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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.

Happy Sunday! 🪭 🔥 If your most recent flare-up happened while putting your socks on — not lifting 100kg in the gym — you...
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

Happy Sunday! 🌅 If you’ve had surgery for a herniated disc — or are considering it — one of the most important phases i...
29/06/2025

Happy Sunday! 🌅

If you’ve had surgery for a herniated disc — or are considering it — one of the most important phases is what comes next.

This week’s episode is all about microdiscectomy recovery: what’s actually been fixed, what hasn’t, and how to make the most of your recovery window without falling into common traps.

Michael explains:
- Why feeling better right after surgery can be a double-edged sword.
- What movements you’re already doing — and how to make them safer.
- The real injury that remains post-op (and how to support its healing).
- And how to turn everyday movements like squats and steps into a controlled rehab strategy.

We’ve released two versions of this episode:
👉 one in-depth as usual: https://backinshapeprogram.com/2025/06/lumbar-disc-surgery-recovery-from-l5s1-microdiscectomy-surgery/
👉 one condensed under 5 minutes: https://youtu.be/04gwGP_3eXI

Watch whichever suits you best — and let us know which format you prefer. We’d love your feedback!

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

Happy Sunday! 🌡️ Back pain and sciatica often feel like purely spinal problems — but the hips play a far bigger role tha...
22/06/2025

Happy Sunday! 🌡️

Back pain and sciatica often feel like purely spinal problems — but the hips play a far bigger role than most people realise.

This week’s episode dives into a common mistake: trying to stretch your way out of hip tightness, when the real issue is weakness, poor spine control, or both.

In the episode, Michael explains:
- Why weak hips often come before your back injury.
- The stretches that might be making your spine worse.
- Why spine stability is the foundation for restoring hip flexibility.
- And how just a few key exercises can rebuild strength, coordination, and real-world confidence.
👉 Click here: https://backinshapeprogram.com/2025/06/why-your-hips-are-breaking-your-back/ to watch the full episode and find out how stronger hips can take the pressure off your lower back — for good.

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

17/06/2025

💥 Still Stretching Your Hips With No Relief from Back Pain or Sciatica? Here’s Why That’s a HUGE Mistake!

Happy Sunday!🕶️ If you’ve been hunting for quick fixes for your sciatica — stretches, hacks, or gadgets — you’re not alo...
15/06/2025

Happy Sunday!🕶️

If you’ve been hunting for quick fixes for your sciatica — stretches, hacks, or gadgets — you’re not alone. But if those short-term tricks haven’t helped, this week’s episode is for you.

Because sciatica isn’t random. It’s the result of an injury — and when you address that properly, recovery becomes surprisingly straightforward.
In this episode, Michael walks through three key pillars for real, long-lasting progress:

- A relief routine that eases pressure without making your injury worse.
- Spine stability exercises that actually strengthen the right areas.
- And the essential mindset shift most people miss: how to move better the other 160 hours of your week.

👉 Click here: https://backinshapeprogram.com/2025/06/fix-sciatica-the-easy-way-with-3-pillars-for-sciatica-relief/ to watch the full episode and learn the simple structure that helps our members get better — even when everything else has failed.

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

Happy Sunday!🌤️ It’s easy to fall into the trap: a stretch that eases the pain, a movement that “releases” the nerve, or...
08/06/2025

Happy Sunday!🌤️

It’s easy to fall into the trap: a stretch that eases the pain, a movement that “releases” the nerve, or a quick fix that takes the edge off.

But if your sciatica keeps coming back, it’s probably because you’re treating the symptom — not the cause.

In this week’s episode, Michael breaks down:
- Why your sciatica isn’t the problem — and what is.
- How common stretches could be slowing your healing.
- The critical difference between temporary relief and long-term progress.
- And how to actually help the spine heal so you can move forward.

👉 Click here: https://backinshapeprogram.com/2025/06/sciatica-is-never-getting-better-if-you-miss-this/ to watch the full episode and learn how to stop chasing pain — and start solving the problem.

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

Happy Sunday!⛱️ You’ve probably been told to “strengthen your core” to fix your sciatica. But what if you’ve already tri...
01/06/2025

Happy Sunday!⛱️

You’ve probably been told to “strengthen your core” to fix your sciatica. But what if you’ve already tried that — and it hasn’t helped?

