Learn how to fix your pain with our “Centralization Process” here! https://rebrand.ly/ytpainfree

Submit an application to work with us 1:1 and learn how to fix your low back! ⁠www.therehabfix.com/low-back-program⁠

To view hundreds of free low back videos please follow us on instagram at @rehabfix ⁠www.instagram.com/rehabfix⁠

If you feel a sharp “lightning bolt” of pain in your low back or shooting down your leg every time you cough or sneeze, this is not normal, and it’s not just allergies.

That pain is one of the most common signs of a disc herniation or disc irritation in the low back.

In this episode, I break down exactly why coughing and sneezing make disc pain worse, what’s happening inside your spine, and walk you through a simple 3-step process designed to reduce disc pressure, protect the nerve, and help the disc heal instead of re-injuring it over and over again.

💥In this video, you’ll learn:

🔷 Why coughing and sneezing trigger sharp back or sciatic leg pain

🔷 What bending forward + pressure does to an irritated disc

🔷 Why this pain often shoots down the leg, foot, or toes

🔷 How to gently reduce inflammation around the disc

🔷 How to restore controlled spinal movement safely

🔷 And 3 specific movements and positions to reduce disc pressure and protect your spine during flare-upsIf your pain gets worse when coughing, sneezing, sitting, or bending forward — this episode is especially important for you.

⏱ Chapters

00:00 – Lightning Bolt Pain When You Cough or Sneeze

00:40 – Why Coughing & Sneezing Trigger Disc Pain

02:00 – What Needs to Happen for a Disc to Heal

02:16 – Step 1: Cat–Cow to Reduce Inflammation

03:12 – Step 2: Prone Press Ups03:53 –

Step 3: How to Cough or Sneeze Without Re-Injuring Your Disc

04:53 – Reduce Phase vs Rebuild Phase Explained

05:46 – How to Get a Personalized Disc Recovery Plan

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Learn how to fix your pain with our “Centralization Process” here! https://rebrand.ly/ytpainfree

Submit an application to work with us 1:1 and learn how to fix your low back! ⁠www.therehabfix.com/low-back-program⁠

To view hundreds of free low back videos please follow us on instagram at @rehabfix ⁠www.instagram.com/rehabfix⁠

Sciatica pain that gets worse when you stretch is one of the most frustrating and confusing experiences, especially when stretching is supposed to help.

In this video, I explain why certain stretches actually make sciatica worse, what’s really irritating the sciatic nerve, and 3 specific exercises that can safely relieve sciatica pain instead.

💥 In This Video You’ll Learn:

🔹 Why stretching can flare up sciatica instead of helping

🔹 The two main reasons stretches worsen sciatic nerve pain

🔹 How disc pressure and nerve tension affect your symptoms

🔹 Why the problem is often in the lower back, not the leg

🔹 3 safer exercises that reduce nerve tension, pressure, and inflammation

🔹 How to improve blood flow to the sciatic nerve for faster relief

These exercises are gentle, lower-back friendly, and safe for sensitive spines.

They’re commonly used with people dealing with sciatica, disc bulges, herniated discs, and chronic low back pain, especially when traditional stretching hasn’t worked.

Rather than aggressively stretching the nerve, this approach focuses on reducing nerve irritation, unloading the spine, and restoring proper movement so the nerve can heal at the source.

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Learn how to fix your pain with our “Centralization Process” here! https://rebrand.ly/ytpainfree

Submit an application to work with us 1:1 and learn how to fix your low back! ⁠www.therehabfix.com/low-back-program⁠

To view hundreds of free low back videos please follow us on instagram at @rehabfix ⁠www.instagram.com/rehabfix⁠

Low back pain that feels compressed can be incredibly frustrating especially when stretching and decompression only provide temporary relief.

In this video, I explains why decompression doesn’t fix low back pain and what’s actually causing that constant crushed, tight feeling in your spine.

You’ll learn:

Why your lower back feels compressed in the first place

Why decompression machines, hanging, and stretching only work temporarily

The real role of overactive spinal extensor muscles

3 proven movements that reduce compression by improving spine, pelvis, and core function

How to create lasting relief instead of chasing short-term fixes

These exercises are lower-back friendly, safe for sensitive spines, and commonly used with people dealing with disc bulges, sciatica, and chronic low back pain.

This approach focuses on restoring proper core control, pelvic positioning, and spinal stability, not just symptom relief.

