting actually increases the load on your lumbar spine by 40% to 90%. If you aren't training your body to handle those specific forces through progressive resistance, you are essentially leaving your recovery to chance. We use the success story of Paul, a member who went from barely being able to perform a hip hinge to lifting over 40kg for multiple sets, to illustrate that the annulus fibrosis—the ligamentous structure of the disc—can indeed adapt and heal when given the right stimulus. The focus must shift from simply "chasing pain relief" to building physical resilience. By standardising your movements and gradually increasing the weight you can handle in a neutral spine position, you create a buffer that makes daily life safer and flare-ups less frequent.We also address the common "flexibility trap." Many people believe they need to stretch their hamstrings or pull their knees to their chest to fix their back pain. However, we explain why limited range of motion is often a protective signal from the brain due to a lack of stability. By prioritising load-bearing capacity over deep stretching, you allow the spine to stabilise and heal, which often results in your "tight" muscles relaxing naturally without the need for aggressive or risky flexion exercises.Key Topics Covered

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.

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

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

In this session, we deep-dive into the reality of recovering from a herniated disc and the associated sciatica that often drives people to seek help. Many individuals struggle for years because they focus entirely on managing symptoms rather than rehabilitating the actual injury. Whether you have been diagnosed with a disc protrusion, extrusion, or a minor disc bulge, the fundamental requirement remains the same: you must move beyond temporary relief and begin a structured programme designed to stabilise the spine and build objective resilience. We explore why MRI results can often be misleading and why a "normal" report doesn't always equate to a functional, healthy back.To truly transform your back health in 2026, you must understand the difference between movement and strengthening. Most traditional "strengthening" exercises, such as clamshells or basic glute bridges, fail to provide a significant enough stimulus to elicit a physiological change in the tissues. We discuss the necessity of progressive loading through fundamental movements like the squat and the hip hinge. By learning to maintain a neutral spine under increasing loads, you provide the necessary stimulus for ligamentous tissues like the disc to undergo the slow process of remodelling and strengthening. This approach not only addresses current pain but shoves the body toward long-term resilience against repetitive strain.Finally, we address the lifestyle factors and habits that often derail progress. From office ergonomics—including the utility of sit-stand desks and perching stools—to the proper use of recovery tools like inversion tables and massage guns, we provide a comprehensive framework for daily spinal care. We also tackle the common mistakes made when returning to the gym in January, emphasizing that technique must always precede intensity.

What happens when your body forces you to stop? Aaron shares the story of his sudden back injury, the decision to undergo emergency surgery, and the mindset needed to face recovery. From ignoring warning signs to embracing a full reset, we explore the balance between pushing through and knowing when to pull back. What does it take to rebuild stronger, and how can setbacks become opportunities for growth?Expect to Learn:How to differentiate between pushing through discomfort and addressing underlying issuesHow to set boundaries and step back from commitments when prioritizing yourself and recoveryHow to mentally navigate setbacks and reframe challenges as opportunitiesWhy having a strong support system is crucial during tough times and how to lean on them without guiltSponsors:Thanks to WhiteWall for being our lead sponsor this episode! They're the top choice for photographers who want high-quality prints! Order by December 16th 2025 to receive your print(s) before Christmas! : https://www.whitewall.com/Thanks also to the National Park Foundation for sponsoring today's episode. Enter the Share the Experience photo contest for a chance to win $10,000 and prizes from Celestron, Historic Hotels of America, and YETI. The grand prize winner's photo could be featured on the America the Beautiful—the National Parks and Federal Recreational Lands Annual Pass. Deadline to submit is December 31st 2025! Submit your best shots now at sharetheexperience.org/tpmOur Links:Join our subreddit where you can share stories and ask questions:https://www.reddit.com/r/photographermindset/Subscribe to TPM's Youtube page and watch full length episodes: https://www.youtube.com/thephotographermindset/Make a donation via PayPal for any amount you feel is equal to the value you receive from our podcast episodes! Donations help with the fees related to hosting the show: https://paypal.me/podcasttpm?country.x=CA&locale.x=en_USThanks for listening!Go get shooting, go get editing, and stay focused.@sethmacey@mantis_photography@thephotographermindsetSupport the show

