Low Back Pain Podcast

Dr. Grant Elliott

The Low Back Pain Podcast is for individuals suffering from low back issues that are struggling to find the help they deserve. Learn about what you can do to take control and resolve your own issues with low back pain, disc herniations, or sciatica!

  1. 2d ago

    4 Exercises to Strengthen Your Lower Back (Without Causing More Pain)

    Learn how to fix your pain with our “Centralization Process” here! https://rebrand.ly/ytpainfree Submit an application to work with us 1:1 and learn how to fix your low back! ⁠www.therehabfix.com/low-back-program⁠ To view hundreds of free low back videos please follow us on instagram at @rehabfix ⁠www.instagram.com/rehabfix⁠ If you're struggling with lower back pain, these 4 exercises to strengthen your lower back will help you build spinal stability, improve movement, and reduce pain without making your symptoms worse. Most people stretch a weak lower back, but if your back keeps hurting, the real solution is often strengthening your lower back muscles the right way. In this video, I walk you through four safe and effective lower back strengthening exercises designed to improve core stability, protect your spine, and help you recover from chronic low back pain. Whether you're dealing with everyday stiffness, a lumbar disc injury, or sciatica, these exercises can help you move with more confidence and build a stronger, more resilient back. In This Video You'll Learn: ✅ Why stretching isn't always the answer for lower back pain ✅ 4 safe exercises to strengthen your lower back without increasing pain ✅ How to improve spinal stability and core endurance ✅ The best way to build a stronger lower back for long-term relief ✅ Common mistakes that keep low back pain coming back 📲 Work With Me Text “PAIN” to +1 (317) 751-9509 and get my FREE Back Pain Fix Demo Apply for my 1:1 Online Low Back Program: www.therehabfix.com/low-back-program Hundreds of free videos on Instagram: @rehabfix → www.instagram.com/rehabfix ⏱️ Timestamps 00:00 Why Most Low Back Strength Exercises Fail 02:45 Exercise #1 – Bird Dog (Done Correctly) 04:35 Exercise #2 – Dead Bug 05:44 Exercise #3 – Farmer's Carry 07:19 Exercise #4 – Romanian Deadlift (RDL) 09:17 How to Build a Long-Term Recovery Plan Keywords That Brought You Here: lower back pain exercises, exercises for lower back pain, strengthen lower back, lower back exercises, back pain exercises, lower back workout, lower back strengthening, best lower back exercises, back strengthening exercises, lower back stretches, back pain relief, low back pain, lower back pain relief, disc herniation exercises, herniated disc exercises, sciatica exercises, bird dog exercise, dead bug exercise, farmer carry, Romanian deadlift, RDL exercise, core stability, spine stability, lumbar strengthening, back rehab exercises, physical therapy exercises, lumbar exercises, spinal health, Rehab Fix, Dr Grant Elliott #backpain #lowbackpain #discherniation #sciatica #corestrength #spinalstability #rehab #physicaltherapy #fitness #backpainrelief

