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 been avoiding leg workouts because of a herniated disc or sciatica, this video will completely change how you look at training your lower back.

Most people are told to stop lifting, avoid squats, and stay away from leg exercises when their lower back hurts. But the truth is: your spine is not fragile, and avoiding movement can actually make your lower back weaker over time.

In this episode, I’ll walk you through a complete lower back-friendly leg workout designed specifically for people dealing with herniated discs, sciatica, nerve tension, or chronic lower back pain.

You’ll learn:

🔷 Which leg exercises are safest for disc herniation & sciatica

🔷 Why some “safe” exercises still flare up your nerve pain

🔷 How to modify leg extensions & leg curls for sciatica

🔷 The BEST squat alternatives for lower back pain

🔷 How to do leg press WITHOUT rounding your spine

🔷 Why single-leg training is a game changer for spine stability

🔷 How to strengthen your legs without irritating your discs

🔷 The biggest mistakes people make when training legs with back pain

Instead of avoiding the gym forever, you’ll learn how to rebuild your strength safely while protecting your spine and calming down your sciatic nerve.

This video also explains:

✅ Why squats are NOT bad for your back

✅ How pelvic positioning affects disc pressure

✅ Why butt wink can flare up sciatica

✅ How to maintain a neutral spine during training

✅ The connection between nerve tension and hamstring tightness

✅ How to safely return to heavy lifting after disc herniation

If bending forward hurts, sitting aggravates your sciatica, or every leg workout turns into a low back flare-up… this episode is for you.

📲 Work With Me

✅ Text “PAIN” to +1 (317) 751-9509 to get my FREE Back Pain Fix Demo

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

📸 Follow @rehabfix on Instagram for daily low back & sciatica rehab videos:

www.instagram.com/rehabfix

⏱️ Chapters

00:00 – Why You Should NOT Avoid Leg Day

00:21 – Leg Extensions for Sciatica & Disc Herniation

01:15 – Leg Curl Modifications for Nerve Pain

01:46 – Why Barbell Squats Can Irritate Your Back

02:09 – Best Squat Alternative for Disc Herniation

02:56 – Split Squats for Low Back Pain

04:37 – The RIGHT Way to Use the Leg Press

05:46 – Single-Leg Leg Press Trick for Sciatica

07:06 – Hip Hinges & RDLs with Disc Herniation

08:00 – How to Fully Recover & Lift Again

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#️⃣ Hashtags

#Sciatica #DiscHerniation #LowBackPain #BackPainRelief #LegWorkout #StrengthTraining #SpinalHealth #GymRehab #SciaticaRelief #RehabFix

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 your low back keeps getting tight, sore, or injured…

you might be missing one critical thing:

👉 Enough strength to handle everyday stress.

Most people blame posture, sitting too much, or getting older, but the real issue is often much simpler:

Your lower back isn’t strong enough to support your spine.

In this episode, I’ll show you a powerful test that instantly reveals if your back is strong enough — and exactly how to fix it if it’s not.

🔷 What the lumbar extension hold test reveals about your spine

🔷 Why weak spinal muscles increase disc pressure and injury risk

🔷 How to test your back strength in under 2 minutes

🔷 A simple progression to build strength safely

🔷 How to bulletproof your spine with the right exercises

If you fail this test, it means your spinal extensors and stabilizers aren’t doing their job, and that’s when your discs, joints, and nerves take the stress… leading to pain, stiffness, and injury.

But the good news is, you can fix this.

Instead of avoiding movement, you’ll learn how to build real strength, improve spinal stability, and return to lifting and daily activities safely.

⚠️ Important: Strength alone isn’t always the full answer.

If you’re still in pain despite getting stronger, you may be missing the real root cause, and that’s where the right movement strategy becomes critical.

