Podcasts about l5 s1

In the world of back rehabilitation, the Roman Chair (or back extension machine) is often hailed as a must-have piece of equipment. However, for those recovering from L4/L5 or L5/S1 disc herniations and sciatica, this machine can often introduce unnecessary complexity, cost, and risk compared to the humble hip hinge. In this session, we break down exactly why the standing hip hinge is often superior for building spinal stability and posterior chain strength without the hassle of setup or the biomechanical restrictions of locking your knees in a machine.We also dive deep into a critical Q&A session covering the mechanics of movement during recovery. This includes why the "Asian Squat" or deep squatting allows lumbar flexion (butt wink) that can derail progress , and why walking uphill is generally discouraged during the rehabilitation phase due to the forward lean it necessitates. We emphasise that rehabilitation is essentially weight training—learning to tolerate load through a neutral spine to build resilience over time.Finally, we address a controversial topic: can you strengthen a spinal disc? Contrary to some claims, the answer is a resounding yes. Through the process of progressive adaptation and healing, tissues that once failed under load can recover to bear significant weight again. We explain the physiology behind this and how consistent, aggravation-free training is the key to turning a vulnerable back into a robust one.

Title: Why Your Herniated Disc Pain Feels Like It's Spreading — Live Q&A In this live Back In Shape session, Mike explains why an L4/5 or L5/S1 herniated disc can start as “just” lower back or buttock pain and then seem to spread into hamstrings, tendons and other joints over time. He walks through how inactivity, deconditioning and disc thinning work together to make you more vulnerable, why most people simply don't have much strength “in the bank” to lose, and how this leads to that familiar downward spiral of flare-ups, failed treatments and growing fear. You'll also hear discussion around epidural injections, laser therapy, float tanks, dry needling, decompression tools and when these can sensibly support your rehab rather than distract from it. From there, the focus shifts to what actually turns things around: learning safe technique on squats, hip hinges, dead bugs and marching bridges, then progressively loading them through Phase One to Four so your spine, discs and hips genuinely get stronger. Mike tackles common myths (“my glutes don't fire”, “swimming will strengthen my back”, “core work doesn't heal discs”) and shows how to think about flare-ups, imaging and timelines more realistically. Use the chapters to jump straight to the topics that match your current phase, then come back to the replay whenever you need a reset. Start here → https://backinshapeprogram.com/start/ Highlights

Silver Alkhafaji's journey through chronic back pain began when she was a teenager and intensified during her PhD studies at UCSF. Misdiagnoses, escalating symptoms, and delayed imaging prolonged her suffering until an MRI finally revealed L5–S1 spondylolisthesis caused by a bilateral pars defect. After conservative care failed, Silver underwent a spinal fusion with laminectomy in December 2023. Recovery was far from linear—marked by setbacks, medication trials, physical therapy challenges, and emotional hurdles—but through perseverance, self-advocacy, and creative expression, she reclaimed her life. Today, Silver embraces healing through writing, community, and continued strength-building. Her story exemplifies the power of persistence, proper diagnosis, and listening to one's body.Support the show

Today's livestream starts with a deep dive into what “engaging your core” really means when you're rehabbing an L4/L5 or L5/S1 injury. Mike contrasts a lazy, bicycle-style dead bug with the properly braced version, shows how to use diaphragmatic breathing to brace without moving the spine, and explains why filming yourself from the side is essential to spot the tummy rising and then creeping back up as soon as the legs move. He stresses progressively tightening the brace as the legs travel further away, using the dead bug, marching bridge and everyday tasks as a way to practise variable core engagement rather than just going through the motions.In the Q&A, he tackles a run of common rehab sticking points: why Roman chair back extensions are essentially an expensive, less safe hip hinge, when to move from Phase One into Phase Two, and why single-leg raises and extreme seated hip hinges are usually a bad trade for people with disc injuries. There's detailed guidance on when to start rehab after a herniation or discectomy (basically now, but at an appropriate level), how to progress from low-hold squats and hinges with dumbbells towards barbell work, and how to troubleshoot hip hinges with bands when hamstrings or fear are in the way. He also addresses anxiety about MRIs, anterior pelvic tilt and cauda equina, uses his own eye injury as an analogy for why pain is a terrible measure of healing, and finishes by clarifying that Phase One is about mastering movement and reducing daily aggravation first, so that genuine strengthening in Phase Three and Four is both safe and effective.Highlights

This live session dives into a common problem for people with sciatica and lower back pain: why hamstring stretching can sometimes make everything feel worse. Mike explains how long-standing nerve irritation at L5/S1 and L4/5 can drive powerful hamstring tightness, how that tightness forces the lower back to round during everyday movements and stretches, and why the real issue is often weakness and loss of control rather than the stretch itself. You'll learn how to keep hamstring work aggravation-free using pain ratings, neutral spine and hand support, and why building spine stability with exercises such as the dead bug, marching bridge, squats and hip hinges is the foundation for better flexibility. He also answers member questions on step-up technique, whether squats are “bad” for the spine, how to reintroduce sitting, whether swimming helps, what to make of findings like lumbalisation and bone spurs, and how much pain is acceptable during rehab. Oscar's story of progressing to loaded squats and long, pain-free sitting shows what consistent, well-coached strength work can achieve over a few months. Use the chapters below to jump straight to the questions most relevant to you, and if you're new to the Back In Shape Program you can get started here → https://backinshapeprogram.com/start/Highlights

If you wake up every morning already bracing for the first bolt of pain… or if bending over to grab your socks feels like a negotiation with your own body… I see you. Living with chronic L4-L5 or L5-S1 pain makes simple things feel dangerous. You stretch. You strengthen. You brace your core until your ribs hurt. You've done the injections, the massages, the MRIs. And the craziest part? You're putting in more effort than most people ever will, but getting less relief. Here's the truth no one talks about: you don't stay stuck because you're not doing enough. You stay stuck because you're doing too much. Your nervous system is overwhelmed.Your routine is cluttered.Your body is confused on what's actually safe. In this video, I'll walk you through the simple mindset shifts that help you stop fighting your pain and start understanding it. You'll learn why ease is protection, why the body resists pressure, and why your back isn't broken, it's just overwhelmed. By the end, you'll know exactly how subtraction becomes the fastest path to clarity, confidence, and freedom. If you're ready to stop chasing fixes and finally commit to a strategy that works, here's where to go next:

