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 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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#️⃣ 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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#️⃣ Hashtags

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

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 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.

📲 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

⏱ 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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#RehabFix #BackPain #LowBackPain #NervePain #Sciatica #DiscHerniation #BackPainRelief #SpineHealth #PhysicalTherapy #PainRelief

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 just flared up and the pain won’t stop… you’re not alone.

One day your back feels fine — and the next, you can barely stand up straight, put your shoes on, or pick something up without fear.

Most people panic in this moment and either stop moving completely or do the wrong exercises… which actually makes things worse.

In reality, a low back flare-up isn’t just about tight muscles — it’s a combination of muscle spasm, an overprotective nervous system, and poor spinal stability.

In this episode, I’m going to show you a simple 3-step protocol to calm your back down FAST:

🔷 How to relax your nervous system and reduce muscle spasm

🔷 How to stabilize your spine and protect your discs

🔷 And how to safely restore movement so you don’t stay stuck in pain

This is the exact process we use to help people with low back pain, disc herniations, and sciatica get out of flare-ups quickly — without relying on rest, medications, or passive treatments.

If you feel “locked up,” afraid to move, or stuck in a cycle of recurring back pain… this video will show you exactly where to start.

📲 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 & sciatica videos:www.instagram.com/rehabfix

⏱ Chapters

00:00 – Low Back Flare-Up Explained

00:37 – Step 1: Calm the Nervous System (Breathing Reset)

01:39 – Gentle Mobility to Reduce Stiffness

02:02 – Step 2: Core Stability & Disc Protection

02:55 – Safe Core Exercise for Low Back Pain

03:55 – Step 3: Restore Movement & Extension

04:41 – How to Fully Unlock Your Back

04:50 – What to Do After the Flare-Up

05:28 – How to Fix Back Pain Long-Term

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#️⃣ Hashtags

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

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 wake up every morning with a stiff, painful lower back and it takes a few minutes to stand up straight, it could be a sign of a spinal disc herniation.

Most people assume they just slept wrong or need to stretch their back immediately. But when your pain is worst right after waking up, it’s often one of the most common signs of a disc herniation or irritated spinal nerve.

While you sleep, your spinal discs rehydrate and swell because gravity is removed from the spine overnight. That extra fluid increases pressure inside the disc, which can push further into an injured area and irritate nearby nerves, making your back feel much worse in the morning.

In this episode, I’ll show you a much smarter way to handle morning disc pain:

🔷 Why back pain is worse when you first wake up

🔷 The biggest mistake people make getting out of bed

🔷 How disc pressure increases overnight

🔷 And a simple morning routine that helps reduce disc pressure and calm the nerve.

Instead of aggressively stretching or bending forward first thing in the morning, you’ll learn how to move your spine in the right direction, unload the injured disc, and stabilize your lower back so you can start your day with less pain.

If you wake up with morning back pain, disc herniation, sciatica, or severe stiffness when standing up, this episode will help you understand what’s happening and what to do about it.

📲 Work With Me

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

⏱ Chapters

00:00 – Why lower Back Pain Is Worse in the Morning

00:38 – What Happens to Your Spine While You Sleep

01:44 – The Biggest Morning Mistake

02:23 – Exercise 1: Spinal Extension on Elbows

03:23 – Exercise 2: Extension Press-Ups

04:01 – Exercise 3: Posterior Chain Strengthening

04:55 – The Centralization Process Explained

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#️⃣ Hashtags

#RehabFix #BackPain #DiscHerniation #Sciatica #LowBackPain #BackPainRelief #SpineHealth #PhysicalTherapy #MobilityTraining #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 trying to massage your leg pain or use tools for sciatica relief, you're completely wasting your time.

Sciatica does NOT start in your leg.

The sciatic nerve branches from your lower back and travels down your leg.

And the most common cause of sciatica is a disc herniation putting pressure on that nerve at the source.

No amount of massage, scraping, cupping, or tools can physically reach or “release” that nerve under your thick glute and hamstring muscles.

In this episode, I’ll show you:

🔷 Why massaging your leg won’t fix sciatica

🔷 What’s actually irritating the nerve

🔷 The 3-step process to take pressure off the nerve at the source

Step 1: Reverse disc pressure with lumbar extension

Step 2: Open up the nerve root space and calm inflammation

Step3: Stabilize the disc and nerve so the pain doesn’t come back

Getting pain relief is one thing.Keeping yourself pain free long-term requires reducing disc pressure, calming the nerve root, and reinforcing stability around it.

If your sciatica keeps coming back after massage or passive treatments, this is the approach you’ve been missing.

📲 Work With Me

✅ Text “PAIN” to +1 (317) 751-9509 to get a FREE Sciatica Fix Demo

👉 Apply for my 1:1 Online Low Back Program

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

⏱ CHAPTERS (Clean + Optimized)

00:00 – Stop Massaging Your Sciatica

00:24 – Why You Can’t “Release” the Sciatic Nerve

01:07 – Why Massage Feels Good (But Doesn’t Fix It)

01:28 – Sciatica Starts in the Lower Back

01:48 – Step 1: Reverse Disc Pressure (Lumbar Extension)

02:38 – Step 2: Open the Nerve Root Space

03:44 – Step 3: Side Plank Clamshell for Stability

04:29 – Why Strength Keeps Sciatica from Returning

04:43 – Reduce Pressure → Calm the Nerve → Stabilize

05:09 – Get a Custom Sciatica Fix Plan

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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 sit-ups, crunches, planks, or aggressive ab workouts keep flaring up your low back pain… the problem isn’t that your core is weak.It’s that you’re training the wrong side of it.

Most traditional core exercises increase spinal flexion and disc pressure — and if you already sit, bend, and flex all day, that’s the last thing your spine needs.

In this episode, I’ll show you:

🔷 Why ab-focused core training makes low back pain worse

🔷 What your core is actually supposed to do

🔷 Why posterior-chain strength is the missing link

🔷 3 safe core exercises that support your spine instead of compressing it

Core strength isn’t about abs.

It’s about stabilizing the spine, preventing excessive motion, and distributing load through your hips and posterior chain.

The 3 exercises you’ll learn:

✔ Reverse Plank

✔ Chinese Plank

✔ Reverse Plank March

These movements:

• Reduce anterior spinal stress

• Strengthen glutes and hamstrings

• Improve posture

• Build anti-rotation stability

• Help you train without flaring up your back.

This is core training that supports your spine — not stresses it.

⚠️ If traditional planks or crunches aggravate your pain, this video will change how you train forever.

📲 Work With Me

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

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⏱ Timestamps

00:00 – Why Ab Exercises Make Low Back Pain Worse

00:48 – What Your Core Is Actually Supposed to Do

01:42 – Why Flexion Increases Disc Pressure

02:30 – Exercise 1: Reverse Plank

03:28 – Exercise 2: Chinese Plank

04:36 – Exercise 3: Reverse Plank March

05:42 – Why Posterior-Chain Core Training Works

06:20 – How to Build a Spine-Safe Core Plan

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