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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

01:11:18

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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01:06:20

Heal Your Herniated Discs & Trapped Nerves (Sciatica...

Back In Shape Podcast ·

2025/10/21

Your body is trying to heal every day—nerves and discs included. Today’s live shows how everyday habits (the way you sit, stand up, bend, and “rest”) often block that process, and what to do instead: start with technical control (learn to brace and keep the spine still), then build capacity with the Core 5 (Dead Bug, Marching Bridge, Squat, Hip Hinge, Step-Up) before adding load. We cover realistic timelines, why bed-rest backfires, when clinic tools (IDD/laser) are useful, and how to use objective

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01:02:34

Scared You'll Make Your Disc Herniation Worse?! [Low...

Back In Shape Podcast ·

2025/10/18

Worried you’ll make a herniated disc or sciatica worse, so you do… nothing? Today’s live explains why “doing nothing” usually means doing the wrong things all day (and staying stuck), and what to do first: education → strategy → tutorials → then careful practice. We show why daily life (chairs, shoes, kids, work) often provokes more than a controlled squat, how to troubleshoot towel vs bed decompression (including getting in/out safely), and simple gym setup wins (hello safety bars) that spare your

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00:12:23

Safely Activate Your Core With A Herniated Disc

Back In Shape Podcast ·

2025/10/17

💡 How to Safely Activate Your Core with a Herniated Disc👉 Need Help With Your Back Pain? Check this full video out now "Fixing Back Pain Master Class" https://www.youtube.com/watch?v=QIYFt7qQbJw 📚 Resources:📖 https://backinshapeprogram.com/2025/09/how-to-safely-activate-your-core-with-a-herniated-disc/Confused about core bracing vs. core activation? You’re not alone! With so much conflicting advice out there, learning how to correctly engage your core while recovering from a lumbar

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01:09:36

Herniated Disc, Back Pain & Sciatica Q&A

Back In Shape Podcast ·

2025/10/14

Today’s live sorts popular “lower-back-pain stretches” into two buckets: the ones that feel good but slow healing (e.g., knee hugs/forward-flexion flossing, long dead hangs) vs the ones that actually help (towel or bed decompression done gently, with a neutral spine focus). You’ll learn why repeated flexion eases symptoms but strains the injured L4/5–L5/S1 tissues, how to set up towel decompression safely (3–5 min), and when a dead hang is simply too aggressive for a recovering disc. We also cover

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01:06:54

Why Sitting Eases Scaitica Fast - But makes the...

Back In Shape Podcast ·

2025/10/13

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

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01:03:03

Exercises To Stabilise Your Low Back After Injury

Back In Shape Podcast ·

2025/10/11

Today’s live is all about stabilising the lumbar spine after a disc injury or sciatica. We show you how to keep the spine still while you move, then build from the floor up with the six essentials: Dead Bug, Marching Bridge, Squat, Hip Hinge, Step-Up, and Single-Leg Hip Hinge. You’ll learn why these beat endless stretching, how to judge progress (by capacity, not symptoms), and how to avoid common traps (e.g., relying on belts/braces).Q&A covers: knee pain with squats (how to modify), whether

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00:05:45

Stretching Sciatica For Fast Relief Of Pain

Back In Shape Podcast ·

2025/10/10

⚡ Stretching Sciatica – Relief or Risk?👉 Need Help With Your Back Pain? Check this full video out now "Fixing Back Pain Master Class" https://www.youtube.com/watch?v=QIYFt7qQbJw 📚 Resources:📖 https://backinshapeprogram.com/2025/09/stretching-sciatica-for-fast-relief-of-pain/https://youtu.be/PQBv2Ox4EG0https://youtu.be/Iigsc8RHubAShould you really stretch sciatica for fast pain relief — or could it make things worse? 🤔In this video, we unpack:- Why sciatica is a symptom — not the real

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00:09:13

Can You Fix Spondylolisthesis Pain For Good?

Back In Shape Podcast ·

2025/10/03

🧠 Lumbar Spondylolisthesis Demystified!👉 Need Help With Your Back Pain? Check this full video out now "Fixing Back Pain Master Class" https://www.youtube.com/watch?v=QIYFt7qQbJw 📚 Resources:📖 https://backinshapeprogram.com/2025/07/lumbar-spondylolisthesis-explained/https://youtu.be/p3MiLAiTSoYhttps://youtu.be/bizKoHF62L0https://backinshapeprogram.com/2023/06/chat-magazine-feature-janets-spondylolisthesis-recovery/ (Janet’s Spondylolisthesis Recovery)Been told you have a slipped

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00:08:18

3 Worst Exercises For Low Back Pain & Sciatica

Back In Shape Podcast ·

2025/09/26

🚫 STOP Doing These 3 Common Back Pain Stretches!👉 Need Help With Your Back Pain? Check this full video out now "Fixing Back Pain Master Class" https://www.youtube.com/watch?v=QIYFt7qQbJw 📚 Resources:📖 https://backinshapeprogram.com/2025/07/3-worst-exercises-for-low-back-pain-sciatica/https://youtu.be/_SyuYRs0ViYhttps://youtu.be/S-gJL-qdI38⚠️ These feel-good moves offer temporary relief — but they don’t heal the root injury. In fact, repeated bending and flexion can delay recovery and

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