Today’s live is all about stabilising the lumbar spine after a disc injury or sciatica. We show you how to keep the spine still while you move, then build from the floor up with the six essentials: Dead Bug, Marching Bridge, Squat, Hip Hinge, Step-Up, and Single-Leg Hip Hinge. You’ll learn why these beat endless stretching, how to judge progress (by capacity, not symptoms), and how to avoid common traps (e.g., relying on belts/braces).Q&A covers: knee pain with squats (how to modify), whether hip thrusts or heavy shrugs make sense (and when), “centralisation” misconceptions (don’t wait to start rehab), decompression/IDD nuances, towel decompression comfort over time, and using load as your “healed for what?” yardstick.Start here → https://backinshapeprogram.com/start/Highlights:🔹 Keep the spine still; build control first.🔹 The six moves: Dead Bug, Marching Bridge, Squat, Hinge, Step-Up, SLHH.🔹 Progress by capacity (load/range), not pain swings.🔹 Belts/braces ≠ protection at L4/5–L5/S1.🔹 Decompression done right; towel work gets easier.#backinshape #sciatica #herniateddiscsChapters:00:00:00 Intro: stabilise your lower back00:01:15 Exercises rule: spine stays still00:03:16 Dead bug — setup & common errors00:04:59 Marching bridge — stability, not glute builder00:05:01 Squat & hip hinge — daily-life patterns00:11:29 Darren: stretching alone vs structured rehab00:17:27 Step-up & single-leg hip hinge progressions00:23:26 Jay: hip thrusts later — setup risks explained00:28:59 Oscar: are shrugs safe? manage spine load00:31:25 Sue: knee pain — doorway squat & hinge bias00:36:19 Tito: don’t wait for centralisation — start rehab00:42:36 Belts & back braces — why they don’t protect L4/5–L5/S100:45:27 Decompression/IDD — testing & softer-force approach00:57:29 Ahmed: “healed for what?” use load as a measure00:59:48 Towel decompression discomfort → tolerance01:01:36 Wrap-up & next steps