In Episode 248 we give a clear tour of the program: where to find the Courses (Phases 1→4), how the Core Relief Work runs alongside training, how to use Strategy → Tutorials → Live Routine, and exactly how often to do the Phase 1 live workout. We also cover: belts/braces (why they don’t protect L4/5–L5/S1), a safe bed-to-stand sequence, doorway-squat calibration for long femurs, how to pace training days (e.g., hamstrings after a hard day), sitting at work, and loads more member Q&A. Start here → https://backinshapeprogram.com/start/Highlights:🔹 Course map: Phases 1→4 + Relief Work, and how to follow Strategy → Tutorials → Live Routine.🔹 Phase 1 frequency: follow the live routine pace; progress across sets you can keep up with.🔹 Belts/braces: create false security and don’t protect L4/5–L5/S1—build neutral-spine skill instead.🔹 Bed-to-stand demo: roll to side, neutral spine, legs off, then feet under → brace → stand.🔹 Q&A: warm-ups, hamstrings day, stability ball, walking pain, mid-back twinges, bracing cues, knees in squats, sitting at work, epidural “what now?”, surgery decisions, weighted vests, curves/Denneroll, timelines.#backinshape #sciatica #herniateddiscsChapters:00:00:00 Intro & today’s questions (Ep. 248)00:01:58 Courses tab tour: Phases 1→4 + Relief Work (how they fit)00:03:02 Phase 1 approach: Strategy → Tutorials → then Live Routine00:04:36 How often to do the live routine; why pace matters00:05:47 Following Phase 1 at pace (keep-up sets vs resting sets)00:08:00 Belts/braces: why they don’t protect L4/5–L5/S1 (skip them)00:11:58 Phase 1 live routine length (≈33 mins) & link context00:12:47 Bed-to-stand: neutral roll, legs off, feet under → stand00:14:49 New & flared? Win the day (relief + careful practice)00:16:44 Doorway-squat drill (long femurs, balance, depth)00:22:00 “Will life be the same at 25 after L5/S1 extrusion?” timelines00:25:46 Oscar: heavy day done—hamstrings tomorrow? pacing advice00:27:05 Sitting on a stability ball—pros & cons depend on posture00:27:45 Walking with hamstring/buttock pain—don’t push through00:30:43 Spondy (L5/S1) but sharp mid-back pain? likely separate00:38:34 Core bracing explained; ditch confusing “lateral breathing” cues00:44:02 Warm-up question (legacy vs current routines)00:44:55 Brad: step-up causes knee pain—control & load tweaks00:48:42 Paul: odd knee pain with squats; barefoot & depth checks00:50:51 Phase 1 sets & reps: 5×10 guidance in the live routine00:51:26 Sitting at work: recline/perch/mix, plus double-down on rehab00:53:26 “Neutral a long time = weak?” No—this uses muscles00:54:44 Epidural relief—use the window to nail technique00:56:57 Surgery/fusion talk—progress first, keep date, reassess01:06:19 Terry: “pain-free for 6 years”—nice one!01:06:47 Weighted vest: distribute evenly front/back01:07:03 Alexandra: discs elsewhere? curves & Denneroll basics01:12:16 Ismail: nights worse—technique, not mileage, drives progress01:13:29 Back to weightlifting—skill first, then load (individual)