  2. Jul 21

    The 3 Core Strength Tests Every Back Pain Sufferer Should Try

    Learn how to fix your pain with our “Centralization Process” here! https://rebrand.ly/ytpainfree Submit an application to work with us 1:1 and learn how to fix your low back! ⁠www.therehabfix.com/low-back-program⁠ To view hundreds of free low back videos please follow us on instagram at @rehabfix ⁠www.instagram.com/rehabfix⁠ Core endurance, low back pain, and core stability may be far more important than traditional ab workouts when it comes to protecting your spine. In this video, I put myself through 3 of the most researched core endurance tests used in the scientific literature to evaluate spinal stability and potential low back pain risk. Most people believe that having a strong core means doing more sit-ups, crunches, or lifting heavier weights. But research suggests that core endurance—not maximum strength—is much more closely associated with spinal health and low back pain prevention. Today I'm testing my own core using the Side Plank Endurance Test, Trunk Flexor Endurance Test, and Lumbar Extensor Endurance Test to see if I meet the standards associated with a healthy spine. Along the way, I'll explain exactly what each test measures, why it matters, how to interpret your results, and what the research says about back pain. If you're dealing with low back pain, disc herniation, sciatica, spinal instability, weak core muscles, or chronic stiffness, this video will help you better understand whether core endurance is something you should actually be training. What You'll Learn ✅ The 3 most researched core endurance tests ✅ Side Plank Endurance Test explained ✅ Trunk Flexor Endurance Test explained ✅ Lumbar Extensor Endurance Test explained ✅ Normal endurance scores for healthy adults ✅ The endurance ratios associated with spinal health 📲 Work With Me ✅ Text “PAIN” to +1 (317) 751-9509 to get my FREE Back Pain Fix Demo. 👉 Apply for my 1:1 Online Low Back Program: www.therehabfix.com/low-back-program 📸 Follow @rehabfix on Instagram for hundreds of free low back and hip videos:www.instagram.com/rehabfix Time Stamps 00:00 Introduction 00:23 Test #1 – Side Plank Endurance Test 05:36 Test #2 – Trunk Flexor Endurance Test0 8:57 Test #3 – Lumbar Extensor Endurance Test 13:24 Comparing All Three Test Scores 15:19 The right plan for long-term recovery Keywords: core endurance,core endurance test,core stability,core strength,back pain test,low back pain,lower back pain,low back pain exercises,core exercises for back pain,McGill Big 3,Stuart McGill,side plank test,side bridge endurance test,trunk flexor endurance test,lumbar extensor endurance test,spinal stability,spine stability,lumbar stability,weak core,strong core,core workout,abs for back pain,disc herniation, herniated disc, bulging disc,sciatica,sciatic nerve pain,chronic back pain,back pain relief,physical therapy, rehabilitation,spine health,rehab fix, Dr Grant Elliott,back pain exercises,back pain treatment,lumbar endurance,posterior chain,multifidus, QL muscle,transverse abdominis,obliques,lumbar erectors,core endurance standards,spine endurance,healthy spine,prevent back pain #backpain #corestrength #corestability #lowbackpain #discherniation #sciatica #physicaltherapy #rehab #mobility #fitness

  3. Jul 14

    5 Disc Herniation & Sciatica Myths Keeping You in Pain (STOP Doing These!)

    Learn how to fix your pain with our “Centralization Process” here! https://rebrand.ly/ytpainfree Submit an application to work with us 1:1 and learn how to fix your low back! ⁠www.therehabfix.com/low-back-program⁠ To view hundreds of free low back videos please follow us on instagram at @rehabfix ⁠www.instagram.com/rehabfix⁠ Disc Herniation, Sciatica, and Low Back Pain recovery starts with the right information. If you believe common myths about disc herniation, sciatica, or lower back pain, you could be unintentionally making your symptoms worse and delaying your recovery. In this video, I break down the 5 biggest myths that prevent people from recovering from herniated discs, bulging discs, pinched nerves, and sciatica. You'll learn why stretching your hamstrings isn't always the answer, why most people don't need surgery, why rest often makes back pain worse, and what actually helps your spine heal naturally. If you've been told to "just stretch," "stop moving," or "learn to live with it," this video will help you understand what the research actually says and what you should be doing instead. In this video you'll learn: ✅ Why stretching tight hamstrings can make sciatica worse ✅ The truth about disc herniation surgery ✅ Why resting your back delays recovery ✅ Why sciatica isn't just tight muscles ✅ Why your spine is stronger than you think ✅ How to build a long-term recovery plan Whether you're dealing with disc herniation, lumbar disc bulge, sciatica, chronic low back pain, nerve pain, or a pinched nerve, these evidence-based concepts will help you stop making your pain worse and start moving toward lasting recovery. 📲 Work With Me ✅ Text “PAIN” to +1 (317) 751-9509 to get my FREE Back Pain Fix Demo. 👉 Apply for my 1:1 Online Low Back Program: www.therehabfix.com/low-back-program 📸 Follow @rehabfix on Instagram for hundreds of free low back and hip videos:www.instagram.com/rehabfix ⏱️ Timestamps 00:00 The biggest myths about disc herniation & sciatica 01:16 Myth #1: Stretch your hamstrings 02:43 Myth #2: You need surgery 04:01 Myth #3: Rest until it heals 05:22 Myth #4: It's just tight muscles 06:15 Myth #5: You'll never heal 07:17 What actually helps you recover 07:54 The right plan for long-term recovery 🔥 Keywords disc herniation, herniated disc, bulging disc, sciatica, sciatica relief, sciatica treatment, sciatic nerve pain, low back pain, lower back pain relief, back pain treatment, disc herniation recovery, herniated disc treatment, lumbar disc herniation, lumbar disc bulge, spinal decompression, back pain myths, sciatica myths, herniated disc myths, low back pain myths, pinched nerve, nerve pain relief, physical therapy, McKenzie exercises, back pain exercises, sciatica exercises, lumbar spine, lumbar extension, core stability, spine rehabilitation, RehabFix #Sciatica #DiscHerniation #LowerBackPain #BackPainRelief #SciaticNerve #HerniatedDisc #BackPain #PhysicalTherapy #SpinalHealth #RehabFix

