In today's session, we dive deep into the mechanics of why lower back pain and sciatica flare up, even when you think you are doing the right things. The core of the issue is often "movement leakage," where motion intended for your hips or upper body inadvertently puts stress on an injured lumbar segment. Whether you are dealing with a herniated disc at L4/5 or L5/S1, these tissues have a reduced capacity for stress. When you move incorrectly—such as rounding your spine during a bent-over row or a simple daily task—you aggravate those vulnerable tissues. Understanding this is the first step toward moving away from the cycle of chronic pain and toward a structured rehabilitation programme.We also challenge the common misconception that more bending and stretching is the solution for a stiff back. If movement is what caused the aggravation, it is rarely logical to focus your recovery on more bending and twisting of the injured area. Instead, the priority must be to stabilise and protect the spine through isometric contraction and proper technique. By building a foundation of strength through exercises like squats and hip hinges, you teach your body to shield the injured segments, allowing the healing process to take place without constant re-injury.### Key Topics Covered🛡️ Movement Leakage & Stability: Discover why back pain flares up when movement "leaks" into injured spinal segments and why learning to stabilise these areas is your primary goal for long-term relief.🏋️ Rehab vs. Hobbies: Understand the difference between therapeutic rehabilitation and hobbies like Pilates, swimming, or golf, and why you must prioritise spinal strength before returning to these activities.💉 Injections & Surgery Truths: An honest look at the role of steroid injections and surgery, explaining why they often fail to address the underlying structural weakness and why rehab is essential regardless of your surgical status.Chapters00:00 Why lower back pain flares up01:08 How movement leaks into the lower back02:32 Moving the injured spinal segment03:39 Herniated discs at L4/5 and L5/S104:44 The goal of spinal stabilisation06:13 Morning stiffness and hip hinges07:22 Understanding nerve irritation vs disc injury08:34 Back extension machines vs hip hinges11:40 The risks of the "Good Morning" exercise15:13 The truth about Piriformis Syndrome16:47 Using weights and load for rehabilitation18:07 Squatting with Hip Impingement (FAI)19:43 Spinal injections and underlying injuries21:24 Isometric holds in daily exercises23:53 How to overcome training plateaus25:32 Standing hip flexor exercise demonstration29:54 Will a second flare-up take longer to heal?32:29 Sacroiliac Joint (SIJ) pain vs disc issues35:44 Stem cell injections vs steroid injections38:18 Training for swimming with a disc injury40:35 When is surgery actually necessary?42:08 Does a Chiropractor "work" for back pain?46:30 Pilates, Swimming, and Tai Chi as hobbies49:43 Can you return to Juujitsu after a herniated disc?51:44 Sitting tolerance and lumbar loading54:58 Surgery vs learning to control your spine01:01:25 Is "Glute Amnesia" overhyped?01:05:45 Demonstrating core activation basics#LowerBackPain #Sciatica #HerniatedDisc