In this live Q&A session, we dive deep into the practicalities of recovering from a herniated disc and managing chronic sciatica. A major theme of this discussion is the critical difference between simply "doing exercises" and following a structured rehabilitation strategy. We explore why random strengthening efforts often fail and how to properly sequence movements—starting with foundational stability work like the dead bug and progressing to loaded functional movements like the squat and hip hinge—to build genuine resilience without aggravating your symptoms.We also address common gym dilemmas, specifically why the back extension machine often complicates recovery and why the bird dog exercise, while popular, may not be the best starting point for those with significant instability. The conversation highlights the importance of sensory feedback; using the floor during a dead bug provides a reference point for the lumbar spine that the bird dog cannot offer, making it safer for beginners learning to engage their core correctly.Finally, we tackle the frustration of "clean" MRI reports in the face of debilitating pain. We explain why a radiologist’s report of "normal" changes doesn't negate your pain, and how inflammation and congestion within the spinal canal can cause severe nerve irritation even without a massive mechanical compression. Whether you are dealing with morning stiffness, struggling to straighten your leg due to hamstring tightness, or wondering if steroid injections are worth it, this session covers the essential mechanics of healing.Key Topics Covered🔫 Massage Guns & Symptom Management: How to use percussive therapy not just for relief, but to aid in warming up despondent muscle groups like the hamstrings before stretching.🐞 Dead Bug vs Bird Dog: Why the dead bug is the superior choice for early-stage rehab due to the feedback provided by the floor, preventing accidental arching of the lower back.🏋️ Gym Modifications: Why you should avoid the back extension machine and pull-ups during recovery, and how to use a box or block to safely limit depth in your squats.🩻 The "Clean" Scan Paradox: Understanding why you might experience severe pain despite a doctor telling you your MRI looks "normal" or "clean."Chapters00:00 Introduction01:30 Massage Guns for Hamstrings02:40 Basic Exercises for Herniated Discs05:00 Strategy vs Random Exercise06:30 Hamstring Stretch Mechanics09:05 Gym Work: Pull-ups & Back Extensions13:00 Dead Bug vs Bird Dog18:10 How Spinal Decompression Works20:20 Nerve Pain When Straightening Legs22:15 Overcoming Squat Plateaus27:40 Can a Herniated Disc Heal?35:40 Why Sciatica is Worse in the Morning41:30 Managing Knee Injuries During Rehab49:50 Clean Scans but Constant Pain58:35 Thoughts on Steroid Injections#Sciatica #HerniatedDisc #LowerBackPain