Rene Thomas Folse, JD, Ph.D. is the host for this edition which reports on the following news stories: California Receives $4.1M From Gilead Sciences for Illegal Kickbacks. Westminster Seeks $600K in Civil Fraud Case Against Former Cop. SIBTF Now Pays More PD Than Core WorkComp System. DOI Warns State Leaders About Rising Comp Costs. OSHA Updates Penalty Guidelines to Support Small Business. Private Self-Insured Claim Counts Are Down But Losses Are Up. 70% of Cases Have Spontaneous Resorption of Herniated Disc. Liberty Mutual Releases 2025 Workplace Safety Index.

5 Months ago I suffered a disc herniation in my lower back due after squatting. It was one of the most debilitating injuries I've ever dealt with and had to learn a lot in order to recover from it.I'm still recovery and my experience has helped me work with others who've dealt with similar injuries and I wanted to make this quick episode to highlight some of the most impactful lessons I've learned and how I help others build back after a back injury.I hope you enjoy.

Carolyn McMakin, MA, DC - contact@frequencyspecific.com 00:59 Seminar Stories: A Week of Learning and Healing 02:32 Case Study: Herniated Disc and Muscle Recovery 10:08 Treating Ehlers-Danlos Syndrome 14:35 Exploring Charcot-Marie-Tooth Disease 22:46 Understanding Myasthenia Gravis 24:57 Breakthrough in Scleroderma Research 27:52 Encouraging vs. Harassing: A Gentle Approach 28:01 Diagnosing and Treating Ehlers-Danlos Syndrome 30:21 Understanding TMJ and Its Treatment 33:42 Benign Prostatic Hypertrophy and Root Canals 35:34 Pudendal Neuralgia and Pelvic Floor Issues 41:42 Detoxifying from Airborne Toxins 46:11 Root Canals: Risks and Solutions 50:33 Upcoming Events and Reflections Herniated Discs: A Path to Healing A herniated disc can be a painful and debilitating condition. One case involved a patient with a herniated disc impacting the S1 nerve root. The patient experienced muscle weakness and numbness in the foot. Through FSM, we used a frequency combination tailored specifically for this condition, which led to remarkable recovery. The treatment helped the muscles regain strength and improved the patient's foot sensation. This case highlights FSM's potential in restoring nerve functionality and relieving symptoms of herniated discs. Ehlers-Danlos Syndrome: Managing the Challenges Ehlers-Danlos Syndrome (EDS) presents unique challenges due to its impact on connective tissues. Patients often suffer from joint pain and hypermobility. Through FSM, we address these challenges by focusing on balancing the autonomic nervous system and improving connective tissue function. For instance, a patient with EDS experienced significant relief by treating both nerve dysfunction and connective tissue issues. This holistic approach can substantially enhance quality of life for those with EDS. Genital Neuralgia: Finding Relief Genital neuralgia, often misunderstood and misdiagnosed, can be extremely distressing. FSM can offer relief by targeting the nerve roots and reducing inflammation. In a case involving pudendal neuralgia, the patient benefited from specific frequencies that eased nerve pain and muscle tension. Proper diagnosis and a targeted FSM approach can help alleviate symptoms and improve daily functioning. Addressing Autoimmune Conditions FSM also shows promise in treating autoimmune conditions like scleroderma and myasthenia gravis. By modulating the immune response and reducing inflammation, FSM can help manage these complex disorders. Understanding the triggers and underlying causes of autoimmune dysfunction is crucial in tailoring effective treatment strategies. The Importance of a Tailored Approach One of the key takeaways in applying FSM is the importance of a personalized treatment plan. Each condition and patient requires a unique combination of frequencies and a thorough understanding of their specific challenges. The ability to adapt and modify treatment protocols is what makes FSM a valuable tool in integrative medicine. Continuous Learning and Innovation FSM training is vital for practitioners eager to expand their treatment options. As our understanding of frequency-specific applications grows, so does the potential to provide relief for patients with challenging conditions. Staying informed and embracing new techniques is crucial for practitioners dedicated to offering holistic care solutions.

