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’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

🔑 Keywords That May Have Brought You Here

sciatica pain down leg,sciatica stretches that make it worse,stop stretching sciatica,3 minute sciatica routine,disc bulge, sciatica exercises,sciatic nerve pain relief,sciatica pain when sitting,sciatica pain bending forward,centralization process, sciaticafix ,sciatica without surgery,sciatica exercises at home,low back ,disc, sciatica relief,why hamstring stretching hurts, sciaticareverse extension, sciatica,dr grant elliott, rehabfix

#️⃣ 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

🔑 Keywords That May Have Brought You Here:

 tight low back relief, low back strengthening exercises, stop stretching low back, erector spinae exercises, glute exercises for back pain, reverse plank exercise, chinese plank, low back ,disc bulge, back pain exercises, flexion intolerant, low back pain ,sciatica, strengthening exercises, centralization process ,back pain fix, low back pain at home, back pain relief without stretching, bulletproof low back, Dr Grant Elliott RehabFix.

⏱ 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

🔑 Keywords That May Have Brought You Here:

lumbar decompression at home

back pain relief

sciatica exercises

disc herniation relief

spinal decompression exercises

low back pain exercises

herniated disc exercises

centralization process

avoid inversion table

sciatica home remedies

no equipment back exercises

lower back pain treatment

chronic back pain relief

natural back pain remedies

fast back pain relief at home

relieve lower spine pain

lower back stretches for pain

stretches for herniated disc

core exercises for back pain

lumbar strengthening exercises

bulging disc pain relief

lumbar disc herniation exercises

nerve compression exercises

degenerative disc disease exercises

posture correction exercises

no equipment back stretches

home physical therapy for back

self spinal decompression techniques

#️⃣ Hashtags#LowBackPain #SciaticaRelief #LumbarDecompression #HerniatedDisc #BackPainExercises #PainRelief #DiscHerniation #CentralizationProcess #RehabFix #AtHomeExercises

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.

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:
📸 @rehabfix – ⁠www.instagram.com/rehabfix⁠

If you have one hamstring that always feels tighter than the other — and stretching never seems to fix it — this episode will explain exactly why.
Most people believe a tight hamstring means they need to stretch it… but when it comes to sciatica, that’s the worst thing you can do.

In this episode, Dr. Grant Elliott breaks down why your “tight hamstring” isn’t a hamstring problem at all — it’s a lower-back problem.
And the more you stretch it, the worse your symptoms can get.

Grant explains how disc pressure and nerve irritation can create the illusion of a tight muscle, why traditional hamstring stretches fail, and the specific movements that actually take pressure off the nerve so you can finally feel relief.

You’ll learn:
✅ Why one hamstring feels tight when the real issue is your lumbar spine
✅ How disc bulges create nerve tension that mimics a tight muscle
✅ Why stretching makes sciatica worse (and what to do instead)
✅ The 3 movements that instantly reduce nerve pressure
✅ How thousands have recovered through the RehabFix Centralization Process

If you’ve been stretching, massaging, foam rolling, or icing the back of your leg and nothing ever changes — this episode will show you the truth about where sciatica really comes from.

You’ll discover how to fix the source of the issue so you can walk, sit, and train again without fear of flare-ups.

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

Learn more or apply for our 1:1 online coaching at:
🌐 ⁠www.therehabfix.com/low-back-program⁠

Follow @rehabfix on Instagram for daily videos and mobility tips.

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:
📸 @rehabfix – www.instagram.com/rehabfix

Ever wondered why your back pain just won’t go away — even though you’ve been doing everything right?

In this episode, Dr. Grant Elliott breaks down the 5 everyday habits that are silently destroying your spine — and chances are, you’re doing at least three of them right now.

These habits are so common most people don’t even realize they’re the reason their back still hurts — things like sitting too perfectly, keeping your core too tight, or stretching your hamstrings the wrong way.

Grant explains why these “healthy” habits actually make pain worse, and what you should do instead to finally build a strong, pain-free spine that lasts.

You’ll learn:
✅ Why obsessing about posture and form creates more pain, not less
✅ How “core bracing” and sucking in your stomach weakens your back
✅ Why stretching your hamstrings can actually worsen disc issues
✅ The truth about random internet stretches and mobility trends
✅ How to follow the same Centralization Process that’s helped over 2,000 people recover naturally

If you’re stuck in the endless cycle of back pain, trying posture fixes, core exercises, or viral stretches that never seem to help — this episode will change how you think about your spine forever.

You’ll discover what actually creates a bulletproof back — and how to stop destroying it with the wrong habits.

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

Learn more or apply for our 1:1 online coaching at:
🌐 www.therehabfix.com/low-back-program

Follow @rehabfix on Instagram for daily videos and mobility tips.

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

Ever been hit by sciatica out of nowhere — that burning pain down your leg that stops you in your tracks?
That’s exactly what happened to me.

I was at the splash park with my 3-year-old son when the sciatica devil got me — bad. I had no equipment, I was out in the woods, and I thought: “What would I do right now to fix this?”

In this episode, I share the exact 5-step sciatica routine I created on the spot — no tools, no gym, just simple, smart movements you can do anywhere to relieve pain and calm the nerve.

You’ll learn:
✅ How to tell if it’s true sciatica or something else
✅ Why stretching your hamstrings usually makes it worse
✅ Five movements that stop the burning and restore mobility
✅ How to safely relieve pressure on the lower back and sciatic nerve
✅ The proven process we use with over 2,000 clients to fix sciatica naturally — without surgery or injections

This is real-world, practical recovery you can use today.

If you’re tired of waking up with pain, losing confidence to move, or worrying about flare-ups every time you’re active — this episode will show you how to get back to life fast.

Listen now and start your recovery today.

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
For hundreds of free low back and sciatica videos, follow us on Instagram: ⁠⁠www.instagram.com/rehabfix⁠⁠

Have you been told your disc herniation is large — so you’ll need surgery, injections, or to just “live with it”? In this episode, I break down why bigger doesn’t mean worse — and how your body can actually heal a herniated disc naturally. You’ll learn what MRI terms like “bulge,” “protrusion,” “extrusion,” and “sequestration” really mean, and why pain doesn’t always match what your scan shows.

You’ll learn:
✅ Why MRI size doesn’t predict pain or outcome
✅ How your immune system clears disc material naturally
✅ Why pain is a signal for movement, not damage
✅ Three key movements that start reversing pressure and restoring confidence

A recent Journal of Neurosurgery: Spine review analyzed 360 cases of lumbar disc herniations and found that spontaneous regression is not only possible — it’s common. In fact, the larger the herniation, the higher the rate of full recovery.

If you’re ready to take control, start moving again, and learn how to heal your spine naturally — this episode is for you.