Back In Shape Program

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Back In Shape Program This page gives you all the support and guidance you need to get your Back In Shape from home with our program, helpful tips and regular videos.

13/10/2026

Even after a severe back injury, it's possible to recover and achieve incredible feats. Athlete Brian Carroll broke the world record squat after a significant injury, proving that dedication to rehab and rebuilding resilience can lead to astonishing outcomes. Your own healing journey is possible.

13/10/2026

Two years ago, Abby suffered L4-L5-S1 disc injuries. An MRI now shows bilateral herniated discs. While rehab doesn't guarantee future injury prevention, it builds resilience against life's stresses. Committing to long-term resistance training is key to becoming more resilient to future injuries.

13/10/2026

Is walking good for lower back pain? It’s the advice almost everyone gets, and it deserves a straight answer.

Today’s live is for anyone with a herniated disc, bulging disc, sciatica, degenerative disc disease or spinal stenosis, anyone who’s had back surgery and been told to walk, and anyone whose rehab has been walking for months or years without getting where they want to be.

We’ll cover:
• What rehab is actually for
• Why walking is a poor tool for building your spine’s capacity to bear load
• What walking is genuinely good for
• How to use it alongside the rest of your recovery

Drop your questions in the comments as you watch and we’ll get to as many as we can.

If walking has been your back rehab for months, maybe years, and you’re still not where you want to be, this is probably...
13/10/2026

If walking has been your back rehab for months, maybe years, and you’re still not where you want to be, this is probably why.

Walking is good for you. It’s just not rehab. Rehab is about building your spine’s capacity to bear load, and bending, lifting and twisting put far more strain through your lower back than walking ever does. So walking can’t expose your spine to the loads it actually has to cope with.

And the only lever you have is time. To keep driving change you’d have to walk longer and longer, and most people with a bad back have a life to lead.

So keep walking, just not as the whole plan. Used well, it has a real job, and it isn’t the one you’ve been giving it.

Today we’ll show you what that job is, and what to do alongside it.

📅 Live today at 3:30pm UK time (BST), a little later than usual.

🔗 Link in our story to watch live. Bring your questions and we’ll get to as many as we can.

13/10/2026

Many people ask if Pilates is the answer for back pain. While it has beneficial exercises like the dead bug, it's often taught incorrectly for spinal health. True back rehab needs progressive load-bearing exercises, not just flexibility. Don't let a class with 'back pain' in the name fool you – ensure your rehab is complete.

13/10/2026

Struggling with sciatica after stretching? You might be blaming the wrong thing. Learn why leg length differences, especially those not measured on a standing X-ray, are rarely the true cause of your pain. Understand what's really happening to find lasting relief.

12/10/2026

Discover why the squat and hip hinge are considered two of the best exercises, especially for those with herniated discs. Learn how controlled technique and consistent depth make these movements reliable and safe for progressive strengthening.

12/10/2026

Does your MRI mention "ligamentum flavum"?

"Ligamentum flavum hypertrophy and buckling" is one of the more alarming phrases to find on a report, and it's simpler than it sounds. That ligament runs between two bones in your spine. When the disc between them loses height, those bones sit closer together — so a ligament that used to span a certain distance now has slack. Think of lowering a curtain rail: same curtains, but now they bunch and fold at the bottom and stick out into space they didn't used to occupy. That's the buckling. And it's part of why the stenosis appears on the same report — not a separate problem, the same one.

12/10/2026

Like ignoring your car's fuel light, an injection without understanding its purpose can mask a deeper issue. Not asking 'What is this injection doing for my injury?' leads to temporary relief, then worsening pain, and the feeling that treatments don't work.

Janet's noticing something most people don't: the small movements that happen dozens of times a day without any consciou...
12/10/2026

Janet's noticing something most people don't: the small movements that happen dozens of times a day without any conscious thought.

Rounding your back to pick something up, bending at the spine instead of the hips, the posture you fall into when you're concentrating — none of it feels like much in the moment. But it's the shape of your spine for hours every single day, and if the shape is wrong, the load accumulates.

That's what education does. It makes the invisible visible. Once you notice you're rounding your back, you can't un-notice it — and then you have a choice about whether to keep doing it. Before you noticed, you didn't.

Understanding that the small things add up is usually what changes behaviour long-term. Not willpower, not motivation — just seeing the mechanism clearly enough that you can't ignore it.

Two ways we can help when you're ready:

Want to understand the clinical mechanics of back pain? Our free Back Health Masterclass covers what's happening in the spine and how to build strength around it: https://backinshapeprogram.com/2026/03/back-health-masterclass-fix-lower-back-pain-sciatica-herniated-discs/

Ready for a structured plan? Start the 4-phase Back In Shape Program: https://backinshapeprogram.com/what-to-expect/

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