# lower back (audio feeds) — RSS Amplifier Recent posts from the 1 feeds in the RSS Amplifier directory that cover lower back. Page: Feed: --- ## [The Best Exercise to Rebuild Your Back After a Herniated Disc (Even After Surgery)](https://podcasters.spotify.com/pod/show/back-in-shape/episodes/The-Best-Exercise-to-Rebuild-Your-Back-After-a-Herniated-Disc-Even-After-Surgery-e3nihrd) _2026-08-18 · Back In Shape · Back In Shape Podcast_ If you want to rebuild your back after a herniated disc — even after a microdiscectomy — the single best exercise is one you already do dozens of times a day: the squat. If you've got a herniated disc, a disc bulge or degenerative disc at L4/L5 or L5/S1, or you've had back surgery and you're wondering what to actually do, this session makes the case for the squat (paired with the hip hinge) as the… [Listen](https://anchor.fm/s/24f926e8/podcast/play/124388653/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2026-7-18%2F430071684-44100-2-c1948e14ceb2f.mp3) ## [The Herniated Disc Recovery Plan (What to Actually Do, From Day One)](https://podcasters.spotify.com/pod/show/back-in-shape/episodes/The-Herniated-Disc-Recovery-Plan-What-to-Actually-Do--From-Day-One-e3nbr3g) _2026-08-13 · Back In Shape · Back In Shape Podcast_ If you've got a herniated disc and you're not sure what you should actually be doing, this is the three-step recovery plan — starting from day one. If you've been diagnosed with a herniated disc, a disc bulge, a protrusion or a sequestration at L4/L5 or L5/S1 — or you've had sciatica down the leg and don't know where to start — this session lays out the plan. It doesn't matter much how bad the… [Listen](https://anchor.fm/s/24f926e8/podcast/play/124168752/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2026-7-13%2F429771759-44100-2-0f705f12fe7d4.mp3) ## [What's the Best Stretch for a Herniated Disc? (It's Not What You Think)](https://podcasters.spotify.com/pod/show/back-in-shape/episodes/Whats-the-Best-Stretch-for-a-Herniated-Disc--Its-Not-What-You-Think-e3n8tv3) _2026-08-11 · Back In Shape · Back In Shape Podcast_ The best stretch for a herniated disc isn't a stretch at all — it's gentle decompression, and the popular ones like knee hugs often make things worse. If you've got a herniated disc, a disc bulge, a slipped or degenerative disc at L4/L5 or L5/S1 and you just want to stretch the tension out of your lower back, this session is for you. When your back feels tight, the instinct is to hug your knees,… [Listen](https://anchor.fm/s/24f926e8/podcast/play/124073379/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2026-7-11%2F429639492-44100-2-c07b8a0c20fef.mp3) ## [Facet Joint or Herniated Disc? How to Tell (And Why It Matters Less Than You Think)](https://podcasters.spotify.com/pod/show/back-in-shape/episodes/Facet-Joint-or-Herniated-Disc--How-to-Tell-And-Why-It-Matters-Less-Than-You-Think-e3ml9r4) _2026-07-28 · Back In Shape · Back In Shape Podcast_ Is your back pain a disc or a facet joint? It's the question everyone chases — but the honest answer is that it rarely changes what you should actually do. If you've been told it's a herniated disc by one clinician and a facet joint problem by another — or you're trying to work out which one you've got at L5/S1 or L4/L5 — this session is for you. The tests people use to tell them apart cross over… [Listen](https://anchor.fm/s/24f926e8/podcast/play/123430180/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2026-6-28%2F428764759-44100-2-3711622a92df3.mp3) ## [Who Should You Actually See For A Herniated Disc Or Sciatica?](https://podcasters.spotify.com/pod/show/back-in-shape/episodes/Who-Should-You-Actually-See-For-A-Herniated-Disc-Or-Sciatica-e3meojr) _2026-07-23 · Back In Shape · Back In Shape Podcast_ Before you book another appointment for your herniated disc or sciatica, there's a simple test worth running at home — and it might change what you do next. If you've already got a diagnosis — an L5/S1 or L4/L5 