📲 Work With Me

✅ Text “PAIN” to +1 (317) 751-9509 to get my FREE Back Pain Fix Demo

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

📸 Follow @rehabfix on Instagram for daily low back & strength tips:www.instagram.com/rehabfix

⏱ Chapters

00:00 – Why Your Low Back Keeps Getting Injured

00:30 – The Real Problem (It’s Not Posture)

00:41 – The Lumbar Extension Hold Test

00:52 – How to Perform Lumbar Extension Hold Test

01:21 – What It Means If You Fail

02:00 – How to Build Back Strength (Step-by-Step)

03:36 – Why Strength Alone Isn’t Enough

04:32 – The Centralization Process Explained

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#️⃣ Hashtags

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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 your lower back feels stiff, tight, and painful no matter how much you stretch or strengthen… you’re likely missing the one thing that actually fixes it:

👉 Control.

Most people with chronic low back pain don’t have a strength problem; they've lost the ability to properly move and control their spine. And when your lower back stops moving correctly, your discs take more stress… your nervous system becomes more sensitive… and your pain never truly goes away.

In this episode, I’ll show you a completely different approach to fixing lower back pain:

🔷 Why stretching and strengthening alone aren’t working

🔷 How your nervous system “locks down” your spine after injury

🔷 Why lack of movement control increases pain sensitivity

🔷 And a simple 3-step progression to rebuild control in your lower back

Instead of chasing temporary relief, you’ll learn how to retrain your brain and spine connection so you can move freely again, without fear, stiffness, or constant flare-ups.

You’ll also understand why:

✔️ “Rest” can actually make your back worse

✔️ Stiffness is often a control problem, not a flexibility issue ✔️ Pain increases when your brain loses awareness of your spine

✔️ The right movement progression can calm your nervous system FAST

If your back feels locked, guarded, or painful with everyday movement, this episode is for you.

📲 Work With Me

✅ Text “PAIN” to +1 (317) 751-9509 to get my FREE Back Pain Fix Demo

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

📸 Follow @rehabfix on Instagram for daily low back & mobility tips: www.instagram.com/rehabfix

⏱ Chapters

00:00 – Why Your Low Back Keeps Hurting

00:44 – The Real Problem: Loss of Control (Not Strength)

02:06 – Step 1: Kneeling Cat-Cow

03:25 – Step 2: Modified Quadruped Cat-Cow

04:46 – Step 3: Standing Cat-Cow

05:54 – The Centralization Process Explained

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#️⃣ Hashtags

#RehabFix #LowBackPain #BackPainRelief #FixYourBack #MobilityTraining #SpinalHealth #PainFreeLiving #CoreControl #MoveBetter #NoMoreBackPain

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 been told your disc herniation won’t heal and that surgery is your only option… that belief could be the exact thing keeping you stuck in pain.

The truth is, up to 97% of disc herniations heal without surgery when you follow the right approach.

But most people are doing the wrong things… and actually making their lower back pain worse.

In this episode, I break down:

🔷 How a disc herniation actually happens

🔷 Why most recovery approaches fail (and increase pain)

🔷 The 3-step process to reduce disc pressure and nerve irritation

🔷 How to naturally heal your disc and avoid surgery

🔷 The exact exercises to calm pain, restore movement, and stabilize your spine

Most people rely on rest, passive treatments, or random exercises online, but disc injuries are movement-based problems, and they require the right movement strategy to heal.

You’ll learn how to:

✔️ Calm your nervous system and reduce pain sensitivity

✔️ Reverse disc pressure with the RIGHT movements

✔️ Build core and hip stability to make results last

✔️ Transition from pain → strength → full activity again

If you’re dealing with low back pain, sciatica, or a disc bulge/herniation, this video will give you a clear starting point to finally move forward.

⚠️ If your pain gets worse with sitting, bending forward, or touching your toes, this approach is especially important for you.