⏱️ Video Timestamps (Chapters)

00:00 – Why Your Lower Back Feels Compressed

00:40 – What Causes Low Back Compression

01:01 – What Decompression Really Does (And Why It Fails)

01:33 – How to Fix Compression the Right Way

01:43 – Movement #1: Standing Pelvic Tilt

02:23 – Movement #2: Bracing Leg Lift

03:04 – Movement #3: Bird Dog

03:46 – The Centralization Process Explained

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Learn how to fix your pain with our “Centralization Process” here! https://rebrand.ly/ytpainfree

Submit an application to work with us 1:1 and learn how to fix your low back! ⁠www.therehabfix.com/low-back-program⁠

To view hundreds of free low back videos please follow us on instagram at @rehabfix ⁠www.instagram.com/rehabfix⁠

If bending forward feels like it’s crushing your spine, and every stretch you try only makes your low back feel worse… you’re probably doing the exact opposite of what your spine needs.

Most people are told to stretch their low back, loosen up, or push further into flexion to relieve pain. But for a huge number of people, that advice actually increases disc pressure and keeps symptoms from improving.

In reality, this is often a type of pain called flexion-intolerant low back pain, where bending forward, sitting too long, or rounding your spine makes things worse, not better.

💥 In this episode, I walk you through a completely different approach:

🔷 What flexion-intolerant low back pain actually is

🔷 Why stretching and bending forward can make it worse

🔷 And a simple 3-step extension sequence to reduce disc pressure and restore motion.

Instead of forcing painful ranges, you’ll learn how to guide your spine in the direction it’s missing, helping reduce stress on the disc and calm irritated tissues.

If your pain gets worse the longer you sit, first thing in the morning when putting on socks or shoes, or when trying to stretch your low back — this episode is for you.

⏱ Chapters / Timestamps

00:00 – Why bending forward makes your back worse

00:41 – What Is Flexion-Intolerant Low Back Pain?

01:43 – What Causes Flexion-Intolerant Low Back Pain

02:47 – Step 1: Prone on Elbows (Sphinx)

03:28 – Step 2: Press-Ups for Extension

03:53 – Step 3: Leg lifts for glutes & core activation

04:32 – How to Get a Personalized Plan

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Learn how to fix your pain with our “Centralization Process” here! https://rebrand.ly/ytpainfree

Submit an application to work with us 1:1 and learn how to fix your low back! ⁠www.therehabfix.com/low-back-program⁠

To view hundreds of free low back videos please follow us on instagram at @rehabfix ⁠www.instagram.com/rehabfix⁠

There are many common low back pain strategies people are told to use that often make pain worse instead of better.

In this episode, I break down 5 common things people are told to do for low back pain treatment, things that often seem helpful, but can actually make symptoms worse.

I’m Dr. Grant Elliott, founder of RehabFix, and we’ve helped thousands of people around the world fully recover from low back pain, disc herniations, and sciatica through our 1:1 online coaching program.

💥 What You’ll Learn in This Video

🔹Why resting too much slows your healing

🔹How stretching the wrong way worsens back pain

🔹The danger of “protecting” your spine too much

🔹Why focusing only where it hurts keeps you stuck

🔹Which core exercises might actually make pain worse

🔹Proven, movement-based fixes that help you recover faster

⏱ Chapters / Timestamps

0:00 – Intro: Why your pain isn’t improving

0:38 – Mistake #1: Too much rest

1:50 – Mistake #2: Wrong stretches

3:26 – Mistake #3: Overprotecting your spine

5:08 – Mistake #4: Focusing only on pain location

6:32 – Mistake #5: Core workouts that make pain worse

8:00 – Dr. Grant’s free back pain fix demo

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#️⃣ Hashtags

#BackPainRelief #LowerBackPain #RehabFix #ChiropracticCare #PainFreeLiving #SciaticaRelief #PhysicalTherapy #SpineHealth #PostureCorrection #HealthyBack

Learn how to fix your pain with our “Centralization Process” here! https://rebrand.ly/ytpainfree

Submit an application to work with us 1:1 and learn how to fix your low back! ⁠www.therehabfix.com/low-back-program⁠

To view hundreds of free low back videos please follow us on instagram at @rehabfix ⁠www.instagram.com/rehabfix⁠

Do This in Bed Before Anything Else to Protect Your Low Back.

This is a step-by-step routine you can do without even getting out of bed—and it targets the real restrictions that cause most low back pain.

In this episode, I’ll walk you through a simple movement-based routine designed to unlock the three key areas that commonly overload the low back so you can start feeling relief immediately.

I’m Dr. Grant Elliott, founder of RehabFix, and we’ve helped thousands fully recover from low back pain, disc herniations, and sciatica through our 1:1 online coaching program.

