In this session, we take a deep dive into the mechanics of lower limb rehabilitation, specifically focusing on the step up. Many people struggle with stability and "jarring" the back during this movement. We break down exactly how to perform the side step up variation to maintain a neutral spine, using a "kickstand" approach to standardise depth and ensure you are building strength without risking aggravation. This is critical for translating rehab into daily movements like climbing stairs or stepping off kerbs safely.We also address a common misconception regarding stiffness and flexibility. Many sciatica sufferers believe they need to regain flexion through stretching exercises like child’s pose or knee hugs. However, the average adult spends over nine hours a day sitting, meaning the lumbar spine is often "stuck" in flexion already. We explain why adding more flexion via yoga or nerve flossing can prevent the annular fibres of a herniated disc from knitting back together, and why prioritising stability and a neutral spine is the superior route to long-term pain relief.Finally, we discuss the dangerous gap between "rehab strength" and "real-world load." Using a specific case study of a member who felt great after treatment but relapsed after moving a tumble dryer, we highlight the importance of progressive overload. You must build your tolerance in the programme (Phase 3 and 4) to exceed the demands of your daily life. If your rehab only involves light movements, you remain vulnerable when life requires you to lift something heavy or awkward.Key Topics Covered🪜 The Step Up: Detailed technical breakdown of how to perform step ups without jarring the lower back, including why the side step up is often a safer starting point than the forward variation.🏥 Microdiscectomy Recovery: Why being told "don't do X" after surgery is lazy advice. We discuss the necessity of learning to squat and hinge immediately post-op so you can sit, stand, and move safely while the tissues heal.🏋️‍♂️ Returning to Deadlifts: Answering the fear of lifting after injury. We explain why the hip hinge is an essential life skill—you will eventually have to pick something up off the floor, so it is better to condition your body to do it correctly than to avoid it forever.⚡ Nerve Flossing & Stretching: A critical look at why nerve flossing and child’s pose often feel good temporarily (by opening the spinal canal) but can delay healing by repeatedly stretching injured neural pathways and disc tissues.🌅 Morning Routine: Practical advice for dealing with morning stiffness. Instead of stretching immediately, allow the inflammation to drain naturally by walking and maintaining an upright posture before attempting any relief work.Chapters00:00 Introduction00:35 Master the Step Up Technique02:25 The Side Step Up Variation07:25 Do You Need More Flexion?08:50 The Problem with Sitting 9.5 Hours a Day11:05 Is Deadlifting Safe After Injury?15:05 Post-Microdiscectomy Advice & Safety18:15 Neck Pain & "Tech Neck" (C4-C7)20:25 Breathing Techniques During Exercise25:40 The Best Morning Routine for Stiffness27:40 Spinal Stenosis & Disc Bulges33:45 Cycling with Back Pain36:05 When to Increase Weight (Progressive Overload)45:40 "I've Tried Everything" (Chronic Pain Strategy)51:30 The Truth About Sciatic Nerve Flossing57:50 Choosing the Right Office Chair01:08:15 The Tumble Dryer Story (Avoiding Relapse)#BackPainRelief #SciaticaRecovery #HerniatedDisc