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 prestigious Queens Award For Enterprise Innovation In 2020.
Back In Shape Podcast
Claim This Podcastby Back In Shape
4.8(11 reviews)
316 episodes
Updated Daily
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79
Podcast Authority
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Podcast Overview
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 prestigious Queens Award For Enterprise Innovation In 2020.
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Publishing Since
6/5/2020
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Recent Episodes
June 18, 2026
Why Isn't Your Herniated Disc Healing? (And How to Actually Rebuild It)
<p>Your herniated disc hasn't healed because you've been treating the stiffness, not the injury — and a herniated disc is a load-bearing injury.</p><p><br></p><p>If you've got a herniated disc (a slipped disc, disc bulge or prolapsed disc) at L4/L5 or L5/S1 and it still hasn't settled, this session explains why — and how it actually heals. A herniated disc is a loading failure: an injury to the annulus fibrosus, the tough outer ring of the disc. It does heal, automatically, the same way a graze does — but only if you stop aggravating it and start rebuilding its capacity to bear load.</p><p><br></p><p>📋 Take the free Spine Resilience Index: https://backinshapeprogram.com</p><p>🎓 Join the Back In Shape Program: https://backinshapeprogram.com</p><p><br></p><p>You'll learn what's actually injured (the disc, but also the facet joints and ligaments of the whole segment), why there's no quick fix and no manipulation that "puts it back", and why the bending-and-twisting exercises so many people are given — knee hugs, cat-camels, nerve flossing — keep the injury irritated. Mike explains why the squat and hip hinge are the two best exercises for recovery: done to a fixed depth, the only thing that changes session to session is the load, so they double as a measure of how healed the disc really is. And the key reframe throughout: how you feel is the worst marker of progress — a back can stop hurting long before it's strong — so your load-bearing capacity, not your pain, tells you where you are. You can come back stronger than before.</p><p><br></p><p>🔑 Key Topics Covered</p><p>🩺 A herniated disc is a load-bearing injury — and it does heal: it's an injury to the annulus fibrosus, the disc's outer ring. Like any ligament it heals slowly, over months, and automatically — your job is to stop getting in the way.</p><p><br></p><p>🚫 Why there's no quick fix: no manipulation "puts a disc back", and the bending-and-twisting exercises so many people are handed — knee hugs, cat-camels, nerve flossing — keep an already-injured segment irritated. Education to stop the daily aggravations comes first.</p><p><br></p><p>🏋️ Why the squat and hip hinge are the best exercises: done to a fixed depth, the only thing that changes week to week is the load — so you can build capacity safely and know exactly what your spine is taking, unlike uncontrolled bending.</p><p><br></p><p>📊 How you feel is the worst marker of progress: a back stops hurting long before it's strong, which is why people feel "fixed", return to normal life, and flare again. Your load-bearing capacity — what you can squat and hip hinge — is the real measure.</p><p><br></p><p>Chapters</p><p>00:00 Why your herniated disc hasn't healed</p><p>02:00 What is a herniated disc?</p><p>06:00 Stop making it worse: the daily habits</p><p>09:00 Why there's no quick fix</p><p>14:00 Spondylolisthesis and retrolisthesis explained</p><p>18:00 Pilates, braces, and starting where you are</p><p>22:00 Your disc does heal — here's how</p><p>27:00 Progressive loading: you're already moving every day</p><p>34:00 Why your QL and hamstrings keep tightening up</p><p>40:00 Do scoliosis, pelvic tilt or "bad posture" cause it?</p><p>46:00 Why the squat and hip hinge beat everything else</p><p>50:00 The squat and hip hinge as your healing test</p><p>54:00 Signs your back is actually healing</p><p>1:00:00 Why how you feel is the worst measure of progress</p><p>1:04:00 The lifelong habit — and why walking is relief, not rehab</p><p>1:07:00 A surgical case: what does the operation change?</p><p>1:13:00 Wrapping up</p><p><br></p><p>#HerniatedDisc #Sciatica #BackInShape #SlippedDisc #DiscBulge #BackPainRelief #SpinalRehab #HerniatedDiscRecovery </p>
June 16, 2026
Why Didn't Your Steroid Injection Fix Your Sciatica?
