Your body is trying to heal every day—nerves and discs included. Today’s live shows how everyday habits (the way you sit, stand up, bend, and “rest”) often block that process, and what to do instead: start with technical control (learn to brace and keep the spine still), then build capacity with the Core 5 (Dead Bug, Marching Bridge, Squat, Hip Hinge, Step-Up) before adding load. We cover realistic timelines, why bed-rest backfires, when clinic tools (IDD/laser) are useful, and how to use objective milestones to know you’re improving. Q&A includes spondylolisthesis priorities, “dips & bench?”, bird-dog vs dead bug, microdiscectomy timelines, NHS vs private care, acupuncture, DDD labels, side plank, and load targets (20% → 45% → 100% body-weight).Start here → https://backinshapeprogram.com/start/Highlights:🔹 Your nerves & discs heal—stop the daily re-aggravation.🔹 Begin with technique: brace, keep the spine still, then add load.🔹 Core 5 beats random stretches; practise in daily life.🔹 Clinic tools (IDD/laser) = adjuncts, not a substitute for rehab.🔹 Track progress with clear load targets (20% → 45% → 100%).#backinshape #sciatica #herniateddiscsChapters:00:00:00 Intro — your body heals00:00:29 Nerves & discs heal themselves00:01:31 When daily life blocks healing (Chelsea)00:03:21 Start in bed: learn to engage your core00:04:13 Core 5: dead bug, bridge, squat, hinge, step-up00:06:38 Capacity markers: walking/driving durations00:06:52 Tito: dips & bench? Rehab first00:07:28 Re-injury examples: “water bottle” & socks00:12:19 19yo with spondylolisthesis — priorities & hip mobility00:34:45 NHS vs private; getting real help (plus IDD/laser context)00:36:58 Bird dog vs dead bug — why we prefer dead bug00:40:01 Alternating squat & hinge days (MJCer)00:41:31 Acupuncture? Only as temporary relief00:48:08 Microdiscectomy: what’s safe at ~3–4 weeks00:48:28 DOMS & stiffness: manage hips to protect your back00:49:51 DDD label — what it means (and doesn’t)00:51:08 Side plank vs plank; low-load ab options00:55:08 Sitting load & milestones (20% → 45% → 100%)01:06:14 Wrap-up & next steps