Worried you’ll make a herniated disc or sciatica worse, so you do… nothing? Today’s live explains why “doing nothing” usually means doing the wrong things all day (and staying stuck), and what to do first: education → strategy → tutorials → then careful practice. We show why daily life (chairs, shoes, kids, work) often provokes more than a controlled squat, how to troubleshoot towel vs bed decompression (including getting in/out safely), and simple gym setup wins (hello safety bars) that spare your back. We also cover why the Jefferson curl isn’t a smart rehab driver, plus Q&A on AS/spondylo, post-microdiscectomy progress, spondylolisthesis goals, isometric holds, “can a disc bulge fully heal?”, and best sitting/posture tweaks.Start here → https://backinshapeprogram.com/start/Highlights:🔹 Education first: strategy → tutorials → practice.🔹 Daily life usually provokes more than careful squats.🔹 Towel vs bed decompression: placement & safe entry/exit.🔹 Set the gym up to protect your back (use safety bars).🔹 Skip Jefferson curls for disc rehab; build neutral-spine strength.#backinshape #sciatica #herniateddiscsChapters:00:00:00 Intro & stop fearing rehab with a herniated disc00:02:13 Education-first: strategy & tutorials before exercise00:04:04 Why random PT exercises aren’t rehab (child’s pose/pigeon, etc.)00:05:39 Daily life is riskier than careful squats (feeding the dog…)00:09:31 Towel decompression: discomfort, tingling & fixes00:10:51 Bed decompression: how to get in/out safely00:12:48 Brad: phase-4 training & gym setup (use safety bars)00:16:44 How soon should I feel improvements? (technique wins first)00:20:11 Imaging & “physio sheets” vs real programming00:25:20 Mental health: structure builds confidence fast00:34:10 Jefferson curl: why not in disc rehab00:38:30 AS/spondylo: stability even more important00:43:05 7 months post-microdiscectomy: focus rehab, not steroids00:48:10 Spondylolisthesis: segment story, goals & hip mobility00:51:53 Isometric holds vs measurable loading (why we track kilos)00:52:45 Craig: can a disc bulge fully heal?00:59:29 Best sitting/posture: towel behind & slight recline01:00:04 Wrap-up & next steps