💥 What You’ll Learn in This Video

🔹Why 90% of low back pain is non-specific and not caused by one single issue

🔹How restrictions above and below the low back affect your pain

🔹Why only doing low back exercises may not be enough

🔹The connection between the thoracic spine, hips, and low back

🔹A simple bed-based mobility routine that restores movement where you need it most

🔹Why low back pain is a movement problem that needs a movement solution

🔹What’s missing after pain relief — and how to bulletproof your back long-term

⏱ Chapters / Timestamps

00:00 – Simple Back Pain Routine You Can Do in Bed

00:21 – Why Most Back Pain Isn’t One Single Problem

00:53 – Looking Above & Below the Low Back

01:43 – Exercise 1: Gentle Lumbar Rotation

02:35 – Exercise 2: Hip Internal & External Rotation

03:50 – Exercise 3: Thoracic & Low Back Rotation

04:30 – Exercise 4: Prone Hip Rotation

05:25 – Why Movement Is the Solution

05:33 – Phase 1 vs Phase 2 of Back Pain Recovery

05:53 – The Centralization Process Explained

06:16 – How to Get Your Personalized Plan

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#️⃣ Hashtags

#RehabFix #LowBackPain #BackPainRelief #MobilityTraining #SpinalHealth #CentralizationProcess #PainFreeLiving #AtHomeExercises

Learn how to fix your pain with our “Centralization Process” here! https://rebrand.ly/ytpainfree

Submit an application to work with us 1:1 and learn how to fix your low back! ⁠www.therehabfix.com/low-back-program⁠

To view hundreds of free low back videos please follow us on instagram at @rehabfix ⁠www.instagram.com/rehabfix⁠

If you’ve ever had an MRI or X-ray for your low back pain and wondered.👉 “What exercises should I do based on this diagnosis?”you need to watch this video before doing anything else.In this episode, I break down the most common MRI findings, including disc herniations, degenerative disc disease, stenosis, spondylolisthesis, and pars defects, and explain why imaging alone does NOT tell you what exercises you should do.I’m Dr. Grant Elliott, founder of RehabFix, and we’ve helped thousands fully recover from low back pain and sciatica through our 1:1 online coaching program. What you’ll learn here can save you months (or years) of wasted time, fear, and ineffective treatment.💥 What You’ll Learn in This Video🔹Why MRIs and X-rays often don’t explain your pain🔹Exercises commonly prescribed for MRI findings, and why they often fail🔹When extension vs flexion actually makes sense🔹Why many people have scary MRI findings with ZERO pain🔹How disc bulges, stenosis, and degeneration are often misunderstood🔹Why treating the image instead of the person leads to poor results🔹How to choose exercises based on symptoms and movement, not fear🔹The Centralization Process we use to find the true root cause of pain⏱ Chapters / Timestamps00:00 – Should Exercises Be Based on Your MRI?00:20 – Why Imaging Alone Is Misleading00:38 – Spondylolisthesis Explained02:00 – Pars Defect (Is Your Back “Broken”?)03:05 – Degenerative Disc Disease Truth04:20 – Spinal Stenosis: What Actually Matters05:48 – Disc Bulge & Herniation Explained07:14 – Why Diagnoses Don’t Equal Pain09:25 – How to Get a Personalized Plan🔑 Keywords That May Have Brought You Herewhat exercises to do based on MRIMRI back pain exercisesdisc bulge exercisesherniated disc exercisesdegenerative disc disease treatmentspinal stenosis exercisesspondylolisthesis exercisespars defect back painlow back pain MRI explainedsciatica MRI findingsback pain without surgerycentralization process back painhow to fix back pain naturallydisc herniation rehabdr grant elliott rehabfix#️⃣ Hashtags#RehabFix #LowBackPain #BackPainRelief #SciaticaRelief #DiscHerniation #SpinalHealth #CentralizationProcess #PainFreeLiving

Learn how to fix your pain with our “Centralization Process” here! https://rebrand.ly/ytpainfree

Submit an application to work with us 1:1 and learn how to fix your low back! ⁠www.therehabfix.com/low-back-program⁠

To view hundreds of free low back videos please follow us on instagram at @rehabfix ⁠www.instagram.com/rehabfix⁠

If you’re tired of burning sciatica pain running down your leg, the biggest mistake you’re making is thinking the problem is in your leg, when in reality, the source is almost always your low back.

In this episode, I’ll show you:

🔷The wrong stretches that commonly make sciatica worse

🔷Why stretching your hamstrings or rounding your low back can increase nerve pain

🔷And a simple 3-minute routine that targets sciatica at the source so you can start getting relief today

I’m Dr. Grant Elliott, founder of RehabFix, and we’ve helped thousands fully recover from disc herniations, low back pain, and sciatica through our 1:1 online coaching program.

🟦 What You’ll Learn in This Video

🔷What sciatica actually is (and why it’s often misunderstood)

🔷The two main causes of sciatica: nerve pressure vs nerve tension

🔷Common symptoms like pain with sitting, bending, or stretching

🔷Why low back stretches and hamstring stretches can worsen sciatica

🔷How spinal flexion increases disc pressure and irritates the nerve

🔷A 3-minute sciatica routine designed to reduce disc stress and nerve irritation

🔷Why short-term relief isn’t enough — and what’s required for lasting results

⏱ Chapters / Timestamps

00:00 – Why Your Sciatica Isn’t a Leg Problem

00:38 – What is Sciatica?

