Back In Shape Program

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Back In Shape Program

This page gives you all the support and guidance you need to get your Back In Shape from home with our program, helpful tips and regular videos.

23/10/2025

Barbell Hip Hinge Tips 🏋️‍♂️

21/10/2025

Decompress Your Back ◀️

18/10/2025

Fix Your Back Pain 🧰

16/10/2025

Early Rehab 🕓

07/10/2025

Fix Your Back For Good 🔩

04/10/2025

Hip Hinge Mistake 🚨

28/09/2025

Happy Sunday 🌥️

If you’ve ever tried to follow advice on “activating your core,” you’ve probably noticed it can feel contradictory. Some say brace hard, others say pull in tight — and when you’ve got a herniated disc, the last thing you want is confusion that could make your pain worse.

The truth is, much of this advice is talking about the same thing — just in different ways. The key is learning how to safely engage your core so it supports your spine without aggravating your injury.
This week’s new article and video break it down clearly, showing you:
• Why conflicting instructions often mean the same thing
• The safest way to activate your core with a herniated disc
• How correct activation protects your back long term

👉 Read the article & watch the video here: https://backinshapeprogram.com/2025/09/how-to-safely-activate-your-core-with-a-herniated-disc/

If you’ve ever felt stuck between competing bits of advice, this will give you confidence and clarity moving forward.

All the best,
The Back In Shape Team

21/09/2025

Happy Sunday! ☁️

Let’s kick things off with some exciting news! 🎉We’re adding a brand-new library of workouts to the Back In Shape Program — specifically designed to expand and enhance Phase Four.These new sessions are perfect for those of you who are ready to build more strength and challenge your spine safely. They’ll be dropping on the final weekend of September, so if you’re not already in the program, now’s the time to jump in and get ready. 🙌

🎙️ This week’s podcast: Should you stretch your sciatica?We’ve all heard the advice: “Stretch it out” or “Try nerve flossing”. And sure, those movements can feel good in the moment — but they might be making your sciatica worse.

This week, we break down:
- Why sciatica isn’t actually the problem — it’s a symptom of something deeper.
- Why hamstring stretching and nerve flossing often backfire.
- The real cause of sciatica (and how to stop irritating it).
- The truth about relief vs. recovery: how chasing comfort sabotages healing.
- Why stability training is your best tool for long-term results — not stretching.
- The role of the Core Five and neutral spine in rebuilding back resilience

🎧 Click here to watch the full episode → https://backinshapeprogram.com/2025/09/stretching-sciatica-for-fast-relief-of-pain/

If you’ve been stuck doing child’s pose, sciatic flossing, or endless stretches hoping for a breakthrough — this is the reset you need.

All the best,
Lara, Michael & The Back In Shape Team

03/08/2025

Happy Sunday! 🍦

Have you been told you’ve got spondylolisthesis in your lower back — maybe L5 slipping over S1 — and left wondering what it really means for your recovery?

This week’s podcast clears up the confusion around spondylolisthesis — and why the diagnosis alone doesn’t have to derail your rehab.

Michael explains:
- What spondylolisthesis actually is (and isn’t).
- Why the pain you’re in now isn’t always tied to the grade of the slip.
- The 3 types of spondylolisthesis and what causes them.
- Why stabilization is the key focus — not reversing the slip.
- How the Core Five exercises help protect your spine and rebuild strength

👉 Watch the episode here: https://backinshapeprogram.com/2025/07/lumbar-spondylolisthesis-explained/ and discover how you can make real progress — even with a diagnosis like this.

Have a great Sunday,
Lara, Michael & The Back In Shape Team

27/07/2025

Happy Sunday! 🌊

You’ve probably been told to stretch when dealing with sciatica or back pain — knee hugs, child’s pose, nerve flossing — and they feel like they’re helping.
But this week’s podcast explains why these popular stretches may actually be delaying your recovery and keeping you stuck in a cycle of pain.

Michael walks you through:
- Why symptom-chasing stretches feel good but cause long-term harm.
- The specific spinal injury they’re making worse.
- A smarter strategy using relief techniques that don’t sabotage healing.
- The Core 5 exercises that rebuild strength and resilience — the right way.
- The education piece that helps you protect your spine all day long.

👉 Watch the full episode here: https://backinshapeprogram.com/2025/07/3-worst-exercises-for-low-back-pain-sciatica/ and learn what to stop doing — and what to replace it with — so you can finally make real progress with your back.

Have a great Sunday,
Lara, Michael & The Back In Shape Team

20/07/2025

Happy Sunday! 🌥️

If you’ve been diagnosed with spinal stenosis, chances are you’ve been told to stretch — knees to chest, child’s pose, nerve flossing — and in many cases it feels like the right thing to do.

But this week’s episode explains why those moves often do more harm than good — and what to focus on instead.

Michael walks you through:
- What spinal stenosis really means (and what’s actually causing it).
- Why bending for relief may be picking at the very injury trying to heal.
- How to stop chasing short-term comfort and start building long-term recovery.
- Exercises that teach your body to stabilise and protect your spine in real life.

👉 Click here: https://backinshapeprogram.com/2025/07/lumbar-spinal-stenosis-recovery-with-exercise/ to watch the episode and find out how to stop aggravating your back and start healing — properly.

Have a great Sunday!
Lara, Michael & The Back In Shape Team

13/07/2025

Happy Sunday! 🪭

🔥 If your most recent flare-up happened while putting your socks on — not lifting 100kg in the gym — you’re not alone.

This week’s episode tackles a common recovery mistake: focusing on mobility exercises (like knee hugs or cat-cows) when what your spine really needs is stability.

Michael breaks down:
- Why simple daily movements are still causing your pain.
- How injured spinal segments can’t be isolated — and why that matters.
- The 5 spine-stabilising exercises that help you regain control.
- And how to stop “picking the scab” and give your back the space to heal.

👉 Watch the Longer Version Here [12 minutes]: https://backinshapeprogram.com/2025/07/protect-your-herniated-disc-so-it-can-heal-with-spine-stability-work/
👉 Watch the Shorter Version Here [Under 5 minutes]: https://youtu.be/upvP0quACbQ

Watch the one that fits your time best — and let us know which format you prefer!

Have a great Sunday!
Lara, Michael & The Back In Shape Team

Address

Unit B2, Staverton Connect
Cheltenham
GL510TF

Telephone

+441242303210

Website

https://backinshapeprogram.com/, https://backinshapestudio.com/

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