Show Notes
It sounds backwards, but a big, angry-looking herniated disc often has a better recovery than a mild little bulge — and understanding why can take a lot of the fear out of your scan.Following on from the recent degenerative disc sessions, this one looks at the herniated disc and a genuinely counter-intuitive truth: the severity of what's on your MRI doesn't reliably predict how disabled you are or how well you'll do. Plenty of people with a minor L5/S1 disc bulge are in agony and barely functioning, while others with a dramatic extrusion recover well. The finding and the suffering are two different things.🎓 Join the Back In Shape Program: https://backinshapeprogram.comWe explain the mechanism behind it: when a disc extrudes, that material is out where the immune system can reach it, clear it up and resorb it — which is why extrusions are reported to resolve without surgery at much higher rates than contained bulges, where the body has little access to the problem. We cover why disc surgery (a discectomy or microdiscectomy) is a cleanup operation, not a repair — the damaged annulus still has to scar, remodel and be rebuilt through rehab afterwards — and why the same six exercises apply to everyone with an injured spine, with the customisation coming from where you start and how you progress, not from your diagnosis. Along the way: why your knees so often become the limiting factor, why a back belt sits above the injured segment and does little, and why being told you have an "anterior pelvic tilt" is usually guesswork.🔑 Key Topics Covered🔄 Bad-looking often does better: the size of the herniation doesn't dictate the outcome. A big extrusion is exposed to the immune system, so it's reported to resorb without surgery far more often than a contained bulge — where the body has little access to clear it. The scan and the suffering are separate things.🧹 Surgery is a cleanup, not a repair: a discectomy removes the extruded material but doesn't heal the annulus or restore the segment's strength. The scar tissue still has to form, remodel and be rebuilt through rehab — which is the part that so often gets left out afterwards.🧱 Same injury, same six exercises: ten people with the identical L5/S1 herniation still each need a different journey — not different exercises. The customisation is in where you start and how fast you progress, discovered as you go, not prescribed from your MRI.🦵 Why your knees become the limiting factor: weak, uncoordinated knees are so common that the squat and hip hinge get split into separate workouts. When the knee limits the squat, you keep progressing the hip hinge, and let them catch up to each other over time.Chapters00:00 Why a bad-looking herniated disc often does better than a mild one03:24 Extrusion vs bulge: which would you rather have?04:30 Why extruded discs resorb — and bulges often don't07:18 Does surgery fix it? What a discectomy really does10:36 Why the "success" you see online is a skewed sample11:18 Your MRI doesn't set your rehab13:03 Ten identical scans, ten different journeys16:45 Post-surgery: no guidance? Start here19:21 Why phase three works — you've done 1,000 reps first22:36 When your knees are the limiting factor26:00 What if my back is strong but the disc is injured?33:00 Feeling better vs being stronger40:00 "Never deadlift again" falls apart in real life50:00 How strength protects an injured spine1:00:00 Why walking helps but isn't rehab1:07:39 Why the squat rebuilds the disc, not just the legs1:10:12 Why squats can leave you sore the next day1:12:21 Why a back belt won't stop you rounding1:15:15 "Anterior pelvic tilt" is usually guesswork#HerniatedDisc #Sciatica #BackInShape #SlippedDisc #DiscBulge #Microdiscectomy #BackPainRelief #SpinalRehab
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Sciatica isn't a diagnosis — it's a symptom description, and chasing the pain in your leg instead of the injury in your lower back is what keeps it coming back. If you've been told you have sciatica, a trapped nerve or a pinched nerve, this session explains why that description is incomplete. The pain running down your buttock, thigh, calf or foot is generated by an injury higher up — usually a herniated disc, a disc bulge or spondylolisthesis irritating the nerve roots where they leave the spine — so stretching, massaging or icing the leg itself never touches the actual problem. 🎓 Join the Back In Shape Program: https://backinshapeprogram.com We explain why thinking in terms of "sciatic-type pain" rather than one strict diagnosis helps you trace symptoms back to their real source, why piriformis syndrome is usually muscle guarding rather than the cause, and why relief from an injection, a nerve block or nerve flossing is never the same as healing. We cover why going by how you feel day to day keeps people stuck in the same loop, why sitting can put more strain through an injured lower back than a careful, controlled squat, and why exercises like elephant walks, nerve glides and generic mobility routines are not rehabilitation. The common thread throughout: build the capacity of the injured lower back itself, rather than chasing the symptoms it's sending down your leg.
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