Today we tackle the perennial question: “Will my MRI change what I should do?” Short answer: rarely. Imaging can explain quirks (like why a funky position eases symptoms), but it doesn’t replace learning safe, aggravation-free squats & hip hinges that you already do in daily life. We show how to run “hedged experiments,” record your reps to spot errors fast, and why belts/braces create false security. Plus: sleeping pain (win the day, not the night), DOMS vs relief tools, decompression & inversion (relief, not strength), deadlift progressions, why most adults don’t strength train (and why that’s your edge), SIJ vs lumbar myths, and smart upper-body work that spares your back.Start here → https://backinshapeprogram.com/start/Highlights:🔹 MRI rarely changes the exercises; aggravation-free performance does. Learn the movement, then load it.🔹 “Quirk” positions can relieve symptoms but aren’t rehab—build skill & capacity instead.🔹 Record your squats/hinges; fix what you see. Cautious planning ≠ reckless execution.🔹 Belts/braces: feel good, mislead technique, and don’t protect L4/5–L5/S1—learn to brace yourself.🔹 Night pain: you don’t “fix” sleep—win the daytime so nights calm down.🔹 Sitting can raise lumbar loads; use training to out-capacity daily life.🔹 Deadlift path: hinge → rack pulls → elevated pulls → floor; avoid heavy low-rep work early.🔹 Floor drills (dead bug/marching bridge) = priming, not long-term strength; load the spine safely to actually get stronger.🔹 Upper body: prefer single-arm variants to cut needless spinal load while still training hard.🔹 “Tight” often = weak and lengthened; endless stretching can backfire—build stability first.#backinshape #sciatica #herniateddiscsChapters:00:00:00 Intro & today’s question: do MRIs change rehab?00:02:05 Hedged experiments; choose squats & hip hinges (aggravation-free)00:05:01 Film your reps; plan cautiously, execute precisely00:07:22 Q&A: lumbogenic leg pain (itching/burning — same plan)00:10:48 “False sciatica”/SIJ vs lumbar; stabilise ribcage→pelvis00:13:30 Bridges aren’t strength; why most people need real loading00:14:54 DOMS management (decompression, massage gun, active recovery)00:16:13 Will a herniated disc heal? Annulus, stop flexion-stretches00:20:02 Upper body: single-arm set-ups to spare your back00:23:43 Phase 1: find your true starting point (aggravation-free variations)00:25:35 Manage gardening/DIY days & “care-of-self”00:27:05 Tight hamstrings & poor hinge — progress safely; squat emphasis00:28:32 New to the programme: strategy videos, recording, relief pairing00:34:29 Back belts/back braces: why they backfire00:37:20 Night pain: win the day first00:39:21 Post-surgery sitting & why sitting adds ~40–90% load00:44:26 Step-ups & SLHH: technique to avoid provocation01:07:27 Deadlift roadmap: hinge → rack pulls → elevated → floor