Back In Shape Podcast

Back In Shape
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  • HEALTH & FITNESS
  • UPDATED WEEKLY

This podcast is dedicated to providing you with the help you need to fix your lower back pain and sciatica. From specific diagnoses, myths and injuries to the low back, to strategies to recover, we're here to help get your Back In Shape. This podcast is an extension of the Back In Shape Program, an online back rehabilitation program that helps members from all over the world. Created by the founders of The Mayfair Clinic, a specialist back and neck pain clinic in central London and winner of the prestigious Queens Award For Enterprise Innovation In 2020.

  1. 19H AGO

    Why Your Herniated Disc Flares Up: The Truth About Spinal Stability

    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🛡️ Movement Leakage & Stability: Discover why back pain flares up when movement "leaks" into injured spinal segments and why learning to stabilise these areas is your primary goal for long-term relief.🏋️ Rehab vs. Hobbies: Understand the difference between therapeutic rehabilitation and hobbies like Pilates, swimming, or golf, and why you must prioritise spinal strength before returning to these activities.💉 Injections & Surgery Truths: An honest look at the role of steroid injections and surgery, explaining why they often fail to address the underlying structural weakness and why rehab is essential regardless of your surgical status.Chapters00:00 Why lower back pain flares up01:08 How movement leaks into the lower back02:32 Moving the injured spinal segment03:39 Herniated discs at L4/5 and L5/S104:44 The goal of spinal stabilisation06:13 Morning stiffness and hip hinges07:22 Understanding nerve irritation vs disc injury08:34 Back extension machines vs hip hinges11:40 The risks of the "Good Morning" exercise15:13 The truth about Piriformis Syndrome16:47 Using weights and load for rehabilitation18:07 Squatting with Hip Impingement (FAI)19:43 Spinal injections and underlying injuries21:24 Isometric holds in daily exercises23:53 How to overcome training plateaus25:32 Standing hip flexor exercise demonstration29:54 Will a second flare-up take longer to heal?32:29 Sacroiliac Joint (SIJ) pain vs disc issues35:44 Stem cell injections vs steroid injections38:18 Training for swimming with a disc injury40:35 When is surgery actually necessary?42:08 Does a Chiropractor "work" for back pain?46:30 Pilates, Swimming, and Tai Chi as hobbies49:43 Can you return to Juujitsu after a herniated disc?51:44 Sitting tolerance and lumbar loading54:58 Surgery vs learning to control your spine01:01:25 Is "Glute Amnesia" overhyped?01:05:45 Demonstrating core activation basics#LowerBackPain #Sciatica #HerniatedDisc

    1h 13m

  2. 21H AGO

    Why Your Back Rehab is Failing: The "Vespa vs. Dodge Ram" Analogy

    In this session, we dive deep into the mechanics of how specific exercises actually facilitate the healing of a herniated disc and relieve chronic sciatica. Many people are led to believe that a therapist "fixes" them, but the reality is that your body is constantly trying to heal itself every single day. The role of a structured rehabilitation programme is to provide the optimal environment for that healing to occur. We discuss the critical distinction between "relief-based" movements—which often involve bending and twisting that provide momentary comfort but can aggravate the underlying injury—and "stability-based" exercises that protect the lumbar spine and allow the damaged tissues to recover.Understanding your "load tolerance" is the key to long-term recovery. We use the analogy of a 50cc Vespa trying to pull a one-ton trailer to describe a weak, injured back struggling with the demands of daily life. To stop the "engine" from screaming—or your back from flaring up—you must upgrade your vehicle to a Dodge Ram or a heavy-duty truck. This means committing to a progressive resistance training programme that builds bone mineral density, muscle coordination, and spinal resilience. By mastering the technique of the squat and the hip hinge, you aren't just doing "gym moves"; you are learning life skills that allow you to navigate the world without constantly re-injuring your spine.Key Topics Covered🛡️ The Stability First Approach: Learn why prioritising spinal stability over mobility is essential for healing a herniated disc. We explain how "relief" stretches can often tie your progress in knots by irritating the very nerves you are trying to soothe.🛻 The Vespa vs. Dodge Ram Analogy: Understand the concept of load tolerance and why daily activities like sitting or yard work cause flare-ups if you haven't objectively built the strength to handle them. 🧠 Skill Development vs. Movement: Rehabilitation is as much a mental game as a physical one. We discuss how mastering the "technical skill" of a neutral spine protects you during flare-ups and provides the confidence needed to return to an active lifestyle.Chapters00:00 Introduction: How exercises actually work01:32 Rehabilitation vs. Relief-based exercises02:08 Understanding L4/L5 and L5/S1 injuries02:40 Clarifying "hip pain" vs. gluteal referrals03:35 Why EDS and hypermobility require stability04:50 Scoliosis and the importance of muscle balance05:35 The truth about who is actually healing you06:05 Skill-based practice vs. high intensity08:00 Building muscle through safe, progressive load10:35 The myth of moving the SIJ independently11:50 Post-surgery movement and avoiding adhesions13:50 Understanding spinal stenosis and congenital canals15:55 Two camps: Stability vs. Mobility18:50 How the hip hinge and squat strengthen injured segments21:10 The wheelbarrow story: Why load tolerance matters23:30 Sitting: Putting 45% more load through your spine25:35 Upgrading your "Vespa" to a "Dodge Ram"28:45 Why we avoid heel plates and "cheating" in squats31:15 Preparing for a microdiscectomy 13 days out34:55 How to sit properly on an 18-hour flight41:40 The role of stretching in the Back In Shape programme45:00 Shocking statistics on women and strength training52:15 Bone density benefits of resistance training55:50 Understanding "clean" MRIs and gaslighting58:30 What is Retrolisthesis?01:07:05 The Grade 4 Spondylolisthesis anecdote01:12:00 How to navigate the Back In Shape App#LowerBackPain #Sciatica #HerniatedDisc

