Back In Shape Podcast

By Back In Shape

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... more

· Health & Fitness

33 ratings

FAQs about Back In Shape Podcast:

How many episodes does Back In Shape Podcast have?

The podcast currently has 185 episodes available.

Back In Shape Podcast episodes:

January 31, 2025 Bird Dog Tutorial: A Great Core Stability Exercise For Low Back Pain
🐦‍⬛ Bird Dog Exercise Tutorial: Strengthen Your Core, Stabilize Your Back 💪
📚 Resources:
📖 https://backinshapeprogram.com/2024/11/bird-dog-tutorial-a-great-core-stability-exercise-for-low-back-pain/
🌟 Why Bird Dog?
Core Stability: This exercise enhances your ability to maintain a neutral spine while moving, crucial for back pain relief and prevention.
Safe Progression: Build from basic to advanced levels at your own pace, ensuring correct form throughout.
📝 Tutorial Overview:
Level 1: Start with partial movements of arms or legs.
Level 2: Progress to full arm or leg extensions, one at a time.
Level 3: Combine arm and leg movements in half reps.
Level 4: Full Bird Dog - extend opposite arm and leg fully.
Level 5-6: Advance to bear walks, moving forwards, backwards, or sideways for dynamic core engagement.
🔧 Technique Tips:
Maintain Neutral Spine: Use an object on your sacrum to ensure no twisting or arching.
Engage Core: Focus on core activation to prevent spine movement.
Slow & Steady: Control is key; speed can lead to loss of form.
🚫 Progression Note:
While weights or bands can be used, they're often less effective for core stability at advanced levels. Instead, use Bird Dog as a warm-up leading into other strengthening exercises.
💡 Final Thoughts:
Versatility: Perfect for beginners to advanced exercisers, aiding in both rehab and core strength maintenance.
Complementary Exercises: Incorporate with squats, hip hinges, and step-ups for a comprehensive back rehab program.
👉 Get Started:
Follow this tutorial to add the Bird Dog to your routine for back health. For more, explore our exercise library or join the Back In Shape Program.
#mobility #CoreStability #BackPainRehab #BirdDogExercise
Chapters:
0:00 Introduction
0:25 How To Use This Tutorial
1:37 Main Objectives
3:00 Level One
5:16 Level Two
7:41 Level Three
9:19 Level Four
11:25 Level Five
12:44 Level Six
13:55 Using Weights & Bands
14:51 Expert Strategy
15:55 Overview: Final Thoughts
...more
18min
January 24, 2025 Spondylolisthesis Stretch For Back Pain & Sciatica Relief
🔓 Unlocking Relief: Spondylolisthesis Stretch for Back Pain & Sciatica 🧘‍♂️
📚 Resources:
https://backinshapeprogram.com/2024/11/spondylolisthesis-stretch-for-back-pain-sciatica-relief/
🌐 Understanding Spondylolisthesis:
Learn why avoiding extreme spinal movements is crucial but doesn't limit your relief options.
🧣 The Towel Stretch Solution:
How to Perform:
- Gently supports the spine's natural curve without forcing extension, ideal for those with spondylolisthesis.
- Roll a towel to a foam roller size.
- Lie on your back, knees bent, insert towel under your lower back.
- Relax into the stretch, focusing on neutral spine support, not extension.
Duration can vary from 20 seconds to 5 minutes.
💡 Why It Works:
Gentle Decompression: Reduces pressure on spinal discs.
Supports Natural Alignment: Aids in maintaining the spine's natural curvature without aggravating the condition.
Versatile: Easily adjustable for comfort, ensuring it's effective for various levels of spondylolisthesis.
🚫 Important Precautions:
- Avoid rolling down or up over the towel directly.
- Do not twist or lift your bum to remove the towel; roll off to the side.
- Keep legs bent during the stretch to minimize L5/S1 extension.
🏋️‍♂️ Long-Term Management:
Combine with exercises for spine control to enhance recovery.
Focus on hip hinge and squat movements to strengthen supporting structures around the spine.
✨ Your Path to Relief:
This stretch is just one part of a comprehensive approach to managing spondylolisthesis. Commit to rehabilitation for lasting back health.