📲 Work With Me

✅ Text “PAIN” to +1 (317) 751-9509 to get my FREE Back Pain Fix Demo

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

📸 Follow @rehabfix on Instagram for daily low back & sciatica tips:www.instagram.com/rehabfix

⏱ Chapters

00:00 – Why Most Disc Herniations Heal (97% Truth)

01:17 – What is a Disc Herniation

01:59 – What causes a Herniated Disc

02:32 – The Biggest Mistake in Disc Herniation Recovery

03:12 – Step 1: Calm the Disc (90/90 Breathing)

05:10 – Step 2: Reverse Disc Pressure (Extension Work)

06:20 – Step 3: Stabilize Your Spine (Core + Glutes)

07:15 – The Centralization Process Explained

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#️⃣ Hashtags

#RehabFix #DiscHerniation #SciaticaRelief #BackPainRelief #FixYourBack #LowBackPain #SpinalHealth #MobilityTraining #PainFreeLiving #HerniatedDisc

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 foam rolling your hamstrings for sciatica… you could be making your pain worse.

Most people think sciatica is a hamstring problem — tight, stiff, or needing to be stretched. But that’s not the real issue.

Sciatica is a nerve problem coming from your lower back, and rolling or stretching an irritated nerve can increase tension, compression, and make your symptoms worse.

In this episode, I’ll break down exactly why foam rolling isn’t working — and show you the right way to fix sciatica at the source.

🔷 Why foam rolling your hamstrings makes sciatica worse

🔷 What’s actually causing your leg pain (it’s NOT your hamstring)

🔷 The 3 biggest mistakes people make with sciatica

🔷 And a simple 3-step process to reduce nerve pressure and get FAST relief

Instead of chasing symptoms in your leg, you’ll learn how to decompress your spine, stabilize your core, and restore movement so your pain actually goes away — not just temporarily.

If you feel burning, pulling, or sharp pain down your leg… if stretching your hamstrings makes it worse… or if you’ve been stuck in a cycle of temporary relief and flare-ups — this episode is for you.

📲 Work With Me

✅ Text “PAIN” to +1 (317) 751-9509 to get my FREE Back Pain Fix Demo

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

📸 Follow @rehabfix for daily low back & sciatica content:www.instagram.com/rehabfix

⏱ Chapters

00:00 – STOP Foam Rolling (Why It Makes Sciatica Worse)00:52 – What Sciatica Actually Is (Nerve Explained)01:18 – What Causes Sciatica01:53 – 3 Reasons Foam Rolling Makes Sciatica Worse03:26 – Step 1: Decompress the Spine (Breathing Drill)04:28 – Step 2: Core Stability Exercise05:23 – Step 3: Restore Extension (Disc Relief)06:32 – Step 4: Hip & Piriformis Strength + Mobility09:16 – Centralization Process Explained

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#️⃣ Hashtags

#RehabFix #SciaticaRelief #BackPainRelief #FixYourBack #DiscHerniation #SciaticaExercises #SpinalHealth #MobilityTraining #PainFreeLiving #LowBackPain

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 been told to STOP squatting because of low back pain, that advice might be the exact reason your back isn’t getting better.

Most people are taught that squats compress the spine, damage discs, and should be avoided, especially if you have a disc herniation or sciatica. But that’s not how the body works.

Your spine is not fragile… It’s adaptable. And avoiding load can actually make your back weaker over time.

In this episode, I break down the truth about squats and low back pain, and show you how to rebuild your spine so you can safely get back to lifting.

🔷 Why squats DON’T damage your spine (and what actually does)

🔷 What really happens to your discs under load

🔷 Why your back hurts when squatting (it’s not what you think)

🔷 And 2 key exercises to reduce pain and start lifting again.

Instead of avoiding the gym, chasing passive treatments, or fearing movement, you’ll learn how to restore mobility, build real spinal stability, and progressively return to squats without flare-ups.

If you feel pain when squatting, were told to stop lifting, or keep getting stuck in a cycle of back pain every time you try to train, this episode is for you.

📲 Work With Me

✅ Text “PAIN” to +1 (317) 751-9509 to get my FREE Back Pain Fix Demo

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

📸 Follow @rehabfix for daily low back & lifting content:www.instagram.com/rehabfix

⏱ Chapters

00:00 – STOP Avoiding Squats (The Truth About Back Pain)

01:31 – Why Your Back Hurts When Squatting

01:54 – Exercise 1: Lumbar Extension (Reduce Disc Pressure)

02:48 – Exercise 2: Single-Leg Bear (Core Stability)

03:53 – Exercise 3: Goblet Squats

05:24 – Centralization Process Explained

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#️⃣ Hashtags

#RehabFix #LowBackPain #BackPainRelief #SquatForm #DiscHerniation #FixYourBack #StrengthTraining #SpinalHealth #SciaticaRelief #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 your low back pain gets worse when you lean backward, lie on your stomach, or try extension exercises… this isn’t random, and it’s not just “tight muscles.”

