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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

00:08:42

Why Your Sciatica Exercises Give You Pain?

Back In Shape Podcast ·

2025/07/08

🔥 Why Your Sciatica Exercises Make The Pain WORSE (And How To Fix It) 🔥👉 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/2025/04/why-your-sciatica-exercises-make-the-nerve-pain-worse/Are your sciatica exercises actually making your nerve pain worse? You’re not alone—and in this episode, we break down why that happens, what it really means, and how to

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00:18:36

Healing Herniated Discs In The Low Back For Good

Back In Shape Podcast ·

2025/06/27

💥 Healing Herniated Discs in the Low Back – What You NEED to Know 💥👉 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/2025/04/healing-herniated-discs-in-the-low-back/Being diagnosed with a herniated disc can feel overwhelming, but here’s the truth: surgery is rarely needed, and full recovery IS possible. In this video, we’ll walk you through how

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00:10:47

Fake Sciatica: The Problem Of Piriformis Syndrome

Back In Shape Podcast ·

2025/06/20

🚫 Fake Sciatica? The Truth About Piriformis Syndrome 💥👉 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/2025/04/fake-sciatica-the-problem-of-piriformis-syndrome/https://youtu.be/_SyuYRs0ViYhttps://youtu.be/S-gJL-qdI38Is Piriformis Syndrome the real cause of your sciatica-like symptoms? Short answer: No. It’s time to clear up this common misdiagnosis and

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00:14:42

Hip Hinge Safely For Back Pain: Beginners Tutorial

Back In Shape Podcast ·

2025/06/13

🔥 Hip Hinge Tutorial: The Best Exercise for Herniated Disc Recovery! 💪👉 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/2025/04/hip-hinge-tutorial-best-herniated-disc-recovery-exercise/If you're dealing with back pain, sciatica, or a herniated disc, the hip hinge is one of the BEST exercises for recovery. It strengthens your core, spine, and

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00:10:58

Recovery From Back Pain: When To Add Flexion

Back In Shape Podcast ·

2025/06/06

🛑 When Should You Add Spinal Flexion to Your Rehab? 🤔👉 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/2025/03/recovery-from-back-pain-when-to-add-flexion/If you’ve been following our videos, you know that spinal flexion (forward bending, knee hugs, etc.) is NOT recommended early in back pain recovery. But does that mean you should never do it? Not

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00:16:12

Forward Bending Is PROVEN To Be BAD For Your Low Back

Back In Shape Podcast ·

2025/05/30

🚨STOP Making This Back Pain 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/2025/03/back-pain-one-movement-to-prevent-healing/If you have low back pain, sciatica, or a herniated disc, there’s one movement that’s stopping your recovery—yet it’s the first thing doctors and therapists often tell you to do! ❌🔴 The #1 Movement Keeping You in

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00:24:49

Healing a Herniated Disc For Good

Back In Shape Podcast ·

2025/05/23

🔎 Healing a Herniated Disc for Good – 5 Essential Steps💡👉 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/2025/03/healing-a-herniated-disc-for-good/Lower back herniated discs are a major cause of back pain and sciatica, affecting countless people every day. Whether it's a minor bulging disc at L4-L5 or a severe herniation at L5-S1, understanding the

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00:20:05

Dead Hangs For Back Pain, Herniated Discs, And...

Back In Shape Podcast ·

2025/05/16

🔎 Dead Hangs for Back Pain, Herniated Discs & Sciatica – Are They Safe?🤔👉 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/2025/03/dead-hangs-for-back-pain-herniated-discs-and-sciatica-are-they-safe/Many people turn to dead hangs for spinal decompression, but are they actually helping—or could they be making things worse?In this video, we’ll break

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00:20:50

How to Strengthen Your Bulging Disc and Overcome Back...

