Today we explain why a stiff, painful lower back doesn’t need more stretching (knee-hugs, Child’s Pose, cat-cow). Most disc problems bulge backwards, so repeated forward-bending keeps stressing the very tissues that need protection. We show what to do instead: learn neutral-spine control, practise real-life patterns (squat = stand up, hinge = pick up), and then build capacity. We also cover why imaging can be useful (for the clinician and planning), how years of sitting flatten your lumbar curve, spinal remodeling basics, post-op realities (microdiscectomy still needs rehab), coccyx pain referrals, IDD + rehab, cardio choices, and more Q&A.Start here → https://backinshapeprogram.com/start/Highlights:- Stiff ≠ “needs more flexion.” Most lumbar injuries dislike forward-bending; stabilise first, then strengthen.- Why imaging sometimes helps: it informs technique and targets—not a reason to delay starting safe rehab.- Your curve is often already flattened from long sitting; stop trying to add even more flexion.- Coccyx pain is commonly referred from L5/S1; fix the spine, not the seat cushion gimmicks.- Relief vs rehab: decompression/massage can soothe, but strength changes capacity (and daily life load wins).#backinshape #sciatica #herniateddiscsChapters:00:00:00 Why “stretch your stiff back” backfires (disc bulges & flexion strain)00:02:10 Stability over stretching: protect the injury, don’t keep bending it00:05:00 When imaging helps (and why it shouldn’t delay starting safe rehab)00:07:40 Normal curves 101 (lordosis/kyphosis) and where lumbar motion should occur00:11:30 The sitting problem: years of posterior tilt flatten the lumbar curve00:15:20 Spinal remodeling idea (sustained extension positioning; context & limits)00:18:50 Already flexed at rest? Then you don’t need more forward-bending00:22:10 “Anterior pelvic tilt” myths—why visual guesses mislead without imaging00:24:30 Post-microdiscectomy truths: surgery ≠ rehab; start stabilising early00:28:00 “Arthritis” vs tissues you can strengthen; capacity beats labels00:31:00 Coccyx pain often from L5/S1; understand sitting loads (≈20–45% BW context)00:34:10 IDD decompression + must-do rehab outside the clinic00:36:40 Weighted-vest walks vs suitcase carries (scalable loading)00:39:20 Cardio picks you can scale (walking → run sets, air bike, x-trainer)00:42:10 Congenital fusions: even more reason to nail neutral & hip mobility00:45:00 Cat-cow/Child’s Pose: why they’re often the wrong tools early on00:47:40 Use knees/hips/ankles—stop making your back do every job00:50:10 Program support & education: do the plan, film your reps, iterate00:55:00 Q&A: over-training, gym mistakes, yoga kneeling, couch stretch tweaks00:59:27 Wrap-up & next steps for members