🧘‍♂️ Can the Cobra Stretch Fix Your L5/S1 Herniated Disc?👉 Need Help With Your Back Pain? Check this full video out now "Fixing Back Pain Master Class" https://www.youtube.com/watch?v=QIYFt7qQbJw 📚 Resources:📖 https://backinshapeprogram.com/2025/05/can-the-cobra-stretch-fix-your-herniated-disc-at-l5s1/

It might feel good… but is it really helping? 🤔 In this video, we break down why the cobra stretch isn’t always the best move for L5/S1 disc injuries—and what to try instead for real relief and long-term healing.🚫 The truth about cobra stretch & spinal instability✅ A smarter stretch that actually supports your spine🏋️‍♂️ Why strength—not just stretching—is key to recoveryWatch now and learn how to heal smarter, not harder! 💥 Check out the Back In Shape Program for step-by-step support.#HerniatedDisc #CobraStretch #L5S1 #BackPainRelief #SciaticaHelp #DiscInjury #SpineHealth #BackInShape #FixYourBack #HerniatedDiscRecovery #LowBackPain #RehabTipsChapters:0:00 Introduction1:08 The Worst Movement2:40 Evaluating The Cobra5:28 Lack Of Stability6:33 Congestion & Stenosis7:38 Cobra Stretch Alternative9:52 Avoid This Mistake13:07 Overview: Final Thoughts

😖 Is Sitting Making Your Sciatica Worse?👉 Need Help With Your Back Pain? Check this full video out now "Fixing Back Pain Master Class" https://www.youtube.com/watch?v=QIYFt7qQbJw 📚 Resources:📖 https://backinshapeprogram.com/2025/05/is-sitting-making-your-sciatica-worse/Sitting can trigger sharp, burning sciatic nerve pain—but why? 🪑🔥 This video breaks down how sitting overloads your spine, why that worsens sciatica, and what you can do to fix the real issue for long-term relief.✅ Learn what’s really causing your pain📉 Stop wasting time on stretches that don’t work🏋️‍♂️ Build strength to sit pain-free againStart healing with the Back In Shape Program 💪#SciaticaRelief #BackPainHelp #FixSciatica #SciaticaRecovery #BackInShape #SpineHealth #RehabThatWorks #StopSciatica #SciaticNervePain #BackPainSupportChapters:0:00 Introduction0:32 Cause Of Sciatica2:00 Lifting With Sciatica2:37 Always Load Bearing3:31 Spinal Loading Seated4:55 Recovering From Sciatica

❗Treating Sciatica: What If You’ve Got It All Wrong?❗👉 Need Help With Your Back Pain? Check this full video out now "Fixing Back Pain Master Class" https://www.youtube.com/watch?v=QIYFt7qQbJw 📚 Resources:📖 https://backinshapeprogram.com/2025/05/treating-sciatica-what-if-youve-got-it-all-wrong/Still in pain despite physio, massage, injections—or even surgery? You might be missing the real cause. In this video, we break down why most sciatica treatments fail and what actually works for long-term relief.💥 You’ll Learn:- Why sciatica is a symptom, not the root problem.- How daily habits may be sabotaging your healing.- Why passive treatments alone won’t fix your back.- The power of spine-stability & the “Core 5” exercises.- How to turn your recovery into lasting results💡 Forget quick fixes. Start building the foundation your spine needs to heal—for good.#SciaticaRelief #BackPain #FixYourSciatica #SpineHealth #CoreExercises #ChronicPain #backinshape Chapters:0:00 Introduction0:53 Misunderstanding Sciatica1:31 False Expectations2:13 Your Injury Is Healing2:43 Why It’s Not Getting Better?5:01 Fixing Sciatica For Good5:34 Building Support And Stability6:41 What About Treatment?10:35 Overview: Final Thoughts

🔥 Why Your Sciatica Exercises Make The Pain WORSE (And How To Fix It) 🔥👉 Need Help With Your Back Pain? Check this full video out now "Fixing Back Pain Master Class" https://www.youtube.com/watch?v=QIYFt7qQbJw 📚 Resources:📖 https://backinshapeprogram.com/2025/04/why-your-sciatica-exercises-make-the-nerve-pain-worse/

