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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

00:09:32

Complete Dead Bug Tutorial To Fix Back Pain For Good

Back In Shape Podcast ·

2024/12/13

Mastering the Dead Bug for Back Pain Relief - Step-by-Step Guide 🔍📚 Resources: 📖 https://backinshapeprogram.com/2024/10/dead-bug-tutorial-for-back-pain/ This video offers a detailed tutorial on adapting the Dead Bug exercise to suit various stages of back pain recovery, ensuring it becomes a pivotal part of your rehabilitation process. Here's what you'll get: Avoiding Common Mistakes: Avoid arching or flattening your back. These movements can exacerbate pain by wrongly engaging or disengaging

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00:17:23

Should You Exercise With Severe Back Pain Or Sciatica?

Back In Shape Podcast ·

2024/12/06

🎯 Should You Exercise with Severe Back Pain? Here's Your Answer! 🎯📚 Resources: 📖 https://backinshapeprogram.com/2024/09/should-you-exercise-with-severe-back-pain-or-sciatica/ Feeling overwhelmed by back pain and the thought of exercising? 🏃‍♂️💨 This video dives deep into why you shouldn't avoid all movement just because your back hurts. Here's what you'll learn: 🔍 Understanding Exercise: We redefine "exercise" as purposeful activity aimed at improving or maintaining health, not just any

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00:18:31

Back Pain Relief Routine You Can Do At Home

Back In Shape Podcast ·

2024/11/29

🌟 Back Pain Relief at Home: A Stretching Routine That Targets the Cause 🌟📚 Resources: 📖 https://backinshapeprogram.com/2024/09/back-pain-relief-routine-you-can-do-at-home/ Battling with back pain? This video presents a simple yet effective routine specifically designed to address the underlying issues causing your discomfort, not just offer temporary relief! Here's what you'll discover: 🔄 Routine Breakdown: When & How Often: Perform 2-3 times daily or as needed. Each session lasts about

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00:24:00

Stop Low Back Muscle Spasm For Good

Back In Shape Podcast ·

2024/11/22

Stop Low Back Muscle Spasm For Good 💥 📚 Resources: 📖 https://backinshapeprogram.com/2024/09/stop-low-back-muscle-spasm-for-good/ Understanding Low Back Muscle Spasm Low back muscle spasm can be crippling, but it’s often misdiagnosed as the primary issue when it's actually a symptom of an underlying injury, such as a disc bulge. Recognising this can help you avoid making the problem worse and find effective relief 🧠. Common Misconceptions Muscle Spasm Misdiagnosis: Muscle spasms are often

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00:26:10

Sciatica Pain Relief: A Strategy To Fix Sciatica For...

Back In Shape Podcast ·

2024/11/14

Sciatica Recovery: Finding Relief💪 📚 Resources: 📖 https://backinshapeprogram.com/2024/09/sciatica-pain-relief-a-strategy-to-fix-sciatica-for-good/ What is Sciatica? Sciatica is when pain radiates from your lower back down the leg, often due to misunderstanding its root cause. It stems from irritation or injury to the sciatic nerve, which starts in the lower lumbar spine (L4-L5, L5-S1) and travels down the back of the thigh to the foot. 🦶 Symptoms and Affected Areas Sciatica can cause pain,

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00:12:42

Strengthen Your Back Muscles Safely

Back In Shape Podcast ·

2024/11/08

Strengthen Your Back Muscles Safely 💪 📚 Resources: https://backinshapeprogram.com/2024/08/strengthen-your-back-muscles-safely/ Building strong back muscles is crucial for maintaining good posture, preventing lower back pain, and reducing recovery time from injuries like herniated discs. Your back muscles play a key role in transferring power from your legs and hips to your upper body during everyday activities like carrying groceries, sitting at your desk, or even running. 🎯 Key Back Muscles