Today we explain why a stiff, painful lower back doesn't need more stretching (knee-hugs, Child's Pose, cat-cow). Most disc problems bulge backwards, so repeated forward-bending keeps stressing the very tissues that need protection. We show what to do instead: learn neutral-spine control, practise real-life patterns (squat = stand up, hinge = pick up), and then build capacity. We also cover why imaging can be useful (for the clinician and planning), how years of sitting flatten your lumbar curve, spinal remodeling basics, post-op realities (microdiscectomy still needs rehab), coccyx pain referrals, IDD + rehab, cardio choices, and more Q&A.Start here → https://backinshapeprogram.com/start/Highlights:- Stiff ≠ “needs more flexion.” Most lumbar injuries dislike forward-bending; stabilise first, then strengthen.- Why imaging sometimes helps: it informs technique and targets—not a reason to delay starting safe rehab.- Your curve is often already flattened from long sitting; stop trying to add even more flexion.- Coccyx pain is commonly referred from L5/S1; fix the spine, not the seat cushion gimmicks.- Relief vs rehab: decompression/massage can soothe, but strength changes capacity (and daily life load wins).#backinshape #sciatica #herniateddiscsChapters:00:00:00 Why “stretch your stiff back” backfires (disc bulges & flexion strain)00:02:10 Stability over stretching: protect the injury, don't keep bending it00:05:00 When imaging helps (and why it shouldn't delay starting safe rehab)00:07:40 Normal curves 101 (lordosis/kyphosis) and where lumbar motion should occur00:11:30 The sitting problem: years of posterior tilt flatten the lumbar curve00:15:20 Spinal remodeling idea (sustained extension positioning; context & limits)00:18:50 Already flexed at rest? Then you don't need more forward-bending00:22:10 “Anterior pelvic tilt” myths—why visual guesses mislead without imaging00:24:30 Post-microdiscectomy truths: surgery ≠ rehab; start stabilising early00:28:00 “Arthritis” vs tissues you can strengthen; capacity beats labels00:31:00 Coccyx pain often from L5/S1; understand sitting loads (≈20–45% BW context)00:34:10 IDD decompression + must-do rehab outside the clinic00:36:40 Weighted-vest walks vs suitcase carries (scalable loading)00:39:20 Cardio picks you can scale (walking → run sets, air bike, x-trainer)00:42:10 Congenital fusions: even more reason to nail neutral & hip mobility00:45:00 Cat-cow/Child's Pose: why they're often the wrong tools early on00:47:40 Use knees/hips/ankles—stop making your back do every job00:50:10 Program support & education: do the plan, film your reps, iterate00:55:00 Q&A: over-training, gym mistakes, yoga kneeling, couch stretch tweaks00:59:27 Wrap-up & next steps for members

Today we tackle the perennial question: “Will my MRI change what I should do?” Short answer: rarely. Imaging can explain quirks (like why a funky position eases symptoms), but it doesn't replace learning safe, aggravation-free squats & hip hinges that you already do in daily life. We show how to run “hedged experiments,” record your reps to spot errors fast, and why belts/braces create false security. Plus: sleeping pain (win the day, not the night), DOMS vs relief tools, decompression & inversion (relief, not strength), deadlift progressions, why most adults don't strength train (and why that's your edge), SIJ vs lumbar myths, and smart upper-body work that spares your back.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:

Pelle was in the best shape of his life — but also in the worst pain of his life.A competitive athlete and coach, Pelle suddenly developed debilitating pain from an L4-L5 disc bulge and L5-S1 herniation. He couldn't sleep, couldn't shower, and was told by doctors that his condition was permanent and would require surgery.Instead, Pelle found the Whealth Limitless Program — and in just 10 weeks, he went from lying on the floor unable to move to 95% pain-free and training again.In this episode, Pelle shares how he rebuilt his body, regained hope, and redefined what healing actually means.

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:

If your back always feels tight, heavy, or compressed, these 4 simple decompression exercises will help you feel lighter, looser, and finally in control again. Whether you're dealing with an L4-L5 or L5-S1 disc bulge, herniation, or sciatica, decompression can be one of the most effective ways to reduce pressure on your spine and calm your nervous system. In this video, you'll learn: ✅ 4 easy decompression exercises you can do at home, no equipment needed ✅ How to safely relieve tension in your lower back without stretching too far or flaring it up ✅ The best way to reset your nervous system so your spine feels supported again ✅ Why traditional “traction” or hanging decompression can sometimes make things worse This isn't just about temporary relief, it's about teaching your body to trust movement again so you can bend, lift, and live pain-free without fear of flare-ups. If you've tried everything (doctors, therapy, meds, injections) and still feel stuck, this is where lasting relief starts, by resetting your body's protection system and rebuilding confidence in your movement. -WIlliam LOVING THIS CONTENT? HERE'S WHERE YOU CAN GET MORE!

Do you wake up with stiffness, soreness, or sharp pain in your lower back every morning? Especially if you've been told you have an L4-L5 or L5-S1 disc bulge or herniation, those painful mornings can feel like the worst way to start your day. In this video, I'll show you a simple morning routine designed specifically for disc pain relief. These aren't random stretches you've already tried, this routine focuses on calming your nervous system, gently decompressing your spine, and preparing your back to move confidently throughout the day. ✅ What you'll learn:- Why traditional morning stretches can actually make disc pain worse- A step-by-step “wake-up flow” to reduce stiffness and ease pressure on your discs- How to build confidence in your back so you stop fearing flare-ups If you've tried doctors, medications, injections, or even surgery with little relief, this is for you. -WIlliam LOVING THIS CONTENT? HERE'S WHERE YOU CAN GET MORE!

Get a free demo of our back pain cure “Centralization Process”, by clicking here! ⁠https://rebrand.ly/rehabfixSubmit an application to work with us 1:1 and learn how to fix your low back! ⁠www.therehabfix.com/low-back-program⁠To view hundreds of free low back videos please follow us on instagram at @rehabfix ⁠www.instagram.com/rehabfix⁠Have you herniated your L5/S1 disc and think getting back into the gym is impossible? Think again. In this video, I break down my 2-phase disc recovery method that thousands of people have used to reduce disc herniation, rebuild their spine, and return to full exercise safely — without surgery.I'll show you exactly how to:✅ Calm your nervous system and prepare your low back for movement✅ Reduce your disc herniation with targeted mobility and stability exercises✅ Rebuild your spine's strength to handle squats, deadlifts, and even explosive movements✅ Overcome fear and safely return to heavy lifting and athletic activityYou'll also learn why most disc herniations happen at L5/S1, why MRIs aren't the only answer, and how lifestyle factors like stress, sleep, and movement habits contribute to your recovery.Whether your goal is to squat, deadlift, or just move pain-free again, this Reduce + Rebuild method gives you the step-by-step framework to safely get back in the gym — and even come back stronger than before.