Back In Shape Podcast ·

2025/05/09

💪 How to Strengthen Your Bulging Disc & Overcome Back Pain! 🏋️‍♂️👉 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/2025/02/how-to-strengthen-your-bulging-disc-and-overcome-back-pain-even-if-youve-struggled-before/If you’ve been told to "be careful" with your bulging disc or avoid lifting altogether, you might be holding back your

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00:16:02

I Had L4 L5 Disc Surgery Now My L5 S1 Is Herniated:...

Back In Shape Podcast ·

2025/05/02

💡 L4 L5 Disc Surgery… Now L5 S1 Is Herniated?! 😨 What You NEED to Know!📚 Resources:📖 https://backinshapeprogram.com/2025/02/question-i-had-l4-l5-disc-surgery-now-my-l5-s1-is-herniated/Many people experience a new herniation or reinjury after disc surgery—why does this happen, and how can you prevent it?In this video, we’ll break down:🔹 Why disc surgery doesn’t fully fix the problem🔹 The real reason discs don’t heal properly🔹 How daily habits & poor movement patterns lead to reinjury🔹 Why

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00:19:36

Fixing Back Pain: The Road To Recovery Explained

Back In Shape Podcast ·

2025/04/25

🚀 Back Pain Recovery: The Road to Healing! 🏋️‍♂️🔙📚 Resources:📖 https://backinshapeprogram.com/2025/02/back-pain-the-road-to-recovery/Recovering from herniated discs, back pain, or sciatica isn’t always a straight path—there will be setbacks! But when you understand the recovery process, you’ll know what to expect and how to stay on track.In this video, we’ll cover:✅ Why setbacks happen & how to handle them✅ The difference between daily strain & exercise strain✅ The 3 key stages of back

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00:08:07

Tailbone Pain When You Sit On Your Coccyx Explained

Back In Shape Podcast ·

2025/04/17

🚨 Tailbone Pain When Sitting? Here’s What You Need to Know! 🪑🔥📚 Resources:📖 https://backinshapeprogram.com/2025/02/sitting-on-coccyx-causing-pain/If you’re struggling with coccyx pain or tailbone soreness while sitting, the real cause might not be what you think! ❌ Many times, it’s actually coming from your lower back.In this video, we break down:✅ Why sitting can trigger tailbone pain✅ The right way to sit to avoid discomfort 🪑✅ How poor posture puts pressure on your lower back✅ 3 essential

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00:27:21

Build A Strong Back After A Herniated Disc: Hip Hinge...

Back In Shape Podcast ·

2025/04/11

💪 How to Rebuild a Strong Back After a Herniated Disc! 🏋️‍♂️📚 Resources:📖 https://backinshapeprogram.com/2025/01/build-a-strong-back-after-a-herniated-disc-hip-hinge-guide/A herniated disc doesn't have to mean chronic back pain! 🚫🔥 In this video, we break down the 1 essential movement for lower back recovery—the hip hinge—and how to progress safely from rehab to full strength.✅ What You’ll Learn:🔹 Why the hip hinge is key for back health 🏗️🔹 Step-by-step progressions—from beginner to

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00:10:35

Are Back Extensions Good For Herniated Discs In Your...

Back In Shape Podcast ·

2025/04/04

Are Back Extensions Good for Herniated Discs? Find Out! 📹🔍📚 Resources:📖 https://backinshapeprogram.com/2025/01/are-back-extensions-good-for-herniated-discs/Dive into the debate on whether back extensions or "superman exercises" are beneficial for those recovering from a herniated disc or suffering from sciatica. 🧑‍⚕️💪Understand the Back Extension:Learn what happens when you perform this exercise - arching your back to elevate your chest and legs. 🧘‍♂️Spinal Mechanics: Discover how

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00:11:24

Can Walking Help You Recover From Back Pain?

