Why are herniated disc/sciatica symptoms so rough first thing in the morning—and what should you actually do? Today we explain the real reason (overnight congestion, not “bad sleep”), why knee-hugs/Child’s Pose and big twisting backfire, and the exact get-out-of-bed & first-15-minutes routine: roll to the side, sit, feet under → brace → stand, then potter about while the stiffness drains. We demo quick core engagement (“belly pop”), smart use of contrast bathing & towel/bed decompression, and how to get to the floor when you’re tight. Plus Q&A: “Does strength just mask pain?”, physio routines that aren’t rehab, spondy/QL aches, DOMS vs RDL form, office tweaks, surgery/injection waitlists, stenosis (soft vs hard tissue), SIJ myths, and the hyperlordosis illusion. Start here → https://backinshapeprogram.com/start/Highlights:🔹 Morning misery ≠ “you slept wrong” — it’s overnight inflammation; small upright movement helps drain it.🔹 Avoid high-amplitude flexion on waking (knee-hugs, big knee-rocks); use neutral-spine transitions instead.🔹 Exact bed → stand sequence and a simple core “belly pop” drill you can do while the kettle boils.🔹 Relief that helps: contrast bathing + towel/bed decompression; when to use them.🔹 Rehab beats daily life for safety; squat & hinge skills scale from living room to gym and change tissue capacity.#backinshape #sciatica #herniateddiscsChapters:00:00:00 Why mornings hurt: congestion, not “bad sleep” (disc analogy + ankle sprain example)00:02:40 Don’t start with knee-hugs/Child’s Pose or big knee-rocks (high-amplitude = provocative)00:05:10 The safe bed → side-sit → feet under → brace → stand sequence (neutral spine)00:07:15 First 10–20 mins: robe on, walk about, avoid long toilet sits/twisty chores00:09:20 Belly-pop core drill & wall-posture check while the kettle boils00:11:05 Contrast bathing & where towel/bed decompression fits (relief, then get moving)00:13:30 How to get on/off the floor when tight (use supports; aim for neutral)00:17:00 “Does strength mask pain?” — why capacity changes are objective, not a cover-up00:20:30 Rehab vs daily life: why the coached squat/hinge is safer than your day’s random loads00:23:10 DOMS or flare? RDL hamstring soreness, form checks, and don’t blame the last set if you sat all day after00:26:00 Office tricks: light recline, forearm support, micro-decompression in the chair00:28:30 Start on the bed if floor transitions provoke; progress honestly (see change faster)00:31:10 Waiting months for injections/surgery? Why you should rehab now (and often won’t need them)00:35:00 “How you feel” is a poor metric — use load & technique milestones to track healing00:38:30 Disc & discectomy explained (cleanup vs fixing the annulus)00:43:40 Spinal stenosis 101: soft vs hard tissue causes; training + relief combo00:48:20 SIJ myths, belts, and why stabilising ribcage→pelvis is the real fix00:54:10 “Hyperlordosis” without imaging — why appearances mislead; measure properly first00:58:40 Q&A wrap and next steps for members (upload your squat/hinge videos)