#mobility #SpondylolisthesisRelief #BackPainStretch #sciaticasolutions
Chapters:
0:00 Introduction
1:13 The Big Challenge
3:37 The Towel Stretch
4:59 Questions About The Stretch
6:16 What The Towel Is Doing?
8:38 Towel Mistakes To Avoid
11:57 Long-Term Relief
13:10 3 Principles For A Strong Back
...more
16min
January 17, 2025 A Guide To Low Back Surgery For Back Pain & Sciatica
🔍 Your Roadmap to Back Surgery for Pain Relief: Insights, Strategies, and Recovery Tips 🌤️
📚 Resources:
📖 https://backinshapeprogram.com/2024/10/a-guide-to-low-back-surgery-for-back-pain-sciatica/
🚨 Is Surgery the Answer?
Before you commit to low back surgery for pain or sciatica, explore this comprehensive guide designed to inform and possibly transform your journey.
🔑 Key Points:
Avoiding Emergency: Understand that most back surgeries are scheduled, giving you time to prepare or potentially avoid the procedure.
Prehabilitation: Learn why and how to engage in exercises like the Dead Bug, Squat, Hip Hinge, and Step Up to strengthen and control your spine, possibly negating the need for surgery.
✨ Outcomes You Can Achieve:
Outcome 1: Prehab work might lead to enough improvement that surgery becomes unnecessary.
Outcome 2: If surgery is still required, you'll be better equipped for a successful recovery.
📋 Surgery Strategy:
Pre-Surgery: Prepare with questions for your surgeon to clarify expected outcomes and recovery timelines.
Post-Surgery: Continue with rehabilitation exercises, using your surgery as a stepping stone to better back health.
🏆 Empower Your Recovery:
Whether you're looking to avoid or prepare for surgery, this guide provides the knowledge and exercises to enhance your spine's resilience and your quality of life.
#BackSurgeryGuide #SciaticaRecovery #spinehealth
Chapters:
0:00 Introduction
0:44 The Good News
1:46 Non-Emergency Back Surgery
4:07 Prehab Strategy
7:34 Outcomes Of Rehab
9:51 Your Back Surgery Framework
14:18 After Back Surgery
16:10 Overview: Final Thoughts
...more
19min
January 10, 2025 3 Best Exercises For Sciatica & Back Pain
🚨 Conquer Sciatica & Low Back Pain with These 3 Key Exercises! 🏆
📚 Resources:
📖 https://backinshapeprogram.com/2024/10/3-exercises-to-fix-your-sciatica-for-good/
🔥 Break the Cycle of Pain:
Learn the essential exercises that fortify your lower back, turning weakness into strength.
1️⃣ The Dead Bug: Start with the basics of core stabilization. Ideal for all levels, this exercise trains you to control and protect your spine from daily strains. 📹 Watch our tutorial for perfect form!
2️⃣ The Squat: Master this daily movement to prevent back injuries and build foundational strength safely. Discover how to squat without pain and why it's crucial for lasting back health. 📹 Check the squat guide for pro tips!
3️⃣ The Step Up: Tackle life's asymmetrical loads with confidence. This exercise enhances your ability to stabilize under uneven stress, mimicking real-life scenarios like climbing stairs or lifting. 📹 Step up your game with our detailed video!
🌟 Empower Yourself:
These aren't just exercises; they're your tools for recovery. Understand how to use pain as feedback to fine-tune your technique and strengthen your back effectively.
👉 Start Today: Don't let back pain dictate your life. Dive into our video, embrace these exercises, and take the first step towards a pain-free existence.
#mobility #SciaticaSolutions #BackStrength #FitnessHealing
Chapters:
0:00 Introduction
0:55 Only You Can Do It!
2:12 Basic Stabilisation
2:54 Why This Exercise?
5:30 Common Mistakes
7:38 Dead Bug: Demo
9:47 Dead Bug: How To Practice
10:07 Upright Stabilisation
11:35 How This Helps
13:57 Pain When Squatting
15:52 Sciatica Squat Hack
17:06 Squat: Demo
18:36 Squat: How To Practice
19:27 Off Balance Stability
20:28 The Stability Challenge
21:30 Main Mistake To Avoid
22:25 Step-Up: Demo
23:38 How To Progress
24:25 Commit To This!
25:44 Fixing Mistakes
27:55 Overview: Final Thoughts
...more