If you've been struggling with an L4-L5 or L5-S1 disc bulge or herniation that just won't seem to heal, you're not alone. Many people feel stuck, trying stretches, core work, therapy, injections, or even surgery, with little to no lasting relief. In this video, I'll walk you through the 4 biggest reasons your disc problem isn't getting better, and more importantly, what you can do differently starting today. Don't worry, these reasons go far beyond the typical “strengthen your core” or “rest until it heals” advice you've probably already heard.

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

Solving Chronic Pain with Systems Thinking : New Age Physical TherapyClick On My Website Below To Schedule A Free 15 Min Zoom Call:www.Over40FitnessHacks.comOver 40 Fitness Hacks SKOOL Group!Get Your Whoop4.0 Here!Rick Olderman - Physical TherapistNew Book: Pain PatternsWebsite: www.RickOlderman.comTopic: Chronic Pain, Frozen Shoulder, Neck Issues, and Practical Self-FixesGuest: Rick Olderman, PT with 30 years of experience and author of Pain Patterns

Tired of being in pain? Join the Limitless Program and start your path to a pain-free life today:

In this episode, I'm pulling back the curtain (and maybe the hospital gown) on something I rarely go into detail about... my long, complicated, sometimes comical history with fourteen surgeries. Yep, 14. From having a tumor removed at age three, to getting breast implants (and later explanting them), to a full-on spinal disc replacement… it's been a journey! Spoiler alert: almost all roads lead back to my back. Whether it was compensating during workouts, posture shifts from surgery scar tissue, or the ripple effects of certain cosmetic procedures, neurological issues and more…  my spine has carried the load... literally and metaphorically... for decades. I open up about: Why I got each surgery (the real reasons, not just the Instagram explanation) What I regret, what I don't, and what I really want women in midlife to know before going under the knife How I finally ended up needing my L5-S1 disc replaced (ouch… and also, wow) The things that are ACTUALLY helping me recover like red light, peptides, compression, hydration, and walking (even when it feels like dragging a noodle-leg down the street) If you're navigating surgery, chronic pain, or even just frustrated that your body feels like it's falling apart faster than your favorite jeans... this episode is for you. Want the full list of what I'm using in recovery? Grab my free Surgery Recovery & Healing Guide [insert link here] And come hang with me on Instagram @nataliejillfit where I'm sharing the good, the bad, and the bloated (yep, that too).   Episode Links:  Surgical Recovery Guide with all things mentioned in the show  GetRapidRecovery.com    The REDLIGHT I am using daily :https://get.sunlighten.com/nataliered   Free Gifts for being a listener of Midlife Conversations! Mastering the Midlife Midsection Guide: https://theflatbellyguide.com/ Age Optimizing and Supplement Guide: https://ageoptimizer.com   Connect with me on social media! Instagram: www.Instagram.com/Nataliejllfit Facebook: www.Facebook.com/Nataliejillfit   For advertising inquiries: https://www.category3.ca/  Disclaimer: Information provided in the Midlife Conversations podcast is for informational purposes only. This information is NOT intended as a substitute for the advice provided by your physician or other healthcare professional. Do not use the information provided in this podcast for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before making any changes to your current regimen.  Information provided in this podcast and the use of any products or services related to this podcast does not create a client-patient relationship between you and the host of Midlife Conversations or you and any doctor or provider interviewed and featured on this show. Information and statements may have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent ANY disease. Advertising Disclosure: Some episodes of Midlife Conversations may be sponsored by products or services discussed during the show. The host may receive compensation for such advertisements or if you purchase products through affiliate links. Opinions expressed about products or services are those of the host and/or guests and do not necessarily reflect the views of any sponsor. Sponsorship does not imply endorsement of any product or service by healthcare professionals featured on this podcast.

►►Take the Back Pain RESET Challenge! Https://www.fitness4backpain.com/painreset If you've been diagnosed with an L4-L5 or L5-S1 disc bulge and feel stuck in a loop of pain, this is the ONE exercise I recommend you do daily — especially if traditional stretches or core work just make things worse. ►► Book a FREE Relief Strategy Session with me https://fitness4backpain.com/appl Most people are told to “strengthen their core” or “keep moving”… but if your nervous system is still hypersensitive, those exercises can actually backfire. This gentle, science-backed movement calms your pain system, decompresses the spine, and builds tolerance without triggering flare-ups — making it perfect for chronic disc pain. You don't need fancy equipment. You don't need to push through pain. You just need the right input to reset your body's alarm system.

Austin was just 18 when doctors told him he'd never lift over 50 pounds again. Doctors told him surgery was inevitable.Diagnosed with two disc bulges (L5-S1 + L4-L5) and sciatica, he faced constant back pain and the looming pressure of surgery. He tried physical therapy, YouTube rehab videos, injections, and everything the traditional system had to offer but nothing worked.Then he found the Limitless Program and was pain-free in 5 weeks (program here: https://spreadwhealth.com/limitless-program)In this episode, Austin shares how he completely rewired his mindset around pain and movement. He breaks down what Limitless taught him that PT and YouTube never could - like how pain is information, why there's no one “right” way to move, and how he stopped living in fear of his body.What started with being able to load the dishwasher pain-free turned into walking 9+ miles a day at Disney, reclaiming his lifting goals, and helping others do the same as a strength and conditioning coach.Topics covered:L5-S1 disc herniation and chronic back painHow to heal without surgeryWhy physical therapy and YouTube rehab failedThe mindset shift that changed everythingHow Limitless gave Austin his life backFear of movement vs. confidence through guidanceHow pain is just information — not a life sentenceIf you're searching for:-How to fix an L5-S1 disc bulge naturally-Healing sciatica without surgery-Back pain rehab that actually works-Why physical therapy didn't work for me-How to stop fearing pain and start healing-Functional rehab for athletes-Real stories from people who avoided spine surgery…this episode is for you.Our Free Low back relief series: https://www.spreadwhealth.com/free-low-back-programOur FREE Hypermobility guide: https://spreadwhealth.com/hypermobility-free-resourcesChapters00:00 Doctors Said I'd Need Surgery01:42 What the MRI Showed: L5-S1 Disc Bulge03:05 “Surgery, surgery, surgery”05:53 Walking Out on Traditional Healthcare07:50 “I Might Never Back Squat Again”09:15 Depression, Isolation, and Daily Struggles12:00 Finding the Limitless Program13:40 First Big Win: Loading the Dishwasher Without Pain15:43 Pain Sucks Physically — But Destroys You Mentally17:57 “Everything I Have I Attribute to Limitless”24:45 I Couldn't Even Drive or Go to the Store44:11 I Don't Fear Pain Anymore — I Fix It1:05:11 Disney Trip I Thought I'd Miss — I Walked 9 Miles a Day

