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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

01:06:20

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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00:09:08

Exercises To Recover From Lumbar Spinal Stenosis At Home

Back In Shape Podcast ·

2025/09/19

🔎 Confused About Lumbar Spinal Stenosis? You're Not Alone.👉 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-spinal-stenosis-recovery-with-exercise/https://pmc.ncbi.nlm.nih.gov/articles/PMC6115584/ (Article Research)Too many people treat the symptom — not the cause — of stenosis… and it’s making recovery harder.💡In this episode, you’ll

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00:12:16

Why Your Herniated Disc Isn't Getting Better: Fixing...

Back In Shape Podcast ·

2025/09/16

⚠️ Still Flared Up From a Herniated Disc? Here’s Why.👉 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/protect-your-herniated-disc-so-it-can-heal-with-spine-stability-work/https://youtu.be/usnr1ObPvwohttps://youtu.be/p3MiLAiTSoYhttps://youtu.be/PQBv2Ox4EG0You didn’t herniate your disc lifting 100kg — it was bending over to pick up the cat 🐈 or

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00:14:06

Lumbar Disc Surgery: Strategy For After Your L5,S1...

Back In Shape Podcast ·

2025/09/05

🎯 Had L5/S1 Microdiscectomy? Here’s What They Didn’t Tell You…👉 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/2025/06/lumbar-disc-surgery-recovery-from-l5s1-microdiscectomy-surgery/https://youtu.be/usnr1ObPvwohttps://youtu.be/S-gJL-qdI38https://youtu.be/WiEV7XLYpj8https://youtu.be/XWWvZ4AuvjU✅ Nerve pain’s easing? Great.❗ But the disc injury — the tear

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00:11:27

Why Your Hips Are Breaking Your Back?

Back In Shape Podcast ·

2025/09/02

💥 Still Stretching Your Hips With No Relief from Back Pain or Sciatica? Here’s Why That’s a HUGE Mistake!👉 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/2025/06/why-your-hips-are-breaking-your-back/If you've been stretching your hips for weeks (or months!) but your back pain and sciatica are still hanging around… you're not alone. In fact, your

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00:11:19

Fix Sciatica The Easy Way With 3 Pillars For Sciatica...

Back In Shape Podcast ·

2025/08/22

✅ Fix Sciatica the Right Way – With 3 Simple Pillars👉 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/2025/06/fix-sciatica-the-easy-way-with-3-pillars-for-sciatica-relief/Forget quick fixes — sciatica is an injury, not a hackable glitch. In this video, we break down the 3 essential pillars you need to truly recover from sciatica and build a stronger,

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00:07:16

Sciatica Is Never Getting Better If You Miss This

Back In Shape Podcast ·

2025/08/19

🔥 Sciatica Won’t Get Better If You Miss This Crucial Point👉 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/2025/06/sciatica-is-never-getting-better-if-you-miss-this/Sciatica is a symptom—not the cause. If you keep chasing quick relief from nerve pain, you’re missing the fire while silencing the alarm.⚠️ Why relief stretches can make things worse🧠 The

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00:12:33

Why Core Exercises Don’t Fix Sciatica?

Back In Shape Podcast ·

2025/08/14

💥 Why Core Exercises Don’t Fix Your Sciatica (Unless Done RIGHT)👉 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/2025/05/why-core-exercises-dont-fix-sciatica/You’ve probably heard it before: “Strengthen your core to fix your back pain.” But if you’ve tried and seen no results, this episode is for you. We break down exactly why traditional core exercises

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00:09:40

Why Sitting Relieves Your Sciatica Pain & Why This Is...

Back In Shape Podcast ·

2025/08/12

😌 Why Sitting Relieves Sciatica (But Makes It Worse Long-Term)👉 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/2025/05/why-sitting-relieves-your-sciatica-pain-why-this-is-bad/Sitting can feel like sweet relief for sciatica… but is it actually hurting your recovery? 😬 In this episode, we explain why sitting helps in the moment—but worsens the root

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00:13:40

Can The Cobra Stretch Fix Your Herniated Disc At L5,S1?

Back In Shape Podcast ·

2025/07/25

🧘‍♂️ Can the Cobra Stretch Fix Your L5/S1 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/2025/05/can-the-cobra-stretch-fix-your-herniated-disc-at-l5s1/It might feel good… but is it really helping? 🤔 In this video, we break down why the cobra stretch isn’t always the best move for L5/S1 disc injuries—and what to try instead for real

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00:09:43

Is Sitting Making Your Sciatica Worse?

Back In Shape Podcast ·

2025/07/21

😖 Is Sitting Making Your Sciatica Worse?👉 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/2025/05/is-sitting-making-your-sciatica-worse/Sitting can trigger sharp, burning sciatic nerve pain—but why? 🪑🔥 This video breaks down how sitting overloads your spine, why that worsens sciatica, and what you can do to fix the real issue for long-term relief.✅

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00:12:26

Treating Sciatica: What If You've Got It All Wrong?

Back In Shape Podcast ·

2025/07/11

❗Treating Sciatica: What If You’ve Got It All Wrong?❗👉 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/2025/05/treating-sciatica-what-if-youve-got-it-all-wrong/Still in pain despite physio, massage, injections—or even surgery? You might be missing the real cause. In this video, we break down why most sciatica treatments fail and what actually works for

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