30min
January 03, 2025 Overcome Chronic Back Pain With This Simple Strategy
🔍 Discover the #1 Hack to Alleviate Chronic Back Pain! 🩹✨
📚 Resources:
📖 https://backinshapeprogram.com/2024/10/hack-to-overcome-chronic-back-pain/
💡 Key Insights:
Identify Daily Flare-Ups: Learn how everyday movements might be sabotaging your back health.
Simple Home Hack: Use simple sticky tape to monitor and correct your posture. 🩹
Rebuild Confidence: Start creating a 'database of reasons' to believe in your recovery with each small win.
Modify to Heal: Adjust daily activities with core control techniques to prevent back strain. 🧘‍♂️
🚀 Start transforming your back health today! Watch now to turn the corner on chronic pain with this easy, insightful hack.
#backpainrelief #BackPainRelief #healthhack
Chapters:
0:00 Introduction
0:32 Reason For Flare-Ups
3:12 Consequences Of Flare-Ups
5:58 Take Back Control
7:03 Use Tape Test
10:23 Building Hacks
12:19 Long Term
...more
17min
December 27, 2024 Are New Year Resolutions To Get In Shape Causing Low Back Pain?
🔥 Are New Year Fitness Resolutions Causing Your Back Pain? 🏋️‍♂️💢
📚 Resources:
📖 https://backinshapeprogram.com/2024/12/are-new-year-resolutions-to-get-in-shape-causing-low-back-pain/
🌟 New Year, New Challenges:
As gyms get crowded with resolutions to get fit, many inadvertently set themselves up for back pain with improper workouts.
🔍 Step-by-Step Guide to Safe Fitness:
Step 1: Self-Evaluation - Consider your fitness level before diving into intense regimes. If you're starting from scratch, proceed with caution.
Step 2: Choose Wisely - High-intensity classes like HIIT or bootcamps might not suit beginners, risking injury due to complex movements without foundational skills.
Step 3: Smart Exercise Selection - Opt for:
Simple, controlled movements like bench press, rows, squats.
Incorporate light cardio like the elliptical.
Practice with lighter weights or bodyweight first, focusing on technique.
Step 4: Skip the Jumps - Avoid high-impact exercises like burpees or squat jumps if you're new; they're more risk than reward at this stage.
Step 5: Back Care Essential - Implement these practices to prevent back pain:
Bed Decompression - A gentle stretch to unload your spine.
Towel Stretch - Support your spine's natural curve to reduce disc pressure.
Contrast Bathing - Manage inflammation with alternating hot and cold therapy.
🎁 Bonus Tips:
Use massage guns to alleviate muscle tension and stiffness from new workouts.
Stretch regularly to keep hips mobile, preventing compensatory back strain.
📹 Follow Along:
Check out our linked routines for practical demonstrations on how to care for your back during your fitness journey.
👉 Embrace Fitness Wisely:
With these strategies, you can enjoy your fitness goals without the back pain setback. If you need structured guidance, explore our Back In Shape Program membership.
#NewYearFitness #BackPainPrevention #SafeWorkouts
Chapters:
0:00 Introduction
1:21 Step 1: Be Honest
2:19 Step 2: Workouts & Classes
4:38 Step 3: Compound Exercise Technique
9:06 Step 4: Avoid Impact
10:33 Step 5: Daily Back Care
11:10 Practice 1: Bed Decompression
12:31 Practice 2: Towel Stretch
13:29 Practice 3: Inflammation Control
14:32 Bonus Practices
...more
17min
December 20, 2024 Quick Neck Pain Relief Routine At Home
🧘‍♂️ Quick Fix for Neck Hunchback - Your Daily Routine! 🧘‍♂️
📚 Resources:
📖 https://backinshapeprogram.com/2024/10/neck-hunchback-routine-to-fix-it-fast/
Struggling with that unsightly "tech neck" or "text neck"? Today's routine addresses the hunchback posture that many face due to prolonged screen time. Here's how you can start correcting it:
Understanding the Issue:
Tech Neck: A modern spin on the "dowager's hump," caused by constant forward head posture, especially from smartphone use.
The Routine:
Designed for daily practice, this 4-part routine targets the causes and effects of neck hunchback:
1. Chest Opening Stretch:
How: Use a doorway to stretch one arm at a time, pulling your chest open to counteract forward shoulder slump.
Duration: 30 seconds per arm, repeat twice.
2. Engage Middle Back Muscles:
Exercise: Perform "W-Raises" to strengthen the mid-back.
How: Imagine squeezing your shoulder blades together while holding a "W" with your arms. For added resistance, use a band.
Reps: Aim for 10-15 reps.
3. Modified Chin Tuck:
Why Modify: Traditional chin tucks might worsen modern neck alignment issues.
How: Use a towel or band to support your neck while tucking your chin, keeping your gaze forward or slightly up.
Reps: 10-15 slow reps.
4. Neck Towel Stretch:
Relaxation: Lay with a rolled towel supporting the natural curve of your neck.
Duration: 20 seconds to 5 minutes.
Pro Tip: Consider investing in a "Neck Cloud" for enhanced neck support.
Additional Resources:
Dive deeper into neck pain relief strategies with our podcast on whiplash or explore our Complete Neck Pain Relief Program for long-term solutions.
Start today to straighten out that tech neck! Keep your posture in check and embrace this routine for a healthier, pain-free neck.
#NeckHunchbackFix #TechNeck #PostureImprovement #HealthRoutine
Chapters:
0:00 Introduction
0:41 Chest Stretch
1:51 W Raise
4:13 Modified Chin Tuck
7:04 Towel Stretch
8:44 Overview: Final Thoughts
...more
10min
December 13, 2024 Complete Dead Bug Tutorial To Fix Back Pain For Good
Mastering the Dead Bug for Back Pain Relief - Step-by-Step Guide 🔍
📚 Resources:
📖 https://backinshapeprogram.com/2024/10/dead-bug-tutorial-for-back-pain/
This video offers a detailed tutorial on adapting the Dead Bug exercise to suit various stages of back pain recovery, ensuring it becomes a pivotal part of your rehabilitation process. Here's what you'll get:
Avoiding Common Mistakes:
Avoid arching or flattening your back. These movements can exacerbate pain by wrongly engaging or disengaging your spine.
Tips for Success:
Start on the Bed: If floor exercises are too challenging initially.
Use Your Hands: Feel for correct core engagement.
Small Towel: Place under your lower back to prevent common errors.
Progression of Dead Bug Variations:
Level 1 - Psoas Engagement: Focus on single leg lifts.
Level 2 - Table Top: Both legs to 90 degrees.
Level 3 - Toe Taps: Gentle taps on the floor.
Level 4 - Half Reps: Extend leg halfway.
Level 5 - Full Dead Bug: Fully extend legs.
Level 6 - Advanced: Add hand-knee press for more core work.
Why Progress Through Levels?
Each level increases in difficulty, helping you build strength and control without risking injury.
Additional Recommendations:
Combine with squats and hip hinges for comprehensive back health.
For further guidance, explore the Back In Shape Premium Membership.
Ready to strengthen your core and alleviate back pain? Follow this tutorial to transform your approach to back pain relief! 💪
#DeadBugExercise #BackPainRelief #PhysicalTherapy #CoreStrength #healthathome
Chapters:
0:00 Complete Dead Bug Tutorial
07:07 Mistakes & Tips
1:51 Instructions For Practice
2:17 Psoas Variation
3:10 Table Top Variation
4:17 Toe Tap Variation
5:08 Half Rep Variation
6:34 Standard Dead Bug
7:31 Advanced Variation
8:59 Final Thoughts
...more
10min
December 06, 2024 Should You Exercise With Severe Back Pain Or Sciatica?
🎯 Should You Exercise with Severe Back Pain? Here's Your Answer! 🎯
📚 Resources:
📖 https://backinshapeprogram.com/2024/09/should-you-exercise-with-severe-back-pain-or-sciatica/
Feeling overwhelmed by back pain and the thought of exercising? 🏃‍♂️💨 This video dives deep into why you shouldn't avoid all movement just because your back hurts. Here's what you'll learn:
🔍 Understanding Exercise: We redefine "exercise" as purposeful activity aimed at improving or maintaining health, not just any physical effort.
📉 Daily Strain: Even daily activities like walking or sitting can be considered "exercises" for someone with back pain. Without control or purpose, these actions might worsen your condition.