Are your sciatica exercises actually making your nerve pain worse? You’re not alone—and in this episode, we break down why that happens, what it really means, and how to adjust your approach for better, safer results.👣 Here’s What You’ll Learn:- Why pain during exercise isn’t always a bad sign.- How to interpret pain as feedback, not failure. - The real purpose of spine stability exercises.- Why some popular sciatica drills (like nerve flossing) aren’t helping your healing.✅ The Right Exercises for Sciatica Relief:We're talking about true spine stability work—exercises like squats, hip hinges, and core drills like the Dead Bug. These movements teach you to keep your spine still while your body moves, which is crucial for healing.🤔 Pain During Exercise? Ask These 2 Key Questions:- Did I just perform that rep incorrectly? (Try again with better form)- Is this version of the exercise just too advanced for me right now? (Scale back!)💡 Pro Tip:Work within aggravation-free levels while still challenging yourself. Half reps, regressions, or tweaks in technique are all part of the process.🚫 Avoid This Critical Mistake:Don’t give up just because pain shows up. It doesn’t mean you’re broken or that the movement is wrong for you. It means you’ve found your current limit—which is exactly where you need to work!🔬 Think of Your Rehab Like a Lab:Every exercise is a controlled experiment. You’re learning, refining, and improving your spinal control in the safest environment possible. Just like a toddler learning to walk—there will be missteps, and that’s okay.🎥 Watch now to understand how to unlock real progress in your sciatica rehab and stop letting fear or frustration hold you back.#SciaticaRecovery #NervePainRelief #SpineStability #CoreTraining #BackPainHelp #FixYourSciatica #DeadBugExercise #RehabMistakes #StrengthThroughHealing #PainFreeProgressChapters:0:00 Introduction1:04 The Right Exercises1:42 Why Spine Stability?2:21 The Value Of Pain5:51 Avoid This Mistake6:50 Fixing In The Lab

💥 Healing Herniated Discs in the Low Back – What You NEED to Know 💥👉 Need Help With Your Back Pain? Check this full video out now "Fixing Back Pain Master Class" https://www.youtube.com/watch?v=QIYFt7qQbJw 📚 Resources:📖 https://backinshapeprogram.com/2025/04/healing-herniated-discs-in-the-low-back/

Being diagnosed with a herniated disc can feel overwhelming, but here’s the truth: surgery is rarely needed, and full recovery IS possible. In this video, we’ll walk you through how herniated discs actually heal, the real science behind disc repair, and what you can do starting today to rebuild your back.🎯 What You’ll Learn:- What a herniated disc really is.- How the body heals a disc naturally (and why yours may not be healing yet).- Why “forever damaged” is a myth.- What it means to rebuild your disc and return to a strong, pain-free life.📉 Why Healing Can Be Slow:- Low blood supply to spinal discs.- Constant mechanical stress from daily life.- Minor re-aggravations that slow progress.- No way to "brace" the spine like a limb injury.💪 But There’s Good News:Discs can adapt, strengthen, and remodel—just like muscles and bones. Even if your disc never returns to its original form, that doesn't mean you can’t live a fully active, unrestricted life.🛠️ 3-Phase Healing Plan✅ Short-Term Strategy:- Stop making it worse.- Use relief drills (like our Back Pain Relief Routine).- Learn to move with spine neutrality.- Build a safe foundation with the Core 5 For Spine Health.✅ Medium-Term Strategy:- Gradually increase resistance within pain-free ranges.- Strengthen surrounding muscles for support and protection.- Remodel the disc by slowly reintroducing load.✅ Long-Term Strategy:- Stay consistent over months and years.- Continue progressive resistance.- Rebuild collagen and disc resilience for lasting change.🏁 It’s not about getting back to where you were—it’s about becoming even stronger than before. Most people never reach their true physical potential before injury… now is your chance to build it right.#HerniatedDisc #BackPainRelief #SpineHealth #DiscRecovery #SciaticaRelief #CoreExercises #FixYourBack #RehabStrategy #SpinalHealing #MRIReality #LongTermRecoveryChapters:0:00 Introduction1:04 What Is A Herniated Disc?3:53 Expect Your Disc To Be Healing4:51 Limitations On Disc Healing8:57 Never The Same Again9:09 Had You Peaked?10:51 Forever Handicapped13:04 Rebuild The Disc

