In this session, we address one of the most persistent myths in back pain recovery: the idea that pulling your knees to your chest or performing 'child’s pose' is beneficial for relief. For those suffering from a herniated disc or sciatica, the lumbar spine often loses its natural lordosis (curve) due to chronic sitting and poor posture. We discuss why adding more flexion through 'stretching' only aggravates the injury by compressing the anterior portion of the disc and driving the nucleus backwards. Instead, we explore the science of spinal remodeling and the concept of 'creep'—how consistent, long-duration extension (using specific orthotics or simpler towel decompression) can actually help restore the spine's natural structure over time.

We also dive into a wide-ranging Q&A covering the practicalities of rehabilitation versus hobbies. A key distinction is made between Reformer Pilates—which is an excellent hobby but lacks the progressive load required for true spinal strengthening—and a structured rehab programme. We also tackle questions regarding spinal surgery, specifically why 'pre-hab' is essential even if you are scheduled for an operation, and how to navigate daily challenges like lifting toddlers or managing travel without triggering a flare-up.

Finally, we clarify the confusion surrounding core engagement. Many patients are taught to flatten their back (pelvic tilt) to engage their core, which violates the neutral spine principle. We explain how to use forced exhalation breathing to create a natural corset of stability without compromising spinal alignment, allowing you to move safely and build resilience for the long term.

🦴 The Lumbar Curve & Flexion Intolerance: We explain why the average adult, who sits for 9.5 hours a day, develops a flattened lumbar curve. This structural adaptation makes the lower back vulnerable. We detail why conventional advice to 'hug your knees' is misguided, as it reinforces the very position that caused the injury in the first place.

🧱 Spinal Remodeling & 'Creep': We demonstrate the difference between short-term relief (towel decompression) and structural change. Using the concept of 'creep', we discuss how specific ligaments remodel under sustained load (20 minutes daily) to restore the lordosis, contrasting this with shorter duration decompression for immediate symptom relief.

🧘 Pilates, Yoga & The Jefferson Curl: A critical look at why hobbies like Pilates and Yoga are often confused with rehabilitation. We discuss why movements like the Jefferson Curl can be dangerous for injured spines by hammering hypermobility into damaged segments rather than building genuine stability.

🔪 Surgery & Future Resilience: Advice for those facing microdiscectomy or other spinal surgeries. We emphasise that surgery removes the obstruction but does not repair the tensile strength of the disc wall (annulus). Real recovery requires building load tolerance and movement patterns that protect the surgical site long-term.

Chapters00:00 Introduction00:29 Why We Focus on the Lumbar Curve01:30 The Problem with Flattened Spines & Misalignment05:00 The Impact of 9.5 Hours of Daily Sitting07:00 Towel Decompression vs. Knee Hugs08:55 Spinal Remodeling: Using Orthotics & The Concept of 'Creep'14:45 Q&A: My PT Said Knee Hugs "Expand the Spine"?16:00 Q&A: Why Jefferson Curls Caused a Flare-Up22:05 Q&A: Getting a Referral for Standing X-Rays24:40 Q&A: Travel Tips for Back Pain25:15 Q&A: Is a "Muscle Pump" in the Back Normal?28:00 Q&A: Herniated Disc Symptoms Without Pain?32:40 Q&A: Is Reformer Pilates Good for Sciatica?39:35 Q&A: Engaging the Core Without Pelvic Tilting44:50 Q&A: Preventing Recurrence After Microdiscectomy48:30 Q&A: Preparing for Spinal Surgery (Pre-Hab)56:35 Q&A: Safe Techniques for Lifting Toddlers01:04:45 Q&A: The Myth of the "Locked" SI Joint

#BackPainRelief #Sciatica #HerniatedDisc

Key Topics Covered