    1h 14m

  3. 5D AGO

    Why Your Herniated Disc Keeps Flaring Up: The Truth About Spinal Stability

    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🧠 The "Subconscious" Recovery Rule: Your rehab doesn't end when the timer stops; it starts the moment you consider moving. We discuss how making spine-friendly habits subconscious is the only way to stop the cycle of constant re-injury and "getting away with" poor mechanics.⚖️ Stability vs. Diagnosis: Whether dealing with Bertolotti syndrome or central canal stenosis, the principles of spinal stabilisation remain the same. We challenge the "scapegoat" mentality of imaging and explain why building load tolerance is essential regardless of what your MRI shows.🌅 Solving Morning Stiffness: Understanding why pain often peaks after 7–9 hours of sleep is crucial for long-term management. We explore how stillness allows inflammation to pool and how twisting in bed can pinch sensitive nerves, and provide strategies to offset this process.Chapters00:00 Why you re-herniated your disc01:33 Spotting the error in the setup02:22 Rehabilitation is a 24/7 process03:32 Squats and hinges in daily life05:12 Subconscious movement patterns06:44 How other injuries affect your back07:58 Understanding Bertolotti syndrome09:54 Why your back hurts in the morning12:35 Training frequency and overtraining14:35 Posture tension and muscle fatigue16:44 The truth about spinal stenosis20:14 Returning to weightlifting after a break24:43 Sitting vs. Squatting: Load on the spine30:35 Does strength training help stenosis?34:14 Is MRI imaging overrated?37:16 Training during your period40:02 Why we focus on a neutral spine53:18 Why you MUST include squats in rehab01:06:54 The epidural and microdiscectomy cycle01:16:18 What real rehabilitation looks like#HerniatedDisc #BackPainRelief #SciaticaRecovery