🚫 Fake Sciatica? The Truth About Piriformis Syndrome 💥👉 Need Help With Your Back Pain? Check this full video out now "Fixing Back Pain Master Class" https://www.youtube.com/watch?v=QIYFt7qQbJw 📚 Resources:📖 https://backinshapeprogram.com/2025/04/fake-sciatica-the-problem-of-piriformis-syndrome/https://youtu.be/_SyuYRs0ViYhttps://youtu.be/S-gJL-qdI38Is Piriformis Syndrome the real cause of your sciatica-like symptoms? Short answer: No. It’s time to clear up this common misdiagnosis and explain why chasing “Piriformis Syndrome” might be wasting your time—and making things worse.What You’ll Learn in This Video:- Why Piriformis Syndrome isn’t a real diagnosis. 🔍 - The actual cause of sciatica symptoms (hint: it’s your lumbar spine!).- The dangers of focusing on piriformis stretches that round your back. ⚠️- How to stop chasing shadows and start real recovery.📉 Why Piriformis Syndrome Falls Apart:- No diagnostic tests to confirm it.- Overlaps completely with lumbar spine injuries (L4/L5, L5/S1).- Doesn’t explain why the piriformis would suddenly spasm.- Ignores the role of spinal nerve control over all glute and leg muscles.💡 What Actually Works for Sciatica:✔ Fix Part 1: Relief- Decompression drills (like towel & bed decompression).- Spine-friendly hip stretches.- Contrast therapy for nerve inflammation.✔ Fix Part 2: Rehab- Build spinal stability with the Core 5 for Spine Health(Dead Bug • Marching Bridge • Squat • Hip Hinge • Step Up).✔ Fix Part 3: Education- Learn how to move and train your spine safely in everyday life.- Prevent relapses and re-injury by mastering your rehab strategy.🚀 Stop wasting time on fake fixes. Start targeting the real cause of your pain.#PiriformisSyndrome #SciaticaRelief #FakeSciatica #BackPain #SpineHealth #SciaticNerve #CoreExercises #RehabRight #LumbarSpine #FixYourBackChapters:0:00 Introduction0:46 What Is Piriformis Syndrome?1:45 it Doesn’t Makes Sense2:14 The Real Cause Of Sciatic Symptoms4:38 Avoid Wasting Time6:17 Fix Part 1: Relief7:32 Fix Part 2: Rehab8:16 Fix Part 3: Education

🔥 Hip Hinge Tutorial: The Best Exercise for Herniated Disc Recovery! 💪👉 Need Help With Your Back Pain? Check this full video out now "Fixing Back Pain Master Class" https://www.youtube.com/watch?v=QIYFt7qQbJw 📚 Resources:📖 https://backinshapeprogram.com/2025/04/hip-hinge-tutorial-best-herniated-disc-recovery-exercise/

If you're dealing with back pain, sciatica, or a herniated disc, the hip hinge is one of the BEST exercises for recovery. It strengthens your core, spine, and movement coordination while allowing you to safely scale the load as you progress. Plus, it's accessible to everyone, no matter where you're starting from!🚨 Common Mistakes to Avoid:- Rounding your lower back like a fishing rod instead of hinging at the hips.- Squat-hinging—mixing a squat and a hinge instead of focusing on one.✅ Solution: Learn proper mechanics using band drills and self-recording!Hip Hinge Progression Levels:Level 1: Hand sliding hip hinge – ideal for beginners Level 2: Standard hip hinge – mastering the movement Level 3: Banded hip hinge – added resistance for control Level 4: Goblet hip hinge – first step into weighted training Level 5: Low hold hip hinge – introducing heavier dumbbells/kettlebells Level 6: Barbell hip hinge – a.k.a. Romanian Deadlift (RDL) Level 7: Barbell Deadlift – the final step to full strength! 🎯 Bonus:Cable pull-throughs for glute activation 🍑👉 Why This Matters:The hip hinge builds spinal resilience, prevents setbacks, and reinforces proper movement patterns—so you can move pain-free for life! Learn it, use it, and master it!🎥 Watch now to start building a stronger, healthier back today!#HerniatedDisc #BackPainRelief #Sciatica #HipHinge #SpineHealth #Deadlifts #StrengthTraining #RehabChapters0:00 Introduction0:48: Mistakes & Tips4:10 Instructions For Practice4:30: Using A Band6:24 Hand Slides7:55 Shadowed Hip Hinge8:29 Progressing With Load8:57 Band Variation9:45 Goblet Version10:14 Low Hold Version11:13 Barbell Version12:03 Deadlift Version13:21 Cable Pull Through Comments

🛑 When Should You Add Spinal Flexion to Your Rehab? 🤔👉 Need Help With Your Back Pain? Check this full video out now "Fixing Back Pain Master Class" https://www.youtube.com/watch?v=QIYFt7qQbJw 📚 Resources:📖 https://backinshapeprogram.com/2025/03/recovery-from-back-pain-when-to-add-flexion/If you’ve been following our videos, you know that spinal flexion (forward bending, knee hugs, etc.) is NOT recommended early in back pain recovery. But does that mean you should never do it? Not necessarily!✅ Before You Even Consider Adding Flexion:- Axial Loading: You should be able to squat or hip hinge 75-100% of your bodyweight pain-free- Hip Mobility: Your hips should have good mobility in all ranges to reduce strain on your lower back- Full-Body Strength: By achieving the above, you’ve built resilience in your discs, ligaments, and spine🛠 Who Actually Needs Flexion Training?- Athletes in sports like BJJ or MMA who experience forced flexion under load- If you’ve evaluated your spinal mobility and truly lack flexion in daily life- If you’re pain-free and have met the prerequisites for safe progression🚨 Most people won’t even need to add flexion-specific training! By the time you meet the strength & mobility requirements, your back pain is likely gone and flexion becomes a natural part of daily movement again.🎯 Want to recover smarter and avoid unnecessary setbacks? Watch now!#BackPain #Sciatica #SpineHealth #HerniatedDisc #InjuryRecovery #Fitness #RehabChapters0:00 Introduction1:27 Axial Loading2:33 What This Means?4:39 Then You Can Consider4:57 One: Sports6:09 Two: Mobility7:30 Three: Range Of Motion8:44 Overview: Final Thoughts

