How to Rebuild Load-Bearing Capacity After a Herniated Disc скачать в хорошем качестве

How to Rebuild Load-Bearing Capacity After a Herniated Disc

In this session, we dive deep into the concept of objective load-bearing and why it is the missing link for those struggling with persistent sciatica and herniated discs. Many people spend years "spinning their wheels" with generic stretching and mobility work, yet they find that their back remains vulnerable to daily activities like sitting or getting out of bed. We explore the reality that sitting actually increases the load on your lumbar spine by 40% to 90%. If you aren't training your body to handle those specific forces through progressive resistance, you are essentially leaving your recovery to chance. We use the success story of Paul, a member who went from barely being able to perform a hip hinge to lifting over 40kg for multiple sets, to illustrate that the annulus fibrosis—the ligamentous structure of the disc—can indeed adapt and heal when given the right stimulus. The focus must shift from simply "chasing pain relief" to building physical resilience. By standardising your movements and gradually increasing the weight you can handle in a neutral spine position, you create a buffer that makes daily life safer and flare-ups less frequent. We also address the common "flexibility trap." Many people believe they need to stretch their hamstrings or pull their knees to their chest to fix their back pain. However, we explain why limited range of motion is often a protective signal from the brain due to a lack of stability. By prioritising load-bearing capacity over deep stretching, you allow the spine to stabilise and heal, which often results in your "tight" muscles relaxing naturally without the need for aggressive or risky flexion exercises. Key Topics Covered 📈 The Load-Bearing Spectrum: We break down why reaching 20%, 45%, and 75% of your body weight in exercises like the squat and hip hinge is critical for out-pacing the daily strain of sitting and standing. 🏗️ Healing the Annulus Fibrosis: A detailed look at how the disc's ligaments remodel over time and why progressive loading is the only way to build a spine that is stronger than it was before the injury. 🪑 The Squat as a Daily Tool: Why we view the squat not as a "gym exercise" but as an essential skill for getting off the toilet, out of chairs, and moving safely through a free-weight environment. check out the article: https://backinshapeprogram.com/2026/0... Chapters 00:00 Introduction and Paul's 45kg Progress 01:35 The Power of Recording Your Progress 02:44 The 4 Numbers of Load-Bearing Capacity 03:52 Why Sitting is So Taxing on the Lumbar Spine 05:33 The Squat as an Evaluation Tool for Stability 06:55 Why GPs Focus on Pain Management vs Root Cause 08:48 The Traditional "Treatment Funnel" and Its Limits 10:40 Solving the Injury vs Chasing Nerve Pain Relief 11:55 Why Your Flexibility is Bad (And Why Not to Stretch) 13:58 Operating Within Your Zone of Competence 14:50 Anatomy 101: How a Microdiscectomy Affects the Disc 17:48 Troubleshooting Hip Hinge Flare-ups 20:45 Post-Surgery Rehab: When to Start 22:24 Bear Crawls and Advanced Stability Work 23:30 Weak Legs and Phase Two Progression 25:00 Squatting After a "Burst" or Herniated Disc 26:38 Do Discs Actually Heal? Understanding Ligament Repair 28:40 Transitioning from Dumbbells to the Barbell 31:00 Applying Exercise Technique to Daily Life 33:52 Why Load Matters More than Range of Motion 37:25 Stenosis and Spondylolisthesis Management 48:00 Muscle Memory and Maintaining Your Gains 51:00 Neutral Spine Positioning Explained 58:50 The Problem with Hack Squat Machines 01:01:30 Sensitisation and the Chronic Pain Nervous System 01:07:35 Can You Reverse Degenerative Disc Disease? 01:11:30 The Truth About the Roman Chair for Back Pain #HerniatedDisc #SciaticaRehab #BackInShape