How To Engage Your Core With A Herniated Disc скачать в хорошем качестве

How To Engage Your Core With A Herniated Disc

Today’s live shows exactly how to engage your core with a disc injury/sciatica so it transfers to standing, walking, squats and hinges. We ditch the posterior pelvic tilt cue (it flattens the lumbar curve and teaches a habit you can’t use upright) and replace it with breathing-led bracing: exhale fully to “find” the lower abs (belly button → pubic bone), hold a still spine, then learn to dissociate the brace from the breath and dial intensity up/down like a dimmer. We also cover sitting tolerance (you need progressive rehab, not just time), why pelvic tilting before squats is a trap, simple upper-body alternatives while rehabbing, common anterior-tilt misdiagnoses (measure, don’t guess), manipulation risks (e.g., “ring-dinger” without imaging), protein & collagen basics, C-section core reconnection, and safe KB→BB transitions. Start here → https://backinshapeprogram.com/start/ Highlights: Why pelvic-tilt bracing backfires for real life; brace without moving the spine or pelvis. Learn the brace via full exhale, then separate it from breathing and dose the tension for tasks. Upright transfer: use the brace for sit→stand, squats & hinges; avoid “tilt-then-lift.” Keep training simple & scalable (skip complex lifts early; discover safe loads). Protein adequacy beats fancy supplements; relief ≠ rehab—load tolerance wins. #backinshape #sciatica #herniateddiscs Chapters: 00:00:00 Theme & setup — engage your core for herniated disc/sciatica (L4/5–L5/S1) 00:02:05 Why we brace: protect an injured segment during daily movements 00:04:00 The mistake: learning core by posterior pelvic tilt (why it fails upright) 00:06:10 Standing mechanics demo: how tilting shifts load & flattens the lumbar curve 00:08:05 The fix: breathing-led bracing (exhale to “find” lower abs, spine stays still) 00:10:30 From crutch to skill: dissociate breath from brace; dial tension like a dimmer 00:12:40 Dead Bug example: hold neutral and increase brace as the lever lengthens 00:14:20 Q&A — SVJ: “Sitting 30 mins triggers sciatica; will time fix it?” 00:16:05 Q&A — Oscar: DB snatch / incline DB press? Keep upper-body simple while rehabbing 00:19:10 Q&A — “How often abs?” Your squats/hinges already train the brace; add 1 light core day max 00:20:40 Q&A — Laura: upper-back stabs post L5/S1; posture/neck context & avoid overtraining 00:22:20 Q&A — Molly: cervical spondylosis; education resource pointer (whiplash pod) 00:23:50 Q&A — Natasha: “Pelvic tilt?” Why visual guesses mislead—measure with imaging if needed 00:27:40 Sleep vs day: you win the night by winning the day; morning stiffness plan 00:30:00 Chronicity & “second-order” issues (deconditioning → other aches) — strength is the exit 00:31:45 Q&A — “Is sitting an exercise?” No; build tolerance via squat & hinge instead 00:33:00 Q&A — Sarita: Bertolotti’s label doesn’t change the plan: stabilise & strengthen 00:34:40 Q&A — Manny: high-force manipulations (e.g., ring-dinger) without imaging = risky 00:36:10 Q&A — Clint: supplements? Protein first, omega-3/magnesium optional; collagen if useful to you 00:38:40 Q&A — Jess (C-section): re-connect brain→lower abs; then standard rehab, patiently 00:40:10 Q&A — Nirav: KB→BB squat transition; run discovery sessions and overshoot for confidence 00:42:20 Q&A — Venom: “Straight lumbar” & curve remodeling — strength first, then gentle positioning 00:44:00 Q&A — “Why not start with barbell?” Safety & logistics; switch when loads/skills justify 00:46:10 Q&A — Oscar: treadmill? Choose cardio with intent; walking is fine if non-provocative 00:48:00 Wrap-up: keep it simple, transferable, and repeatable; progress by evidence, not vibes