Back In Shape Podcast ·

2025/03/26

🚶‍♂️ Can Walking Really Help Recover from Back Pain? 🌿📚 Resources:📖 https://backinshapeprogram.com/2025/01/can-walking-help-you-recover-from-back-pain/🔍 Walking's Role in Back Pain Recovery:Walking isn't just about moving; it's about managing inflammation and congestion in the spine, which can exacerbate back pain when you're stationary.💡 Benefits of Walking:Inflammation Management: Small, rhythmic movements from walking help reduce congestion around the spine, similar to

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00:12:20

Best Stretch For A Herniated Disc In The Lower Back

Back In Shape Podcast ·

2025/03/21

🌟 Best Stretches for a Herniated Disc in the Lower Back 🌿📚 Resources:📖 https://backinshapeprogram.com/2025/01/best-stretch-for-a-herniated-disc-in-the-lower-back/🔍 The Problem with Common Stretches:Many stretches, like knee hugs, can aggravate herniated discs by promoting excessive spinal rounding.✨ Two Effective Stretches for Relief:1. Bed Decompression Stretch:How It Works: Mimics spinal decompression therapy at home, reducing disc pressure.Steps:- Lie on your stomach at the edge of the bed,

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00:11:52

My Bulging Disc Isn't Touching A Nerve So Why Is...

Back In Shape Podcast ·

2025/03/14

🤔 My Bulging Disc Isn't Touching a Nerve - So Why the Pain? 💡📚 Resources:📖 https://backinshapeprogram.com/2025/01/my-bulging-disc-isnt-touching-a-nerve-so-why-is-there-still-pain/🔍 The Misunderstanding:MRI Insights: Just because a bulging disc isn't touching a nerve during an MRI doesn't mean it's not the source of pain in daily activities or other postures.🌐 Understanding Bulging Discs:Disc Health: A bulging disc indicates a degeneration or weakening in the lower spine,

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00:15:22

Learn To Squat Safely If You Have Back Pain or Sciatica

Back In Shape Podcast ·

2025/03/07

🏋️‍♂️ Squat Tutorial: Your Key to Fixing Back Pain 🌟📚 Resources:📖 https://backinshapeprogram.com/2024/12/squat-tutorial-back-pain-fixed-with-this-essential-exercise/🔍 Why Squats Matter:Squats are integral to daily life and can be the cornerstone of back pain recovery or a source of continued strain if performed incorrectly.🚫 Common Squat Errors to Avoid:Butt Wink: Rounding the lower back, straining the lumbar spine.Knee Caving: Knees rolling inward due to weak leg muscles.✅ Strategies for

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00:12:55

Is Muscle Spasm Straightening Your Lumbar Spine?

Back In Shape Podcast ·

2025/02/28

🔍 Debunking the Myth: Muscle Spasm and Lumbar Spine Straightening 🧐📚 Resources:📖 https://backinshapeprogram.com/2024/12/is-muscle-spasm-straightening-your-lumbar-spine/🌐 Understanding the Issue:Common Misdiagnosis: MRI or X-ray reports might suggest muscle spasms are straightening your lumbar spine, but this is often a misunderstanding of spinal mechanics.🔬 Anatomy Lesson:Erector Spinae: These muscles extend and support the spine, increasing the lordotic curve, not flattening it.Actual

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00:24:07

5 Exercises To Fix Back Pain For Good [Herniated...

Back In Shape Podcast ·

2025/02/21

🌟 5 Essential Exercises for a Robust and Healthy Back 💪📚 Resources:📖 https://backinshapeprogram.com/2024/12/5-exercises-for-a-healthy-back-that-everyone-should-do/📹 Tutorial Playlisthttps://www.youtube.com/watch?v=dia-fydN7rE&list=PLZb8YIfLGS3jNiSkgxR_VmXEASoNyDxVR🔍 Simplify Your Recovery:Focus on Health, Not Just Pain: Instead of seeking out complex solutions, build back health with exercises that foster strength and stability for everyone.🌿 What Constitutes a Healthy Back?Load Bearing

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