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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#️⃣ Hashtags

#RehabFix #LowBackPain #BackPainRelief #FlexionIntolerant #DiscBulge #SpinalHealth #LumbarSpine #PainEducation #AtHomeExercises #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

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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Get a free demo of our back pain cure “Centralization Process” by clicking here:
https://rebrand.ly/rehabfix

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

Most people think their hip flexors feel tight because they need more stretching — but the truth is the exact opposite. Tight hip flexors are often weak hip flexors, and when they’re undertrained, your lower back ends up picking up the slack. That’s why stretching never seems to fix the problem.

In this episode, you’ll learn the real reason your hip flexors won’t release… and the four-step progression that actually strengthens, unlocks, and restores normal hip function so your low back can calm down.

💪 What you’ll learn:
✅ Why stretching hasn’t helped your hip flexors✅ How weak hip flexors overload your lumbar spine✅ How to train your hip flexors in neutral, shortened, and lengthened positions✅ The exact progressions that improve strength, mobility, and long-term flexibility
✅ Why “psoas tightness” is one of the most misunderstood diagnoses in back pain

This episode is perfect for anyone dealing with:
👉🏻 Persistent tightness in the front of the hip👉🏻 Low back pain that worsens with standing or arching👉🏻 Hip flexors that never loosen no matter how much you stretch👉🏻 Desk-related hip stiffness👉🏻 Hip tension that returns every day

Take the next step: Want a structured plan tailored to YOUR back?
Text PAIN to (317) 751-9509 for my free step-by-step demo and see how our clients get results in as little as 15 days.

Don’t forget to like, subscribe, and follow the show for more daily tips on pain-free living.
Follow me on Instagram @rehabfix for free hip and low back training routines.

Get a free demo of our back pain cure “Centralization Process” by clicking here!
👉 ⁠https://rebrand.ly/rehabfix⁠

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

Have you tried E-stim, ice packs, cupping, massage, acupuncture, or even injections… yet your sciatica STILL hasn’t gone away?

There’s a reason for that.

In this episode, I explain why these treatments fail almost every time — and why sciatica never improves until you stop relying on passive therapy and start using the right active movements.

I’ll show you exactly how sciatica really works, why disc pressure creates nerve pain down the leg, and the three exercises that consistently reduce symptoms, centralize pain, and help you finally feel relief.

You’ll learn:

✅ Why passive therapies can’t fix an active problem
✅ What’s actually causing your sciatica symptoms
✅ How disc pressure triggers pain down the leg
✅ The 3 movements proven to calm the nerve and restore mobility
✅ How to follow the same Centralization Process used by thousands of our clients

If you’re stuck in the cycle of temporary relief — massage, needling, injections — and nothing is changing long-term, this episode will finally show you what actually works.

🎧 Listen now and start fixing your sciatica the right way.

Want a personalized plan?

Text the word PAIN to (317) 751-9509 and get my free sciatica recovery demo.