01:24 – Common Sciatica Symptoms

01:45 – Stretches That Make Sciatica Worse

02:42 – Do this 3-minute routine for sciatica

02:45 – Exercise 1: Reverse Extension

03:45 – Exercise 2: Thoracic and Hip Mobility

04:30 – Exercise 3: Quadruped scorpion

05:17 – How to Fix Sciatica the Right Way

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#️⃣ Hashtags#RehabFix #SciaticaRelief #LowBackPain #DiscHerniation #BackPainRelief #SciaticaExercises #CentralizationProcess #PainFreeLiving

Learn how to fix your pain with our “Centralization Process” here! https://rebrand.ly/ytpainfree

Submit an application to work with us 1:1 and learn how to fix your low back! ⁠www.therehabfix.com/low-back-program⁠

To view hundreds of free low back videos please follow us on instagram at @rehabfix ⁠www.instagram.com/rehabfix⁠

Is your low back always tight and the pain just won’t go away? Here’s the truth most people never hear.

In this episode, I’ll show you 3 simple at-home low back strength exercises that help bulletproof your back, improve stability, and reduce pain by training the muscles that actually protect your spine.

I’m Dr. Grant Elliott, founder of RehabFix, and we’ve helped thousands of people fully recover from low back pain, disc herniations, and sciatica through our 1:1 online coaching program.

What You’ll Learn in This Video:

• Why strengthening doesn’t make muscles tight

• How weak muscles create tightness

• When stretching worsens disc-related back pain

• The role of glutes & erector spinae in spinal stability

• 3 simple at-home exercises for low back strength

• Why strength alone isn’t enough for pain relief

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⏱ Chapters / Timestamps: 

00:00 – Tight Low Back? Here’s Why Stretching Fails

00:32 – Strengthening a muscle does NOT make it tight

01:16 – Guarding, Weakness, and Nervous System Sensitivity

01:35 – Why Stretching Can Worsen Disc & Nerve Pain

02:19 – Muscles You MUST Strengthen for Low Back Stability

03:03 – Exercise 1: Reverse Plank (Low Back Focus)

03:45 – Exercise 2: Reverse Plank (Glute & Hamstring Bias)

04:18 – Exercise 3: Chinese Plank

05:03 – Why Strength Alone Isn’t Enough

06:06 – The Centralization Process Explained

#️⃣ Hashtags#RehabFix #LowBackPain #BackPainRelief #BulletproofBack #CentralizationProcess #SciaticaRelief #DiscHerniation #BackExercises #PainFreeLiving #erectorspinae #reverseplank#chineseplank

Learn how to fix your pain with our “Centralization Process” here! https://rebrand.ly/ytpainfree

Submit an application to work with us 1:1 and learn how to fix your low back! ⁠www.therehabfix.com/low-back-program⁠

To view hundreds of free low back videos please follow us on instagram at @rehabfix ⁠www.instagram.com/rehabfix⁠

📲 Work With MeText “PAIN” to +1 (317) 751-9509 and get my FREE Back Pain Fix Demo

Apply for my 1:1 Online Low Back Program: www.therehabfix.com/low-back-program

Hundreds of free videos on Instagram: @rehabfix → www.instagram.com/rehabfix

If you have disc pain, sciatica, or just feel like your lower back is compressed all the time, these 3 simple at-home decompression techniques will help you relieve pressure, reduce nerve pain, and create space in your lumbar spine—no equipment required.

In this video, I walk you step-by-step through:

✅ Gravity-based decompression using a table, bench, or countertop

✅ Push-up style decompression for gentle spinal separation ✅ Upper-body hanging decompression for spinal gapping ✅ How to safely combine decompression with extension for disc bulges

✅ What to do if decompression makes pain worse or only gives temporary relief💡

Why it works:

Decompression creates space in your spine, reduces pressure on discs and nerves, and helps fluid return to the area. Combined with the Centralization Process, these exercises can help you achieve lasting relief, improve disc stability, and get back to normal movement.

⏱ Chapters / Timestamps:

00:00 – Introduction: 3 Ways to Decompress at Home

00:11 – Who This is For: Sciatica, Disc Pain, or Compression 00:34 – Why Decompression Works

01:09 – Gravity-Based Table Decompression

02:09 – Push-Up Style Decompression

03:01 – Variations & Intensity Tips

04:04 – Upper-Body Hanging Decompression

05:10 – Temporary Relief vs. Long-Term Fix

06:10 – The Centralization Process for Lasting Pain Relief 06:52 – Free Demo & Subscribe

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