Today’s livestream starts with a deep dive into what “engaging your core” really means when you’re rehabbing an L4/L5 or L5/S1 injury. Mike contrasts a lazy, bicycle-style dead bug with the properly braced version, shows how to use diaphragmatic breathing to brace without moving the spine, and explains why filming yourself from the side is essential to spot the tummy rising and then creeping back up as soon as the legs move. He stresses progressively tightening the brace as the legs travel further away, using the dead bug, marching bridge and everyday tasks as a way to practise variable core engagement rather than just going through the motions.

In the Q&A, he tackles a run of common rehab sticking points: why Roman chair back extensions are essentially an expensive, less safe hip hinge, when to move from Phase One into Phase Two, and why single-leg raises and extreme seated hip hinges are usually a bad trade for people with disc injuries. There’s detailed guidance on when to start rehab after a herniation or discectomy (basically now, but at an appropriate level), how to progress from low-hold squats and hinges with dumbbells towards barbell work, and how to troubleshoot hip hinges with bands when hamstrings or fear are in the way. He also addresses anxiety about MRIs, anterior pelvic tilt and cauda equina, uses his own eye injury as an analogy for why pain is a terrible measure of healing, and finishes by clarifying that Phase One is about mastering movement and reducing daily aggravation first, so that genuine strengthening in Phase Three and Four is both safe and effective.

Highlights

🔥 Turn your dead bug from lazy leg flaps into real core work.
🧠 Use video feedback to catch tummy “pop-ups” and fix technique.
🏋️‍♀️ Know exactly when to move from Phase One into Phase Two.
🎯 Unlock safer, stronger hip hinges with bands and better cues.
⏳ Stop waiting to “feel better” – judge healing by what your back can actually do.

Chapters

00:00 Intro: protect your lower back with core

01:06 Why core engagement matters for L4-L5 injuries

02:02 Dead bug done badly versus properly demonstrated

03:58 Using belly breathing to switch the core on

07:56 Roman chair versus hip hinge for safe strengthening

09:51 How long to stay in Phase One safely

11:52 Why leg raises are risky for injured backs

12:47 Problems with seated hip hinges and better alternatives

18:10 When to move from dumbbells to barbell squats

22:01 Troubleshooting hip hinges with bands and tiny ranges

27:06 Stuart McGill overlap, McKenzie criticism and neutral spine

28:00 Post-discectomy training, protein, and cold weather stiffness

31:53 Anterior pelvic tilt, imaging limitations and rehab priorities

39:18 Eye injury analogy: why symptoms mislead your decisions

43:20 Post-discectomy hip hinge still causing nerve pain

52:47 Second surgery, loose screws and struggling with rehab

1:01:53 Daily flare-ups from chairs, doors and poor habits

1:11:59 Why Phase One technique comes before real strengthening

#HerniatedDisc #LowerBackPain #Sciatica