  4. Jul 10

    STOP Stretching Your Tight QL! 3 Exercises to Fix Low Back Pain FAST

    Learn how to fix your pain with our “Centralization Process” here! https://rebrand.ly/ytpainfree Submit an application to work with us 1:1 and learn how to fix your low back! ⁠www.therehabfix.com/low-back-program⁠ To view hundreds of free low back videos please follow us on instagram at @rehabfix ⁠www.instagram.com/rehabfix⁠ If your low back always feels tight, stretching may actually be making the problem worse. In this video, I'll explain why your Quadratus Lumborum (QL muscle) feels tight, why stretching only provides temporary relief, and how to strengthen your low back the right way for lasting results. Many people with low back pain, disc herniation, or sciatica constantly stretch their lower back because it feels stiff after sitting, driving, or standing. But in many cases, that tightness isn't caused by poor flexibility—it's your body's way of protecting a weak and unstable spine. Instead of endlessly stretching, it's time to rebuild strength where it matters. In this video, you'll learn: ✅ Why your QL muscle (Quadratus Lumborum) feels tight ✅ Why stretching your lower back isn't fixing the real problem ✅ How weakness creates stiffness and muscle guarding ✅ A simple 3-step side plank progression to strengthen your QL safely ✅ How to improve spinal stability and reduce recurring low back pain ✅ When tightness may actually be coming from a disc herniation or irritated nerve Whether you're dealing with chronic low back pain, lumbar instability, disc bulge, disc herniation, sciatica, or recurring muscle tightness, these exercises will help you build a stronger, more resilient lower back instead of chasing temporary relief. 📲 Work With Me ✅ Text “PAIN” to +1 (317) 751-9509 to get my FREE Back Pain Fix Demo. 👉 Apply for my 1:1 Online Low Back Program: www.therehabfix.com/low-back-program 📸 Follow @rehabfix on Instagram for hundreds of free low back and hip videos:www.instagram.com/rehabfix ⏱️ Timestamps 00:00 Stop stretching your tight low back 01:00 Tight muscles are often weak muscles 02:02 Step 1: Beginner side plank progression 03:20 Step 2: Add controlled movement 03:51 Step 3: Full side plank progression 05:12 How to get a personalized recovery plan🔥 Keywords tight low back,tight lower back,quadratus lumborum,QL muscle,QL pain,quadratus lumborum pain,QL exercises, QL strengthening, low back pain,lower back pain relief, chronic low back pain,lower back stiffness,back stiffness,low back exercises,lower back strengthening exercises,side plank progression, core stability exercises,lumbar stability,lumbar strengthening, spinal stability, low back rehabilitation, physical therapy for back pain,disc herniation, herniated disc, bulging disc,sciatica relief,sciatica exercises,lumbar spine exercises,back pain exercises, RehabFix#LowBackPain #BackPainRelief #QLMuscle #QuadratusLumborum #Sciatica #DiscHerniation #CoreStrength #SpinalStability #PhysicalTherapy #BackPainExercises #RehabFix

