Quick fixes can feel great—but they rarely heal a herniated disc or sciatica. In today’s live we explain the 3 types of relief (what helps directly, what helps indirectly, and what feels good but harms), then show how real progress comes from strengthening: learning neutral-spine control first, then building load tolerance with squat/hinge patterns. We cover how to measure healing objectively (your exercises are the test), why “piriformis syndrome” is usually a red herring, smarter use of decompression (towel/bed, IDD tables), and practical Q&A on running, yoga/swimming, socks, inversion tables, sleep positions, and red flags.Start here → https://backinshapeprogram.com/start/Highlights:🔹 The 3 relief categories: direct, indirect, avoid-the-flexion-traps.🔹 Strengthening = rehab: technique first, then load.🔹 Track healing by what you can lift with clean form (not by vibes).🔹 “Piriformis syndrome”? Usually a spine issue—fix the source.🔹 Smarter decompression, safer daily moves, realistic timelines.#backinshape #sciatica #herniateddiscsChapters:00:00:00 Intro & how relief/rehab actually work00:02:23 3 types of relief (do this, skip that)00:02:59 Decompression options in context (towel/bed, clinic)00:04:31 Strengthening ≠ instant relief (what to expect)00:04:49 Measuring healing by load & technique (objective tests)00:07:05 Why symptoms vary day-to-day (habits & transitions)00:08:11 Lordosis & imaging — what “normal” looks like00:11:32 Socks & daily living vs careful rehab effort00:21:17 Piriformis myth, figure-4 & why it misleads00:33:44 Running the smart way (and when)00:37:15 Yoga & swimming — relief vs rehab value00:43:10 Inversion table: gentler dosing & safe exit00:47:13 “Only tingling” — should I still train?00:58:46 Red flags: cauda equina needs medical input01:01:05 Best sleep positions (keep the spine neutral)01:01:28 Wrap-up & next steps