<p>An injection can take away your sciatica, but it doesn't heal the injury causing it — and that distinction decides whether you get better.</p><p><br></p><p>If you've had, or you're being offered, a steroid injection, epidural or nerve block for sciatica or a herniated disc (a slipped disc or disc bulge) at L4/L5 or L5/S1, this session reframes the whole decision around one question: what is this injection doing to help my injury heal, not just my pain? Get that right and an injection can be a useful tool. Get it wrong and it's a mask — the pain lifts, you carry on as before, and the injury that caused it is still there.</p><p><br></p><p>📋 Take the free Spine Resilience Index: https://backinshapeprogram.com</p><p>🎓 Join the Back In Shape Program: https://backinshapeprogram.com</p><p><br></p><p>You'll learn why pain is protective — a warning light, not the fault itself — and why putting your thumb over that light and carrying on is how people end up worse. We cover the two camps an injection can fall into (a collaborative tool to calm symptoms so you can rehab, versus "have it and you're on your own"), why most people considering injections have been weaker than they realised for years, why a disc bulge doesn't need to "go back" to get better, and how flare-ups don't wipe out real rehab. The thread underneath it all stays the same: sciatica is the symptom, the injury is the problem — and what you do at home, not the injection, decides the outcome.</p><p><br></p><p>🔑 Key Topics Covered</p><p>🩹 The question that changes everything: not "what will this injection do for my sciatica?" but "what will it do to help my injury heal?" That one reframe decides whether an injection helps you or just masks the problem while the injury carries on.</p><p><br></p><p>🚦 Pain is a warning light, not the fault: an injection can be like putting your thumb over the engine light and driving on — the symptom goes quiet while the injury continues. We cover when an injection genuinely helps and when it's just a mask.</p><p><br></p><p>🏗️ Why most people were weaker than they realised: by the time injections are on the table, most have struggled for years and quietly deconditioned. A disc bulge doesn't need to "go back" — your load-bearing tolerance is the metric that matters.</p><p><br></p><p>🔁 Flare-ups don't reset your progress: unlike stretching, which the next flare-up wipes out, strengthening is a skill you keep. We explain why rehab is "sticky", why flares usually come from outside the gym, and why they don't undo real strength.</p><p><br></p><p>Chapters</p><p>00:00 Why injections don't fix sciatica — the question to ask</p><p>02:00 The two camps: a tool, or a goodbye</p><p>04:00 After the injection: the broken-leg lesson</p><p>07:00 How often should you train in phase three?</p><p>10:00 Nerve damage or nerve irritation?</p><p>14:00 Why sitting loads your spine more than your workout</p><p>17:00 Pain is a warning light — don't just cover it up</p><p>21:00 Sitting, standing, lying down: managing the load</p><p>24:00 Dead hangs vs gentle decompression</p><p>26:00 Choosing a practitioner who values education</p><p>30:00 Why most surgery cases are chronic — and the acid test</p><p>36:00 Want to lift your child again? Rehab is how</p><p>40:00 You already lift weights every day</p><p>44:00 Do flare-ups reset your progress? Why rehab is "sticky"</p><p>50:00 Can a disc bulge go back into place?</p><p>54:00 A cautionary tale: when the injection "worked"</p><p>57:00 Closing questions: surgery prep, scans and getting started</p><p>1:02:00 Wrapping up</p><p><br></p><p>#Sciatica #HerniatedDisc #BackInShape #SciaticaRelief #EpiduralInjection #SlippedDisc #BackPainRelief #SpinalRehab </p>
June 11, 2026
Why Strength Beats Stretching for Your Herniated Disc, Every Time
<p>Strengthening beats stretching for a herniated disc every time — and once you see why, the months of failed stretching finally make sense.</p><p><br></p><p>If you've been stretching for months to ease your sciatica or a herniated disc (a slipped disc or disc bulge) at L4/L5 or L5/S1 and you keep ending up back at square one, this session explains the reason. Stretching is a relief tool at best — it loosens the tightness for a moment, but it isn't "sticky", so the next flare-up wipes it out. Strengthening rehabilitation is different: it's a skill your body keeps.</p><p><br></p><p>📋 Take the free Spine Resilience Index: https://backinshapeprogram.com</p><p>🎓 Join the Back In Shape Program: https://backinshapeprogram.com</p><p><br></p><p>You'll learn why rehab is "sticky" and stretching isn't — through two analogies Mike builds out in the session: learning Spanish (a skill you keep and use every day) and an orchestra (getting your muscles playing in coordination before you ask them for a symphony). We cover why most people weren't strong before the injury — the "I just bent to put my sock on" giveaway — why you can come out stronger and more resilient than before, how to load safely from dumbbells up to the barbell, and how to think about surgery, second opinions and getting back to the things you love. The thread underneath it all: sciatica is the symptom, the herniated disc is the problem, and strengthening — not stretching — is what rebuilds a spine you can trust.</p><p><br></p><p>🔑 Key Topics Covered</p><p>🔁 Why stretching keeps failing, and what makes rehab stick: stretching is a relief tool the next flare-up wipes out. Strengthening is a skill your body retains, like remembering a word of Spanish you use every day — that's the difference between going in circles and getting better.</p><p><br></p><p>🌀 The vicious spiral behind your sciatica: an injured lower back tightens the hamstrings, which limits your hips, which forces more movement through the injury, so it worsens. We show how sitting (9.5 hours a day on average) feeds the cycle, and how to break it.</p><p><br></p><p>📈 Why you can come out stronger than before: most people weren't strong before the injury — the "I just bent to put my sock on" giveaway. A herniated disc won't look new on a scan, but you can rebuild it to carry load and end up more resilient than you were.</p><p><br></p><p>🩺 Surgery, loading and getting back to what you love: why the disc is the problem and the sciatica only the symptom, how to load safely from dumbbells up to the barbell, and how preparing with rehab can change the surgery conversation entirely.</p><p><br></p><p>Chapters</p><p>00:00 Introduction — why strengthening beats stretching</p><p>01:00 Why stretching keeps you stuck</p><p>03:00 Your sciatica isn't caused by a longer leg</p><p>05:00 The vicious spiral: tight hamstrings and sitting</p><p>08:00 Why putting a sock on can trigger sciatica</p><p>11:00 Can a herniated disc fully heal?</p><p>13:00 Why bodybuilding and glute content isn't for your back</p><p>16:00 The real goal of rehab: getting back to what you love</p><p>20:00 Replacing the "back made of glass" mindset</p><p>22:00 Resilience milestones and the deadlift question</p><p>24:00 Equipment, loading and where to start</p><p>29:00 Why rehab sticks: the Spanish lesson</p><p>35:00 The orchestra: what phases one to four really do</p><p>40:00 Preparing for surgery and talking to your surgeon</p><p>46:00 As you get stronger, stretching finally works</p><p>49:00 A training background: asset and liability</p><p>54:00 Stop wiggling the injury: neutral spine, not cat-camels</p><p>59:00 Why education matters: the variables you can't control</p><p>1:02:00 Building real resilience</p><p><br></p><p>#HerniatedDisc #Sciatica #BackInShape #SciaticaRelief #SlippedDisc #BackPainRelief #SpinalRehab #BackPainExercises </p>
316 total episodes available
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