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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

00:13:01

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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00:15:33

ONE Exercise To Improve Your Balance & Avoid A Fall...

Back In Shape Podcast ·

2024/07/26

🔥 Improve Your Balance & Stability Over 50 with One Simple Exercise 📚 Resources: 📖 https://backinshapeprogram.com/2024/06/one-exercise-to-improve-your-balance-avoid-a-fall-over-50/ 🦵 Why Balance Matters: As we age, maintaining balance and stability is crucial to prevent falls and increase confidence. The good news is, with purposeful exercise, you can improve your leg strength and stability at any age. Simple Step-Up Exercise: How to Perform: -Stand facing a step with one hand for

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00:11:01

Dead Bug Exercise: Safely Build Core Stability & Low...

Back In Shape Podcast ·

2024/07/19

🐞 Master the Dead Bug Exercise for Core Strength & Back Health! 🏋️‍♂️ Follow us in this step-by-step tutorial to help you build your core and back strength effectively. 📚 Resources: 📖 https://backinshapeprogram.com/2024/05/dead-bug-exercise-safely-build-core-stability-low-back-health/ 🔑 Discover the "Dead Bug Exercise A key movement for anyone aiming to strengthen their core and protect their lower back, especially beneficial for those recovering from injuries like herniated discs

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00:19:41

Activate Your Glutes: Bridge Technique Tutorial For A...

Back In Shape Podcast ·

2024/07/12

🔥 Activate Your Glutes: Bridge Technique Tutorial for a Healthy Back Over 40🔥 Includes easier exercise variations and progressions to build your glutes!📚 Resources: 📖 https://backinshapeprogram.com/2024/05/activate-your-glutes-bridge-technique-tutorial-for-a-healthy-back-over-40/ 🌟 Why Glutes Matter: The glutes are the largest muscles in our body, essential for dynamic stability and ease of movement. Modern sedentary lifestyles often lead to inactive and weak glutes, contributing to lower

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00:13:44

Hidden Barrier To Your Low Back Pain Recovery

Back In Shape Podcast ·

2024/07/08

🔥 Hidden Barrier to Your Low Back Pain Recovery (3 Months Plus) 🔥 getting past this block will unlock your recovery! 📚 Resources: 📖 https://backinshapeprogram.com/2024/06/hidden-barrier-to-your-low-back-pain-recovery-3-months-plus/ 🩺 The Challenge: Lower back pain often becomes chronic due to mismanagement, especially when it persists beyond 3-4 months. Understanding this hidden barrier is crucial to your recovery. Understanding Back Pain: Common Belief: Doctors often say back pain, mostly

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00:13:44

Hip Hinge To Strengthen Your Low Back Disc Bulge Safely

Back In Shape Podcast ·

2024/07/05

🚀 Why the Hip Hinge is the Best Exercise for Back Pain Recovery 🏋️‍♂️ This movement is vital to us all and in this tutorial, we will show you how it is done safely at any ability level.📚 Resources: 📖 https://backinshapeprogram.com/2024/05/the-best-move-to-strengthen-your-low-back-after-injury/ 🔑 Key to Recovery: The hip hinge, similar to a stiff leg or Romanian deadlift, is crucial for those with lower back pain and sciatica. It helps improve control of a neutral spine under load, which is

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00:14:03

Pilates For Back Pain: Avoid Making It Worse

Back In Shape Podcast ·

2024/05/31

🔥 Pilates for Back Pain: Avoid Making It Worse🔥 💡 Why Pilates? Pilates is a popular choice for those with lower back pain due to its gentle, strengthening approach. However, two major issues often lead to worsening back pain if not addressed correctly. 🚫 Common Mistakes: Posture and Alignment: - Issue: Many Pilates instructors aren't trained in spinal alignment. - Problem: Exercises like pelvic tucks flatten the already reduced curve in the lower back, aggravating issues like sciatica. -

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00:32:28

Low Back Pain Eliminated For Good: Real Strategies...

Back In Shape Podcast ·

2024/05/20

🚀 Eliminate Low Back Pain for Good: Proven Strategies🏋️‍♂️ 🔍 Understanding Lower Back Pain: Back pain can be more challenging than other injuries, but with the right approach, lasting relief is achievable. 📚 Diagnosing Back Pain: Pseudo-diagnoses: Terms like "Chronic Low Back Pain" don’t specify the cause. Real Diagnoses: Conditions like "Lumbar disc herniation" pinpoint the injured structure. 🚫 The Muscle Spasm Myth: Muscles are rarely the main issue in back pain

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00:07:18

Gut Inflammation & Lower Back Pain: The Missing Link

Back In Shape Podcast ·

2024/05/16

🔗 Poor Gut Health & Lower Back Pain: The Surprising Connection 🤕🌀 We explored the one thing you're probably missing that's linking the two issues. 🧐 Ever wondered why gut health issues like Crohn's Disease or IBS worsen your lower back pain? Today, we explore a vital but often overlooked link between your digestive system's health and your back discomfort. 👀 Key Insights: The majority of lower back pain originates from the lower lumbar spine, particularly at the L4-L5 and

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00:15:52

Herniated Disc Recovery: The WORST Movement Mistake...

Back In Shape Podcast ·

2024/04/29

🚫 The #1 Movement to AVOID for Herniated Disc Recovery!🏋️‍♂️ Today's video we cover this movement leak too many people with herniated discs do, unknowingly.👉 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: 📖

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00:14:02

Prevent Lower Back Pain Post-Marathon: Do These 5 Things

Back In Shape Podcast ·

2024/04/15

🏃‍♂️ 5 Post-Marathon Tips to Avoid Back Pain🏃‍♀️Running a marathon is a remarkable achievement, but it can also put a significant strain on your lower back. To help you recover properly and prevent back pain after crossing the finish line, we've compiled a list of 5 essential post-marathon practices. These simple yet effective tips can make a big difference in how your back feels in the days following the race. 🎽🛌 3 Key Exercises for Strengthening Weak Knees & Alleviating Back

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00:12:33

Relieve Low Back Pain Instantly With These 5...

Back In Shape Podcast ·

2024/04/11

🚀🤕 Top 5 Home Stretches for Instant Lower Back Pain Relief 🤕🚀Struggling with lower back pain or sciatica and desperate for immediate relief? Our latest video unveils 5 essential stretches you can do right at home to alleviate your discomfort on the spot. 🏡✨ Whether it's a chronic issue or a sudden flare-up, these stretches are designed to provide relief without worsening the problem. 🛑 Here's What You'll Discover: Decompression Stretches: Learn how to take immediate pressure off

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