Dr. Trevor Kimm—2x national champion in Olympic weightlifting—joins us to talk about what really matters in the sport. From competing internationally with a herniated disc to explaining why getting stronger often beats perfecting technique. We dive into long-term progress, the myth of fascial training, burnout after Olympic cycles, and why chasing new programs might be holding you back. https://www.instagram.com/dr.trevor_kimm/ PSL1 Registration is NOW LIVE. Sign Up at https://www.pre-script.com/psl1 FREE Coach's Field Guide: https://www.pre-script.com/coachs-field-guide We've got a new sponsor! Marek Health is a health optimization company that offers advanced blood testing, health coaching, and expert medical oversight. Our services can help you enhance your lifestyle, nutrition, and supplementation to medical treatment and care. https://marekhealth.com/rxd Code RXD Don't miss the release of our newest educational community - The Pre-Script ® Collective! Join the community today at www.pre-script.com. For other strength training, health, and injury prevention resources, check out our website, YouTube channel, and Instagram. For more episodes, subscribe and tune in to our podcast. Also, make sure to sign up to our mailing list at www.pre-script.com to get the first updates on new programming releases. You can also follow Dr. Jordan Shallow and Dr. Jordan Jiunta on Instagram! Dr. Jordan Shallow: https://www.instagram.com/the_muscle_doc/ Dr. Jordan Jiunta: https://www.instagram.com/redwiteandjordan/ Welcome Back, Trevor Kimm (00:00:00) Party Lifts & Pancakes in Vegas (00:00:45) Competing With a Herniated Disc (00:02:28) Slow Progress is Still Progress (00:05:04) Can You Be Strong as a Vegan? (00:05:39) The LA Olympics Going Full Vegan? (00:06:04) Olympic Weightlifting Fanboy Tour (00:08:30) Bulgarians Jumping Barricades (00:10:43) Chain-Smoking Gold Medalists (00:11:45) Olympic Burnout & Recovery Dilemma (00:16:21) Missing Qualification: The Harsh Truth (00:17:29) Strength vs. Technique: What Actually Wins? (00:22:00) Why There Are No Magic Programs (00:27:00) Our Training Approaches & Block Progressions (00:37:00) Fascial Training Debunked (00:49:00) Snake Oil Coaching and the Feel-Good Trap (01:00:00)

If your pain from a lower back disc problem tends to come and go without any rhyme or reason this video is for you! ►► Here's a simple daily pain relief routine for L4-L5 or L5-S1 lower back pain. Ill give you the set and rep count and show you how to modify the exercises to fit you! GO HERE: www.fitness4backpain.com/routine IN PAIN, FEELING STUCK & SERIOUS ABOUT GETTING HELP? APPLY TO WORK WITH ME ☎️ https://fitness4backpain.com/apply If you've been living with chronic lower back pain caused by a herniated or bulging disc, you know the frustration of having random good days and bad days. One moment, you feel like you're improving; the next, the pain is back with no warning. You're not alone—and you're not imagining things. In this video, we're diving into the mystery of why back pain comes and goes, what's really happening inside your body, and how you can break free from the cycle of unpredictable pain. If you've tried medications, surgery, or countless doctor visits without success, this could be the missing piece of the puzzle. What You'll Learn in This VideoThe real reasons your pain seems random, even though it's not.How factors like posture, movement habits, and even stress can cause lower back pain flare-ups.Why certain days feel better than others—and how to create more “good” days.Practical, drug-free strategies to manage and prevent back pain flare-ups for the long term. Why Understanding Your Pain Is the First Step to ReliefChronic back pain isn't as random as it seems. Often, it's triggered by small, everyday habits that put stress on your spine—like sitting too long, improper movement, or even skipping recovery after activity. But here's the good news: Once you understand these triggers, you can take control of your pain. This video will empower you with the knowledge you need to:Identify what's causing your random lower back pain.Make simple adjustments to prevent unexplainable flare-ups.Start moving with confidence, knowing you're supporting your spine instead of hurting it. Who This Video is ForAnyone suffering from chronic lower back pain who's tired of the ups and downs.People dealing with pain from a herniated or bulging disc who want a clear explanation of their symptoms.Individuals who've tried traditional treatments with little success and are looking for holistic, drug-free solutions.Anyone scared to use their body and spine but motivated to find a way to move pain-free again. Enjoy! -WIlliam LOVING THIS CONTENT? HERE'S WHERE YOU CAN GET MORE! ►► FREE WORKSHOP: Discover the back pain relief strategy your Doctor, Pharmacist, and Surgeon would get fired for if they took the time to teach you. = https://fitness4backpain.com/reliefworkshop ►► FREE FACEBOOK GROUP Exercise For Back Pain Relief Community https://www.facebook.com/groups/exerciseforbackpain ►► MIND BODY HEALING: I have been a user and supporter of the Curable app for years now, and it is one of the most recommended tools I will ever suggest to someone with chronic back pain. Try it FREE FOR 6 WEEKS to test it out for yourself. HTTP://www.curable.com/fitness4backpain ►► Want F4BP-Approved supplements for recovery, fighting inflammation and curing CNS fatigue? Check out what Legion has to offer: Use this link: https://legionathletics.rfrl.co/pgyq7 CODE: "fit4backpain" for 20% off for new customers and double loyalty points for returning customers! IN PAIN, FEELING STUCK & SERIOUS ABOUT GETTING HELP? APPLY TO WORK WITH ME ☎️ https://fitness4backpain.com/apply Say Hi!: EMAIL

