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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

01:17:18

Herniated Disc: Why 'Child's Pose' Makes Back Pain

Back In Shape Podcast ·

2026/03/09

When dealing with lower back pain or a herniated disc, it is incredibly common to seek out quick relief through popular stretches like Child's pose or pulling your knees to your chest. While these movements might provide a temporary soothing sensation, they are fundamentally counterproductive to the healing process. These flexion-based stretches force the spine into a rounded position, directly aggravating the injured tissues and reinforcing the exact mechanical strain that likely caused the

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01:04:21

Bed bound After A Minor L5 S1 Disc Bulge: Why?!

Back In Shape Podcast ·

2026/03/09

It is a common and incredibly frustrating scenario: a relatively minor L5-S1 herniated disc spirals into years of debilitating lower back pain. In this session, we explore exactly how this happens by looking at Maya's story. After receiving the standard, well-meaning advice to stop all resistance training and focus purely on flexibility through yoga and Pilates, she systematically lost the muscle mass required to support her spine. Years of avoiding load and relying on deep spinal flexion

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01:08:15

Flat Lumbar Spine & L5-S1 Pain: Why "Bendy" Stretches...

Back In Shape Podcast ·

2026/03/02

When the lower back loses its natural curve, the spine is essentially stuck in a forward-bent position even when you are standing up straight. In this session, we explain why generic advice to perform deep flexion movements—like bringing your knees to your chest—can actually reinforce the problem and further aggravate a herniated disc or sciatica. Instead of mindlessly stretching the tension, the focus must shift to providing stability and safely encouraging neutral spine alignment through targeted

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01:10:42

Anterior Pelvic Tilt & Lordosis: Live Spinal X-Ray...

Back In Shape Podcast ·

2026/02/26

In this live session, we dive deep into the clinical realities of spinal alignment by analysing real member X-rays, focusing on both the lumbar and cervical spine. For years, the fitness industry has demonised anterior pelvic tilt and prescribed generic fixes like pelvic tucks and knee-to-chest stretches. However, as we explore in these X-rays, individual pelvic morphology means that some people naturally require more lumbar curve to remain balanced. Blindly forcing the spine into flexion to

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01:04:51

Herniated Disc & Sciatica: 3 Reasons Why Physical...

Back In Shape Podcast ·

2026/02/26

If you have been attending appointments for lower back pain or sciatica for months without seeing progress, it is easy to feel broken. However, the issue is rarely your body; it is often the strategy. The term "physio" is frequently used as a catch-all that defaults to passive treatments—like massage or simple relief work—rather than the active, strength-based rehabilitation required for true recovery. While passive care has its place, relying on it as the main solution for a herniated

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01:02:23

L5-S1 Microdiscectomy: Why Your Sciatica Flares Up...

Back In Shape Podcast ·

2026/02/23

An L5-S1 microdiscectomy can be a highly effective emergency or elective procedure to relieve severe nerve compression and sciatica by removing a problematic portion of a herniated disc. However, it is fundamentally a clean-up operation, not a healing one. The underlying injury to the annulus fibrosus remains entirely unresolved after surgery. Often, patients experience a sudden resolution of their sciatic symptoms and mistakenly believe they are cured. This leads them to immediately return to the

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01:08:06

Exercises Making Back Pain Worse: How To Rehab Safely

Back In Shape Podcast ·

2026/02/20

Many people find their lower back pain or sciatica actually worsens when they start a rehabilitation programme. Often, this is because generic advice encourages you to simply "wiggle" or stretch the injured segment—such as a herniated disc—rather than teaching you how to stabilise it. When you perform popular but misguided exercises like unguided twists or deep forward bending, you are repeatedly straining the compromised tissues. This sheer friction and movement at the injury site only drives

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01:12:53

Why "Relief" Stretches Are Keeping You in Pain (The 3...

Back In Shape Podcast ·

2026/02/18

Many patients confuse "relief" with "recovery," leading them into a cycle of chronic pain where they manage symptoms without ever addressing the root cause. It is crucial to understand that there are three distinct categories of relief strategies. The first category directly aids the injury, such as spinal decompression which unloads the disc. The second category works indirectly, such as hamstring stretches that improve hip mobility to spare the lumbar spine. However, the third

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01:12:48

Why Your Herniated Disc Flares Up: The Truth About...

Back In Shape Podcast ·

2026/02/16

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

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01:14:11

Why Your Back Rehab is Failing: The "Vespa vs. Dodge...

Back In Shape Podcast ·

2026/02/16

In this session, we dive deep into the mechanics of how specific exercises actually facilitate the healing of a herniated disc and relieve chronic sciatica. Many people are led to believe that a therapist "fixes" them, but the reality is that your body is constantly trying to heal itself every single day. The role of a structured rehabilitation programme is to provide the optimal environment for that healing to occur. We discuss the critical distinction between "relief-based"

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01:23:57

Why Your Herniated Disc Keeps Flaring Up: The Truth...

