Back In Shape Program

The hip hinge can limit squat progression. Even with a neutral spine, deeper hip hinges increase disc compression, unlike squats which have a standard depth. Respect your current range and explore further only when ready.

Struggling with lower back pain, sciatica, or buttock pain? It's confusing when experts offer different advice: painkillers, bending, or staying still. Most issues stem from the L4-S1 lumbar spine. We'll break down 5 common viewpoints and explain why a neutral spine focus is key.

Treatment felt great, then sore again two days later?

"I had treatment, it felt great, then two days later I was sore again." Well — yes. It isn't magic. Picture breaking your arm: they put a cast on, and you don't walk out saying "brilliant, I'm fixed" and carry on exactly as before. Nobody would. So why do we assume a back injury is something somebody else can just fix while we change nothing? The treatment can genuinely help — you're still the one doing the vast majority of the work.

Eric asked if muscle spasms are pressuring his sciatic nerve. The reality is, an underlying lower back injury is likely causing inflammation that irritates the nerve, leading to spasms. Understanding this difference is key to proper recovery.

Thinking of jumping back into exercise? Don't just 'do stuff.' Prioritize rehabilitation first to build a solid foundation. Proper rehab for your lower back and spine ensures you can handle load safely. Otherwise, you risk injury with exercises like Russian twists in a flexed position. Build strength the right way, then choose the activities you love.

If your back pain persists for years, it's likely not healed. You might still be aggravating it or experiencing flare-ups. Start with the foundations and learn the basics, no matter how long you've dealt with it.

It's easy to confuse rest with recovery. But for those with lower back issues, simply resting doesn't build strength. True resilience comes from actively developing those attributes, not just waiting for pain to subside. Consider the whole picture.

Tailbone hurting every time you sit?

Here's the detail that gives it away: when you sit down, your tailbone isn't touching the chair. So why would sitting set it off? Your coccyx is a bone — there's no joint in there to injure in the way people picture. Far more often it's an irritated segment at the bottom of your lumbar spine referring pain down into it. Most people accept that instantly for sciatica: irritate the back, feel it in the leg. The tailbone version catches everyone out, because it feels so local it must be local.

Feeling pain with handstands or everyday movements? Tight hamstrings might be limiting your hip flexion, leading to a rounded lower back and a perpetuating cycle of pain. Learn why stretching alone isn't the answer and how to protect and strengthen your spine for true recovery.