Low Back Pain Podcast

Dr. Grant Elliott
  • 4.6 (53)
  • Health & Fitness
  • Updated Weekly

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. 1d ago

    3 Exercises To Fix Sciatica (And Why You Must Stop Stretching Hamstrings)

    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 have sciatica and one hamstring always feels tighter than the other, stretching your hamstring may not be the solution. That “tightness” can sometimes be related to nerve sensitivity and irritation coming from the lower back, rather than simply a tight muscle. In this episode, I’ll explain why aggressive hamstring stretching may aggravate some people with sciatica and walk you through a 3-step approach for addressing the lower back, sciatic nerve, and hips instead. 🔷 Why one hamstring can feel tighter when you have sciatica 🔷 The difference between muscle tightness and nerve-related tension 🔷 Why repeatedly stretching an irritated sciatic nerve may increase symptoms 🔷 Step 1: A lumbar extension movement 🔷 Step 2: A gentle sciatic nerve flossing technique 🔷 Step 3: Hip mobility to improve movement around the lower back 🔷 Why fixing the immediate symptoms is only the first step 🔷 How to progress into a long-term “bulletproofing” phase 📲 Work With Me ✅ Text “PAIN” to +1 (317) 751-9509 to get my FREE Back Pain Fix Demo and learn more about the Rehab Fix Centralization Process. 👉 Apply for my 1:1 Online Low Back Program with Rehab Fix:www.therehabfix.com/low-back-program 📸 Follow @rehabfix on Instagram for more daily sciatica, lower back pain, mobility, and rehab tips. ⏱ Chapters 00:00 – Sciatica & One Tight Hamstring? Stop Stretching 00:37 – Why Your Hamstring Feels Tight With Sciatica 03:20 – Step 1: Lumbar Extension 05:13 – Step 2: Sciatic Nerve Flossing 06:09 – Step 3: Hip Mobility 07:27 – Retest Your Hamstring & Sciatica 07:50 – Why You Need a Bulletproofing Phase 08:29 – The Centralization Process 🔑 Keywords That May Have Brought You Here: sciatica, sciatica exercises, sciatica pain relief, tight hamstring sciatica, one hamstring tighter than the other, hamstring tightness sciatica, hamstring stretches for sciatica, sciatic nerve tension, sciatic nerve flossing, sciatic nerve exercises, nerve flossing for sciatica, lower back pain, lower back pain exercises, lower back pain relief, disc herniation, herniated disc, herniated disc exercises, disc bulge, disc bulge exercises, lumbar extension exercise, lumbar extension for sciatica, sciatica stretches, sciatic nerve pain, leg pain from lower back, tight glute sciatica, tight calf sciatica, hip mobility for sciatica, hip mobility exercises, back pain and sciatica, sciatica nerve tension, Rehab Fix, Dr Grant Elliott #️⃣ Hashtags #Sciatica #SciaticaRelief #SciaticaExercises #SciaticNerve #HamstringTightness #HerniatedDisc #LowerBackPain #BackPainRelief #HipMobility #RehabFix