🏋️ Purposeful Activities for Recovery:
Relief Activities: Immediate relief without long-term benefits, like lumbar towel decompression and hip mobility stretches.
Core Engagement: Learn to activate your core for better spinal support.
Inflammation Management: Techniques like icing to reduce pain and stiffness.
🔥 Three Levels of Activity for Healing:
1. Technical Mastery: Gain control over your spine's movements.
2. Finding Intensity: Use resistance safely to challenge your back without pain.
3. Rebuilding Back Health: Gradually increase resistance to foster strength and adaptation in your lower back.
💪 Best Activities for Recovery:
- Modified Dead Bug: Learn spine stability lying down.
- Squats: Master this for real-life applications.
- Step-Ups: Enhance asymmetrical spine control.
🌟 The Takeaway: Daily life is full of movement, but without purpose, these can harm your back. Purposeful activities, tailored to your pain level, can lead to recovery.
👉 Ready to Start? Follow along with our linked tutorials or join the Back In Shape Program for personalised guidance.
#BackPain #ExerciseWithPain #PhysicalTherapy #HealthRecovery #wellness
Chapters:
0:00 Introduction
0:39 Exercise Definition
1:10 Activities With Purpose
3:31 Activities For Relief
7:25 Long-Term Results
11:15 Specific Activities For You
15:24 Overview: Final Thoughts
...more
18min
November 29, 2024 Back Pain Relief Routine You Can Do At Home
🌟 Back Pain Relief at Home: A Stretching Routine That Targets the Cause 🌟
📚 Resources:
📖 https://backinshapeprogram.com/2024/09/back-pain-relief-routine-you-can-do-at-home/
Battling with back pain? This video presents a simple yet effective routine specifically designed to address the underlying issues causing your discomfort, not just offer temporary relief! Here's what you'll discover:
🔄 Routine Breakdown:
When & How Often: Perform 2-3 times daily or as needed. Each session lasts about 10 minutes.
Live Demonstration: Follow along with the video for correct execution.
🔧 Focus Areas:
1. Hip Mobility Stretches:
- Hamstring Stretch: Learn to do it without rounding your back.
- Hip Flexor Stretch: No back arching to avoid exacerbating sciatica.
- Glute Stretch: Keep your back straight to prevent further strain.
Benefits: These movements increase hip flexibility, reducing the workload on your lower back.
2. Lower Back Decompression:
- Bed Decompression: A gentle way to mimic spinal decompression treatments at home.
- Towel Decompression: Enhances the natural curve of your lower back, easing pressure on your discs.
Benefits: These stretches not only alleviate immediate discomfort but also target the pressure points in your lower back safely.
✨ Additional Relief Tools:
- Contrast Bathing: Post-routine to manage inflammation.
- Massage Gun Use: Pre-routine to ease muscle tension effectively.
📈 This routine is great for immediate relief, but combine it with strengthening exercises for a lasting solution.
Explore further with our "Fixing Back Pain Masterclass" or get comprehensive guidance with the "Back In Shape Program".
Get ready to move beyond temporary fixes and towards a healthier back with this easy-to-follow routine. Watch now for a pain-free life! 🚀
#BackPain #HomeExercises #SciaticaRelief #PhysicalTherapy #HealthAndWellness
Chapters:
0:00 Introduction
0:26 Why Stretches Help?
0:49 How Stretches Help?
2:32 Correct Technique
5:09 Routine Overview
7:13 Routine Starts
...more
19min

FAQs about Back In Shape Podcast:

How many episodes does Back In Shape Podcast have?

The podcast currently has 185 episodes available.

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Back In Shape Podcast

FAQs about Back In Shape Podcast:

How many episodes does Back In Shape Podcast have?

Back In Shape Podcast episodes:

FAQs about Back In Shape Podcast:

How many episodes does Back In Shape Podcast have?

More shows like Back In Shape Podcast

Starting Strength Radio

Anything Goes with James English

Huberman Lab

ZOE Science & Nutrition