Low Back Pain Podcast

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 struggling with lower back pain, these 4 exercises to strengthen your lower back will help you build spinal stability, improve movement, and reduce pain without making your symptoms worse.

Most people stretch a weak lower back, but if your back keeps hurting, the real solution is often strengthening your lower back muscles the right way.

In this video, I walk you through four safe and effective lower back strengthening exercises designed to improve core stability, protect your spine, and help you recover from chronic low back pain.

Whether you're dealing with everyday stiffness, a lumbar disc injury, or sciatica, these exercises can help you move with more confidence and build a stronger, more resilient back.

In This Video You'll Learn:

✅ Why stretching isn't always the answer for lower back pain

✅ 4 safe exercises to strengthen your lower back without increasing pain

✅ How to improve spinal stability and core endurance

✅ The best way to build a stronger lower back for long-term relief

✅ Common mistakes that keep low back pain coming back

📲 Work With Me

Text “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

⏱️ Timestamps

00:00 Why Most Low Back Strength Exercises Fail

02:45 Exercise #1 – Bird Dog (Done Correctly)

04:35 Exercise #2 – Dead Bug

05:44 Exercise #3 – Farmer's Carry

07:19 Exercise #4 – Romanian Deadlift (RDL)

09:17 How to Build a Long-Term Recovery Plan

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Dr Grant Elliott

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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

Core endurance, low back pain, and core stability may be far more important than traditional ab workouts when it comes to protecting your spine.

In this video, I put myself through 3 of the most researched core endurance tests used in the scientific literature to evaluate spinal stability and potential low back pain risk.

Most people believe that having a strong core means doing more sit-ups, crunches, or lifting heavier weights. But research suggests that core endurance—not maximum strength—is much more closely associated with spinal health and low back pain prevention.

Today I'm testing my own core using the Side Plank Endurance Test, Trunk Flexor Endurance Test, and Lumbar Extensor Endurance Test to see if I meet the standards associated with a healthy spine.

Along the way, I'll explain exactly what each test measures, why it matters, how to interpret your results, and what the research says about back pain.

If you're dealing with low back pain, disc herniation, sciatica, spinal instability, weak core muscles, or chronic stiffness, this video will help you better understand whether core endurance is something you should actually be training.

What You'll Learn

✅ The 3 most researched core endurance tests

✅ Side Plank Endurance Test explained

✅ Trunk Flexor Endurance Test explained

✅ Lumbar Extensor Endurance Test explained

✅ Normal endurance scores for healthy adults

✅ The endurance ratios associated with spinal health

📲 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 hundreds of free low back and hip videos:www.instagram.com/rehabfix

Time Stamps

00:00 Introduction

00:23 Test #1 – Side Plank Endurance Test

05:36 Test #2 – Trunk Flexor Endurance Test0

8:57 Test #3 – Lumbar Extensor Endurance Test

13:24 Comparing All Three Test Scores

15:19 The right plan for long-term recovery

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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

Disc Herniation, Sciatica, and Low Back Pain recovery starts with the right information.

If you believe common myths about disc herniation, sciatica, or lower back pain, you could be unintentionally making your symptoms worse and delaying your recovery.

In this video, I break down the 5 biggest myths that prevent people from recovering from herniated discs, bulging discs, pinched nerves, and sciatica.

You'll learn why stretching your hamstrings isn't always the answer, why most people don't need surgery, why rest often makes back pain worse, and what actually helps your spine heal naturally.

If you've been told to "just stretch," "stop moving," or "learn to live with it," this video will help you understand what the research actually says and what you should be doing instead.

In this video you'll learn:

✅ Why stretching tight hamstrings can make sciatica worse

✅ The truth about disc herniation surgery

✅ Why resting your back delays recovery

✅ Why sciatica isn't just tight muscles

✅ Why your spine is stronger than you think

✅ How to build a long-term recovery plan

Whether you're dealing with disc herniation, lumbar disc bulge, sciatica, chronic low back pain, nerve pain, or a pinched nerve, these evidence-based concepts will help you stop making your pain worse and start moving toward lasting recovery.

