Today’s live shows you how to measure recovery in a way that actually drives healing. We ditch the “how it feels today” yardstick and replace it with objective markers: technique you can repeat, aggravation-free training, and real-world load targets (e.g., why sitting can add ~20–40% more load vs standing and how to use that fact to set early milestones). We also clear up common traps: microdiscectomy “failed” vs what surgery actually does, test-vs-rehab (don’t practise rounding), decompression & inversion tables as relief (not strength), and the mind–body conversation—use proof (better reps, better loads) to shrink fear.Start here → https://backinshapeprogram.com/start/Highlights:🔹 What gets measured gets accomplished—stop chasing symptoms.🔹 Early targets that make sense: technique first, then small, aggravation-free load increases.🔹 Sitting loads the spine ~20–40% more—use it to set sensible milestones.🔹 Decompression/inversion = relief tools; pair them with progressive rehab.🔹 Discs can improve without surgery; injections don’t “fix” a disc.#backinshape #sciatica #herniateddiscsChapters:00:00:00 Intro & why measurement matters00:00:17 What gets measured gets accomplished00:00:56 The “10×230lb squat” comment — context & method00:05:41 Objective milestones: sitting adds 20–40% load00:06:36 Start small, technique first, aggravation-free00:10:00 Microdiscectomy “failed”? What that really means00:12:59 Picking from the floor: test vs rehab (Storyteller)00:18:04 Mind–body: useful… but you still need proof00:20:17 Strong people get injured too (health vs performance)00:22:45 Decompression & inversion tables — relief, not rehab00:33:41 Pull-ups/push-ups? Prioritise spine rehab first00:35:09 RDL vs hip hinge — same movement00:36:20 Coccyx pain is usually a lumbar issue00:37:22 SLHH tips: stop twisting; control depth00:53:31 Why mornings feel worse (lymphatic congestion)01:00:41 Daily life loads vs safe, coached exercise01:03:48 Discs can improve without surgery; injections don’t fix discs01:05:04 Wrap-up & next steps