Today we fix core engagement (use breathing-led bracing, not pelvic tucks), and we reframe the “best stretch for sciatica”: relief tools help short-term, but lasting change comes from technique → repeatability → then load on squat/hinge patterns. We also cover plateau-busting (micro-progress with smaller jumps & last-set tests), DOMS vs flare-ups, kit choices (DBs/KBs → barbell), where to read free education, osteoporosis safety, daily frequency when pain has shifted from sharp to dull, IDD expectations, knees-over-toes with BIS, incomplete cauda equina context, hip work for spondy, post-microdiscectomy principles, and even how to safely push a stuck door (brace first, then press).Start here → https://backinshapeprogram.com/start/Highlights:🔹 Core engagement that transfers: breathe out, brace, spine stays neutral (don’t “tuck” first).🔹 Sciatica relief vs rehab: direct/indirect relief helps; progress comes from strength done aggravation-free.🔹 Beat plateaus: smaller load jumps, last-set experiments, and easier life-day when testing.🔹 DOMS vs flare: verify form (video), expect normal back tension on hinges if spine stays still.🔹 Post-MD & spondy: same neutral-spine rules—greater precision, fewer errors.#backinshape #sciatica #herniateddiscsChapters:00:00:00 Welcome & plan for today’s live00:00:45 Core engagement that works (breath-led brace vs pelvic tilt) — Josey & others00:05:30 Best “stretch” for sciatica? Relief categories & what actually repairs tissue — Afrasiab00:11:00 Plateau help: micro-loading, jumper trick, last-set testing, lighter life-day — Tara00:16:40 DOMS vs flare-up & extension pain context — Harsh00:19:20 No kettlebell? DBs first; barbell when hinge ≥ ~20 kg — Esoterjc00:21:40 Free education while you save for the programme — Danielle00:23:50 Osteoporosis + vertebral fracture: why BIS can be the safer part of the day (with GP input) — Sally00:28:10 How often per day? Phase-based frequency when pain is now dull/numb — Karizzu00:31:00 IDD expectations: what to notice early & why pairing with rehab matters — Cristian00:34:20 “Exercise is dangerous” fear after bands — how to restart safely — Sally (friend)00:38:00 Knees-Over-Toes with BIS: hips/hinge focus while protecting the spine — TeslaPlatinum00:41:30 Incomplete cauda equina: why careful guidance beats doing nothing — Danielle00:44:10 Hip strengthening for spondy: squat, hinge, step-up, SLHH — Camila00:45:40 Knee imaging thoughts (what a scan changes—and doesn’t) — TeslaPlatinum00:48:10 When to increase weight in Phase 4 (rediscovery vs last-set bump) — DSD00:51:00 Member experiences (education matters) — James00:52:10 Will that twinge with pants/slumping ever go? capacity & hip mobility — CowEatingAnt00:54:40 Bed/desk decompression shocks: move/exit carefully — Nirav00:56:30 Post-microdiscectomy vs herniation: same rules, tighter precision — Olue00:58:10 Push a stuck door safely: brace → press (real-life transfer) — PatricE01:00:00 Wrap-up & what to do next