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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

01:09:11

Herniated Disc? Stop Doing The "Cobra" Stretch...

Back In Shape Podcast ·

2026/04/24

The McKenzie Cobra stretch is one of the most frequently prescribed exercises for a herniated disc or sciatica, based on the idea that bending backwards will pull the displaced disc material back into the centre. While this might offer temporary symptom relief for some, it often fails to address the underlying mechanics of lower back pain. In reality, driving the spine into end-range extension can compress the foraminal spaces where nerves exit, pinch the back of the disc, and cause atypical

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01:04:24

Should You Wear A Back Brace For A Herniated Disc?...

Back In Shape Podcast ·

2026/04/22

When dealing with a herniated disc or severe lower back pain, strapping on a lumbar support belt might seem like the most logical step to protect your spine. It makes sense in theory: if a joint is injured, you provide it with external stability to guard it from vulnerable positions. However, for most lower back injuries—particularly those involving a herniated disc at L4-L5 or L5-S1—a traditional back brace falls fundamentally short.. The anatomical reality is that these lower segments sit deep

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01:10:57

Why Your "Core Exercises" Aren't Fixing Your Back Pain

Back In Shape Podcast ·

2026/04/20

When rehabilitating lower back pain, sciatica, or a herniated disc, you will often be told to do core exercises to protect your spine. However, standard advice frequently instructs you to perform a pelvic tuck, "imprint" your spine, or squash your lower back flat into the floor before doing a dead bug or marching bridge. While this might make you feel a tight engagement in your abdominal muscles, it creates a dangerous mechanical crutch. You are learning to rely on spinal movement and

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01:12:00

Anterior Pelvic Tilt: Why Your Diagnosis Is Probably...

Back In Shape Podcast ·

2026/04/17

Anterior pelvic tilt is frequently blamed for lower back pain, but the standard narrative—that sitting all day tightens your hip flexors and pulls your pelvis forward—is often fundamentally flawed. In clinical practice, physical examinations and visual posture assessments are notoriously unreliable. Practitioners frequently diagnose an anterior pelvic tilt and a hyperlordosis (an over-arched lower back) simply because of how a patient stands or the natural shape of their sacrum. This leads to

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01:06:35

Sciatic Nerve Flossing: Why It Makes Herniated Discs...

Back In Shape Podcast ·

2026/04/15

Sciatica and lower back pain can be incredibly frustrating, and if you have been dealing with a herniated disc, you have likely been told to try sciatic nerve flossing. The idea is that your sciatic nerve is physically trapped or stuck, and by pulling it back and forth through specific bodily movements, you can free it up. We break down the exact mechanics of this popular exercise, explaining how adopting a slumped posture and tensioning the nerve actually translates movement down the leg. However,

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01:10:43

The "Roman Chair" Mistake: Stop Doing Back Extensions...

Back In Shape Podcast ·

2026/04/13

There is a lot of conflicting advice regarding the use of the Roman chair—often interchangeably called the back extension machine—for rehabilitating a herniated disc or sciatica. In this session, we clarify exactly how this piece of equipment should be used: not for bending and extending the lumbar spine, but for performing a strict hip hinge. By keeping the spine in a neutral alignment and isolating the movement at the hips, you can teach your body to separate hip motion from spine motion. This is

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01:10:58

Stop Doing "Knee Hugs" For Sciatica (Here's Why)

Back In Shape Podcast ·

2026/04/08

If you have been struggling with lower back pain or sciatica, you have likely been told to perform the knee hug stretch to relieve muscle spasms, open up space for trapped nerves, or decompress your spine. While the intentions behind this advice are common, the reality of pulling your knees to your chest forces your lumbar spine into deep flexion. For those managing a herniated disc or underlying structural irritation, this movement actively compresses the front of the disc, driving material

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01:13:21

Severe Sciatica But A "Normal" Spine? (Live X-Ray...

Back In Shape Podcast ·

2026/04/06

It is incredibly frustrating to experience debilitating sciatic nerve pain, only to have your spinal imaging come back labelled as "clear" or showing just mild age-related changes. In this livestream, Michael explains the massive disconnect between what an X-ray or MRI shows and the mechanical reality of your spine. Scans are taken when you are completely unloaded (lying down or standing perfectly still), which fails to demonstrate how your spinal segments behave under the dynamic

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01:01:01

Told Your Back Pain Is "In Your Head"? (The Truth)

Back In Shape Podcast ·

2026/04/01

Have you ever been told by a well-meaning clinician that your lower back pain or sciatica is "just in your head"? It is a profoundly frustrating experience, especially when your MRI report comes back showing only minor herniated discs or "normal age-related wear and tear." In this livestream, Michael breaks down the flawed application of the biopsychosocial model, explaining why anxiety and fear surrounding movement do not negate the very real biological tissue damage in your

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01:13:21

Lower Back Pain: The "Spine Mobility" Mistake Keeping...