    1h 24m

  4. FEB 9

    Why Back Pain Advice Conflicts: Understanding Segmental Injuries & Sciatica

    Understanding why different clinicians give seemingly contradictory advice is one of the biggest hurdles in back pain recovery. When one practitioner focuses on a herniated disc and another identifies facet joint hypertrophy, they are often describing different parts of the same segmental injury. Because the spine functions as a series of integrated units, it is nearly impossible to strain a disc without also involving the facet joint capsules and surrounding ligaments. Shifting your perspective from "individual parts" to a "segmental injury" helps reduce the frustration of conflicting diagnoses and allows you to focus on the common solution: stabilising the affected area through high-quality movement and progressive loading. Recovery is a process of building skill and capacity, not just waiting for inflammation to subside. Many people struggle with recurrent flare-ups because they lack the baseline level of coordination required to protect their spine during daily activities, such as getting out of a chair or putting on socks. By mastering foundational patterns like the hip hinge and the squat, you learn to use your hips to spare your back. This mechanical shift, combined with structured relief strategies like towel decompression, creates the environment necessary for tissues—including the annulus fibrosus—to actually strengthen and heal over time, rather than being constantly set back by cumulative strain. ### Key Topics Covered 🦴 Segmental Injuries: Learn why different diagnoses like disc bulges and facet joint inflammation are often just different perspectives on the same structural injury to a spinal segment. ⚖️ Mechanical vs. Nerve Issues: Understand why most "nerve pain" is actually a mechanical back injury irritating the nerve, and why treating the nerve directly often ignores the underlying cause. 🏋️ Progressive Loading: Discover why building strength in the squat and hip hinge is essential for long-term resilience and why "hobbies" like Pilates are not a substitute for a structured rehab programme. Chapters 00:00 Introduction: Addressing conflicting back pain advice 01:08 The Case of Spondylolisthesis: Multiple diagnoses for one injury 02:14 Why you can't "injure the disc only" 03:15 Herniated discs, radiculopathy, and the cause of irritation 05:00 The straw that broke the camel's back: Why healthy discs don't just "go" 06:40 Is it a nerve problem or a disc injury? 08:45 The danger of static nerve flossing without spinal stability 11:15 Why discs DO heal (and why they often don't) 13:15 Learning to stabilise the spine between the rib cage and pelvis 14:55 Why the details of your technique matter in rehab 16:50 Managing DOMS and stiffness after a personal best 19:10 Addressing asymmetries and hip imbalances 21:15 Pilates vs. Rehabilitation: Hobbies vs. Programs 24:50 Post-discectomy movement and recovery 26:30 The vicious loop of muscle atrophy and recurrent flare-ups 29:55 Can you start rehab in the acute phase? 32:20 Residual nerve damage vs. transient irritation 35:50 How to re-evaluate your progress with a "De-load" week 38:30 Hyper-mobility: A short-term liability but long-term asset 42:15 Understanding Spinal Stenosis as an observation, not a diagnosis 48:00 Getting the bar off the rack: Small errors with big consequences 51:15 Emergency red-flag symptoms to watch out for 55:20 Stretching safely: How to be "lazy" without compromising your back 01:01:10 Walking after surgery: Why movement is safer than you think 01:07:00 IDD Therapy: Why "more force" isn't always better 01:14:50 SI Joint issues: Separating fact from fiction #Sciatica #HerniatedDisc #BackPainRecovery

    1h 19m

  5. FEB 6

    Why Exercises Fail for Herniated Discs & How to Stabilise Your Spine

    Many individuals struggling with a herniated disc or chronic lower back pain find themselves frustrated when traditional exercises seem to provide little to no relief. Often, the issue isn't the act of exercising itself, but the lack of diligence and the incorrect application of spine stability principles. When exercises like the dead bug or squat are treated as an afterthought or a "sheet of paper" given by a practitioner, they lose their rehabilitative power. True recovery requires a shift from relief-based practices, such as stretching and bending, to a focus on maintaining a neutral spine. By prioritising spine stability, you ensure that the injured segment is protected from further irritation, allowing the body’s natural healing processes to take place without constant interruption. Building long-term resilience is about more than just becoming pain-free; it is about objective functional improvement. While symptoms like sciatica may fluctuate based on inflammation levels—often peaking in the morning due to overnight fluid accumulation—your focus should remain on progressive loading. Moving through a structured programme from core engagement to weighted hip hinges and squats is what builds the "armour" necessary to protect your back during daily tasks. Whether you are dealing with a diagnosed herniated disc at L5/S1 or a synovial cyst, the goal of rehabilitation is to restore the integrity of the ligaments and muscles surrounding the spine. This creates a robust system capable of handling the demands of real life, far exceeding the minimal loading most people assume is "enough." read more: https://backinshapeprogram.com/2026/02/why-your-back-pain-exercises-arent-working-a-clinical-perspective/ 🛡️ Spine Stability vs. Stretching: Mike explains why bending and twisting exercises often aggravate a herniated disc. True rehabilitation focuses on holding the spine steady during movements like the squat and dead bug to prevent further injury. 📈 Progressive Loading & Resilience: Discover why 20kg is rarely enough for long-term recovery. Building strength up to and beyond your body weight creates the necessary support to protect vulnerable spinal segments from future flare-ups. 🧬 The Reality of Nerve Healing: Addressing concerns like foot drop and peripheral nerve damage, this session highlights that while nerves heal slowly, the priority must be removing the mechanical cause of irritation through proper spinal mechanics. Chapters00:00 Why exercises fail for back pain01:48 The importance of spine stability03:02 Mastering the dead bug foundation04:54 Troubleshooting pain during exercise06:11 Do you need a new mattress for a herniated disc?07:53 Manual therapy, laser, and decompression09:50 How stiffness in the neck and hips affects the lower back12:35 Healing foot drop and peripheral nerves14:55 Why medication doesn't fix a disc injury16:40 Resilience: Building strength beyond your injury18:30 Corticosteroid injections vs. progressive loading22:15 The role of rehab: Protecting the "Quarterback"26:33 Perception vs. Evidence: How much weight is enough?28:50 Fat loss and lower back health30:35 Dealing with a synovial cyst and L4/L5 issues32:45 Why "Pilates" isn't a rehab programme34:55 Recovery after hernia and microdiscectomy surgery37:25 Can injured ligaments take years to heal?#HerniatedDisc #LowerBackPain #SciaticaRelief