📲 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 hundreds of free low back and hip videos:www.instagram.com/rehabfix

⏱️ Timestamps

00:00 The biggest myths about disc herniation & sciatica

01:16 Myth #1: Stretch your hamstrings

02:43 Myth #2: You need surgery

04:01 Myth #3: Rest until it heals

05:22 Myth #4: It's just tight muscles

06:15 Myth #5: You'll never heal

07:17 What actually helps you recover

07:54 The right plan for long-term recovery

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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 low back always feels tight, stretching may actually be making the problem worse. In this video, I'll explain why your Quadratus Lumborum (QL muscle) feels tight, why stretching only provides temporary relief, and how to strengthen your low back the right way for lasting results.

Many people with low back pain, disc herniation, or sciatica constantly stretch their lower back because it feels stiff after sitting, driving, or standing. But in many cases, that tightness isn't caused by poor flexibility—it's your body's way of protecting a weak and unstable spine.

Instead of endlessly stretching, it's time to rebuild strength where it matters.

In this video, you'll learn:

✅ Why your QL muscle (Quadratus Lumborum) feels tight

✅ Why stretching your lower back isn't fixing the real problem

✅ How weakness creates stiffness and muscle guarding

✅ A simple 3-step side plank progression to strengthen your QL safely

✅ How to improve spinal stability and reduce recurring low back pain

✅ When tightness may actually be coming from a disc herniation or irritated nerve

Whether you're dealing with chronic low back pain, lumbar instability, disc bulge, disc herniation, sciatica, or recurring muscle tightness, these exercises will help you build a stronger, more resilient lower back instead of chasing temporary relief.

📲 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 hundreds of free low back and hip videos:www.instagram.com/rehabfix

⏱️ Timestamps

00:00 Stop stretching your tight low back

01:00 Tight muscles are often weak muscles

02:02 Step 1: Beginner side plank progression

03:20 Step 2: Add controlled movement

03:51 Step 3: Full side plank progression

05:12 How to get a personalized 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 relief, disc herniation, and sciatic nerve pain can often be treated without stretching your hamstrings.

If you're dealing with pain shooting down your leg, calf, or foot, the real problem is usually pressure on the sciatic nerve in your lower back—not tight muscles.

In this video, I'll explain why stretching your hamstrings can actually make sciatica worse, the most common cause of sciatic nerve pain, and the 3 best exercises to reduce nerve pressure, improve spinal mobility, and start relieving your pain naturally.

If you're searching for sciatica relief exercises, disc herniation exercises, sciatic nerve flossing, lower back pain relief, or how to fix sciatica naturally, this video will help you understand the root cause of your symptoms and the movements that actually promote healing.

In this video, you'll learn:

✅ Why stretching your hamstrings may be making your sciatica worse

✅ The real cause of sciatic nerve pain and leg symptoms

✅ How a lumbar disc herniation creates sciatica

✅ The best lumbar extension exercise for disc herniation

✅ How to perform sciatic nerve flossing correctly

✅ The advanced nerve floss variation that helps decompress the nerve

✅ How to reduce pressure on your sciatic nerve naturally

✅ The first steps to permanently fixing sciatica

Instead of treating the pain where you feel it, learn how to address the source of the problem and restore healthy movement so your body can heal.

📲 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 hundreds of free low back and hip videos:www.instagram.com/rehabfix

⏱️ Timestamps

00:00 – Why stretching your hamstrings can make sciatica worse

00:39 – The real cause of sciatica pain

02:38 – How sciatica develops over time

03:53 – Exercise #1: Lumbar Extension for Disc Herniation

05:17 – Exercise #2: Sciatic Nerve Floss

06:55– Exercise #3: Advanced Nerve Floss + Nerve Decompression

08:24 – Get your personalized 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 relief, disc herniation, and sciatic nerve pain can often be treated without stretching your hamstrings.

If you're dealing with pain shooting down your leg, calf, or foot, the real problem is usually pressure on the sciatic nerve in your lower back—not tight muscles.