Send us a Text Message.In today's episode called Rehab Considerations After Anterior Cervical Discectomy and Fusion, I talk about...-What patients should expect after ACDF.-Post-op road blocks.-Understanding what to do and not do after surgery.-Treatment tips at different stages and so much more!Say "Hello" to RangeMaster, our new show sponsor.

Send us a Text Message.In Episode 351 Anterior Cervical Discectomy and Fusion with Dr. Nicolas Arredondo (part 1) We talk about...-Who is a candidate for ACDF?-What the purpose of an ACDF is?-Post-op complications-The surgical procedure of ACDF and so much more!Say "Hello" to RangeMaster, our new show sponsor.

On today's episode of the Dr. Tyna Show, I candidly share my recent journey through how I herniated a disc in my back and bounced back quickly. From excruciating pain to significant relief within days, I'll walk you through the personal and medical insights gained during this experience. I'm sharing practical advice on managing and treating disc herniation, dispelling common fears, and exploring crucial steps—from the initial injury to recovery milestones. Whether you're navigating your own spinal health challenges or seeking prevention strategies, this episode offers invaluable wisdom and actionable tips to reclaim your well-being. On This Episode I Cover: 01:10 - My medical history   06:33 - Degenerative disc disease  07:10 - Recent transition in my spinal health  09:57 - The risks of loaded flexion  11:09 - How to get up after injuring your back 12:49 - Categorizing the injury  16:31 - Creating a treatment plan 19:07 - The physiology of herniating a disk  24:27 - Conditioning during a back injury 31:17 - Rest and nutrition 32:43 - The importance of strength training & prevention  37:40 - Who's at risk for disc herniation  41:27 - Traction exercises  45:13 - Controlled Extension & Mckenzie Protocol  46:31 - Feeling the disc go back into place  48:45 - Final tips for healing a herniated disc  52:21 - Surgery and motor loss  Sponsored By: Qualia Senolytic Go to Neurohacker.com/DRTYNA for $100 off and use code: DRTYNA at checkout for an additional 15% off Alitura Use Code DRTYNA for 20% off alituranaturals.com Cured Nutrition Go to www.curednutrition/drtyna with DRTYNA Momentous Go to livemomentous.com and use code DRTYNA to get 15% off all my favorite products BIOptimizers Go to bioptimizers.com/drtyna and use code DRTYNA to save 10% and get a free gift with purchase Sponsored By: Qualia Senolytic Go to Neurohacker.com/DRTYNA for $100 off and use code: DRTYNA at checkout for an additional 15% off Alitura Use Code DRTYNA for 20% off alituranaturals.com Cured Nutrition Go to www.curednutrition/drtyna with DRTYNA Momentous Go to livemomentous.com and use code DRTYNA to get 15% off all my favorite products BIOptimizers Go to bioptimizers.com/drtyna and use code DRTYNA to save 10% and get a free gift with purchase Show Links: My Favorite Peptides: Integrative Peptides (discount applied) nuBioAge (use code DRTYNA to save 10%) If you're a practitioner, create an account HERE. My Amazon Storefront: Staying Mobile Find my favorite book and items mentioned in this episode that I use to stay mobile when back pain strikes. Squat University Video: The Big 3 Further Listening: EP. 139: Algae 101 | Catherine Arnston of Energy Bits Ozempic Uncovered Podcast Series: EP 106: Ozempic Done Right Part 1 | Solo Episode EP 107: Ozempic Done Right Part 2 | Solo Episode EP. 109: Ozempic Done Right Part 3 | Solo Episode EP. 129: Ozempic Done Right Part 4: Sustained Weight Loss | Solo Episode EP. 132: Ozempic Done Right Part 5: Osteoarthritis + GLP1 Agonists | Solo Episode