    1h 9m

  6. FEB 4

    How to Rebuild Load-Bearing Capacity After a Herniated Disc

    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📈 *The Load-Bearing Spectrum:* We break down why reaching 20%, 45%, and 75% of your body weight in exercises like the squat and hip hinge is critical for out-pacing the daily strain of sitting and standing.🏗️ *Healing the Annulus Fibrosis:* A detailed look at how the disc's ligaments remodel over time and why progressive loading is the only way to build a spine that is stronger than it was before the injury.🪑 *The Squat as a Daily Tool:* Why we view the squat not as a "gym exercise" but as an essential skill for getting off the toilet, out of chairs, and moving safely through a free-weight environment.Chapters00:00 Introduction and Paul's 45kg Progress01:35 The Power of Recording Your Progress02:44 The 4 Numbers of Load-Bearing Capacity03:52 Why Sitting is So Taxing on the Lumbar Spine05:33 The Squat as an Evaluation Tool for Stability06:55 Why GPs Focus on Pain Management vs Root Cause08:48 The Traditional "Treatment Funnel" and Its Limits10:40 Solving the Injury vs Chasing Nerve Pain Relief11:55 Why Your Flexibility is Bad (And Why Not to Stretch)13:58 Operating Within Your Zone of Competence14:50 Anatomy 101: How a Microdiscectomy Affects the Disc17:48 Troubleshooting Hip Hinge Flare-ups20:45 Post-Surgery Rehab: When to Start22:24 Bear Crawls and Advanced Stability Work23:30 Weak Legs and Phase Two Progression25:00 Squatting After a "Burst" or Herniated Disc26:38 Do Discs Actually Heal? Understanding Ligament Repair28:40 Transitioning from Dumbbells to the Barbell31:00 Applying Exercise Technique to Daily Life33:52 Why Load Matters More than Range of Motion37:25 Stenosis and Spondylolisthesis Management48:00 Muscle Memory and Maintaining Your Gains51:00 Neutral Spine Positioning Explained58:50 The Problem with Hack Squat Machines01:01:30 Sensitisation and the Chronic Pain Nervous System01:07:35 Can You Reverse Degenerative Disc Disease?01:11:30 The Truth About the Roman Chair for Back Pain#HerniatedDisc #SciaticaRehab #BackInShape

    1h 18m

  7. FEB 2

    Spondylolisthesis & Lower Back Pain: X-Ray Analysis and Strengthening

    In this live session, we conduct a detailed X-ray analysis for a member named Desmond to explore the mechanical realities of spondylolisthesis and lower back injuries. A common misconception in clinical settings is the idea that a practitioner can simply "put a joint back in place." We dismantle this myth, explaining why structural shifts like spondylolisthesis cannot be manually reversed and why focusing on "alignment" without objective measurements can be misleading. Instead of chasing a temporary fix, we focus on the importance of stabilising the lumbosacral junction (L5/S1) and building a "database of reasons" why your back is resilient rather than fragile.We also address the psychological hurdles of recovery, specifically the anxiety and fear-avoidance behaviours that often follow a herniated disc diagnosis or a microdiscectomy. By shifting the focus from how you "feel" to how you "perform" in foundational movements like the squat and hip hinge, you can objectively measure your progress. Whether you are returning to a demanding job like bricklaying or managing the daily load of a young family, the goal of a professional rehabilitation programme is to ensure your body is conditioned for more strain than your daily life requires. We discuss why "not lifting weights" is often lazy advice, as every daily action—from putting on a coat to picking up a child—is a form of loading the spine that requires preparation and strength.Check out the article: https://backinshapeprogram.com/2026/02/stop-trying-to-pop-your-back-a-strategic-guide-to-spondylolisthesis-and-spinal-stability/Key Topics Covered🦴 Spondylolisthesis & Structural Realities: We examine why structural slips at the L5/S1 level require stabilisation rather than manual manipulation. Understanding what can be changed versus what must be adapted around is a critical principle for long-term spinal health. 🏋️ Performance vs. Sensation: Why relying solely on pain levels is a gamble when returning to work or exercise. True rehabilitation is found in validating your strength through progressive loading in a controlled environment before testing it in the real world. 🤱 Managing Load in Daily Life: For those recovering while parenting or working, we discuss how to turn movements like getting out of a chair into a spine-stabilising exercise. Every movement is an opportunity to practice a neutral spine and protect injured tissues.Chapters00:00 Testing the TikTok Live setup01:35 The myth of "putting joints back in place"02:58 Desmond's X-ray analysis: L1 to L504:30 Understanding the sway-back posture06:05 The problem with posterior pelvic tucking07:35 The "Chest Pop" for better upper lumbar alignment09:10 Why we can't "un-slip" a spondylolisthesis10:55 Principles of a neutral spine and core stability12:55 MRI results: Why "normal" can be misleading14:40 Case study: Grade 4 spondylolisthesis symptoms15:40 The 6 main exercises for spinal stability17:35 Returning to work as a bricklayer: Performance over feeling19:55 Sciatica and referred leg pain without back pain21:20 Thoughts on peptides and invasive procedures23:05 Why phase 1 rehab doesn't need a traditional warm-up27:30 Questioning your practitioner's strategy31:15 Why you should prioritise the back over arm training34:05 Challenging the "don't lift any weights" advice36:20 Squats for those with "bad knees"39:10 Overcoming anxiety and fear-avoidance42:15 Post-surgery recovery and epidural injections48:25 How to scale hip hinges and squats effectively51:10 Steroid shots vs PRP for herniated discs53:55 Rehabilitation for postpartum mothers58:00 Realising that daily life is constant loading01:03:20 Closing thoughts on the McKenzie method#Spondylolisthesis #LowerBackPain #Sciatica

