Heal Your Herniated Discs & Trapped Nerves (Sciatica Secret Explained) скачать в хорошем качестве

Heal Your Herniated Discs & Trapped Nerves (Sciatica Secret Explained)

Your body is trying to heal every day—nerves and discs included. Today’s live shows how everyday habits (the way you sit, stand up, bend, and “rest”) often block that process, and what to do instead: start with technical control (learn to brace and keep the spine still), then build capacity with the Core 5 (Dead Bug, Marching Bridge, Squat, Hip Hinge, Step-Up) before adding load. We cover realistic timelines, why bed-rest backfires, when clinic tools (IDD/laser) are useful, and how to use objective milestones to know you’re improving. Q&A includes spondylolisthesis priorities, “dips & bench?”, bird-dog vs dead bug, microdiscectomy timelines, NHS vs private care, acupuncture, DDD labels, side plank, and load targets (20% → 45% → 100% body-weight). Start here → https://backinshapeprogram.com/start/ Highlights: 🔹 Your nerves & discs heal—stop the daily re-aggravation. 🔹 Begin with technique: brace, keep the spine still, then add load. 🔹 Core 5 beats random stretches; practise in daily life. 🔹 Clinic tools (IDD/laser) = adjuncts, not a substitute for rehab. 🔹 Track progress with clear load targets (20% → 45% → 100%). #backinshape #sciatica #herniateddiscs Chapters: 00:00:00 Intro — your body heals 00:00:29 Nerves & discs heal themselves 00:01:31 When daily life blocks healing (Chelsea) 00:03:21 Start in bed: learn to engage your core 00:04:13 Core 5: dead bug, bridge, squat, hinge, step-up 00:06:38 Capacity markers: walking/driving durations 00:06:52 Tito: dips & bench? Rehab first 00:07:28 Re-injury examples: “water bottle” & socks 00:12:19 19yo with spondylolisthesis — priorities & hip mobility 00:34:45 NHS vs private; getting real help (plus IDD/laser context) 00:36:58 Bird dog vs dead bug — why we prefer dead bug 00:40:01 Alternating squat & hinge days (MJCer) 00:41:31 Acupuncture? Only as temporary relief 00:48:08 Microdiscectomy: what’s safe at ~3–4 weeks 00:48:28 DOMS & stiffness: manage hips to protect your back 00:49:51 DDD label — what it means (and doesn’t) 00:51:08 Side plank vs plank; low-load ab options 00:55:08 Sitting load & milestones (20% → 45% → 100%) 01:06:14 Wrap-up & next steps