If sitting for more than 30 minutes hurts your back, do these 3 exercises! ►►Register for my upcoming 3-Day Back Pain Reset Challenge! Spots will be limited, get on the waiting list today! https://fitness4backpain.mykajabi.com/painreset?video=MV2G6HTA2lQ ►► FREE GUIDE: How to create the perfect workout that won't cause more pain, damage or flare-ups while building strength confidently == www.fitness4backpain.com/painfreetraining ►► Book a FREE Relief Strategy Session with me https://fitness4backpain.mykajabi.com/SPAP?video=MV2G6HTA2lQ Sitting too long and feeling that familiar low back pain creep in?It's not because you're broken or your spine is “out of place.” It's because your nervous system is stuck in protection mode. In this video, I'll show you 3 easy exercises (done 1 minute each) that work with your body's pain system — not against it — to reverse the tension caused by sitting and reset your spine's sensitivity. This is NOT:- A stretch that gives 5 minutes of relief, then flares you back up- A posture cue that leaves you stiffer- A “core strength” drill that tightens everything Instead, this simple routineDesensitizes your pain systemRestores safe movement through your low backCalms overactive muscles without force or strain Perfect if you have: • L4-L5 or L5-S1 disc issues • Herniations, bulges, or degenerative disc diagnoses • Sciatica or just that stiff, stuck, deep, low back pain after sitting too long Enjoy! -WIlliam LOVING THIS CONTENT? HERE'S WHERE YOU CAN GET MORE! ►► FREE GUIDE: How to create the perfect workout that won't cause more pain, damage or flare-ups while building strength confidently == www.fitness4backpain.com/painfreetraining ►►Register for my upcoming 3-Day Back Pain Reset Challenge! Spots will be limited, get on the waiting list today! https://fitness4backpain.mykajabi.com/painreset?video=MV2G6HTA2lQ ►► Book a FREE Relief Strategy Session with me https://fitness4backpain.mykajabi.com/SPAP?video=MV2G6HTA2lQ *Affiliate Disclaimer: Affiliate links allow you to find the items mentioned in this video or other helpful resources and support the channel at no additional cost to you. You, the viewer, are not obligated to use these links. All content on this channel is for educational purposes only. Do not take the suggestions or advice of any of the videos posted under the Fitness 4 Back Pain channel as medical advice. Please consult with your doctor about your back pain.

►►Register for my upcoming 3-Day Back Pain Reset Challenge! Spots will be limited, get on the waiting list today! https://fitness4backpain.mykajabi.com/painreset?video=Auzi3iMpO5I If your back is always tight and in pain, and you have bulging or herniated discs, you need to do this core routine daily. ►► [FREE DOWNLOAD] How to build core strength for back pain relief without causing more pain in the process https://fitness4backpain.com/coreblueprint ►► Book a FREE Relief Strategy Session with me https://fitness4backpain.mykajabi.com/SPAP?video=Auzi3iMpO5I If your back constantly feels tight, guarded, or like it's bracing for the next flare-up — even after trying stretches, injections, or core exercises — this video is for you. I know what it's like to be told to “strengthen your core” when your back already feels like it's protecting you from every move. In this routine, I'll show you the gentle, spine-safe core movements I used to break out of that stuck, overprotective state... even with disc issues at L3-L4, L4-L5, or L5-S1. ✅ No planks✅ No crunches✅ No bracing that makes you tighten up more Instead, you'll learn how to:Reconnect with your deep core without flaring your painBuild internal stability while actually relaxing your spineSupport your healing without fear of bending, twisting, or doing too much This is the kind of core work that helps you move with confidence again — picking up grandkids, playing sports, or just living life without your back feeling like a ticking time bomb. Enjoy! -William LOVING THIS CONTENT? HERE'S WHERE YOU CAN GET MORE! ►►Register for my upcoming 3-Day Back Pain Reset Challenge! Spots will be limited, get on the waiting list today! https://fitness4backpain.mykajabi.com/painreset?video=Auzi3iMpO5I ►► [FREE DOWNLOAD] How to build core strength for back pain relief without causing more pain in the process https://fitness4backpain.com/coreblueprint ►► Book a FREE Relief Strategy Session with me https://fitness4backpain.mykajabi.com/SPAP?video=Auzi3iMpO5I *Affiliate Disclaimer: Affiliate links allow you to find the items mentioned in this video or other helpful resources and support the channel at no additional cost to you. You, the viewer, are not obligated to use these links. All content on this channel is for educational purposes only. Do not take the suggestions or advice of any of the videos posted under the Fitness 4 Back Pain channel as medical advice. Please consult with your doctor about your back pain.

►►Take the Back Pain Reset Challenge! Https://www.fitness4backpain.com/painreset If you've been told to “just strengthen your core and low back” for your back pain — but every workout ends in more tension, guarding, or flare-ups — this video will change everything. In this video, I'm walking you through one of the safest and most effective lower back pain exercises I love teaching to build strength — without triggering pain. This isn't just another “rehab move.” It's a strength-builder that works with your nervous system, not against it. You'll discover:-How to load your body safely even with disc issues or chronic tightness- Why traditional strength training often backfires for low back pain-How to build muscle, confidence, and pain-free movement — one step at a time This works especially well for people with L4-L5 or L5-S1 disc issues, post surgery, degenerative disc disease, or long-term lower back tightness that seems stuck. Enjoy! -WIlliam LOVING THIS CONTENT? HERE'S WHERE YOU CAN GET MORE! ►►Register for my upcoming 3-Day Back Pain Reset Challenge! Spots will be limited, get on the waiting list today! Https://www.fitness4backpain.com/painreset ►► [FREE DOWNLOAD] How to build core strength for back pain relief without causing more pain in the process https://fitness4backpain.com/coreblueprint ►► Book a FREE Relief Strategy Session with me https://fitness4backpain.com/apply *Affiliate Disclaimer: Affiliate links allow you to find the items mentioned in this video or other helpful resources and support the channel at no additional cost to you. You, the viewer, are not obligated to use these links. All content on this channel is for educational purposes only. Do not take the suggestions or advice of any of the videos posted under the Fitness 4 Back Pain channel as medical advice. Please consult with your doctor about your back pain.