  2. 4d ago

    Lower Back Pain? Strengthen Your Adductors With Copenhagen Planks

    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 lower back pain keeps returning, you may be overlooking one muscle group that plays an important role in supporting your hips, pelvis, and spine: your adductors (inner thigh muscles). Most people think adductor exercises are only for strengthening the inner thighs. But your adductors also contribute to hip control, pelvic stability, and movement, which can influence how much stress your lower back has to handle. In this episode, I’ll show you how to strengthen your adductors using Copenhagen planks and walk you through 3 progressive variations, from beginner to advanced, so you can build stronger hips, better core stability, and a more resilient lower back. 🔷 Why weak adductors may affect hip, pelvis, and lower back function 🔷 How the adductor magnus contributes to hip extension 🔷 Why hip stability matters when dealing with lower back pain 🔷 How Copenhagen planks train your adductors AND core together 🔷 A beginner Copenhagen plank for building foundational strength 🔷 How to progress to the full Copenhagen plank 🔷 How eccentric Copenhagen planks increase the challenge 🔷 Why strengthening your hips is only one piece of a complete back pain plan 📲 Work With Me ✅ Text “PAIN” to +1 (317) 751-9509 to get my FREE Back Pain Fix Demo and learn more about the Rehab Fix Centralization Process. 👉 Apply for my 1:1 Online Low Back Program with Rehab Fix. 📸 Follow @rehabfix on Instagram for daily lower back pain, strength, mobility, and exercise tips. ⏱ Chapters 00:00 – The Overlooked Muscle for Lower Back Pain 00:37 – Why Your Adductors Matter for Your Back 02:57 – Level 1: Knee-Supported Copenhagen Plank 03:56 – Level 2: Full Copenhagen Plank 05:03 – Level 3: Eccentric Copenhagen Plank 05:54 – Adductor Strength & Lower Back Stability 06:20 – When These Exercises May NOT Be Right for You 07:16 – The Centralization Process 🔑 Keywords That May Have Brought You Here: Lower back pain exercises, Copenhagen plank, Copenhagen plank exercise, Copenhagen plank for back pain, adductor exercises, adductor strengthening exercises, inner thigh exercises, adductor strength, weak adductors, hip stability exercises, hip strengthening exercises, lower back strengthening exercises, core exercises for lower back pain, core stability exercises, spinal stability exercises, exercises for lower back pain, lower back pain relief, chronic lower back pain, quadratus lumborum exercises, QL strengthening, pelvic stability exercises, hip and core strengthening, Copenhagen plank progression, beginner Copenhagen plank, eccentric Copenhagen plank, adductor magnus exercises, stronger hips for back pain, back pain rehabilitation, Rehab Fix, Dr Grant Elliott #️⃣ Hashtags #LowerBackPain #CopenhagenPlank #Adductors #BackPainRelief #BackPainExercises #HipStrength #CoreStrength #LowerBackExercises #RehabFix #StrengthTraining

  3. Sep 11

    5-Minute Hip Mobility Routine for Lower Back Pain & Tight Hips

    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 lower back always feels tight, stiff, or sore, the problem might not be your lower back at all. Your tight hips and limited hip mobility could be forcing your lumbar spine to compensate every time you walk, squat, bend, or exercise.When your hips lose range of motion, your body still has to find that movement somewhere. And often, your lower back picks up the slack, creating repeated stress through the lumbar spine.In this episode, I’ll show you a simple 5-minute hip mobility routine for lower back pain designed to restore hip movement, make that mobility usable, and then strengthen the new range so your improvements have a better chance of lasting.🔷 Why tight hips can contribute to lower back pain and stiffness🔷 How limited hip mobility forces your lumbar spine to compensate🔷 How to restore hip rotation with controlled hip CARs🔷 How to improve hip extension and functional mobility🔷 How to strengthen your hips through their newly restored range🔷 Why stretching alone may only create temporary changes🔷 How stronger, more mobile hips can better support your lower back📲 Work With Me✅ Text “PAIN” to +1 (317) 751-9509 to get my FREE Back Pain Fix Demo and learn more about the Rehab Fix Centralization Process.👉 Apply for my 1:1 Online Low Back Program with Rehab Fix.📸 Follow @rehabfix on Instagram for daily lower back pain, hip mobility, sciatica, and strength tips.⏱ Chapters00:00 – Tight Hips & Lower Back Pain Explained00:44 – Why Your Hips Affect Your Lower Back01:49 – The 5-Minute Hip Mobility Routine02:21 – Exercise #1: Side-Lying Hip CARs03:56 – Exercise #2: Functional Hip Mobility05:08 – Exercise #3: Side Plank Clamshell08:27 – The Centralization Process🔑 Keywords That May Have Brought You Here:Hip mobility exercises, hip mobility for lower back pain, tight hips lower back pain, 5 minute hip mobility routine, hip stretches for lower back pain, stiff hips, how to loosen tight hips, how to improve hip mobility, lower back pain exercises, lower back pain relief, lower back stiffness, tight lower back, hip CARs, controlled articular rotations, hip rotation exercises, hip extension exercises, hip flexibility exercises, exercises for tight hips, hip mobility routine, hip mobility at home, glute strengthening exercises, hip stability exercises, side plank clamshell, clamshell exercise, hips and lower back pain, lumbar spine mobility, chronic lower back pain, back pain from tight hips, mobility exercises for back pain, hip and back mobility, Rehab Fix, Dr Grant Elliott#️⃣ Hashtags#HipMobility #LowerBackPain #BackPainRelief #TightHips #HipFlexibility #MobilityExercises #BackPainExercises #HipStrength #RehabFix #SpineHealth