This week’s podcast explores one of the biggest reasons people don’t make progress, even when doing the “right” things. The reality? Most core work leaves out the core of the core — the spine itself.
In this episode, Michael explains:

- The four parts of the core — and the one nearly everyone misses.
- Why many “core workouts” are actually just a list of random stretches.
- The common mistake that makes strengthening exercises not strengthening.
- How to build true spinal stability (and stop spinning your wheels).

👉 Click here: https://backinshapeprogram.com/2025/05/why-core-exercises-dont-fix-sciatica/ to watch the full episode and learn how to make your core work actually work for your back and sciatica.

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

Happy Sunday!🔅 If sitting down is one of the only things that gives you relief from sciatica, you’re not alone — but yo...
25/05/2025

Happy Sunday!đź”…

If sitting down is one of the only things that gives you relief from sciatica, you’re not alone — but you may be walking into a trap.

This week’s podcast tackles one of the most misleading sensations in back pain recovery: short-term relief that quietly delays your healing.

In the episode, Michael explains:
- Why sitting, knee hugs and sciatic flossing can feel good — but slow your progress.
- What’s really happening when that seated position eases the pain.
- The surprising reason some people don’t get pain while sitting — and why that’s not always a good thing.
- How to start shifting from reactive relief to meaningful recovery.

👉 Click here: https://backinshapeprogram.com/2025/05/why-sitting-relieves-your-sciatica-pain-why-this-is-bad/ to watch the full episode and find out how to stop managing symptoms and start fixing the problem at its root.

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

Happy Sunday!🌼 The cobra stretch is everywhere when it comes to advice for herniated discs. It’s often one of the first ...
18/05/2025

Happy Sunday!🌼

The cobra stretch is everywhere when it comes to advice for herniated discs. It’s often one of the first exercises people try shortly after the child's pose — especially if you’ve been told to “extend, not bend” your spine.

🤔 But is it actually helping?

This week’s episode dives into the real mechanics of the cobra stretch, particularly when it comes to L5/S1 disc injuries (which make up nearly half of all lower back herniations).

You’ll learn:
- Why cobra might feel great for some — but aggravate symptoms for others.
- What’s really happening at the segment level when you stretch into that position.
- How a simple towel can offer a more controlled and safer alternative.
- And why stretches alone are never enough to fix your back for good.

👉 Click here: https://backinshapeprogram.com/2025/05/can-the-cobra-stretch-fix-your-herniated-disc-at-l5s1/ to watch the full episode and find out when cobra helps, when it hinders — and what to do instead if it’s making things worse.

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

Happy Sunday!🏵️ 🪑 If sitting down — even for just a minute — aggravates your sciatica, you're not alone. This week’s pod...
11/05/2025

Happy Sunday!🏵️

🪑 If sitting down — even for just a minute — aggravates your sciatica, you're not alone. This week’s podcast tackles why that is, and what it really tells you about your current stage of recovery.Sitting puts 40–90% more pressure through your lower back than standing. That’s a serious strain on a disc that’s already injured — especially if your rehab work isn’t far enough along yet.

↪️ In this episode, Michael dives into:
- Why sitting hurts so much more than it seems like it should.
- How to start thinking about load tolerance instead of fear of movement.
- The key markers that show you’re progressing — even if it doesn’t feel like it yet.
- And the common MRI result that leaves many feeling helpless (when they shouldn’t be).

We also touch on an earlier podcast about disc bulges that aren’t pressing on a nerve, yet still cause sciatic symptoms — a must-watch if you’ve ever been told “it’s not that bad” but you're still in agony.

👉 Click here: https://youtu.be/eq922OFWKjo to watch the full episode and find out how to make meaningful progress — even if sitting is your worst enemy right now.

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

Happy Sunday!🌞 This weeks video is a sciatica focus and hopefully a little reminder for many of you, as well as some hel...
04/05/2025

Happy Sunday!🌞

This weeks video is a sciatica focus and hopefully a little reminder for many of you, as well as some helpful education for many more:

đź’Ą On this episode we cover:
1. Why sciatica is a symptom, not the root problem.
2. How daily habits may be sabotaging your healing.
3. Why passive treatments alone won’t fix your back.
4. The power of spine-stability & the “Core 5” exercises.
5. How to turn your recovery into lasting results.

We hope you find it insightful and helpful. For those of you in the UK, have a lovely Bank Holiday Monday too!

đź”— https://youtu.be/CwdoA1odiqk

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

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