Back In Shape Program

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Back In Shape Program

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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.

30/10/2026

Instead of asking 'What makes it feel better?' try asking 'What makes it feel worse?' You'll quickly identify the things causing discomfort, from immediate strain to cumulative load over time. Understanding this helps you manage and improve your physical well-being.

29/10/2026

Steroid injections for back pain often fail because of misplaced expectations. The pain isn't the problem; the underlying injury is. Injections don't fix the injury. They might temporarily mask pain, allowing you to rehab, but that crucial conversation with your specialist is often missed. Understand what the injection is *actually* meant to do for your injury.

29/10/2026

Stop waiting for pain to decrease before starting rehab. The key is to flip your mindset: rehab drives recovery, which then lowers pain. This crucial shift helps you understand how to effectively heal your sciatica and measure your progress.

29/10/2026

Is your back pain an injury, or just tightness, and what changes if you treat it like one?

Today’s live is for anyone with lower back pain or sciatica, a herniated disc, bulging disc, spondylolisthesis or degenerative disc disease, or who has had back surgery. It’s also for anyone who’s been searching for someone to click it back in, release it or decompress it, or who’s been told to just get it moving again.

We’ll cover:
• What’s actually injured, and why it takes months rather than minutes to heal
• Why the strength doesn’t come back on its own
• Why people can help, but nobody can do that part for you
• Why how you do everyday things matters
• How rehab actually works

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

29/10/2026

Why Hunching Over Feels Better (And What It Costs You)

If you hunch forward because it takes the edge off, you're not imagining it. There's a real mechanical reason it helps, and the same reason explains why you're still stuck. Where the nerve leaves your spine, a bulge at L5-S1 creates a lot of pressure when you stand up straight. Bend forward and that space opens, so you get genuine relief. But to open it you loaded the front of the disc and drove material backwards, straining the exact tissues that are injured. You bought a moment off the symptom by increasing the load on the problem. Standing straight is also hard because the area is inflamed and congested, taking up room it doesn't have. Stop aggravating the spine through the day and you generate less of that inflammation. Contrast bathing helps too: hot and cold alternated over the lower back. Most people then find standing straight gets easier, so they need the hunch less and stop reaching for the knee hugs and child's pose that keep the problem alive. If you have loss of bladder or bowel control, saddle numbness, or sudden significant leg weakness, go to A&E and don't wait.

29/10/2026

Nobody can fix your back but you.

That’s not a dig at anyone who’s helped you. Treatment can relieve and support. But you’d never expect someone to strengthen a sprained ankle for you, and your back is no different. It’s an injury to the disc, the facet joints and the ligaments, and ligaments heal in months, not minutes.

There’s no clicking it back in, and the strength doesn’t return on its own. It comes from controlled stress, applied by you, over time. Skip that, and you’ll end up doing it in an uncontrolled way, which is where the accidents happen.

Today we’ll show you what that work looks like, and why the pain is the wrong scoreboard.

📅 Live today at 3:30pm UK time (BST).

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

29/10/2026

Worried about deadlifts? You're likely doing them daily without realizing it! Picking up compost, lifting your toddler—these are all deadlifts. Building the skill and confidence to lift safely is key for everyday life.

29/10/2026

Numbness in the saddle area? Stop watching and go.

If you've got a bad back and you notice numbness in the saddle area — inner thighs, buttocks, ge****ls — or any new change to your bladder or bowel, that isn't a flare-up. Neither is weakness or numbness in both legs, or a foot that starts to drag. Don't wait to see if it settles and don't look for answers in the comments. Go to A&E today.

29/10/2026

Struggling with back pain for ages? It's often because you haven't learned to protect your spine. True healing requires stopping aggravating movements, embracing stability, and supporting your natural healing process.

28/10/2026

Many believe their spondylolisthesis started recently, but the truth is often years in the making. The slippage or defect likely occurred long ago, only becoming problematic due to recent deconditioning or increased stress.

Address

Unit B2, Staverton Connect
Cheltenham
GL510TF

Telephone

+441242303210

Website

https://backinshapeprogram.com/, https://backinshapestudio.com/

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