    1h 4m

  8. JAN 23

    Why Your Herniated Disc Won't Heal (You're Missing This)

    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. 👇 KEY TAKEAWAYS FROM THIS VIDEO 👇 🛑 The "Fragility Gap": Why gentle stretches and avoidance behaviors often make your back more vulnerable, not safer. You cannot stretch your way to strength! 📉 The Science of Strength: Research shows 90% of adults lack baseline resilience. We explain why "10 reps of clam shells" isn't enough to trigger the tissue adaptation needed to heal a disc. ⏱️ Biology vs. Your Schedule: Ligaments and discs take months to remodel, not days. We break down the realistic timeline for true recovery (12+ weeks) versus the "quick fix" lies. 🏗️ The Solution Architecture: A breakdown of the Back In Shape Program structure: Phase One: Foundation & Stability (Dead Bugs, Hip Hinge patterning). Phase Two: Introduction of Load (Learning to hold weight safely). Phase Three: Making it Effective (Finding your safe training intensity). Phase Four: Long-Term Resilience (Transforming your body). 🏋️ Yes, You Can Lift: How to overcome the fear of movement and use progressive resistance training to "armor" your spine against future injury. 💡 The "Rent" is Due: Resilience is a leased property. We discuss why stopping your training after the pain is gone is the biggest mistake you can make. 🚀 READY TO FIX YOUR BACK FOR GOOD?If you want the full, step-by-step coaching to guide you through these Phases safely: 👉 Join the Back In Shape Program here: https://backinshapeprogram.com/join/🧠 FREE RESOURCES:Sciatica Masterclass: https://backinshapeprogram.com/2025/11/sciatica-relief-guide-how-to-recover-for-the-long-term Chapters: 00:00 Introduction 05:09 Why You've Struggled 13:23 Your Fragile Back 16:09 What Is Strengthening 19:12 Respect Your Biology 21:31 Spine Wear & Tear 30:31: Recovery Strategy 31:37 Phase 1: Foundation 34:40 Phase 2: Add Load 36:24 Phase 3: Intensity 38:22 Phase 4: Adaptation 39:52 Final Thoughts #HerniatedDisc #Sciatica #BackPainRehab #StrengthTraining #BackInShape #PhaseOne

    43 min
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About

This podcast is dedicated to providing you with the help you need to fix your lower back pain and sciatica. From specific diagnoses, myths and injuries to the low back, to strategies to recover, we're here to help get your Back In Shape. This podcast is an extension of the Back In Shape Program, an online back rehabilitation program that helps members from all over the world. Created by the founders of The Mayfair Clinic, a specialist back and neck pain clinic in central London and winner of the prestigious Queens Award For Enterprise Innovation In 2020.

Information

  • Creator
    Back In Shape
  • Years Active
    2020 - 2026
  • Episodes
    270
  • Rating
    Clean
  • Copyright
    © Back In Shape
  • Show Website
    Back In Shape Podcast

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