If you're considering injections and meds for your back pain do this first ►► FREE WORKSHOP: Discover the exact method and strategy I used to heal almost a decade of chronic back pain when everything else I tried failed. = https://fitness4backpain.mykajabi.com/hybridrelief?video=mxWJp7pmSxw ►► Book a FREE Relief Strategy Session with me https://fitness4backpain.mykajabi.com/SPAP?video=mxWJp7pmSxw You've probably been told your best shot at relief is injections, muscle relaxers, or daily meds. But what if I told you that these strategies might actually be keeping you stuck in pain? I lived with chronic low back pain for years— L5-S1 disc issues, degenerative discs, sciatica, stiffness, and flare-ups. I tried everything: doctors, medications, even scheduled my first round of injections. Some things helped a little, but the pain always came back. Why? Because I was only treating symptoms, not the root cause. In this video, I'm revealing the truth most doctors never explain: why medications and injections fail so many chronic pain sufferers… and what to do instead if you want to actually heal. This isn't about a quick fix or trendy stretch. I'll show you the holistic approach I used to finally reduce my pain sensitivity, build tolerance, and gain real movement back—without drugs, surgery, or fear of flare-ups. Enjoy! -WIlliam LOVING THIS CONTENT? HERE'S WHERE YOU CAN GET MORE!►► FREE WORKSHOP: Discover the exact method and strategy I used to heal almost a decade of chronic back pain when everything else I tried failed. = https://fitness4backpain.mykajabi.com/hybridrelief?video=mxWJp7pmSxw ►► Book a FREE Relief Strategy Session with me to see how we can heal your back for good https://fitness4backpain.mykajabi.com/SPAP?video=mxWJp7pmSxw *Affiliate Disclaimer: Affiliate links allow you to find the items mentioned in this video or other helpful resources and support the channel at no additional cost to you. You, the viewer, are not obligated to use these links.All content on this channel is for educational purposes only. Do not take the suggestions or advice of any of the videos posted under the Fitness 4 Back Pain channel as medical advice. Please consult with your doctor about your back pain.

Degenerative disc pain not going away? Here's how you should treat it for lasting relief! ►►Register for my upcoming 3-Day Back Pain Reset Challenge! Spots will be limited, get on the waiting list today! https://fitness4backpain.mykajabi.com/painreset?video=2-tV8SALJZE ►► Book a FREE Relief Strategy Session with me https://fitness4backpain.mykajabi.com/SPAP?video=2-tV8SALJZE Have you been told your degenerative disc disease at L4-L5 or L5-S1 is something you'll just have to live with? That it's “normal with age” and irreversible? If you're stuck in pain despite trying physical therapy, meds, injections, or even surgery—you're not alone. But here's what most people don't realize: Pain from disc degeneration isn't always caused by damage. It's often driven by a hypersensitive nervous system, muscle guarding, and fear-based movement patterns that keep your body locked in protection mode. In this video, I'll show you a new path to relief that doesn't rely on fixing the disc itself—but instead focuses on reducing the sensitivity of your pain system, building movement tolerance, and restoring full-body strength and confidence. It's the same process I used to heal my own disc issues and help thousands of others do the same. You'll learn:- Why degenerative discs don't always equal pain- How to stop triggering flare-ups during everyday movement- The 3-phase process of the Hybrid Relief Method: Desensitize → Build Tolerance → Reclaim Resilience Gentle movements to start today—even if you've been in pain for years Enjoy! -William LOVING THIS CONTENT? HERE'S WHERE YOU CAN GET MORE! ►►Register for my upcoming 3-Day Back Pain Reset Challenge! Spots will be limited, get on the waiting list today! https://fitness4backpain.mykajabi.com/painreset?video=2-tV8SALJZE ►► Book a FREE Relief Strategy Session with me https://fitness4backpain.mykajabi.com/SPAP?video=2-tV8SALJZE *Affiliate Disclaimer: Affiliate links allow you to find the items mentioned in this video or other helpful resources and support the channel at no additional cost to you. You, the viewer, are not obligated to use these links. All content on this channel is for educational purposes only. Do not take the suggestions or advice of any of the videos posted under the Fitness 4 Back Pain channel as medical advice. Please consult with your doctor about your back pain.

Try this morning mobility routine, perfect for Herniated/Bulging discs to relieve pain and get lasting relief. ►► Free Daily Disc Herniation/Bulge Relief Routine: Reps, sets, and best modifications for you included! https://fitness4backpain.mykajabi.com/routine?video=WvY8nEVzMKA ►► Book a FREE Relief Strategy Session with me https://fitness4backpain.mykajabi.com/SPAP?video=WvY8nEVzMKA If you struggle with morning back pain — especially from L4-L5 or L5-S1 disc bulges or herniations — this daily routine is designed specifically for you. The early hours of the day are often when disc-related back pain is worst. Why? Because your spine is more sensitive after hours of inactivity. But doing the wrong morning stretches can actually make it worse — increasing pressure on your discs and irritating nearby nerves, especially if you're dealing with sciatica or degenerative disc issues. In this video, I'll guide you through a gentle, intentional morning mobility routine designed to: - Reduce disc pressure at L4-L5 and L5-S1- Calm an overactive pain system through specific movements that target the nervous system- Restore flexibility and mobility without triggering flare-ups- Create a healing environment for long-term recovery This routine is based on the Hybrid Relief Method — a neuro-mechanical system I use with students to move from constant flare-ups to confident movement. We don't just “loosen tight muscles.” We retrain the brain and body to feel safe again — using desensitization strategies that blend pain science, biomechanics, and graded exposure. Perfect for:- L4-L5 disc bulge exercises- L5-S1 herniation mobility routines- Sciatica relief in the morning- Safe spinal decompression exercises- Morning stiffness and low back pain sufferers- Avoiding aggressive stretches that can worsen disc pain If you've been told your pain is “just something you'll have to live with”… This routine is proof that movement can be medicine — when it's done right. Enjoy! -WIlliam LOVING THIS CONTENT? HERE'S WHERE YOU CAN GET MORE!►► Free Daily Disc Herniation/Bulge Relief Routine: Reps, sets, and best modifications for you included! https://fitness4backpain.mykajabi.com/routine?video=WvY8nEVzMKA►► Book a FREE Relief Strategy Session with me https://fitness4backpain.mykajabi.com/SPAP?video=WvY8nEVzMKA *Affiliate Disclaimer: Affiliate links allow you to find the items mentioned in this video or other helpful resources and support the channel at no additional cost to you. You, the viewer, are not obligated to use these links. All content on this channel is for educational purposes only. Do not take the suggestions or advice of any of the videos posted under the Fitness 4 Back Pain channel as medical advice. Please consult with your doctor about your back pain.

