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Spine Craft Chiropractor | SpineCraft
No jargon explanations and advice
Yorkshire, U.K
https://stan.store/SpineCraft

13/10/2026

Disc pain and piriformis syndrome both send pain into your buttock and leg, so they get mixed up all the time. These 4 checks help you tell which one you are dealing with:

- Check 1: how sitting affects your pain
- Check 2: what happens when you bend forward
- Check 3: where the pain starts
- Check 4: whether coughing and sneezing sets it off

A disc problem and piriformis syndrome behave differently on each one. Watch the video and work through the checks before you decide what is going on with your sciatica.



This video is general information only. It is not a diagnosis and does not replace an assessment by a qualified healthcare professional. Leg pain has many causes, so get it properly checked. Seek urgent medical help if you have numbness around your groin or inner thighs, new bladder or bowel changes, or worsening leg weakness.

12/10/2026

Sore back and no idea which exercises to do? Start here

1. Knee rocks: 10 each side
2. Knee to chest: 20 sec each side
3. Cat-cow: 8 slow reps
4. Glute bridge: 10 reps
5. Bird dog: 5 each side

Slow and steady wins. Send this to someone with a sore back.

DISCLAIMER
This is general information, not personal medical advice. Go gently: mild discomfort is okay, but sharp or spreading pain means stop. If your pain is severe or getting worse, or you have numbness, weakness, or any change in bladder or bowel control, get checked by a health professional straight away.

08/10/2026

Back pain? Don’t stop moving. For most flare ups of lower back pain, staying gently active beats resting in bed for two weeks. Here are two small back pain exercises you can start today: the camel (a gentle spine movement) and the bridge (a simple bum and lower back exercise). Easy, low-effort and beginner friendly. No floor workout needed, and you can do them in bed. Keep them small and comfortable. They’re a good place to start if your back feels stiff, achy or sore.

Save this for your next flare up and send it to someone who’s been resting their back for days.

Rob, chiropractor 👋 Follow for more back pain advice and simple exercises.

Disclaimer

This video is for general education only and isn’t medical advice. It doesn’t replace an assessment from a qualified healthcare professional. Stop if anything feels worse, and seek medical help if you have severe, worsening or unexplained pain, numbness, weakness, or any changes to your bladder or bowel.

05/10/2026

Back stiff by mid-afternoon? This one-minute chair reset is for you. No kit, no changing, no leaving your desk.

THE 1-MINUTE CHAIR RESET
Sit tall, feet flat, hands on thighs. Slow and small throughout.

1. Pelvic tilts: 5 reps
Roll your hips back so your lower back rounds, then forward so it gently arches.
Easier: make the movement smaller.

2. Seated rotations: 5 each way
Arms folded across your chest. Turn from your ribs and let your eyes lead. Hips stay facing the front.
Easier: keep your hands on your thighs and turn less far.

3. Seated Hump and Slumps: 5 reps
Hands on knees. Round your whole back up towards the ceiling with your chin tucked, then open your chest and let your back sag the other way.
Easier: smaller range, going only as far as feels comfortable.

4. Side lean: 2 slow breaths each side
Reach one arm overhead and lean away from it. You should feel it down the side of your ribs.
Easier: keep your hand on your thigh and lean a little less.

HOW OFTEN
Most days. Do it mid-morning and again after lunch. Setting a reminder helps.

Move within what feels comfortable. A gentle stretch is fine, but sharp pain isn’t. If your pain is persistent, severe, unusual or worrying, or you have any numbness, get it assessed by a healthcare professional.

Save this for your next desk day, and send it to someone you know who sits all day.

Want the easier versions as a PDF? Comment CHAIR.

Follow for more one minute resets that fit around a working day.



DisclaimerThis is general information and education, not medical advice, and it isn’t a substitute for an individual assessment. Everyone’s back is different, so stop anything that makes your symptoms worse. If your pain is severe, worsening or unusual, or you notice numbness, pins and needles, numbness around the groin or buttocks, new bladder or bowel changes, or weakness in your legs, seek medical help promptly.

01/10/2026

Sciatica describes where pain travels. It says nothing about where the pain comes from, and that gap is why generic sciatica stretch lists help almost nobody. Disc, piriformis and stenosis want different things, and sometimes opposite things. Spend four days writing down what makes your leg worse and you’ll learn more from that list than most people learn from a scan.



Educational content only. This is not medical advice or a diagnosis, and it does not replace an assessment by a registered healthcare professional. Check with your clinician before starting any exercise programme. If you have numbness around your groin or buttocks, new bladder or bowel changes, or weakness in both legs, go to A&E or call 999 straight away.

29/09/2026

Three exercises cover most stiff lower backs, and none of them need kit. Hump and Slump wakes the hinge up, Steady Eddie teaches your back to stay steady while your arms and legs move, and Heels and Cheeks gets your backside sharing the load. Eight, five each side, then eight. Three minutes most days beats a big session you do once a fortnight.



Disclaimer
Educational content only. This is not medical advice or a diagnosis, and it does not replace an assessment by a registered healthcare professional. Check with your clinician before starting any exercise programme. Stop if a movement brings on new or worsening pain.

28/09/2026

Pain, motivation, exercise, feel better, stop, repeat. Sound familiar? When something stops hurting, your brain files it under sorted. Trouble is, pain settles in weeks and strength takes months, so most people stop halfway through the part that protects them. Keep the routine small enough to survive a busy Tuesday and the loop starts to break.



Educational content only. This is not medical advice or a diagnosis, and it does not replace an assessment by a registered healthcare professional. Check with your clinician before starting any exercise programme. Stop if a movement brings on new or worsening pain.

25/09/2026

Your wallet might be the reason your sciatica flares up every time you sit down.

Here’s what happens:
• A thick wallet sits under one buttock
• Your pelvis tilts and your spine compensates
• The wallet presses on the area where the sciatic nerve runs
• Long drives and desk days make it worse

The fix costs nothing:
• Move your wallet to your front pocket
• Or keep it in your jacket or bag
• Take it out before you drive or sit for long

I see this in clinic all the time, especially with drivers and office workers.
Save this and send it to the person who sits on a wallet the size of a sandwich 👇



Disclaimer
This content is for general education only and is not medical advice, diagnosis or treatment. It does not replace an individual assessment by a qualified healthcare professional. Sciatica has many causes and changing one habit will not suit everyone. Seek urgent medical help if you have numbness around the groin or saddle area, changes in bladder or bowel control, progressive leg weakness, or severe unrelenting pain. You follow this content at your own risk.

24/09/2026

Lying on your front might be the best thing you try today for a disc bulge or herniation.

Here is the simple test I use in clinic:
• Lie face down with a pillow under your tummy for 60 seconds
• If that feels good, prop yourself up on your forearms for 30 to 60 seconds
• Watch where the pain goes

Pain moving up out of your leg and towards your back is centralisation. That is a good sign.
Pain spreading further down your leg is your cue to stop.

Every back is different, so let your symptoms guide you.
Save this for your next flare up and share it with someone struggling with sciatica 👇



Disclaimer
This content is for general education only and is not medical advice, diagnosis or treatment. It does not replace an individual assessment by a qualified healthcare professional. Stop any exercise that increases or spreads your pain. Seek urgent medical help if you have numbness around the groin or saddle area, changes in bladder or bowel control, progressive leg weakness, or severe unrelenting pain. You follow this content at your own risk.

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