Most people are told to stretch more or rest, but that usually makes things worse. The real issue is often something deeper, a disc-related restriction that’s blocking your ability to extend your spine and creating compression, irritation, and even nerve symptoms.

In this episode, I’ll break down exactly what’s happening inside your low back, and show you a simple 3-step process to unlock your spine, reduce compression, and finally move without pain.

🔷 Why leaning backward hurts your lower back

🔷 How sitting all day leads to disc pressure and loss of extension

🔷 Why stretching and rest are keeping you stuck

🔷 And the exact sequence to decompress, stabilize, and restore movement

Instead of forcing painful stretches or guessing what your back needs, you’ll learn how to create space in your spine, rebuild stability from the inside out, and safely regain extension without making things worse.

If your back pain increases when standing, bending backward, lying on your stomach, or doing extension exercises, this episode is for you.

📲 Work With Me

✅ Text “PAIN” to +1 (317) 751-9509 to get my FREE Back Pain Fix Demo

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

📸 Follow @rehabfix for daily low back pain & sciatica solutions:www.instagram.com/rehabfix

⏱ Chapters

00:00 – Why Leaning Backward Hurts Your Low Back

00:18 – The Real Cause (Not Just Tight Muscles)

00:40 – How Sitting Creates Disc Pressure

01:18 – Why Extension Feels Painful

01:54 – Step 1: Decompression & Core Stabilization

02:46 – Step 2: QL Activation for Spine Support

03:20 – Step 3: Regain Extension Safely

04:04 – How Pain Reduces with the Right Movement

04:48 – Why This Isn’t the Full Fix

05:08 – Rebuilding & Preventing Future Pain

05:38 – How to Get a Custom Plan

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#️⃣ Hashtags

#RehabFix #LowBackPain #BackPainRelief #DiscHerniation #SciaticaRelief #FixYourBack #SpinalHealth #MobilityTraining #BackPainExercises #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 saw Will Tennyson injure his back while squatting, you probably thought the same thing as everyone else…

👉 “Bad form.”

👉 “Too much weight.”

👉 “That squat caused it.”

But what if that’s not actually what happened?

Most people assume back injuries come from a single moment, one bad rep, one wrong movement. But when it comes to disc herniations and low back pain, the truth is much more complex.

In this episode, I break down exactly what happened during Will’s squat, what people are getting wrong about his injury, and the real reason his back pain likely occurred.

🔷 Why that squat may NOT be the real cause

🔷 The hidden factors that increase your risk of disc injuries

🔷 What “butt wink” and spinal flexion actually mean under load

🔷 Why most back injuries build up over time, not just one rep

🔷 And the exact exercises used to fix and rebuild your back safely

👉 Key takeaway:

That squat didn’t cause the injury… it exposed it.

I’ll also walk you through the most effective way to recover from a disc injury, including:

✔️ Disc reversal (extension-based) exercises

✔️ Core stability training (without making pain worse)

✔️ How to reintroduce movement safely

✔️ How to progressively return to lifting

If you lift weights, train hard, or deal with low back pain or sciatica, this video is a must-watch.

📲 Work With Me

✅ Text “PAIN” to +1 (317) 751-9509 to get my FREE Back Pain Fix Demo

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

📸 Follow @rehabfix for daily back pain & rehab content:www.instagram.com/rehabfix

⏱ Chapters

00:00 – Did This Squat Cause the Injury?