  4. Sep 4

    Can Spinal Decompression Make Sciatica Worse? 3 Safer Exercises for Disc Herniation

    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 spinal decompression makes your lower back, disc, or sciatica pain feel worse, there may be a reason. While hanging, inversion tables, and decompression treatments can feel good for some people, not every disc herniation or sciatic nerve problem responds well to being repeatedly pulled or stretched.For some people, decompression may temporarily reduce pressure and symptoms. For others, the way their disc, nerve, or spinal segment responds may actually leave them feeling more irritated—or the relief simply doesn't last.In this episode, I’ll explain why spinal decompression for sciatica and disc herniation isn't a one-size-fits-all solution and show you 3 exercises you can do at home that focus on stability, lumbar movement, and hip control.🔷 Why spinal decompression may aggravate some disc and sciatica symptoms🔷 Why decompression can feel good temporarily but not always last🔷 How spinal stability can change the way your lower back responds🔷 A bear plank exercise to build core and spine stability🔷 A supported lumbar extension exercise for sensitive lower backs🔷 A pigeon drop exercise to improve hip mobility and stability🔷 Why your hips and core matter when dealing with lower back and sciatic nerve pain🔷 How the Centralization Process helps determine which movements may be appropriate for your symptoms📲 Work With Me✅ Text “PAIN” to +1 (317) 751-9509 to get my FREE Back Pain Fix Demo and learn more about the Rehab Fix Centralization Process.👉 Apply for my 1:1 Online Low Back Program with Rehab Fix.📸 Follow @rehabfix on Instagram for daily low back pain, sciatica, mobility, and strength tips.⏱ Chapters00:00 – Can Spinal Decompression Make Sciatica Worse?03:40 – Exercise #1: Bear Plank for Spine Stability04:54 – Exercise #2: Lumbar Extension for Disc Herniation07:03 – Exercise #3: Pigeon Drop for Hip Stability09:07 – The Centralization Process🔑 Keywords That May Have Brought You Here:Spinal decompression, spinal decompression for sciatica, spinal decompression for disc herniation, can spinal decompression make sciatica worse, spinal decompression exercises, sciatica exercises, exercises for sciatica, sciatica pain relief, sciatic nerve pain, disc herniation exercises, herniated disc exercises, disc bulge exercises, bulging disc exercises, lumbar disc herniation, lumbar extension exercise, lumbar extension for sciatica, spinal decompression at home, how to decompress your spine, lower back decompression, lower back pain exercises, lower back pain relief, core exercises for back pain, bear plank exercise, hip mobility for back pain, hip stability exercises, inversion table for sciatica, decompression table, back pain exercises, centralization sciatica, Rehab Fix, Dr Grant Elliott#️⃣ Hashtags#SpinalDecompression #Sciatica #DiscHerniation #SciaticaRelief #SciaticaExercises #HerniatedDisc #LowerBackPain #BackPainRelief #RehabFix #SpineHealth