Back In Shape Podcast ·

2026/03/31

If you are struggling with lower back stiffness, particularly from a herniated disc or degenerative disc disease, your instinct might be to stretch the area using common mobility exercises like knee hugs, child's pose, or pelvic tilts. However, this approach often perpetuates the injury. When you have a lower back injury, the structural integrity of your spine is compromised, leading to profound instability. In response, the body tightens the muscles in the hamstrings and buttocks to protect the

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01:04:43

Fix Back Pain In 48 Hours? (The "Quick Fix" Trap)

Back In Shape Podcast ·

2026/03/30

Are you endlessly searching for a stretch or adjustment to instantly fix your lower back pain and sciatica? The harsh reality is that a 48-hour quick fix for a herniated disc or annular tear simply does not exist. In this livestream, Michael explains the massive gap between patient expectations and the clinical reality of spinal injuries. Using the analogy of a scab, he demonstrates how constantly moving poorly and aggravating the spine is like picking a healing wound. Because lower back injuries

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01:23:48

Back Health Masterclass: Fixing Low Back Pain And...

Back In Shape Podcast ·

2026/03/28

Stop chasing symptoms. Discover the proven clinical framework to truly recover from lower back pain, sciatica, and herniated discs. If you are tired of generic stretches, passive treatments, and quick fixes that leave you right back at square one, you are in the right place.In this Masterclass, we explain why treating your leg will never fix your back. Sciatica is not a leg problem; it is a lumbar spine problem. We break down exactly why common stretches like knee-to-chest or nerve flossing can

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01:07:42

Sciatica Recovery: The 2 "Golden Rules" You Must Follow

Back In Shape Podcast ·

2026/03/27

Sciatica and lower back pain are symptoms of a deeper structural spinal injury, typically a herniated disc, rather than merely a tight muscle or random spasm. Many people try to push through the pain or rely on generic stretches that actually worsen the underlying condition by constantly picking at the proverbial scab. In this session, we break down the fundamental "Golden Rules" of back rehabilitation, starting with the absolute necessity of aggravation-free repetitions. By ensuring that

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01:09:18

Doing The Right Back Exercises But Still In Pain?...

Back In Shape Podcast ·

2026/03/25

It is incredibly frustrating to feel like you are doing all the "right" exercises—such as the dead bug, marching bridge, squat, and hip hinge—yet still experiencing lower back pain or sciatica flare-ups. The reality is that merely repeating an exercise without progressively increasing the load is not true rehabilitation; it is just movement. Your spine needs an adequate stimulus to adapt, grow stronger, and build the resilience required to handle daily life. Learning to stabilise the spine

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01:08:40

"Fake" Sciatica: Why Your Piriformis Syndrome Isn't...

Back In Shape Podcast ·

2026/03/23

Are you suffering from sciatic nerve pain that runs from your buttocks down your leg, but have zero lower back pain? You might have been told you have piriformis syndrome, but this is frequently a misdiagnosis. In this livestream, Michael explains why the piriformis muscle doesn't simply spasm for no reason to compress the sciatic nerve. Instead of an isolated muscle issue, this "fake" sciatica is almost always rooted in an underlying lumbar spine injury, such as a herniated disc or

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01:07:39

The McKenzie Cobra Stretch: Why It's Failing Your...

Back In Shape Podcast ·

2026/03/19

The McKenzie Cobra is widely prescribed for lower back injuries, specifically herniated discs, operating on the theory that extending the lumbar spine will squeeze the bulging disc material back into place. However, this clinical approach often misses the reality of spinal biomechanics. When you have a herniated disc, the injured segment lacks stability. Forcing it into repeated extension can cause the vertebrae to shear backward rather than bend smoothly, placing tremendous strain on already

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01:15:08

Flat Lumbar Spine: Why Stretching Makes Your Back...

Back In Shape Podcast ·

2026/03/18

In this comprehensive session, we dive deep into the mechanics of spinal alignment, using real X-ray analysis to expose a growing issue: the flattened lumbar curve, or hypolordosis. While many individuals are mistakenly told they have an excessive spinal curve, the reality for most modern adults—largely due to prolonged sitting and sedentary habits—is a loss of the natural lumbar arch. This flattening effect drastically compromises the spine's ability to absorb shock and tolerate daily loads,

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01:04:13

Herniated Disc: The "Rest Day" Mistake Keeping You In...

Back In Shape Podcast ·

2026/03/17

When you are struggling with a herniated disc or severe sciatica, the most common advice is often to simply "rest." However, this passive approach is exactly what keeps so many people trapped in a cycle of chronic pain and sudden flare-ups. The reality is that true resting is nearly impossible; daily activities like getting dressed, going downstairs, or shifting in bed continuously put strain on the injured segments of your lower back. Every time you move in a way that allows the injured

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01:06:55

Herniated Disc Not Healing? The "Diet" Mistake...

Back In Shape Podcast ·

2026/03/13

When recovering from a herniated disc or lower back injury, many people fundamentally misunderstand the biological process required to get better. Your back does not heal by magic or simply by resting; it requires the active rebuilding of muscle tissue, ligaments, and the annulus fibrosus. To regenerate these tissues and restore structural integrity to the lumbar spine, your body demands raw materials. This means consuming adequate sustenance—specifically, around 1.6 grams of protein per kilogram of

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01:06:52

Lower Back Pain: The "Active" Mistake Keeping You Weak

Back In Shape Podcast ·

2026/03/12

A common frustration for many people suffering from lower back pain or a herniated disc is the belief that because they lead an "active" lifestyle, their back should be strong. In this session, we break down the critical difference between tiring physical activity—like DIY projects, manual labour, or being on your feet all day—and effective, structured strength training. True strengthening requires three specific elements: a targeted stimulus close to your limit, adequate recovery, and

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