Sitting often makes sciatica feel instantly better because a posterior pelvic tilt opens the nerve exit holes—but that short-term relief can reinforce the problem. In today’s live, we explain what’s really going on at L4/5–L5/S1, why repeated flexion (knee-hugs/child’s pose) “feels good but harms,” and how to sit smarter (reclined, supported neutral) while you rebuild capacity. Then we show how to prevent those “getting up = lightning bolt” moments by learning neutral-spine transitions and using the Core 6 (Dead Bug, Marching Bridge, Squat, Hip Hinge, Step-Up, SLHH) to restore load tolerance. Member Q&A covers spondylolisthesis, night flare-ups, “squat on the toes,” deficit deadlifts, flights, Roman-chair/back extensions, and more.Start here → https://backinshapeprogram.com/start/Highlights:🔹 Why sitting eases sciatica (foramina open).🔹 The flexion-relief trap (knee-hugs/child’s pose).🔹 Safer sitting: recline + towel-supported neutral.🔹 Prevent flare-ups: neutral-spine transitions.🔹 Rebuild with the Core 6; progress load over time.#backinshape #sciatica #herniateddiscsChapters:00:00:00 Intro & why sitting eases sciatica00:02:51 Posterior pelvic tilt opens the foramina00:03:53 ‘Feels good but harms’: knee hugs / child’s pose00:04:11 Root cause: ligament injury at L4/5–L5/S100:06:44 Reclined sitting with lumbar support (safer setup)00:07:13 Loads: sitting raises L4/5–L5/S1 load 40–90%00:07:50 Education: neutral spine & transitions matter00:10:20 Live Q&A begins00:10:32 Osteoporosis, ‘muscle spasm’ mislabels00:12:42 The 3-part plan: relief, Core 6 rehab, education00:12:53 Post-laminectomy principles & aggravation-free reps00:22:51 Spondylolisthesis/pars defects — long-term strategy00:26:23 Night flare-ups: win the day to sleep better00:28:32 Squat ‘on the toes’ fix — technique first00:32:23 Deficit deadlifts? Skip for rehab00:34:48 How often? Daily practice early → structured splits00:51:50 ‘Fusion is my only option’ — prehab either way00:54:05 14-hour flight tips (positioning & expectations)01:01:29 Roman chair & good mornings — safer alternatives01:06:08 Wrap-up & next steps