  5. Sep 1

    3-Step Sciatica Routine to Reduce Disc Pressure, Nerve Pain & Flare-Ups

    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 sciatica gets worse when sitting, standing up after sitting, driving, or bending forward, your lower back and sciatic nerve may be responding to the way your spine is being loaded.For some people with disc-related sciatica, these everyday positions can repeatedly aggravate their back and leg symptoms. The key isn't avoiding sitting or bending forever—it's finding movements your symptoms respond to and progressively rebuilding your ability to move and load your spine.In this episode, I’ll walk you through a simple 3-step sciatica exercise routine designed around lumbar movement, sciatic nerve mobility, and core stability.🔷 Why sitting and bending forward can aggravate certain sciatica symptoms🔷 How disc irritation can contribute to pain traveling down the leg🔷 A lumbar extension exercise used to address movement sensitivity🔷 How to perform sciatic nerve flossing without aggressively stretching the nerve🔷 A simple plank progression to rebuild core and spinal stability🔷 Why exercise progression matters if you want your improvements to last📲 Work With Me✅ Text “PAIN” to +1 (317) 751-9509 to get my FREE Back Pain Fix Demo and learn more about the Rehab Fix Centralization Process.👉 Apply for my 1:1 Online Low Back Program with Rehab Fix.📸 Follow @rehabfix on Instagram for daily low back pain, sciatica, mobility, and strength tips.⏱ Chapters00:00 – Why Sitting & Bending Can Trigger Sciatica03:18 – Exercise #1: Lumbar Extension04:50 – Exercise #2: Sciatic Nerve Flossing06:31 – Exercise #3: Plank for Core & Spine Stability08:30 – Why Pain Relief Is Only the First Step09:31 – The Centralization Process🔑 Keywords That May Have Brought You Here:Sciatica exercises, exercises for sciatica, sciatica pain relief, how to relieve sciatica, how to fix sciatica, sciatic nerve pain, sciatic nerve exercises, sciatic nerve flossing, nerve flossing for sciatica, sciatica stretches, disc herniation exercises, herniated disc exercises, lumbar disc herniation, disc bulge exercises, bulging disc exercises, lower back pain exercises, lower back pain relief, lumbar extension exercise, lumbar extension for sciatica, cobra exercise for back pain, back pain when sitting, sciatica when sitting, sciatica when driving, leg pain from herniated disc, core exercises for back pain, plank for lower back pain, spinal stability exercises, centralization sciatica, sciatica treatment exercises, Rehab Fix, Dr Grant Elliott#️⃣ Hashtags#Sciatica #SciaticaRelief #SciaticaExercises #DiscHerniation #SciaticNerve #LowerBackPain #BackPainRelief #HerniatedDisc #RehabFix #BackPainExercises

  6. Aug 28

    She Cancelled Her Back Surgery After 3 Weeks: Here’s What She Did

    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’ve been diagnosed with a disc herniation and sciatica and have been told surgery may be your next option, Christina’s story shows why finding the right exercises for your specific symptoms can be so important.Christina came to us with a herniated disc, severe sciatica, and burning pain traveling down her leg after trying multiple approaches. She had been told surgery was the only option left. But after assessing how her symptoms responded to different movements, we built a specific exercise progression—and her scheduled surgery was canceled just 3 weeks after starting the program.In this episode, I’ll walk you through the 3 main exercises and progressions used during this stage of her recovery and explain why simply doing random disc herniation exercises or sciatica exercises may not give everyone the same result.🔷 Why we initially started with a lumbar extension exercise🔷 Why her lateral shift told us we needed to change direction🔷 How side glides were used to address her shift🔷 How we added a dead-bug variation for core and spinal stability🔷 Why we eventually returned to lumbar extension🔷 How centralization helped guide her exercise progression🔷 Why exercise selection, dosage, timing, and progression matter for disc and sciatic nerve symptoms📲 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 through Rehab Fix.📸 Follow @rehabfix on Instagram for daily low back, sciatica, mobility, and strength tips.⏱ Chapters00:00 – Disc Herniation & Sciatica: How She Avoided Surgery02:25 – Exercise #1: Side Glides for Lateral Shift04:13 – Exercise #2: Dead Bug for Spinal Stability05:13 – Exercise #3: Lumbar Extension08:00 – The Centralization Process & Long-Term Recovery🔑 Keywords That May Have Brought You Here:Disc herniation exercises, sciatica exercises, herniated disc exercises, exercises for disc herniation, exercises for sciatica, disc herniation without surgery, sciatica without surgery, avoid back surgery, herniated disc without surgery, sciatica pain relief, sciatic nerve pain, lumbar disc herniation, lumbar extension exercise, side glide exercise, lateral shift correction, centralization sciatica, centralization exercises, lower back pain exercises, lower back pain relief, disc bulge exercises, herniated disc and sciatica, leg pain from herniated disc, core stability exercises, dead bug for back pain, back pain rehabilitation, spine stability exercises, Rehab Fix, Dr Grant Elliott#️⃣ Hashtags#DiscHerniation #Sciatica #HerniatedDisc #SciaticaRelief #SciaticaExercises #LowerBackPain

