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PODCAST

Back In Shape Podcast

This podcast is dedicated to providing you with the help you need to fix your lower back pain and sciatica. From specific diagnoses, myths and injuries to the low back, to strategies to recover, we"re here to help get your Back In Shape. This podcast is an extension of the Back In Shape Program, an online back rehabilitation program that helps members from all over the world. Created by the founders of The Mayfair Clinic, a specialist back and neck pain clinic in central London and winner of the

health & fitness

All Episodes

01:13:50

Why You Don’t Need a Back Extension Machine for Recovery

Back In Shape Podcast ·

2025/12/01

In the world of back rehabilitation, the Roman Chair (or back extension machine) is often hailed as a must-have piece of equipment. However, for those recovering from L4/L5 or L5/S1 disc herniations and sciatica, this machine can often introduce unnecessary complexity, cost, and risk compared to the humble hip hinge. In this session, we break down exactly why the standing hip hinge is often superior for building spinal stability and posterior chain strength without the hassle of setup or the

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01:20:22

Healing Sciatica vs Healing The Disc: Why You Keep...

Back In Shape Podcast ·

2025/11/28

Does your sciatica seem to vanish for a few days, giving you hope that you are finally "fixed," only to return with a vengeance the moment you try to resume your normal life? This cycle of relief followed by relapse is incredibly common and deeply frustrating. In this session, we explain the critical difference between symptom relief (the absence of pain) and structural healing (the repair of the tissue). Understanding this distinction is the key to breaking the cycle of recurring back

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01:18:29

Why Your Herniated Disc Is Spreading

Back In Shape Podcast ·

2025/11/26

Title: Why Your Herniated Disc Pain Feels Like It’s Spreading — Live Q&A In this live Back In Shape session, Mike explains why an L4/5 or L5/S1 herniated disc can start as “just” lower back or buttock pain and then seem to spread into hamstrings, tendons and other joints over time. He walks through how inactivity, deconditioning and disc thinning work together to make you more vulnerable, why most people simply don’t have much strength “in the bank” to lose, and how this leads to that familiar

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01:25:55

Protect Your Back With A Tight Core: Sciatica...

Back In Shape Podcast ·

2025/11/24

Today’s livestream starts with a deep dive into what “engaging your core” really means when you’re rehabbing an L4/L5 or L5/S1 injury. Mike contrasts a lazy, bicycle-style dead bug with the properly braced version, shows how to use diaphragmatic breathing to brace without moving the spine, and explains why filming yourself from the side is essential to spot the tummy rising and then creeping back up as soon as the legs move. He stresses progressively tightening the brace as the legs travel further

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00:50:39

Why Stretching Is Making Sciatica Worse?

Back In Shape Podcast ·

2025/11/22

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

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01:04:38

Your Stiff Low Back Does NOT Need More Stretching!

Back In Shape Podcast ·

2025/11/14

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,

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01:05:07

Return To Lifting After Sciatica: Using Hip Hinges To...

Back In Shape Podcast ·

2025/11/13

Today we show exactly how to get back to lifting safely when you’ve got sciatica or a lumbar disc issue—using the hip hinge to relearn hip motion while keeping the lumbar spine still. You’ll see how to set up with a chair, use hands-down-thighs to limit moment arms, test only aggravation-free ranges, and then progress loads without changing depth. We cover dumbbell → barbell transitions (why ~30 kg is a sensible swap point), why daily life already loads your spine, how to handle DOMS vs “tightness”,

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01:15:21

Herniated Disc Morning Stiffness: Actions For Relief

Back In Shape Podcast ·

2025/11/12

Why are herniated disc/sciatica symptoms so rough first thing in the morning—and what should you actually do? Today we explain the real reason (overnight congestion, not “bad sleep”), why knee-hugs/Child’s Pose and big twisting backfire, and the exact get-out-of-bed & first-15-minutes routine: roll to the side, sit, feet under → brace → stand, then potter about while the stiffness drains. We demo quick core engagement (“belly pop”), smart use of contrast bathing & towel/bed decompression,

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01:11:27

Return To Lifting After Sciatica: Using Hip Hinges To...

Back In Shape Podcast ·

2025/11/11

Today we show exactly how to get back to lifting safely when you’ve got sciatica or a lumbar disc issue—using the hip hinge to relearn hip motion while keeping the lumbar spine still. You’ll see how to set up with a chair, use hands-down-thighs to limit moment arms, test only aggravation-free ranges, and then progress loads without changing depth. We cover dumbbell → barbell transitions (why ~30 kg is a sensible swap point), why daily life already loads your spine, how to handle DOMS vs “tightness”,

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01:11:18

Do MRI Results Change The Exercises For Low Back Pain...