Back In Shape Podcast ·

2026/02/11

Many people struggling with a herniated disc find themselves trapped in a cycle of recovery and re-injury. You make great progress in the gym, only to "tweak" your back doing something as simple as picking up a barbell or a cup of tea. In this session, we break down why these setbacks happen and why your rehabilitation must be "on" all the time. Using a real-world example of a member who executed a perfect hip hinge but failed the "setup" and "pack away," we

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01:18:56

Why Back Pain Advice Conflicts: Understanding...

Back In Shape Podcast ·

2026/02/09

Understanding why different clinicians give seemingly contradictory advice is one of the biggest hurdles in back pain recovery. When one practitioner focuses on a herniated disc and another identifies facet joint hypertrophy, they are often describing different parts of the same segmental injury. Because the spine functions as a series of integrated units, it is nearly impossible to strain a disc without also involving the facet joint capsules and surrounding ligaments. Shifting your perspective

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01:09:09

Why Exercises Fail for Herniated Discs & How to...

Back In Shape Podcast ·

2026/02/06

Many individuals struggling with a herniated disc or chronic lower back pain find themselves frustrated when traditional exercises seem to provide little to no relief. Often, the issue isn't the act of exercising itself, but the lack of diligence and the incorrect application of spine stability principles. When exercises like the dead bug or squat are treated as an afterthought or a "sheet of paper" given by a practitioner, they lose their rehabilitative power. True recovery requires a

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01:17:53

How to Rebuild Load-Bearing Capacity After a...

Back In Shape Podcast ·

2026/02/04

In this session, we dive deep into the concept of objective load-bearing and why it is the missing link for those struggling with persistent sciatica and herniated discs. Many people spend years "spinning their wheels" with generic stretching and mobility work, yet they find that their back remains vulnerable to daily activities like sitting or getting out of bed. We explore the reality that sitting actually increases the load on your lumbar spine by 40% to 90%. If you aren't training your body to

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01:04:26

Spondylolisthesis & Lower Back Pain: X-Ray Analysis...

Back In Shape Podcast ·

2026/02/02

In this live session, we conduct a detailed X-ray analysis for a member named Desmond to explore the mechanical realities of spondylolisthesis and lower back injuries. A common misconception in clinical settings is the idea that a practitioner can simply "put a joint back in place." We dismantle this myth, explaining why structural shifts like spondylolisthesis cannot be manually reversed and why focusing on "alignment" without objective measurements can be misleading. Instead of chasing a temporary

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00:43:03

Why Your Herniated Disc Won't Heal (You're Missing This)

Back In Shape Podcast ·

2026/01/23

Stop trying to "stretch" your way out of back pain. If you are struggling with a herniated disc, sciatica, or chronic L4/L5 & L5/S1 issues, the real problem likely isn’t tightness—it is a specific Strength Deficit.In this video, we dismantle the myth that you need to be "gentle" with your back forever. We explain why generic rehab exercises often fail to produce results and walk you through the exact Back In Shape Framework—from building stability in Phase One to safely

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01:07:50

Deadlifting with a Herniated Disc: Is It Safe for...

Back In Shape Podcast ·

2026/01/21

The advice to "never deadlift again" after a herniated disc is one of the most common—and potentially damaging—instructions patients receive. In this session, we dissect why this advice is fundamentally flawed. A deadlift is simply the act of picking something up off the floor, whether that is a barbell, a deliver box, or a crying child. By avoiding this movement pattern entirely, you risk becoming weaker and less resilient to the demands of daily life. We discuss how to safely reintroduce

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01:11:04

Is It Safe to Squat with a Herniated Disc?

Back In Shape Podcast ·

2026/01/20

One of the most common fears for those suffering from lower back pain, sciatica, or a herniated disc is the idea of performing squats. The concern is understandable; when you are in a dark place with debilitating pain, adding load to the spine seems counterintuitive. However, it is vital to recognise that you are already squatting every single day—whether getting off the toilet, standing up from a chair, or getting out of bed. The question, therefore, is not whether you should squat, but whether you

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01:11:27

Stop Stretching Your Back: The Truth About Flexion,...

Back In Shape Podcast ·

2026/01/16

In this session, we address one of the most persistent myths in back pain recovery: the idea that pulling your knees to your chest or performing 'child’s pose' is beneficial for relief. For those suffering from a herniated disc or sciatica, the lumbar spine often loses its natural lordosis (curve) due to chronic sitting and poor posture. We discuss why adding more flexion through 'stretching' only aggravates the injury by compressing the anterior portion of the disc and driving the

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01:11:30

Can I Ever Deadlift Again After a Disc Herniation?

Back In Shape Podcast ·

2026/01/14

In this session, we take a deep dive into the mechanics of lower limb rehabilitation, specifically focusing on the step up. Many people struggle with stability and "jarring" the back during this movement. We break down exactly how to perform the side step up variation to maintain a neutral spine, using a "kickstand" approach to standardise depth and ensure you are building strength without risking aggravation. This is critical for translating rehab into daily movements like

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