  7. Aug 25

    3 Best Exercises for Disc Herniation & Sciatica (Skip Decompression)

    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 dealing with a disc herniation, sciatica, or persistent lower back pain, hanging from a pull-up bar or repeatedly using spinal decompression may give you temporary relief—but what happens when the pressure comes right back? In this video, I’ll show you 3 exercises for disc herniation and sciatica that go beyond passive decompression by working on three important areas: spinal stability, lumbar movement, and hip mobility. The goal is to help you actively improve how your lower back functions instead of relying only on temporary unloading. Traditional spinal decompression for sciatica or a herniated disc can feel good in the moment because temporarily unloading the lumbar spine may reduce symptoms. But as explained in the video, hanging alone doesn't train your spinal stability, restore your missing lumbar movement, or improve restricted hip mobility.That’s why we're taking a more active approach. ⏱️ TIMESTAMPS 00:00 – Why Decompression Relief May Not Last 00:52 – How Spinal Decompression Works 01:25 – The Problem With Hanging for Back Pain 02:02 – What Your Disc & Sciatic Nerve Need 02:52 – Exercise #1: Active Decompression 04:41 – Exercise #2: Lumbar Extension 06:41 – Exercise #3: 90/90 Hip Rotations 10:20 – Understanding Centralization 📲 Want a structured plan for your back or sciatica? Text “PAIN” to 317-751-9509 to get a free demo with the Rehab Fix team and learn more about the Centralization Process. 👍 If this video helped, LIKE & SUBSCRIBE for more videos covering disc herniation, sciatica pain relief, sciatic nerve pain, lower back pain, spinal decompression, back mobility, and strengthening exercises. 🔎 Keywords That Brought You Here disc herniation exercises, sciatica exercises, exercises for sciatica, sciatica pain relief, sciatic nerve pain, herniated disc exercises, spinal decompression, spinal decompression exercises, spinal decompression for sciatica, lumbar decompression, lower back decompression, disc bulge exercises, bulging disc exercises, lower back pain relief, lower back pain exercises, lumbar extension exercises, pinched nerve lower back, active decompression, 90/90 hip mobility, hip mobility for back pain, how to fix sciatica, herniated disc treatment#DiscHerniation #Sciatica #SciaticaRelief #LowerBackPain #SpinalDecompression

  8. Aug 21

    Sciatica Hurts When You Stretch? Try 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 hurts when you stretch? Your tight hamstring, glute, or calf may not simply need more stretching. If sciatic nerve pain gets worse after stretching, you could be adding tension to an already irritated nerve. In this video, I’ll show you 3 sciatica exercises for FAST relief designed to improve spinal stability, gently mobilize the sciatic nerve, and restore lumbar extension. If you're dealing with sciatica, a disc herniation, lower back pain, burning leg pain, or pain traveling from your back into your glute, hamstring, calf, or foot, understanding the difference between muscle tightness and nerve tension is important. Many people with sciatica repeatedly stretch their hamstrings, piriformis, glutes, calves, and lower back because everything feels tight. But as explained in the video, those movements can sometimes increase symptoms when the sciatic nerve is already sensitive. Instead of aggressively stretching, this routine focuses on stability, controlled sciatic nerve flossing, and lumbar extension. 📲 Want a personalized recovery plan? 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 Sciatica Hurts When You Stretch 03:28 – Exercise #1: Dead Bug for Spinal Stability 05:22 – Exercise #2: Sciatic Nerve Flossing 06:52 – Exercise #3: Lumbar Extension / Press-Up 08:54 – Centralization Process & Next Steps 🔎 Keywords That Brought You Here sciatica pain relief, sciatica exercises, sciatic nerve pain, how to fix sciatica, sciatica stretches, stretching for sciatica, sciatica hurts when stretching, sciatic nerve flossing, nerve flossing for sciatica, exercises for sciatica, immediate relief for sciatica pain, lower back pain, leg pain, disc herniation, herniated disc exercises, pinched nerve lower back, piriformis pain, hamstring pain, lumbar extension exercises, sciatica treatment at home #Sciatica #SciaticaRelief #SciaticaExercises #SciaticNervePain #LowerBackPain

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4.6
out of 5
53 Ratings

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
    288
  • Rating
    Clean
  • Copyright
    © Dr. Grant Elliott

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