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00:10:27

3 Tips For Lower Back Pain Relief

Back In Shape Podcast ·

2024/11/01

3 Simple Tips for Lower Back Pain Relief 💡📚 Resources: 📖 https://backinshapeprogram.com/2024/08/3-tips-for-lower-back-pain-relief/ Lower back pain can be a real struggle, but finding relief doesn’t have to be complicated. If you’re dealing with that nagging, band-like pain across your lower back, try these three simple tips to alleviate discomfort and support your recovery. Aim to do them at least three times a day, but if your pain is severe, you can do them more frequently. These tips will

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00:22:08

How To Return To BJJ After Back Pain

Back In Shape Podcast ·

2024/10/25

🔄 How to Return to BJJ After Back Pain: A Guide to Safe Training 🥋 📚 Resources: 📖 https://backinshapeprogram.com/2024/08/how-to-return-to-bjj-after-back-pain/ Brazilian Jiu-Jitsu (BJJ) is an incredible sport that combines physical and mental challenges, making it a lifelong passion for many. However, back injuries, particularly in the lower back, can put a serious damper on your training. If you're recovering from a herniated disc or similar injury, returning to BJJ can be tricky but not

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00:05:09

How To Get Out Of Chair Without Low Back Pain [Over...

Back In Shape Podcast ·

2024/10/18

How to Get Out of a Chair Without Low Back Pain: Tips for Over 50’s 🪑💪 📚 Resources: 📖 https://backinshapeprogram.com/2024/08/how-to-get-out-of-chair-without-low-back-pain-over-50s/ Getting out of a chair without triggering lower back pain or sciatica might seem impossible, but with a few simple adjustments, you can make it much easier—and even eliminate the pain altogether. If you’re in your 50s or older and experiencing discomfort when standing up, this guide is for you! Why It Hurts to Get

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00:19:51

Herniated Disc Recovery: Relief For A Common Cause Of...

Back In Shape Podcast ·

2024/10/11

Herniated Disc Recovery: Relief for a Common Cause of Back Pain 💪🩹 📚 Resources: 📖 https://backinshapeprogram.com/2024/08/herniated-disc-recovery-relief-for-a-common-cause-of-back-pain/ Herniated discs are the leading cause of lower back pain, whether it's a full herniation, a minor bulge, or a slip. These injuries to the lumbar spine's intervertebral discs are often misdiagnosed as muscle spasms, prolonging your struggle. In today's video, we'll explore strategies to properly address and

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00:08:50

Should You Exercise With Low Back Pain?

Back In Shape Podcast ·

2024/10/04

Should You Exercise With Back Pain? 🤔💪📚 Resources: 📖 https://backinshapeprogram.com/2024/07/should-you-exercise-with-low-back-pain/ Lower back pain can make even the simplest tasks challenging. From work and household chores to taking care of children and pets, it feels like everything aggravates your back. Should you really consider adding exercises to this mix? How could they possibly help? In today’s podcast, we’ll explore the crucial role exercises play in your recovery from a lower back

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00:13:01

Stop Bending Your Back To Relieve Back Pain

Back In Shape Podcast ·

2024/09/27

Stop Bending Your Back To Relieve Back Pain 🛑💥 📚 Resources: 📖 https://backinshapeprogram.com/2024/07/stop-bending-your-back-to-relieve-back-pain/ If you've been dealing with a lumbar spine issue, such as a herniated disc, and have been told to do knee hugs or other forward-bending exercises for relief, you might be doing more harm than good. In today's podcast, we explain why these exercises are not helping and how they could be hindering your recovery. We'll dive into why these

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00:13:03

Why New Parents Get Lower Back Pain

Back In Shape Podcast ·

2024/09/20

How parents can avoid low back pain and sciatica with simple changes & strategies 👶🍼 📚 Resources: 📖 https://backinshapeprogram.com/2024/07/how-parents-can-avoid-low-back-pain-sciatica/ New parents, listen up! If you're finding that lower back pain is creeping into your life with a new baby, you’re not alone. In this video, we share practical tips to minimize and manage back pain while caring for your little one. With our experience and insights, including our own journey with

