Today we show exactly how to get back to lifting safely when you’ve got sciatica or a lumbar disc issue—using the hip hinge to relearn hip motion while keeping the lumbar spine still. You’ll see how to set up with a chair, use hands-down-thighs to limit moment arms, test only aggravation-free ranges, and then progress loads without changing depth. We cover dumbbell → barbell transitions (why ~30 kg is a sensible swap point), why daily life already loads your spine, how to handle DOMS vs “tightness”, and common traps (wedges, straps, long “flexion” stretches). Q&A includes decompression (towel/bed), post-microdiscectomy rules, farmer’s carries (why single-arm), footwear, office sitting, and more.Start here → https://backinshapeprogram.com/start/

Highlights:🔹 Hip hinge teaches hip motion separate from lumbar movement—your missing skill for daily life.🔹 Progress one variable at a time: keep depth fixed, add small load steps, and insist on aggravation-free reps.🔹 Switch to a barbell around ~30 kg so the new hold position has wiggle room; avoid racing with straps.🔹 DOMS ≠ “needs more mobility”: manage with massage gun + decompression; avoid knee-hugs/child’s pose in early rehab.🔹 Ditch wedges & gimmicks; practise the movement you’ll actually use in life (squat/hinge).#backinshape #sciatica #herniateddiscsChapters:00:00:00 Intro & plan — returning to lifting with sciatica via the hip hinge00:01:05 “Life is load” — why fear of weights is misplaced when you control them00:01:40 Why the hip hinge matters (separate hip motion from lumbar movement)00:06:50 Progressions: fix depth first, then make micro load jumps00:07:53 Switch to a barbell around ~30 kg; drop back, rebuild, then progress00:09:12 DOMS vs “tightness” — recovery tools (massage gun, towel/bed)00:15:50 Ditch squat wedges/heel lifts — train patterns that transfer to life00:21:30 Decompression tingling fixes — try bed vs floor; check towel placement00:25:25 After illness (flu): run a discovery workout and rebuild over a week00:30:04 Hands-on care (chiro/physio/osteo): how it fits alongside rehab00:36:24 MRI is for education; it doesn’t change the rehab plan00:40:00 Cardio impact (jump rope/running) — earn it later with strength00:43:50 Desk work: sit/stand balance, micro-breaks, correct lumbar towel height00:52:24 Chair/lumbar support specifics — avoid placing support on the sacrum00:58:02 Symptom variety (burning/tingling): focus on movement findings instead01:00:01 Aggravation-free test vs daily loads — starting when very sore01:06:35 Massage gun & kit hierarchy — practical brand/budget notes01:09:17 Decompression vs forward-bend “stretch”; closing notes