In this video, I'll explain why stretching your hamstrings can actually make sciatica worse, the most common cause of sciatic nerve pain, and the 3 best exercises to reduce nerve pressure, improve spinal mobility, and start relieving your pain naturally.

If you're searching for sciatica relief exercises, disc herniation exercises, sciatic nerve flossing, lower back pain relief, or how to fix sciatica naturally, this video will help you understand the root cause of your symptoms and the movements that actually promote healing.

In this video, you'll learn:

✅ Why stretching your hamstrings may be making your sciatica worse

✅ The real cause of sciatic nerve pain and leg symptoms

✅ How a lumbar disc herniation creates sciatica

✅ The best lumbar extension exercise for disc herniation

✅ How to perform sciatic nerve flossing correctly

✅ The advanced nerve floss variation that helps decompress the nerve

✅ How to reduce pressure on your sciatic nerve naturally

✅ The first steps to permanently fixing sciatica

Instead of treating the pain where you feel it, learn how to address the source of the problem and restore healthy movement so your body can heal.

📲 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 hundreds of free low back and hip videos:www.instagram.com/rehabfix

⏱️ Timestamps

00:00 – Why stretching your hamstrings can make sciatica worse

00:39 – The real cause of sciatica pain

02:38 – How sciatica develops over time

03:53 – Exercise #1: Lumbar Extension for Disc Herniation

05:17 – Exercise #2: Sciatic Nerve Floss

06:55– Exercise #3: Advanced Nerve Floss + Nerve Decompression

08:24 – Get your personalized recover 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

Spinal decompression for lower back pain, disc herniation, and sciatica can help reduce pressure, improve mobility, and restore movement, but not every decompression exercise works for everyone.

In this video, I rank the best ways to decompress your spine at the gym and at home to help with low back pain relief, sciatica pain, and disc herniation recovery. Some popular methods like hanging may actually make symptoms worse for certain people, so I’ll show you safer and more effective options.

If you are looking for how to decompress your spine, lumbar decompression exercises, lower back pain relief exercises, or ways to relieve pressure on a pinched nerve, this video will help you understand what movements may work best for your situation.

You’ll learn:

✅ The truth about hanging for spinal decompression

✅ Best gym machines for lumbar spine decompression

✅ How to use a lat pulldown machine for back relief

✅ A unique lying hamstring curl decompression technique

✅ Beginner-friendly spine decompression exercises at home

✅ How extension movements can help with disc bulges and sciatica

✅ How to safely restore movement without irritating your lower back

Many people with disc herniation and sciatica focus only on stretching, but the real solution is often restoring the right movement patterns, improving spinal mobility, and reducing irritation around sensitive tissues.

This video will show you how to safely decompress your lower back and build a stronger, more resilient spine.

📲 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 hundreds of free low back and hip videos:www.instagram.com/rehabfix

⏱️ Timestamps

00:00 - Best ways to decompress your spine

00:34 - Smith machine spine decompression

01:50 - Lat pulldown decompression technique

03:07 - Lying hamstring curl decompression

04:30 - Bench/chair spine decompression method

05:25 - Beginner decompression for sensitive backs

07:37 - Final thoughts & 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

Low back pain relief starts with the right movements, not endless stretching.

If you wake up stiff, feel tight in your lower back, struggle with mobility, or deal with recurring back pain, this simple 2-minute low back pain routine can help restore movement in your hips and spine.

In this video, I show you a quick lower back pain relief routine designed to improve mobility, reduce stiffness, and help you move better without needing any equipment.

Many people with low back pain, disc herniation, or sciatica spend hours stretching their hamstrings and back, but the real problem is often a lack of the right movement.

Limited hip rotation, poor spinal extension, and restricted mobility can force your lower back to compensate and create more discomfort.