  5. Jul 7

    STOP Taking Painkillers for Sciatica! Do These 3 Exercises for FAST Relief

    Learn how to fix your pain with our “Centralization Process” here! https://rebrand.ly/ytpainfree Submit an application to work with us 1:1 and learn how to fix your low back! ⁠www.therehabfix.com/low-back-program⁠ To view hundreds of free low back videos please follow us on instagram at @rehabfix ⁠www.instagram.com/rehabfix⁠ Sciatica relief, disc herniation, and sciatic nerve pain can often be treated without stretching your hamstrings. If you're dealing with pain shooting down your leg, calf, or foot, the real problem is usually pressure on the sciatic nerve in your lower back—not tight muscles. In this video, I'll explain why stretching your hamstrings can actually make sciatica worse, the most common cause of sciatic nerve pain, and the 3 best exercises to reduce nerve pressure, improve spinal mobility, and start relieving your pain naturally. If you're searching for sciatica relief exercises, disc herniation exercises, sciatic nerve flossing, lower back pain relief, or how to fix sciatica naturally, this video will help you understand the root cause of your symptoms and the movements that actually promote healing. In this video, you'll learn: ✅ Why stretching your hamstrings may be making your sciatica worse ✅ The real cause of sciatic nerve pain and leg symptoms ✅ How a lumbar disc herniation creates sciatica ✅ The best lumbar extension exercise for disc herniation ✅ How to perform sciatic nerve flossing correctly ✅ The advanced nerve floss variation that helps decompress the nerve ✅ How to reduce pressure on your sciatic nerve naturally ✅ The first steps to permanently fixing sciatica Instead of treating the pain where you feel it, learn how to address the source of the problem and restore healthy movement so your body can heal. 📲 Work With Me ✅ Text “PAIN” to +1 (317) 751-9509 to get my FREE Back Pain Fix Demo. 👉 Apply for my 1:1 Online Low Back Program: www.therehabfix.com/low-back-program 📸 Follow @rehabfix on Instagram for hundreds of free low back and hip videos:www.instagram.com/rehabfix ⏱️ Timestamps 00:00 – Why stretching your hamstrings can make sciatica worse 00:39 – The real cause of sciatica pain 02:38 – How sciatica develops over time 03:53 – Exercise #1: Lumbar Extension for Disc Herniation 05:17 – Exercise #2: Sciatic Nerve Floss 06:55– Exercise #3: Advanced Nerve Floss + Nerve Decompression 08:24 – Get your personalized recovery plan Keywords: sciatica relief, sciatica exercises, sciatica treatment, sciatic nerve pain, sciatic nerve floss, nerve flossing exercises, disc herniation, herniated disc exercises, lumbar disc herniation, lower back pain relief, low back pain exercises, pinched nerve treatment, lumbar extension exercises, back pain relief exercises, spinal mobility, nerve glides, sciatic nerve stretches, physical therapy for sciatica, disc bulge treatment, natural sciatica relief #Sciatica #SciaticaRelief #DiscHerniation #LowerBackPain #SciaticNerve #BackPainRelief #PhysicalTherapy #RehabFix