Back In Shape Podcast ·

2025/11/07

Today we tackle the perennial question: “Will my MRI change what I should do?” Short answer: rarely. Imaging can explain quirks (like why a funky position eases symptoms), but it doesn’t replace learning safe, aggravation-free squats & hip hinges that you already do in daily life. We show how to run “hedged experiments,” record your reps to spot errors fast, and why belts/braces create false security. Plus: sleeping pain (win the day, not the night), DOMS vs relief tools, decompression &

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00:40:17

Sciatica Recovery Guide: How To Get Better

Back In Shape Podcast ·

2025/11/06

🧭 Sciatica Relief Guide — Recover for the LONG TERMNeed Help With Your Back Pain? Check this full video out now "Fixing Back Pain Master Class" https://www.youtube.com/watch?v=QIYFt7qQbJwFeeling stuck with sciatica? This video cuts through the noise and gives a clear, practical roadmap to stop chasing symptoms and fix the root cause in your lower back (usually L4–L5 / L5–S1). 🎯📚 Resources:📖

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01:08:57

Stop Fearing Exercise: Centralisation, Real Relief &...

Back In Shape Podcast ·

2025/11/05

Today’s live clears up three big themes that keep people stuck:Centralisation is good news—leg pain retreating to the low back usually means you’re reversing the sciatica process. Don’t “elephant-walk” your spine into more flexion to chase flexibility while it’s healing.Relief that helps vs hurts—use massage gun, hamstring work (with a neutral spine), towel/bed decompression, and contrast bathing to manage end-of-day stiffness while you build strength. Skip the knee-hugs/rounded-back routines that

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01:06:14

Be Stronger Than Before Your Back Injury

Back In Shape Podcast ·

2025/11/04

Today’s live is a Monday reset: yes - you absolutely can end up stronger and more resilient than before your disc injury/sciatica. We show why the basics work (squat & hip hinge done with a still spine), how to use objective load milestones (20% - 45% - 75 -100% body-weight) to track progress, and why most setbacks come from everyday habits, not the gym hour. We also cover: surgery context (it removes a fragment; it doesn’t heal the annulus - rehab still matters), why very few adults ever do

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01:01:31

Back Pain Is Not Getting Any Better

Back In Shape Podcast ·

2025/10/31

If you’re still doing knee-hugs, Child’s Pose and “cat-camel” while being told to avoid squats/hinges… that’s why you’re stuck. Today we show how to turn rehab into something that actually works: control the spine first, practise real-life patterns (squat = chair-stand, hip hinge = pick-up), and then build capacity with sensible loading. We also demo towel decompression vs cobra (elongation/traction beats extension-compression), explain why sitting can add ~40–90% lumbar load, and how to stop

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01:08:25

How to Engage Your Core and Ease Sciatica the Right Way

Back In Shape Podcast ·

2025/10/30

Today we fix core engagement (use breathing-led bracing, not pelvic tucks), and we reframe the “best stretch for sciatica”: relief tools help short-term, but lasting change comes from technique → repeatability → then load on squat/hinge patterns. We also cover plateau-busting (micro-progress with smaller jumps & last-set tests), DOMS vs flare-ups, kit choices (DBs/KBs → barbell), where to read free education, osteoporosis safety, daily frequency when pain has shifted from sharp to dull, IDD

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01:07:30

Rebuild Your Lower Back After Sciatica - Glute...

Back In Shape Podcast ·

2025/10/29

Today we break down why barbell hip thrusts/bridges often backfire during rehab—not because the rep itself is “bad,” but because the setup and dismount force uncontrolled rounding, plate shuffling, and awkward bar moves that can spike your lumbar load. Then we show the smarter path: use squat & hip-hinge patterns to rebuild a still, braced spine you can use in real life, and progress through Phase 1 ,2 , 3 , 4 with clear readiness checks (e.g., keeping up with 5×10 live pace, aggravation-free)

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01:01:36

Using The Squat To Fix Low Back Pain

Back In Shape Podcast ·

2025/10/28

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

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01:05:09

Recover From Back Injury Objectively!

Back In Shape Podcast ·

2025/10/24

Today’s live shows you how to measure recovery in a way that actually drives healing. We ditch the “how it feels today” yardstick and replace it with objective markers: technique you can repeat, aggravation-free training, and real-world load targets (e.g., why sitting can add ~20–40% more load vs standing and how to use that fact to set early milestones). We also clear up common traps: microdiscectomy “failed” vs what surgery actually does, test-vs-rehab (don’t practise rounding), decompression

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01:18:13

Back Pain, Sciatica & Herniated Disc Rehab Q&A Session

Back In Shape Podcast ·

2025/10/23

In Episode 248 we give a clear tour of the program: where to find the Courses (Phases 1→4), how the Core Relief Work runs alongside training, how to use Strategy → Tutorials → Live Routine, and exactly how often to do the Phase 1 live workout. We also cover: belts/braces (why they don’t protect L4/5–L5/S1), a safe bed-to-stand sequence, doorway-squat calibration for long femurs, how to pace training days (e.g., hamstrings after a hard day), sitting at work, and loads more member Q&A. Start here

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01:03:03

Relieve Sciatic Pain Caused By Herniated Discs [How...

Back In Shape Podcast ·

2025/10/22

Quick fixes can feel great—but they rarely heal a herniated disc or sciatica. In today’s live we explain the 3 types of relief (what helps directly, what helps indirectly, and what feels good but harms), then show how real progress comes from strengthening: learning neutral-spine control first, then building load tolerance with squat/hinge patterns. We cover how to measure healing objectively (your exercises are the test), why “piriformis syndrome” is usually a red herring, smarter use of

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