If you’re still doing knee-hugs, Child’s Pose and “cat-camel” while being told to avoid squats/hinges… that’s why you’re stuck. Today we show how to turn rehab into something that actually works: control the spine first, practise real-life patterns (squat = chair-stand, hip hinge = pick-up), and then build capacity with sensible loading. We also demo towel decompression vs cobra (elongation/traction beats extension-compression), explain why sitting can add ~40–90% lumbar load, and how to stop relying on relief that feels good but slows healing. Post-partum & post-microdiscectomy notes included, plus why the Roman chair is a gimmick for most backs.Start here → https://backinshapeprogram.com/start/Highlights:🔹 PT ≠ rehab if it’s all flexion “stretches” — you need strength & stability.🔹 Your day beats your hour: practise neutral sit↔stand and chores, then load.🔹 Towel decompression vs cobra: traction + elongation, not just bending back.🔹 Sitting = +~40–90% lumbar load — build capacity beyond daily demands.🔹 Microdiscectomy isn’t the fix; education + structured rehab are.#backinshape #sciatica #herniateddiscsChapters:00:00:00 Why your back pain isn’t getting better — overview00:00:35 “PT isn’t helping” — dissecting what you’re actually doing (knee-hugs/child’s pose etc.)00:02:20 The hour vs the other 23: daily habits make or break recovery00:04:30 Why we use squat & hip hinge (chair-stand & pick-up) in early rehab00:07:15 Post-partum example: learn to brace → floor drills → real-life patterns00:10:20 Spinal stenosis Q: focus on the injury, not just pain-relief tricks00:13:45 “I can’t feel my core” — how to truly engage (dead bug done right)00:16:40 Real-life transfer: how to brace & push a stuck door safely00:18:55 Sitting loads explained (why 40–90% more) + posture nuance00:22:30 Doughnut analogy, posterior ligaments & why bulges go back/side00:26:10 Capacity vs daily demand: why symptoms persist until the gap closes00:30:40 Microdiscectomy: what surgery does (and doesn’t) — rehab starts now00:35:05 Roman chair vs hip hinge: why gadgets don’t transfer to life00:38:40 Lateral shift myths — build strength first, tweak asymmetries later00:41:10 Classes (F45) & return to sport: earn it with objective milestones00:44:40 Weight loss & tissues: don’t chase it with back-provoking cardio00:47:30 “When is it chronic?” timelines & how to get unstuck00:50:10 Q&A rapid-fire + wrap-up & what to do next