Here's how to TEST & FIX back pain from an L4-L5, L5-S1 Herniated/Bulging disc. ►► Here's a simple daily pain relief routine for L4-L5 or L5-S1 lower back pain. I'll give you the set and rep count and show you how to modify the exercises to fit you! GO HERE: https://fitness4backpain.mykajabi.com/routine?video=_8setJgd5ms ►► Book a FREE Relief Strategy Session with me https://fitness4backpain.mykajabi.com/SPAP?video=_8setJgd5ms If you've been struggling with a herniated or bulging disc at L4-L5 or L5-S1—and nothing seems to help—you're in the right place. This video will walk you through:- Simple at-home tests to pinpoint where your disc issue is really coming from- A simple daily exercise routine to reduce sensitivity and start healing- Why most people stay stuck in pain despite trying stretches, injections, or physical therapy Whether you're feeling nerve pain down your leg, numbness, or that deep ache in your low back—there is a way out. I help people like you heal their spine holistically without doctors, drugs, or generic rehab exercises. Enjoy! -William LOVING THIS CONTENT? HERE'S WHERE YOU CAN GET MORE! ►► Here's a simple daily pain relief routine for L4-L5 or L5-S1 lower back pain. I'll give you the set and rep count and show you how to modify the exercises to fit you! GO HERE: https://fitness4backpain.mykajabi.com/routine?video=_8setJgd5ms ►► Book a FREE Relief Strategy Session with me https://fitness4backpain.mykajabi.com/SPAP?video=_8setJgd5ms *Affiliate Disclaimer: Affiliate links allow you to find the items mentioned in this video or other helpful resources and support the channel at no additional cost to you. You, the viewer, are not obligated to use these links. All content on this channel is for educational purposes only. Do not take the suggestions or advice of any of the videos posted under the Fitness 4 Back Pain channel as medical advice. Please consult with your doctor about your back pain.

Have an L4-L5 or L5-S1 herniated disc and feel like nothing is working..WATCH THIS ►► FREE GUIDE: How to create the perfect workout that won't cause more pain, damage or flare-ups while building strength confidently == www.fitness4backpain.com/painfreetraining ►► Book a FREE Relief Strategy Session with me https://fitness4backpain.mykajabi.com/SPAP?video=Gb09jZKTc1o Have an L4-L5 or L5-S1 herniated disc and feel like nothing is working?You've probably tried injections, pain meds, stretching routines, or even considered surgery—yet you're still living with daily pain, numbness, or weakness. The truth? Most traditional treatments only treat the symptoms. They don't change how your nervous system responds to movement or rebuild trust in your body. In this video, I'll walk you through a NEW, science-backed method that's helped my clients heal chronic disc pain—without surgeries, drugs, or endless therapy visits. We'll cover:✔ Why your back pain keeps coming back✔ The 3-phase method to calm your nervous system and restore pain-free movement✔ Gentle steps you can start using today This isn't a quick fix—but it's the real fix if you want lasting relief and freedom to move again. Enjoy! -William LOVING THIS CONTENT? HERE'S WHERE YOU CAN GET MORE! ►► FREE GUIDE: How to create the perfect workout that won't cause more pain, damage or flare-ups while building strength confidently == www.fitness4backpain.com/painfreetraining ►► Book a FREE Relief Strategy Session with me to see how we can heal your back for good https://fitness4backpain.mykajabi.com/SPAP?video=Gb09jZKTc1o *Affiliate Disclaimer: Affiliate links allow you to find the items mentioned in this video or other helpful resources and support the channel at no additional cost to you. You, the viewer, are not obligated to use these links. All content on this channel is for educational purposes only. Do not take the suggestions or advice of any of the videos posted under the Fitness 4 Back Pain channel as medical advice. Please consult with your doctor about your back pain.

After suffering an L1 compression fracture and two disc herniations (L3-L4 & L5-S1) with nerve root impingement, Whitney, a 36-year-old firefighter and mother of three, found herself unable to lift her toddler, sneeze without collapsing, or perform basic duties on the job. She was taken off work placed on light duty, something every firefighter dreads.Whitney tried everything: three ER visits, multiple specialists, injections, chiropractors, red light therapy, acupuncture, DNS, and more. Despite all her efforts, she was told she might need epidurals, medical-grade cement injections, or even surgery... yet she still wasn't getting answers or real solutions.Frustrated and at a breaking point, she found the Whealth Limitless Program:

CrossFit Semifinalist Heals L5-S1 Disc Herniation Without Surgery | MRI Reveals 14mm Herniation GoneLindsey, a competitive CrossFit Semifinalist and gym owner, was diagnosed with a massive 14mm L5-S1 disc herniation that caused debilitating back pain and sciatica. After 18 months of pain and trying everything — including chiropractic care, spinal decompression, massage therapy, injections, and being scheduled for a microdiscectomy — she made a life-altering decision: she canceled surgery 12 hours before it was set to happen.Instead, she committed to the Whealth Limitless program, a movement-based recovery approach designed to help people with herniated discs avoid surgery. Five months later, a follow-up MRI showed her herniation was completely gone — from 14mm to 0mm. In this episode, Lindsey shares exactly what she did, what her neurosurgeon said after the MRI, and how she's rebuilding trust in her body.If you're searching for:How to heal an L5-S1 disc herniation naturallyCrossFit with a herniated discSciatica relief without surgeryMRI proof of disc herniation reabsorption…this is your episodeChapters00:00 Lindsey's MRI Results: A Surprising Turnaround03:37 The Emotional Journey of Recovery06:32 Navigating Medical Opinions and Personal Choices09:36 Future Goals and Overcoming Fear12:21 The Importance of Movement in RecoveryLearn more about the Limitless program Lindsey used to help herself heal: https://spreadwhealth.com/limitless-program

Lindsey Grasis, a CrossFit Games Semifinalist, was battling debilitating back pain caused by a 14mm disc herniation at L5-S1. After trying chiropractors, massage therapy, spinal decompression, multiple injections, and being scheduled for a microdiscectomy, she was just 12 hours away from surgery when she made a decision that changed everything.In this powerful episode, Lindsey shares her full journey — from living in daily pain and fear to healing her back without surgery through the Whealth Limitless program. She opens up about the mental and emotional toll, how her injury changed the way she coaches others, and what her follow-up MRI revealed five months later: the herniation was completely gone.We dive deep into:The moment she canceled surgery last-minuteHow she rebuilt strength and confidenceWhat doctors got wrong (and right)Why movement became her medicineHow she now helps others avoid the same pathIf you've been told surgery is your only option for sciatica, disc herniation, or CrossFit-related injuries — watch this first.