  6. Jul 3

    STOP Stretching Your Hamstrings for Sciatica! 3 Exercises for FAST Relief

    Learn how to fix your pain with our “Centralization Process” here! https://rebrand.ly/ytpainfree Submit an application to work with us 1:1 and learn how to fix your low back! ⁠www.therehabfix.com/low-back-program⁠ To view hundreds of free low back videos please follow us on instagram at @rehabfix ⁠www.instagram.com/rehabfix⁠ Sciatica relief, disc herniation, and sciatic nerve pain can often be treated without stretching your hamstrings. If you're dealing with pain shooting down your leg, calf, or foot, the real problem is usually pressure on the sciatic nerve in your lower back—not tight muscles. In this video, I'll explain why stretching your hamstrings can actually make sciatica worse, the most common cause of sciatic nerve pain, and the 3 best exercises to reduce nerve pressure, improve spinal mobility, and start relieving your pain naturally. If you're searching for sciatica relief exercises, disc herniation exercises, sciatic nerve flossing, lower back pain relief, or how to fix sciatica naturally, this video will help you understand the root cause of your symptoms and the movements that actually promote healing. In this video, you'll learn: ✅ Why stretching your hamstrings may be making your sciatica worse ✅ The real cause of sciatic nerve pain and leg symptoms ✅ How a lumbar disc herniation creates sciatica ✅ The best lumbar extension exercise for disc herniation ✅ How to perform sciatic nerve flossing correctly ✅ The advanced nerve floss variation that helps decompress the nerve ✅ How to reduce pressure on your sciatic nerve naturally ✅ The first steps to permanently fixing sciatica Instead of treating the pain where you feel it, learn how to address the source of the problem and restore healthy movement so your body can heal. 📲 Work With Me ✅ Text “PAIN” to +1 (317) 751-9509 to get my FREE Back Pain Fix Demo. 👉 Apply for my 1:1 Online Low Back Program: www.therehabfix.com/low-back-program 📸 Follow @rehabfix on Instagram for hundreds of free low back and hip videos:www.instagram.com/rehabfix ⏱️ Timestamps 00:00 – Why stretching your hamstrings can make sciatica worse 00:39 – The real cause of sciatica pain 02:38 – How sciatica develops over time 03:53 – Exercise #1: Lumbar Extension for Disc Herniation 05:17 – Exercise #2: Sciatic Nerve Floss 06:55– Exercise #3: Advanced Nerve Floss + Nerve Decompression 08:24 – Get your personalized recover plan Keywords: sciatica relief,sciatica exercises,sciatica treatment,sciatic nerve pain,sciatic nerve floss,nerve flossing exercises,disc herniation, herniated disc exercises,lumbar disc herniation,lower back pain relief,low back pain exercises,pinched nerve treatment,lumbar extension exercises,back pain relief exercises, spinal mobility,nerve glides,sciatic nerve stretches,physical therapy for sciatica,disc bulge treatment,natural sciatica relief #Sciatica #SciaticaRelief #DiscHerniation #LowerBackPain #SciaticNerve #BackPainRelief #PhysicalTherapy #RehabFix

  7. Jun 30

    Top 5 Spinal Decompression Exercises at the Gym for Back Pain, Sciatica & Disc Herniation Relief

    Learn how to fix your pain with our “Centralization Process” here! https://rebrand.ly/ytpainfree Submit an application to work with us 1:1 and learn how to fix your low back! ⁠www.therehabfix.com/low-back-program⁠ To view hundreds of free low back videos please follow us on instagram at @rehabfix ⁠www.instagram.com/rehabfix⁠ Spinal decompression for lower back pain, disc herniation, and sciatica can help reduce pressure, improve mobility, and restore movement, but not every decompression exercise works for everyone. In this video, I rank the best ways to decompress your spine at the gym and at home to help with low back pain relief, sciatica pain, and disc herniation recovery. Some popular methods like hanging may actually make symptoms worse for certain people, so I’ll show you safer and more effective options. If you are looking for how to decompress your spine, lumbar decompression exercises, lower back pain relief exercises, or ways to relieve pressure on a pinched nerve, this video will help you understand what movements may work best for your situation. You’ll learn: ✅ The truth about hanging for spinal decompression ✅ Best gym machines for lumbar spine decompression ✅ How to use a lat pulldown machine for back relief ✅ A unique lying hamstring curl decompression technique ✅ Beginner-friendly spine decompression exercises at home ✅ How extension movements can help with disc bulges and sciatica ✅ How to safely restore movement without irritating your lower back Many people with disc herniation and sciatica focus only on stretching, but the real solution is often restoring the right movement patterns, improving spinal mobility, and reducing irritation around sensitive tissues. This video will show you how to safely decompress your lower back and build a stronger, more resilient spine. 📲 Work With Me ✅ Text “PAIN” to +1 (317) 751-9509 to get my FREE Back Pain Fix Demo. 👉 Apply for my 1:1 Online Low Back Program: www.therehabfix.com/low-back-program 📸 Follow @rehabfix on Instagram for hundreds of free low back and hip videos:www.instagram.com/rehabfix ⏱️ Timestamps 00:00 - Best ways to decompress your spine 00:34 - Smith machine spine decompression 01:50 - Lat pulldown decompression technique 03:07 - Lying hamstring curl decompression 04:30 - Bench/chair spine decompression method 05:25 - Beginner decompression for sensitive backs 07:37 - Final thoughts & recovery plan Keywords: spine decompression, spinal decompression exercises, lower back pain relief, disc herniation exercises, sciatica relief, lumbar decompression, how to decompress spine, pinched nerve relief, low back pain exercises, back pain treatment, herniated disc recovery, sciatica exercises, physical therapy for back pain #backpainrelief #spinedecompression #sciatica #discherniation #lowbackpain #physicaltherapy #backpainexercises