In this episode, Ashleigh and Rachel answer listener questions about how to transition from a cut to "maintenance" and all the mistakes and misconceptions that come from this process; they talk about training during recovery from a herniated disc; they discuss the concept that cold beverages may be inherently less good for you; and much more.  If you have a question, comment, or topic idea for Muscle Science for Women, email it to musclescience4women@gmail.com Sign up for the new Strong & Sculpted Shoulders workshop: https://www.rgfit.com/shoulders  Check out our specialized program, the Grow Your Glutes Workshop: https://www.rgfit.com/glutes More info on our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com Thank you to our sponsor Purity Coffee! Quality coffee can be health promoting and help fight inflammation. Purity Coffee is certified organic and lab tested for pesticides, mold, and heavy metals. They use a proprietary roasting protocol that results (when tested) in up to 65% more antioxidants on average vs other organic coffees. It truly is the best of the best - and it tastes great, with a number of options for you to choose from - even a decaf and a 1/3 caffeinated option! Use our link or the discount code MSW25 to get a full 25% off your first order of the best coffee out there: https://puritycoffee.com/discount/MSW25

In this episode, I explain how to strengthen and build a stable, pain-free back and how to reduce or eliminate existing back pain. I explain the anatomy and physiology of the spinal cord and vertebrae, intervertebral disks and nerve pathways, and the abdominal and back muscles that together can be leveraged to stabilize the back.  Then, I describe protocols: “McGill's Big 3” exercises, a highly effective psoas stretch, abdominal stabilization, breathing techniques, and protocols to reinforce essential supports for the back, including the neck, pelvis, feet, and toes.  I also explain how you can reduce and potentially eliminate back pain and sciatica using a specific type of bar hang, “cobra push-ups,” medial-glute strengthening exercises, and more.  Back pain greatly impedes one's ability to enjoy daily activities; this episode provides zero-cost, minimal time-investment protocols to improve your back strength and stability and allow you to move through life pain-free and with ease and mobility.  For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman AeroPress: https://aeropress.com/huberman Joovv: https://joovv.com/huberman Waking Up: https://wakingup.com/huberman Plunge: https://plunge.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Back Health (00:03:47) Sponsors: AeroPress, Joovv & Waking Up (00:07:57) Back Anatomy: Spine, Vertebrae, Spinal Cord (00:12:07) Spinal Cord & Nerves; Herniated Discs (00:19:50) Build Strong Pain-Free Back; Bulging Discs (00:24:26) Back Pain & Professional Evaluation; Tool: Spine Self-Assessment  (00:34:58) Sponsor: AG1 (00:36:29) Tool: McGill Big 3 Exercises, Curl-Up (00:44:40) Tool: McGill Big 3 Exercises, Side Plank (00:53:13) Tool: McGill Big 3 Exercises, Bird Dog; Back Pain (01:04:10) Sponsor: Plunge (01:05:37) Tool: Back Pain & Oreo Analogy, Bar Hang (01:10:34) Time & Back Pain; Tool: Reversing Disc Herniation, Cobra Push-Ups  (01:21:28) Sciatica, Referred Pain, Herniated Disc (01:24:21) Tool: Improve Spine Stability, Strengthen Neck (01:29:23) Tools: Strengthen Feet, Toe Spreading (01:34:35) Tools: Belly Breathing; Stagger Stance (01:42:03) Tools: Relieve Low Back Pain, Medial Glute Activation; Rolled Towel (01:50:59) Tool: Psoas Stretching (01:57:00) Tool: Back Awareness; Strengthen & Pain-Proof Back (02:05:49) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer

The Minnesota Twins lost top prospect Brooks Lee to a herniated disc. Updates on Royce Lewis's return to the Twins. Also, here are my least favorite things about the lineup: Kyle Farmer, Carlos Santana, and Louie Varland. Plus, there are some positives involving Bailey Ober, Austin Martin, and the White Sox, who are in town! Learn more about your ad choices. Visit megaphone.fm/adchoices

The Minnesota Twins lost top prospect Brooks Lee to a herniated disc. Updates on Royce Lewis's return to the Twins. Also, here are my least favorite things about the lineup: Kyle Farmer, Carlos Santana, and Louie Varland. Plus, there are some positives involving Bailey Ober, Austin Martin, and the White Sox, who are in town! Learn more about your ad choices. Visit podcastchoices.com/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

The Minnesota Twins lost top prospect Brooks Lee to a herniated disc. Updates on Royce Lewis's return to the Twins. Also, here are my least favorite things about the lineup: Kyle Farmer, Carlos Santana, and Louie Varland. Plus, there are some positives involving Bailey Ober, Austin Martin, and the White Sox, who are in town! Learn more about your ad choices. Visit podcastchoices.com/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

The Minnesota Twins lost top prospect Brooks Lee to a herniated disc. Updates on Royce Lewis's return to the Twins. Also, here are my least favorite things about the lineup: Kyle Farmer, Carlos Santana, and Louie Varland. Plus, there are some positives involving Bailey Ober, Austin Martin, and the White Sox, who are in town! Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: Do you want to get stronger in the real world? Offset your training! (2:21) The importance of having a balanced conversation and not getting emotionally charged. (33:07) The value in listening to your REAL friends. (36:38) An important PSA for all inspiring coaches and trainers. (45:42) The animals are rising. (53:56) Shout out to Patrick Bet-David. (55:52) #ListenerLive question #1 - Any advice on progressing in my bench press? (1:02:09) #ListenerLive question #2 - Can you build muscle and endurance at the same time?  (1:16:09) #ListenerLive question #3 - How can I determine my ideal caloric intake? (1:28:58) #ListenerLive question #4 – Is MAPS Anabolic the right program if I can't push myself too much on progressive overload due to a previous injury?  Is there a better program for where I am in my current training to hopefully compete again in the spring? (1:40:52) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: live@mindpumpmedia.com The Nutritional Coaching Institute (NCI) has decided to give away their Rapid Cash Masterclass for FREE! Learn the same scholarship framework that has produced over $50 million in the last 9 months alone for their clients, all completely free. Sign up for the training HERE! August Promotion: MAPS Anabolic Advanced 50% off! **Code AUGUST50 at checkout** Mind Pump #1315: The 8 Best Exercises You Are Not Doing Anthony Weiner MELTDOWN | PBD Podcast | Ep. 287 Visit NutriSense for the exclusive offer for Mind Pump listeners! **Code MINDPUMP at checkout** Mind Pump #2127: Bench Press Masterclass The Hip Airplane (Full TUTORIAL) The McGill Hip Airplane MAPS O.C.R. Mind Pump #1830: Five Steps To Determine Your Ideal Caloric Intake Mind Pump #1860: Fourteen Of The Best Foods For An Amazing Physique Ask Mind Pump MAPS Symmetry Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Stan “Rhino” Efferding (@stanefferding) Instagram Patrick Bet-David (@patrickbetdavid) Instagram Mark Bell (@marksmellybell) Instagram