This 2-minute routine targets the key areas that influence your lower back:

✅ Hip mobility

✅ Lumbar spine movement

✅ Spinal rotation

✅ Hip extension

✅ Lower back stiffness

📲 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 hundreds of free low back and hip videos:www.instagram.com/rehabfix

⏱️ Timestamps

00:00 – 2 Minute Low Back Pain Routine

00:35 – Why Stretching Might Not Fix Your Back Pain

01:13 – Exercise 1: Prone Hip Switches

01:47 – Exercise 2: Cobra Scorpion

02:45 – Exercise 3: Full Scorpion Mobility

03:20 – Exercise 4: Hip Internal Rotation

04:13 – Create Your Personalized 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 relief starts with understanding the real cause. If you have sciatica, sciatic nerve pain, lower back pain, or a herniated disc, and your symptoms keep coming back no matter what you try, you may be treating the symptoms instead of fixing the problem.

In this video, I explain a simple 3-step sciatica recovery process that helped a client go from limited movement and leg pain to becoming pain-free.

Instead of constantly stretching your painful leg, using massage tools, or chasing temporary relief, this approach focuses on reducing nerve irritation, lowering disc pressure, and rebuilding spinal stability.

You will learn:

✅ Why stretching your hamstrings can make sciatica worse

✅ How a herniated disc can irritate the sciatic nerve

✅ The difference between nerve pain and muscle tightness

✅ How to reduce pressure around the irritated nerve

✅ A movement to help calm sciatic nerve symptoms

✅ How extension exercises can reduce disc pressure

✅ How to rebuild core and spine stability safely

✅ The correct order to recover from sciatica

Many people with disc herniation and sciatica focus only on strengthening or stretching, but the right approach is finding movements that match your symptoms and gradually restoring your mobility and strength.

📲 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 hundreds of free low back and hip videos:www.instagram.com/rehabfix

⏱️ Timestamps

00:00 – Why Your Sciatica Keeps Coming Back

00:37 – What Sciatica Actually Is

01:11 – Why Stretching Can Make Nerve Pain Worse

01:50 – Step 1: Reduce Nerve Pressure

03:00 – Step 2: Reduce Disc Pressure

04:15 – Centralization: The Key To Recovery

04:50 – Step 3: Build Spine Stability

06:00 – Why Random Exercises Keep You Stuck

06:25 – Create Your Personalized Recovery Plan

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Rehab Fix

#Hashtags

#Sciatica #SciaticaRelief #HerniatedDisc #BackPainRelief #LowerBackPain #SciaticNerve #DiscHerniation #BackPainExercises #PhysicalTherapy #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 you're using reverse hyperextensions to fix your lower back pain, you could actually be making your disc herniation or sciatica worse.

While reverse hypers are often promoted as one of the best back pain exercises, they may increase disc pressure and irritate sensitive nerves if your pain is coming from a disc bulge, herniated disc, or sciatica.

In this video, I explain why reverse hyperextensions aren't always the right solution for low back pain and reveal the 3-step process I use to help people reduce disc pressure, calm irritated nerves, and recover from disc herniation and sciatica FAST.

If your pain gets worse when sitting, bending forward, putting on socks and shoes, or stretching your hamstrings, this video could help you identify the real cause of your symptoms and avoid exercises that keep you stuck in pain.

In this video, you'll Learn:

✅ Why reverse hyperextensions may aggravate disc herniation and sciatica

✅ The difference between a strength problem and a pressure problem

✅ How disc pressure contributes to low back pain and nerve pain

✅ Why stretching irritated nerves can make symptoms worse

✅ How to reduce pressure on your sciatic nerve naturally

✅ The best exercises for disc herniation recovery

✅ The 3-step process to reduce pain and restore movement FAST

📲 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 hundreds of free low back and hip videos:www.instagram.com/rehabfix

Timestamps:

00:00 – Why Reverse Hyperextensions Can Make Back Pain Worse

00:42 – The Truth About Reverse Hyper Extensions

01:17 – Disc Pressure vs Strength Problems

02:03 – Who Should Avoid Reverse Hyperextensions?

02:29 – Step 1: Open Space Around The Sciatic Nerve

03:50 – Step 2: Reverse Disc Pressure With Extension

04:48 – Step 3: Improve Hip Mobility With 90/90s

05:40 – Why Strength Isn't Always The Answer

06:17 – The Centralization Process Explained

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