  8. Jun 26

    2 Minute Low Back Pain Routine At Home | 4 Exercises To FIX Your Back FAST

    Learn how to fix your pain with our “Centralization Process” here! https://rebrand.ly/ytpainfree Submit an application to work with us 1:1 and learn how to fix your low back! ⁠www.therehabfix.com/low-back-program⁠ To view hundreds of free low back videos please follow us on instagram at @rehabfix ⁠www.instagram.com/rehabfix⁠ Low back pain relief starts with the right movements, not endless stretching. If you wake up stiff, feel tight in your lower back, struggle with mobility, or deal with recurring back pain, this simple 2-minute low back pain routine can help restore movement in your hips and spine. In this video, I show you a quick lower back pain relief routine designed to improve mobility, reduce stiffness, and help you move better without needing any equipment. Many people with low back pain, disc herniation, or sciatica spend hours stretching their hamstrings and back, but the real problem is often a lack of the right movement. Limited hip rotation, poor spinal extension, and restricted mobility can force your lower back to compensate and create more discomfort. This 2-minute routine targets the key areas that influence your lower back: ✅ Hip mobility ✅ Lumbar spine movement ✅ Spinal rotation ✅ Hip extension ✅ Lower back stiffness 📲 Work With Me ✅ Text “PAIN” to +1 (317) 751-9509 to get my FREE Back Pain Fix Demo. 👉 Apply for my 1:1 Online Low Back Program: www.therehabfix.com/low-back-program 📸 Follow @rehabfix on Instagram for hundreds of free low back and hip videos:www.instagram.com/rehabfix ⏱️ Timestamps 00:00 – 2 Minute Low Back Pain Routine 00:35 – Why Stretching Might Not Fix Your Back Pain 01:13 – Exercise 1: Prone Hip Switches 01:47 – Exercise 2: Cobra Scorpion 02:45 – Exercise 3: Full Scorpion Mobility 03:20 – Exercise 4: Hip Internal Rotation 04:13 – Create Your Personalized Recovery Plan Keywords: low back pain relief, lower back pain exercises, low back pain exercises, back pain relief exercises, lower back stiffness, back mobility exercises, hip mobility exercises, sciatica exercises, disc herniation exercises, lower back pain stretches, how to fix low back pain, morning back pain routine, RehabFix Hashtags: #LowBackPain #BackPainRelief #LowerBackPainExercises #Sciatica #HipMobility #BackPainExercises #RehabFix #MobilityRoutine

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About

The Low Back Pain Podcast is for individuals suffering from low back issues that are struggling to find the help they deserve. Learn about what you can do to take control and resolve your own issues with low back pain, disc herniations, or sciatica!

Information

  • Creator
    Dr. Grant Elliott
  • Years Active
    2021 - 2026
  • Episodes
    276
  • Rating
    Clean
  • Copyright
    © Dr. Grant Elliott