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 bending forward, sitting too long, or rolling over in bed causes sharp low back pain or pain down your leg… your back pain may be coming from a disc herniation.

The good news?

97% of disc herniations recover without surgery — and you do NOT need to stop working out to fix it.

In this episode, I’ll show you:

🔷 The 3 early warning signs your pain is disc-related

🔷 Why bending and sitting increase disc pressure

🔷 How rotation in bed irritates sensitive discs

🔷 2 exercises that reduce disc pressure and stabilize your spine.

Disc herniations are extremely common, and shouldn’t be feared. But they do require the right movement-based approach.

📲 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 education:www.instagram.com/rehabfix

⏱ Chapters

00:00 – How to Test for a Disc Herniation

00:38 – How a Disc Herniation Actually Happens

02:12 – Sign #1: Pain When Bending Forward or Twisting

02:59 – Sign #2: Sitting Makes It Worse Over Time

03:29 – Sign #3: Pain When Rolling Over in Bed

04:47 – Exercise 1: Lumbar Extension Exercise

05:34 – Exercise 2: Single-Leg Bear

06:52 – The Centralization Process Explained

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#️⃣ Hashtags

#RehabFix #DiscHerniation #LowBackPain #SciaticaRelief #BackPainRelief #SpinalHealth #DiscBulge #CoreStability #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 your pain shoots from your low back down the back of your thigh, into your calf or foot, or even into the front of your thigh or shin, those are not random pain patterns. Each one points to a specific nerve root being irritated—most commonly by a disc issue in your lower back.

In this episode, I’ll show you how to identify which nerve root is involved in your sciatica and walk you through a simple 3-step routine to reduce disc pressure, calm the nerve, and start getting relief at home.

Instead of chasing symptoms in your leg with random stretches, you’ll learn how to address the problem at the source—right in your lower back.

In this video, you’ll learn:

🔷 The difference between L4, L5, and S1 nerve root pain patterns

🔷 Why sciatica pain in different parts of the leg often comes from the same disc

🔷 How to unload the spine to reduce nerve irritation

🔷 A step-by-step extension routine to reduce disc pressure

🔷 A simple nerve mobilization exercise to restore movement and blood flow

If you’ve been jumping from clinic to clinic, video to video, or exercise to exercise without lasting relief, this episode will help you understand what your pain pattern actually means—and what to do about it.

📲 Work With Me

✅ Text “PAIN” to +1 (317) 751-9509 to get my FREE Sciatica 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 sciatica videos:www.instagram.com/rehabfix

⏱ Chapters

00:00 – Sciatica Pain Patterns Explained

00:36 – L4 vs L5 vs S1 Nerve Root Symptoms

01:22 – Why Leg Pain Comes From the Low Back

01:58 – Step 1: Unload the Spine (90-90 Position)

02:52 – Step 2: Extension Press-Ups

03:48 – Step 3: Sciatic Nerve Mobilization

04:44 – Why You Must Treat the Root Cause

05:28 – How to Get Your Free Sciatica Fix Demo

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#️⃣ Hashtags

#Sciatica #NervePain #DiscHerniation #LowBackPain #SciaticaRelief #BackPainRelief #RehabFix #PhysicalTherapy #SpineHealth #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 sitting, bending forward, coughing, or sneezing keeps triggering low back pain or sciatica, there’s a good chance your disc is stuck in the exact position that’s causing the problem.

Most people are told their injury happened from one bad lift or a single movement. But in reality, disc bulges and herniations are usually the result of too much sitting, too much forward bending, and not enough extension movement over time.

In this episode, Dr. Grant Elliott explains the real reason discs become irritated and shows you a simple two-part “reduce and rebuild” approach designed to relieve pressure and stabilize your spine for lasting results.

You’ll learn:

🔷 Why sitting and bending forward make disc pain worse

🔷 How disc bulges actually develop over time

🔷 Why sciatica pain in the leg starts in the low back

🔷 The “reduce and rebuild” method for long-term relief

🔷 Two simple exercises to decrease disc pressure and stabilize your spine.

These movements are designed to help move the disc away from the nerve, reduce irritation, and build the stability your spine needs so the pain doesn’t keep coming back.

If you’ve been dealing with a disc bulge, herniated disc, or sciatica that gets worse with sitting or bending forward, this episode will show you a simple, targeted approach to start feeling 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 back and sciatica tips:www.instagram.com/rehabfix

⏱ Chapters

00:00 – Why Sitting and Bending Forward Cause Disc Pain

00:41 – Signs You’re Dealing With a Disc Bulge

01:01 – The Real Cause: Too Much Flexion, Not Enough Extension

02:37 – The “Reduce and Rebuild” Approach

02:53 – Exercise 1: Targeted Extension to Reduce the Disc

04:31 – Exercise 2: Core Stabilization to Lock In Results0

5:26 – Why Two Exercises Aren’t the Full Solution

06:14 – How to Get a Personalized Recovery Plan

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#️⃣ Hashtags

#LowBackPain #SciaticaRelief #DiscHerniation #BackPainExercises #RehabFix #HerniatedDisc #SpineHealth #BackPainRelief #CoreStability #PhysicalTherapy

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, stiff, and painful no matter where you go… you’re not alone.

Most people think back pain means something is seriously damaged, but in reality, the majority of low back pain is related to movement restrictions, stiffness, and lack of mobility.

When your spine doesn’t move the way it should, stress builds up in certain segments, leading to tightness, pain, and reduced function.

In this episode, I’ll walk you through 3 simple mobility exercises designed to unlock your lower back, improve movement, and help reduce pain, right from home.

These movements focus on restoring the key motions most people are missing throughout the day, especially if you sit a lot, drive often, or feel stiff every morning.

You’ll learn:

🔹 Why most low back pain is movement-based

🔹 How stiffness and lack of mobility create pain

🔹 The importance of extension and rotation in the spine

🔹 3 simple exercises to unlock your back and reduce pressure

🔹 How to find the right movements for your specific situationIf your back always feels tight, stiff, or “locked up,” this routine is a great place to start.

📲 Work With Me

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

Program:www.therehabfix.com/low-back-program

Follow me on Instagram for hundreds of free videos:@rehabfix → www.instagram.com/rehabfix

⏱ Chapters / Timestamps

00:00 – The Truth About Most Low Back Pain

00:37 – Why Do You Have Low Back Pain?

01:33 – Exercise 1: Cobra Scorpion

02:49 – Why Mid-Back Mobility Matters

03:07 – Exercise 2: Dynamic Puppy

03:46 – Exercise 3: Press-Up for Lumbar Extension

05:16 – 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 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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#️⃣ 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

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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#️⃣ 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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