Told He Needed Back Surgery—Phil Chose Movement InsteadWhen doctors told Phil Norvold he needed L5-S1 back surgery for a severe disc herniation, it felt like the only option left. He'd tried it all: epidural injections, chiropractic care, yoga, painkillers, and physical therapy—nothing worked. But instead of going under the knife, Phil found the Whealth Limitless Program, and everything changed.In this episode, Phil and Cam break down:What it's like to be told you “need surgery”The emotional toll of chronic pain on family and identityHow mobility, strength, and body awareness became his medicineA detailed week-by-week timeline of Phil's recoveryWhy most people confuse treatments with actual healingThe mindset shifts required to reclaim your health and powerNow pain-free and winning jiu-jitsu competitions, Phil's story is a must-hear for anyone facing back pain, disc injuries, or contemplating surgery.Topics: Back Pain Recovery, Disc Herniation, Movement as Medicine, Health Mindset, Chronic Pain, Mobility Training, L5-S1, Limitless Program, Avoiding Surgery—

In this episode, I sat down with Dr. Grant Elliott, aka RehabFix, to dive deep into something every entrepreneur battles at some point: back and neck pain. As someone who's dealt with a ruptured C5-C6 and L5-S1, I wanted answers—and Grant delivered. We talked about how movement, not surgery or rest, is often the real cure. He broke down why those “random” injuries (like mine from rolling in bed or standing up on a plane) actually aren't random at all, and how small daily habits stack up to chronic pain. If you're an entrepreneur who travels, sits too much, skips workouts, or just wants to future-proof your spine, this one is a must-listen.

My M.D.E.S Movement Method is what your lower back has been missing. ►► IS YOUR BACK PAIN FIXABLE? Take The FREE Quiz and be given the BEST starting point to start seeing relief based on your results! http://www.fitness4backpain.com/quiz ►►IN PAIN, FEELING STUCK & SERIOUS ABOUT GETTING HELP? Book a FREE Pain Relief Strategy Call, where we map out your ideal relief strategy based on your current symptoms and unique pain history.☎️ https://fitness4backpain.com/apply If you're dealing with an L4-L5 disc bulge or L5-S1 herniated disc, and every day feels like a battle just to move without pain—you are not alone. Most people with lumbar disc injuries are stuck in a cycle of temporary relief, painful flare-ups, and conflicting advice from doctors and therapists. That's because they're addressing symptoms, not the system. What you need is a long-term strategy that rewires how your body responds to pain, movement, and stress. In this video, you'll get a powerful daily exercise routine for L4-L5 and L5-S1 disc bulges that targets the root cause of chronic pain and instability. These aren't your typical stretches—they're part of a step-by-step process I use to help clients:- Desensitize the nervous system to reduce chronic inflammation and nerve irritation- Rebuild tolerance in the spine without triggering flare-ups- Lay the foundation for full body resilience and pain-free movement You'll learn exercises designed to help with:- Lower back pain while walking or sitting- Sciatic nerve irritation from disc herniation- Postural imbalances and spinal decompression- Tightness, catching, or stiffness in the low back Whether you've had your L4-L5 or L5-S1 disc bulge for months or years, transformation starts when you stop chasing relief and start retraining your body. Enjoy! -William LOVING THIS CONTENT? HERE'S WHERE YOU CAN GET MORE!►► IS YOUR BACK PAIN FIXABLE? Take The FREE Quiz and be given the BEST starting point to start seeing relief based on your results! http://www.fitness4backpain.com/quiz ►►Living with stubborn, unresolved chronic low back pain that nobody seems to be able to fix, and you're sick of it?Book a FREE Relief Strategy Session with me and I'll show you what's worked for hundreds of my students like magic.☎️ https://fitness4backpain.com/apply *Affiliate Disclaimer: Affiliate links allow you to find the items mentioned in this video or other helpful resources and support the channel at no additional cost to you. You, the viewer, are not obligated to use these links.All content on this channel is for educational purposes only. Do not take the suggestions or advice of any of the videos posted under the Fitness 4 Back Pain channel as medical advice. Please consult with your doctor about your back pain.

SO a little over a year ago, I went in for a microdiscectomy for L5-S1 in my lower back. If you 've been following me, you know most of the details BUT it seems things have taken a turn that I certainly did not expect.  I can say, it isn't what I had hoped for a year out but I'm dealing with it the best I can. I will CUSS, COMPLAIN, and CRY but I will not QUIT!!  As always, I'm putting one foot in front of the other and hoping for the best. Listen as I fill you in on the latest in my recovery.   

Luke was 29 years old, battling almost 10 years of daily back pain from an L5-S1 disc herniation, unable to sit through work or pick up his son without discomfort.He was ready to call a surgeon — until he found the Limitless Program.In just 3 months, Luke went from constant pain and fear of movement … to golfing, lifting, and sitting 80% pain-free — no surgery, no injections, no pills.

Instead of these terrible core exercises, do these instead for your herniated disc! ►► IS YOUR BACK PAIN FIXABLE? Take The FREE Quiz and be given the BEST starting point to start seeing relief based on your results! http://www.fitness4backpain.com/quiz If you've been dealing with chronic lower back pain from an L4-L5 or L5-S1 disc herniation or bulge, you already know how frustrating it can be to find the right exercises that don't make things worse. Unfortunately, a lot of common core exercises can actually increase your pain and slow down your healing! For years, I did all the “right” things—physical therapy, core workouts, stretching, medication—yet my pain never fully went away. After being diagnosed with degenerative disc disease (DDD) and a ruptured L5-S1 disc, I kept searching for answers. What I learned? Some of the most recommended core exercises were actually setting me back! If you've been told to “strengthen your core” but still feel stuck in pain, you need to know which exercises to avoid—and what to do instead. What You'll Learn in This Video✅ The worst core exercises for L4-L5 or L5-S1 disc injuries✅ Why traditional core training can increase pain and sensitivity✅ Safer, more effective core exercises that support real healing✅ How to rebuild core strength without fear of making things worse Many people with herniated or bulging discs feel trapped between pain and inactivity. They're afraid to move, but they also know they need to build strength to support their spine. The problem? Not all core exercises are created equal. If you're still doing exercises like sit-ups, crunches, or certain planks, you might be unknowingly keeping yourself in pain. The good news? There are better ways to build core strength that don't involve bracing, straining, or worsening your disc injury. After years of failed treatments, I discovered that pain-free movement is possible—but it starts with doing the right exercises and avoiding the wrong ones. Who This Video is For This is for you if:You suffer from chronic lower back pain due to a disc bulge or herniationYou feel afraid to move and don't know which exercises are safeYou've tried injections, surgery, medication, or PT with little successYou want a drug-free, holistic approach to pain reliefYou dream of getting back to hiking, kayaking, playing with your kids, or just living pain-free Enjoy! -WIlliam LOVING THIS CONTENT? HERE'S WHERE YOU CAN GET MORE! ►► IS YOUR BACK PAIN FIXABLE? Take The FREE Quiz and be given the BEST starting point to start seeing relief based on your results! http://www.fitness4backpain.com/quiz IN PAIN, FEELING STUCK & SERIOUS ABOUT GETTING HELP? Book a FREE Pain Relief Strategy Call, where we map out your ideal relief strategy based on your current symptoms and unique pain history. ☎️ https://fitness4backpain.com/apply *Affiliate Disclaimer: Affiliate links allow you to find the items mentioned in this video or other helpful resources and support the channel at no additional cost to you. You, the viewer, are not obligated to use these links. All content on this channel is for educational purposes only. Do not take the suggestions or advice of any of the videos posted under the Fitness 4 Back Pain channel as medical advice. Please consult with your doctor about your back pain.

