Today’s live shows exactly how to use the squat (and hip hinge) to fix lower-back pain and sciatica. We cover why squats are the daily-life surrogate for getting out of chairs, how to protect a neutral spine, and what to prioritise first: technique → repeatability → then load. We dig into depth vs load (why most people have far more headroom to add safe load than to chase depth), the 20% → 45% body-weight milestones that explain why sitting can overwhelm a weak back, and why TRX/Smith/wall-squat crutches don’t translate to real-life movement. Plus: barefoot setup, a “kickstand” trick for the glute stretch, night-time sciatica, microdiscectomy context, and why learning a proper deadlift (floor pick-up) is essential for resilience.Start here → https://backinshapeprogram.com/start/Highlights:🔧 Squat = chair-stand surrogate; protect neutral spine.📈 Depth vs load: build load tolerance first.🚫 Skip TRX/Smith for rehab; learn true balance.🎯 Use 20–45% body-weight milestones to gauge progress.🦶 Go barefoot; add the glute-stretch “kickstand” cue.#backinshape #sciatica #herniateddiscsChapters:00:00:00 Why the squat heals backs (daily-life surrogate)00:02:20 Technique → repeatability → then add load00:06:30 Depth vs load: where progress really is00:09:40 Phases 1–4: discovery → working loads → additionals00:12:10 Barefoot setup; avoid wobble from cushioned shoes00:15:20 TRX/Smith/wall squats: why they don’t transfer00:18:45 Habits: apply squat/hinge to real-life chores00:22:10 Q&A: deadlifts as safe “pick-up from floor” pattern00:26:40 Relief work alongside training (towel/bed, contrast)00:31:10 Night pain & sitting loads: what they really mean00:36:00 Lordosis notes; why muscles aren’t “flattening” it00:41:20 Glute stretch “kickstand” to protect the lumbar spine00:46:30 Milestones: 20% → 45% BW before daily life beats you00:52:00 Wrap-up: objective progress, not symptom-chasing