Today we break down why barbell hip thrusts/bridges often backfire during rehab—not because the rep itself is “bad,” but because the setup and dismount force uncontrolled rounding, plate shuffling, and awkward bar moves that can spike your lumbar load. Then we show the smarter path: use squat & hip-hinge patterns to rebuild a still, braced spine you can use in real life, and progress through Phase 1 ,2 , 3 , 4 with clear readiness checks (e.g., keeping up with 5×10 live pace, aggravation-free). We also cover why range vs load isn’t a 50/50 race (build load tolerance first), what 40–90% more load when sitting really means, when inversion tables fit (relief, not strength), and practical Q&A from members. Start here → https://backinshapeprogram.com/start/Highlights:🔹 Hip thrust pain trap = the setup, dismount, not the rep.🔹 Rehab drivers: squat & hip hinge, machine fixes.🔹 Phases & readiness: keep up with the 5×10 live pace, then move on.🔹 Load - depth early—build tolerance before chasing range.🔹 Sitting can add ~40–90% lumbar load—use this to set milestones.#backinshape #sciatica #herniateddiscsChapters:00:00:00 Hip thrusts: why the setup is the real risk00:03:00 What actually builds a resilient back: squat & hinge00:06:00 Program map: Phase 1 , 2 , 3 , 4 & how to progress00:08:10 Readiness rule: keep up with the 5×10 live routine (no flare)00:10:40 “When can I lift again?” -Your exercises are the safe test00:13:00 Why sitting can hurt: 40–90% more load vs standing00:15:10 Range vs load: prioritise load tolerance first00:18:00 Normal DOMS: hamstrings after a good hip hinge day00:20:20 Film your sets: technique feedback that speeds rehab00:24:00 Back-extension machines vs real-world hinges00:28:30 Inversion tables: how to use them as relief, safely00:34:00 Microdiscectomy & confidence: strategy - tutorials - practice00:40:30 Hypermobility: strength first, mobility later (you’ve got range)00:47:00 Spondy/logistics & daily-life habits that stop flare-ups01:00:00 Wrap-up & what to do this week