🚨STOP Making This Back Pain Mistake!🚨👉 Need Help With Your Back Pain? Check this full video out now "Fixing Back Pain Master Class" https://www.youtube.com/watch?v=QIYFt7qQbJw 📚 Resources:📖 https://backinshapeprogram.com/2025/03/back-pain-one-movement-to-prevent-healing/If you have low back pain, sciatica, or a herniated disc, there’s one movement that’s stopping your recovery—yet it’s the first thing doctors and therapists often tell you to do! ❌🔴 The #1 Movement Keeping You in Pain:Forward bending (spinal flexion) may feel good temporarily, but it actually worsens inflammation, strains injured discs, and delays healing. Exercises like knee hugs, child's pose, and nerve flossing might give relief in the moment but undo your progress over time.💡 Why This Happens:- Spinal flexion increases pressure on injured discs & nerves- It stretches weakened ligaments, preventing recovery- Your body moves as a unit, so injured areas take the most strain✅ What to Do Instead:Ditch the endless flexion stretches and focus on movements that build strength & stability. A proper squat protects your spine, strengthens your core, and helps you move pain-free in daily life! 🏋️‍♂️🎯 Want a proven strategy to fix your back pain for good? Watch now and start healing smarter!#BackPain #SciaticaRelief #HerniatedDisc #LowerBackPain #Fitness #SpineHealth #injuryrecovery Chapters:0:00 Introduction1:06 Why They Are Recommended3:24 Why Flexion Is Bad?5:53 Lack Of Control9:00 It Lacks Purpose10:17 A Different Strategy15:12 Overview: Final Thoughts

🔎 Healing a Herniated Disc for Good – 5 Essential Steps💡👉 Need Help With Your Back Pain? Check this full video out now "Fixing Back Pain Master Class" https://www.youtube.com/watch?v=QIYFt7qQbJw 📚 Resources:📖 https://backinshapeprogram.com/2025/03/healing-a-herniated-disc-for-good/

Lower back herniated discs are a major cause of back pain and sciatica, affecting countless people every day. Whether it's a minor bulging disc at L4-L5 or a severe herniation at L5-S1, understanding the right approach is key to lasting relief and recovery. In this video, we’ll guide you through a proven 5-step process to heal your herniated disc for good!✅ Step 1: Understanding the Root Cause – What happens to your discs and why they herniate.✅ Step 2: Stop Making It Worse – The everyday habits and movements that could be aggravating your pain.✅ Step 3: Smarter Relief Strategies – How to reduce strain and decompress your spine safely.✅ Step 4: Learn to Stabilize Your Spine – Essential exercises to protect your discs and prevent further injury.✅ Step 5: Rebuild Strength & Resilience – How to safely reintroduce load and prevent future flare-ups.Common Mistakes to Avoid:❌ Incorrect stretching (Child’s Pose, Sciatic Nerve Flossing, etc.).❌ Over-reliance on short-term pain relief without strengthening.❌ Ignoring stability exercises that protect your spine.🎯 A Smarter Approach to Recovery:- Decompression techniques (Towel method, bed decompression).

- Contrast therapy to reduce inflammation.

- Core 5 Stability Exercises (Dead Bug, Marching Bridge, Squat, Hip Hinge, Step-Up).

- Gradual Strength Progression to restore disc health.Following this structured approach can help you heal your herniated disc and get back to the activities you love—pain-free! 🔥💪➡️ Ready to take the next step? Check out our Back In Shape Program for expert guidance and structured recovery!#HerniatedDisc #SciaticaRelief #LowerBackPain #SpineHealth #BackPainRelief #CoreStability #SpinalDecompressionChapters:0:00 Introduction0:57 Understand Your Disc2:49 Loss Of Stability4:04 Impossible Control4:43 Exploit Your Disc7:37 Stop Making It Worse8:53 Wrong Stretches10:59 A Relief Strategy12:45 Unload Your Disc14:37 Reduce Swelling17:32 Learn Stability19:16 Evaluate Stability19:44 The Best Exercises21:40 Long-Term Results