00:25 – Breaking Down Will Tennyson’s Squat

01:10 – The “Butt Wink” Explained

02:00 – Why One Rep Doesn’t Cause Disc Herniation

02:45 – The Real Cause: Load, Volume & Fatigue

03:30 – Hidden Risk Factors (Recovery, Sleep, Training Style)

04:20 – That Squat Didn’t Cause It…

04:45 – Current Treatments (What Helps vs What Doesn’t)

05:20 – The RIGHT Way to Fix a Disc Injury

06:10 – Step-by-Step Rehab Plan

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Dr Grant Elliott

#️⃣ Hashtags

#RehabFix #WillTennyson #BackInjury #DiscHerniation #LowBackPain #Sciatica #Weightlifting #SquatForm #BackPainRelief #FitnessInjuries

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 been stretching your low back or hamstrings to fix your pain… and it’s not getting better, you’re likely making it worse.

Most people with low back pain or disc issues are told to stretch more.

But what they don’t realize is that many of these stretches put your spine into more flexion (rounding), which increases pressure on your discs and keeps your pain stuck.

In reality, back pain isn’t always caused by tight muscles. It's often the result of repeated stress, poor movement patterns, and lack of spinal stability.

In this episode, I’ll show you a completely different approach to fixing low back pain:

🔷 Why stretching your low back and hamstrings can make pain worse

🔷 How repeated spinal flexion increases disc pressure

🔷 What movements you should avoid during a flare-up

🔷 And the exact exercises you should do instead to reduce pain FAST

Instead of chasing temporary relief with stretches, you’ll learn how to reverse the pressure on your spine, restore movement, and build stability so your pain actually improves long-term.

If your back pain gets worse when bending forward, sitting, or stretching your hamstrings, this episode is for you.

📲 Work With Me

✅ Text “PAIN” to +1 (317) 751-9509 to get your FREE Back Pain Fix Demo

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

📸 Follow @rehabfix on Instagram for daily low back & sciatica tips:www.instagram.com/rehabfix

⏱ Chapters

00:00 – Why Stretching Isn’t Fixing Your Back Pain

01:10 – How Spinal Flexion Increases Disc Pressure

01:55 – Why Your Pain Keeps Coming Back

02:29 – Exercise 1: Reverse the Pressure (Extension)

03:35 – Exercise 2: Prone Hip Extension

04:26 – Exercise 3: Camel Pose

05:15 – How to Fix Back Pain Long-Term

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Dr Grant Elliott back pain,

#️⃣ Hashtags

#RehabFix #LowBackPain #BackPainRelief #DiscHerniation #SciaticaRelief #BackPainFix #SpinalHealth #MobilityTraining #PainRelief #FixYourBack

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If you’re dealing with low back pain that won’t go away, and nothing seems to fix it… you might be missing one of the most commonly overlooked causes.

Most people are told their pain is coming from a disc, joint, or muscle deep in the spine. But in many cases, the real issue is something much more superficial, cluneal nerve irritation.

These small nerves sit just under the skin of your lower back, and when they become compressed, they can create sharp, burning pain along your beltline, side of your hip, or even into your thigh.

In this episode, I’ll show you a completely different way to approach low back pain:

🔷 What cluneal nerve irritation is and why it’s often missed

🔷 How to tell if your pain is coming from a superficial nerve

🔷 Why certain postures and movements make it worse

🔷 And a simple technique to release the nerve and reduce pain FAST.

Instead of chasing deep spinal issues, you’ll learn how to decompress the tissue, restore movement, and stabilize your spine so the pain doesn’t keep coming back.

If you’ve tried stretching, massage, or typical back pain exercises and still feel pain along your lower back or hip this episode is for you.

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✅ Text “PAIN” to +1 (317) 751-9509 to get my FREE Back Pain Fix Demo.

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

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⏱ Chapters

00:00 – The Hidden Cause of Low Back Pain

00:25 – What Is Cluneal Nerve Irritation?

01:05 – Why This Pain Is Often Misdiagnosed

01:45 – Where Cluneal Nerves Cause Pain

02:30 – Why These Nerves Get Irritated

03:20 – Step 1: Decompress the Cluneal Nerve

04:20 – Why This Technique Works

04:50 – Step 2: Stabilize Your Spine

05:40 – How to Prevent Pain from Returning

06:20 – When This Isn’t the Real Problem

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