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00:14:50

Strengthen Your Low Back To Beat Back Pain

Back In Shape Podcast ·

2024/09/12

Strengthening Your Low Back to Beat Pain 💪🦴 📚 Resources: https://backinshapeprogram.com/2024/07/strengthening-your-low-back-to-beat-pain/ Are you struggling with persistent lower back pain? It's time to change your approach! In this video, we reveal why strengthening your lower back is essential for long-term pain relief and how you can start today. 🌟 🔍 Why Weakness in Your Lower Back is a Problem 🔍 Modern life often leaves us with little time for proper exercise, leading to decades of

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00:15:15

Relieve Sciatica Fast With These Easy Stretches

Back In Shape Podcast ·

2024/09/06

🟢 Relieve Sciatica Pain Fast With These Stretches 🟢📚 Resources: 📖 https://backinshapeprogram.com/2024/07/relieve-sciatica-pain-fast-with-these-stretches/ Sciatica can be incredibly painful and stop you in your tracks 😣. In today’s tutorial, we’ll show you a quick routine to give you immediate relief from your sciatica symptoms if done correctly. We’ll demonstrate each movement and stretch with the proper technique to ensure you can perform them safely and effectively 💪. We’ll release

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00:10:43

One Thing That Stops Your Bulging Disc Healing

Back In Shape Podcast ·

2024/08/30

🟢 One Simple Reason Your Bulging Disc Isn’t Healing Properly 🟢📚 Resources: 📖 https://backinshapeprogram.com/2024/06/one-thing-that-stops-your-bulging-disc-healing/ Bulging discs in the lower back are a common cause of pain and can often lead to sciatica, making daily life miserable. The surprising reason your bulging disc isn’t healing might be due to a simple everyday mistake you’re unaware of! 😱 The bad news? This mistake can make the healing process slow and incomplete. The good news? You

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00:16:47

Strengthen Your Core With Spinal Stenosis Safely

Back In Shape Podcast ·

2024/08/23

🔵 Top Core Exercise for Spinal Stenosis 🔵 A safe way to strengthen your core no matter how bad your back pain is.📚 Resources: 📖 https://backinshapeprogram.com/2024/06/lumbar-spinal-stenosis-the-safest-core-exercise-for-recovery/ Do you suffer from spinal stenosis? This condition, often linked to disc herniations or degenerative discs and facet joints, can cause significant low back pain and sciatica. Finding safe exercises that don’t aggravate your condition can be challenging. In this video,

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00:06:29

Stop This Exercise Is Making Your Pain Worse

Back In Shape Podcast ·

2024/08/16

🔴 Why The Dead Bug Exercise Is Making Your Sciatica Worse 🔴 Learn to get it right now with these simple adjustments to your technique. 📚 Resources: 📖 https://backinshapeprogram.com/2024/06/why-the-dead-bug-exercise-is-making-your-sciatica-worse/ Struggling with sciatica? Whether it's caused by a lumbar disc herniation or stenosis, the deadbug exercise might be making things worse if done incorrectly. This video will show you a common mistake and a simple fix to ensure you perform the

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00:20:27

How To Squat Safely If You Have Low Back Pain

Back In Shape Podcast ·

2024/08/09

🌟 How to Squat Safely Without Pain or Injury 🏋️‍♂️💪 Watch this tutorial if you've struggled with back pain!📚 Resources: 📖 https://backinshapeprogram.com/2024/06/how-to-squat-safely-without-pain-or-injury/ Squatting is a fundamental movement we all do daily, whether you're a child playing with toys or an older adult getting out of a chair. Despite its importance, many people aren't taught to squat correctly, leading to pain and injury. This guide will help you perform squats

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00:08:46

Posture Correction For Back Pain In Under 60 Seconds

Back In Shape Podcast ·

2024/08/02

🕒🚫 Quick Posture Fix for Back Pain Relief in Under 60 Seconds!Struggling with lower back pain? Your posture might be a key factor. Dive into our latest video for a quick and effective posture correction method that can bring you relief in under 60 seconds! 🌟 📚 Resources: 📖 https://backinshapeprogram.com/2024/04/posture-correction-for-back-pain-in-under-60-seconds/ What You'll Learn: The Importance of Posture: Discover how proper alignment of your body's centers of mass can prevent

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