Want to build strength safely after your spinal fusion surgery? Follow this plan! ►► IS YOUR BACK PAIN FIXABLE? Take The FREE Quiz and be given the BEST starting point to start seeing relief based on your results! http://www.fitness4backpain.com/quiz After being diagnosed with degenerative disc disease (DDD) and a ruptured L5-S1 disc, I spent years chasing all the wrong solutions. I tried everything—core exercises, physical therapy, injections, and even daily chiropractor visits—but nothing gave me lasting relief. Worse, every time I tried to get back into working out, I felt like my spine was a ticking time bomb. I was afraid to bend, afraid to lift, afraid to even move the wrong way. So, I did what a lot of people do after a spinal fusion—I avoided movement altogether. But here's the truth: Avoiding movement only made things worse. That's why I created this video—to give you the perfect fusion-friendly workout structure that you can follow to help you build strength, regain confidence, and move pain-free, WITHOUT damaging your spine or living in fear of injury. What You'll Learn in This Video✅ The best full-body workout structure for spinal fusions✅ How to build strength without stressing your fused spine✅ Why most people do the wrong exercises post-fusion—and what to do instead✅ A pain-free approach to fitness so you can move, lift, and live with confidence After my diagnosis, I wasted years doing exercises that didn't matter and the workouts I was creating were only making my pain worse and seeing me further down the path towards surgery. But once I found the right way to train, everything changed. I started moving without fear. I built strength in ways that actually supported my spine. And most importantly, I got my life back. This video will walk you through a safe, structured workout routine designed specifically for people with spinal fusions—so you can get stronger, move pain-free, and finally stop living in fear. LOVING THIS CONTENT? HERE'S WHERE YOU CAN GET MORE! ►► IS YOUR BACK PAIN FIXABLE? Take The FREE Quiz and be given the BEST starting point to start seeing relief based on your results! http://www.fitness4backpain.com/quiz IN PAIN, FEELING STUCK & SERIOUS ABOUT GETTING HELP? APPLY TO WORK WITH ME ☎️ https://fitness4backpain.com/apply *Affiliate Disclaimer: Affiliate links allow you to find the items mentioned in this video or other helpful resources and support the channel at no additional cost to you. You, the viewer, are not obligated to use these links.

At 55 years old, Joey was living with 7 herniated discs and had been in chronic pain for almost 20 years. He suffered from:✅ L5-S1, L4-L5, L3-L4, L2-L3, L1-L2 (ALL 5 lumbar discs herniated!)✅ T12-L1, T11-T12 (thoracic-lumbar herniations)His pain first started in 2007, when a debilitating back spasm left him stuck on the ground, unable to move.For nearly two decades after, he dealt with severe back pain and sciatica flare-ups every 6-7 months. He tried everything to get better:❌ Epidural injections – only temporary relief❌ Physical therapy – generic exercises, no lasting change❌ Decompression therapy – expensive and ineffective❌ Inversion tables & back braces – no long-term results❌ Surgery consultations – told he'd be in and out of the hospital for lifeWith nothing working, Joey assumed this was just his reality—until he took a chance on the Whealth Limitless Program.How Whealth Limitless Changed EverythingAt first, Joey was skeptical (like most of our members) —he had already tried so much without success.But within just a few weeks, he started feeling a difference.And in a few months, he was completely pain-free for the first time in over a decade. Now, he's:✅ Back to playing golf after 14 YEARS away from the sport✅ Running his landscaping business PAIN-FREE✅ Waking up without thinking about his back pain✅ Living life without fear of flare-upsJoey is proof that you CAN heal—even with multiple herniations and decades of pain.

On Episode 542 of Spittin' Chiclets, The guys are joined by recently traded Martin Necas (in an interview recorded before the trade) to discuss growing up not getting a lot of ice-time, Winning worlds in Czech at home, how Rod the Bod helped him improve and much more. But first, we had to get to the blockbuster trades that went down this week as well the J.T. Miller drama in Vancouver. Later on, Patty Maroon sat down with us in Chicago before the Winter Classic to talk about how he got cut from the flyers, Teemu Selanne's influence on him, Playing toronto in the playoffs and much more. Marchand choked out Nick Cousins on the Ice, Whit jinxed Team Sweden, and Biz's L5 S1 has put him in a blender, what else is new in chiclets land? All this and more on this weeks episode, you won't want to miss it. 00:00:00 - START 00:00:25 - Chiclets Updates 00:13:42 - Trade Drama 00:39:29 - Martin Necas Interview 01:24:59 - Around the League 01:51:55 - Patrick Maroon Interview 02:48:53 - Quick Hits Support the Show: PINK WHITNEY: Take Your Shot with Pink Whitney RHOBACK: Use code CHICLETS on https://rhoback.com for a generous 20% off your first purchase through the end of this week ROCKETMONEY: Cancel your unwanted subscriptions and reach your financial goals faster at https://RocketMoney.com/CHICLETS today.  BODYARMOR: Get your BODYARMOR Sports Drink today at Walmart or a local grocery store near you! https://www.walmart.com/brand/bodyarmor/shop-all-bodyarmor/10009869 DRAFTKINGS: GAMBLING PROBLEM? CALL 1-800-GAMBLER, (800) 327-5050 or visit gamblinghelplinema.org (MA). Call 877-8-HOPENY/text HOPENY (467369) (NY). Please Gamble Responsibly. 888-789-7777/visit ccpg.org (CT), or visit www.mdgamblinghelp.org (MD). 21+ and present in most states. (18+ DC/KY/NH/WY). Void in ONT/OR/NH. Eligibility restrictions apply. On behalf of Boot Hill Casino & Resort (KS). 1 per new customer. Min. $5 deposit. Min. $5 bet. Max. $200 issued as non-withdrawable Bonus Bets that expire in 7 days (168 hours). Stake removed from payout. Terms: dkng.co/dk-offer-terms. Ends 2/9/25 at 11:59 PM ET. Sponsored by DK.You can find every episode of this show on Apple Podcasts, Spotify or YouTube. Prime Members can listen ad-free on Amazon Music. For more, visit barstool.link/schiclets