🔥 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

🔎 Dead Hangs for Back Pain, Herniated Discs & Sciatica – Are They Safe?🤔👉 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/dead-hangs-for-back-pain-herniated-discs-and-sciatica-are-they-safe/

Many people turn to dead hangs for spinal decompression, but are they actually helping—or could they be making things worse?In this video, we’ll break down:✅ How dead hangs affect spinal disc pressure✅ When they might aggravate a bulging or herniated disc✅ Safer alternatives for decompression (bed & towel methods!)✅ Inversion tables vs. dead hangs – which is better?✅ Why decompression alone isn’t enough & the role of strength trainingIf you’re looking for a safe and effective way to relieve back pain, sciatica, or a herniated disc, we’ve got you covered! Watch now to find out what’s best for your spine. 🏋️‍♂️💡#BackPainRelief #DeadHangs #SciaticaHelp #HerniatedDisc #SpinalDecompression #InversionTable #LowerBackPain #healthyspine Chapters:0:00 Introduction1:06 Understanding Disc Pressure2:58 the Bulging Disc8:11 Safe Alternatives12:15 Inversion Tables Vs Dead Hangs14:51 What’s Missing?17:24 Overview: Final Thoughts

💪 How to Strengthen Your Bulging Disc & Overcome Back Pain! 🏋️‍♂️👉 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/2025/02/how-to-strengthen-your-bulging-disc-and-overcome-back-pain-even-if-youve-struggled-before/

If you’ve been told to "be careful" with your bulging disc or avoid lifting altogether, you might be holding back your recovery!In this video, we’ll break down:🔹 Why your disc isn’t as fragile as you think🔹 How discs can actually get stronger with the right stimulus🔹 Why avoiding spinal loading could be keeping you in pain🔹 The best exercises to progressively strengthen your spine🔹 How to safely introduce axial loading (without making things worse!)By using the right progressive strength training and core stability exercises, you can reduce pain, build resilience, and regain confidence in movement! 🚀#BulgingDisc #BackPainRelief #SpinalHealth #StrengthTraining #DiscHealing #LowerBackPain #CoreStrength #BackInShapeChapters:0:00 Introduction1:19 Your Bulging Disc4:19 Can Bulging Heal?6:31 Disc Strengthening9:15 Don’t Avoid Load11:49 Common Mistakes15:32 Strategy For Progress19:28 Overview: Final Thoughts

💡 L4 L5 Disc Surgery… Now L5 S1 Is Herniated?! 😨 What You NEED to Know!

📚 Resources:📖 https://backinshapeprogram.com/2025/02/question-i-had-l4-l5-disc-surgery-now-my-l5-s1-is-herniated/

Many people experience a new herniation or reinjury after disc surgery—why does this happen, and how can you prevent it?In this video, we’ll break down:🔹 Why disc surgery doesn’t fully fix the problem🔹 The real reason discs don’t heal properly🔹 How daily habits & poor movement patterns lead to reinjury🔹 Why common post-surgery rehab guidance is flawed🔹 Essential movements & relief practices to protect your spineIf you've had L4 L5 microdiscectomy or are dealing with L5 S1 herniation, this is a must-watch to help you avoid further damage and finally build a stronger, more resilient back!#HerniatedDisc #DiscSurgery #L4L5 #L5S1 #BackPainRelief #SpinalHealth #Rehabilitation #BackInShape Chapters0:00 Introduction0:54 A Look At The Spine1:53 Back Surgery4:58 Why Wasn’t It Healing?8:21 Post Surgical Support9:40 Avoiding Future Disc Bulges13:46 Overview: Final Thoughts

🚀 Back Pain Recovery: The Road to Healing! 🏋️‍♂️🔙

📚 Resources:📖 https://backinshapeprogram.com/2025/02/back-pain-the-road-to-recovery/Recovering from herniated discs, back pain, or sciatica isn’t always a straight path—there will be setbacks! But when you understand the recovery process, you’ll know what to expect and how to stay on track.

In this video, we’ll cover:✅ Why setbacks happen & how to handle them✅ The difference between daily strain & exercise strain✅ The 3 key stages of back pain recovery✅ How to avoid common mistakes & relapses✅ The best way to build strength and resilience in your back!Recovery is possible when you approach it the right way! Watch now to take control of your back health and pain-free future.#BackPainRecovery #HerniatedDisc #SciaticaRelief #SpineHealth #RehabJourney #BackInShape #PostureFixChapters0:00 Introduction1:05 Your Capacity1:37 Daily Life2:25 Your Exercise3:06 Stage 1: Beginning In Pain5:08 Stage 2: Early Rehabilitation8:03 Biggest Mistake12:34 Stage 3: Late Stage Rehabilitation17:53 Overview: Final Thoughts

🚨 Tailbone Pain When Sitting? Here’s What You Need to Know! 🪑🔥

📚 Resources:📖 https://backinshapeprogram.com/2025/02/sitting-on-coccyx-causing-pain/

If you’re struggling with coccyx pain or tailbone soreness while sitting, the real cause might not be what you think! ❌ Many times, it’s actually coming from your lower back.

In this video, we break down:✅ Why sitting can trigger tailbone pain✅ The right way to sit to avoid discomfort 🪑✅ How poor posture puts pressure on your lower back✅ 3 essential steps to relieve and fix the issue for good! 💪Don’t just mask the pain—fix the root cause! Watch now to learn how to sit comfortably and rebuild your back health.#TailbonePain #CoccyxPain #LowerBackPain #PostureFix #BackInShape #Sciatica #SpineHealthChapters0:00 Introduction0:28 Sitting Correctly1:16 Sitting On Your Tailbone1:56 Why The Tailbone Hurts?5:01 Pillar 1: Education5:39 Pillar 2: Relief6:12 Pillar 3: Rehab7:34 Overview: Final Thoughts

💪 How to Rebuild a Strong Back After a Herniated Disc! 🏋️‍♂️

📚 Resources:📖 https://backinshapeprogram.com/2025/01/build-a-strong-back-after-a-herniated-disc-hip-hinge-guide/

A herniated disc doesn't have to mean chronic back pain! 🚫🔥 In this video, we break down the 1 essential movement for lower back recovery—the hip hinge—and how to progress safely from rehab to full strength.✅ What You’ll Learn:🔹 Why the hip hinge is key for back health 🏗️🔹 Step-by-step progressions—from beginner to advanced🔹 How to avoid common mistakes & prevent future injuries 🚨🔹 The final goal: lifting safely with confidence 🎯No gimmicks, just science-backed rehab strategies! Master this movement, regain control, and get back to living pain-free.🎥 Watch now & take control of your recovery!#LowerBackPain #HerniatedDisc #BackInShape #Deadlift #HipHinge #SciaticaRelief #StrongerBackChapters0:00 Introduction1:19 Why Is Hip Hinge So Important?2:43 Never Lifting?3:48 Tips For Hip Hinge7:36 The Goal Of The Hip Hinge10:11 Level 1: Simple Hip Hinge12:14 Level 2: Banded Hip Hinge13:49 Level 3: Goblet Hip Hinge15:58 Level 4: Low Hold Hip Hinge18:02 Level 5: Barbell Hip Hinge19:35 Level 6: Rack Pull Hip Hinge21:40 Level 7: Deadlifts22:31 Safely Build Hip Hinges23:42 Overview: Final Thoughts