This live session dives into a common problem for people with sciatica and lower back pain: why hamstring stretching can sometimes make everything feel worse. Mike explains how long-standing nerve irritation at L5/S1 and L4/5 can drive powerful hamstring tightness, how that tightness forces the lower back to round during everyday movements and stretches, and why the real issue is often weakness and loss of control rather than the stretch itself. You’ll learn how to keep hamstring work aggravation-free using pain ratings, neutral spine and hand support, and why building spine stability with exercises such as the dead bug, marching bridge, squats and hip hinges is the foundation for better flexibility.

He also answers member questions on step-up technique, whether squats are “bad” for the spine, how to reintroduce sitting, whether swimming helps, what to make of findings like lumbalisation and bone spurs, and how much pain is acceptable during rehab. Oscar’s story of progressing to loaded squats and long, pain-free sitting shows what consistent, well-coached strength work can achieve over a few months. Use the chapters below to jump straight to the questions most relevant to you, and if you’re new to the Back In Shape Program you can get started here → https://backinshapeprogram.com/start/

Highlights

🔹 🦵 Why sciatica makes hamstrings feel brutally tight and weak🔹 🎯 Using pain ratings to keep hamstring stretches aggravation-free🔹 🏋️ Oscar’s 75 kg squats and pain-free long sitting🔹 📏 Step-up and squat cues to protect the lumbar spine🔹 🌊 Swimming, sitting and habits framed as Relief vs rehab

#backinshape #sciatica #herniateddiscs

Chapters

00:00:00 Intro & why stretching hurts sciatica
00:01:30 Aggravation-free rehab and correct choreography
00:03:10 How lumbar injury drives hamstring tightness
00:05:21 Strength before stretch and safe hamstring ranges
00:08:01 Oscar: strength story and sitting tolerance
00:11:40 Eye injury, overtraining and respecting recovery
00:16:11 Lumbalisation, sacralisation and what it really means
00:17:43 Julia: side step-up technique and hip hinge cues
00:22:25 Nola: building core strength without sit-ups or planks
00:25:51 Nicole: are squats really bad for your spine?
00:31:59 Swimming, Relief Work and real back strengthening
00:33:33 Reintroducing sitting safely after a lumbar flare-up
00:37:53 How much pain is okay during rehabilitation?
00:40:20 Sitting posture, coccyx pain and tailbone myths
00:44:05 Imaging, bone spurs and focusing on soft tissues