herniated disc, a slipped disc, a disc bulge, sciatica — and you've already seen a string of clinicians, this session is for you. It isn't about the person who's just woken up with a bad… [Listen](https://anchor.fm/s/24f926e8/podcast/play/123215931/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2026-6-23%2F428476453-44100-2-6076ac605d531.mp3) ## [Why Your Stiff Lower Back Won't Loosen Up (Stop Chasing the Stiffness)](https://podcasters.spotify.com/pod/show/back-in-shape/episodes/Why-Your-Stiff-Lower-Back-Wont-Loosen-Up-Stop-Chasing-the-Stiffness-e3mc1ns) _2026-07-22 · Back In Shape · Back In Shape Podcast_ A chronically stiff lower back won't loosen no matter how much you stretch it — because the stiffness isn't the problem, it's a symptom of an injured spine. If your lower back is constantly stiff — worst first thing in the morning, easing a little once you get moving — and months of stretching, knee hugs, cobras and knee rocks haven't shifted it, this session explains why. Back stiffness is almost… [Listen](https://anchor.fm/s/24f926e8/podcast/play/123126972/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2026-6-21%2F428360637-44100-2-914177c9f793b.mp3) ## [Is It Safe to Squat and Deadlift With a Herniated Disc?](https://podcasters.spotify.com/pod/show/back-in-shape/episodes/Is-It-Safe-to-Squat-and-Deadlift-With-a-Herniated-Disc-e3m5mlr) _2026-07-16 · Back In Shape · Back In Shape Podcast_ "Never squat or deadlift again with a herniated disc" sounds sensible — right up until you realise you'll break that advice before you've left the building. If you've got a herniated disc (a slipped disc, disc bulge or prolapsed disc) at L4/L5 or L5/S1 and you've been told to stop lifting for good, this session is for you. The advice lands because it sounds plausible: nearly everyone injured their… [Listen](https://anchor.fm/s/24f926e8/podcast/play/122919035/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2026-6-16%2F428072869-44100-2-55a0bd0cebc8f.mp3) ## [The Core Strengthening Myth: Why It Won't Fix Your Herniated Disc](https://podcasters.spotify.com/pod/show/back-in-shape/episodes/The-Core-Strengthening-Myth-Why-It-Wont-Fix-Your-Herniated-Disc-e3m2s3j) _2026-07-14 · Back In Shape · Back In Shape Podcast_ If you've been doing core strengthening for a herniated disc and it hasn't worked, the problem usually isn't effort — it's what you're strengthening. You've had a herniated disc — a slipped disc or disc bulge at L4/L5 or L5/S1 — maybe even surgery, and you've been diligently doing your core exercises. But the flare-ups keep coming. This session explains why. Most core rehab is done lying on the… [Listen](https://anchor.fm/s/24f926e8/podcast/play/122826291/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2026-6-14%2F427946249-44100-2-da6ba3753d131.mp3) ## [Can Spinal Stenosis Be Cured? What Nobody's Telling You](https://podcasters.spotify.com/pod/show/back-in-shape/episodes/Can-Spinal-Stenosis-Be-Cured--What-Nobodys-Telling-You-e3lrrve) _2026-07-09 · Back In Shape · Back In Shape Podcast_ Lumbar spinal stenosis only means one of the holes in your spine is smaller than it should be — which is a symptom, not the whole story of why your back hurts. If you've been diagnosed with lumbar spinal stenosis at L4/L5 or L5/S1 and told that's the explanation, this session unpacks what the diagnosis actually says — and what it leaves out. Stenosis simply means a narrowing: either the central… [Listen](https://anchor.fm/s/24f926e8/podcast/play/122596782/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2026-6-9%2F427640332-44100-2-bf229a84e4961.mp3) ## [One Cloud, Every AI Layer (Sponsored)](https://crawlproof.com/a/wXFofya7UYvE) _2026-07-09 · **Sponsored**_ Run agents, inference, and infrastructure on one stack — economics improve as you scale. ## [The Best Stretch for a Herniated Disc (That You're Not Doing)](https://podcasters.spotify.com/pod/show/back-in-shape/episodes/The-Best-Stretch-for-a-Herniated-Disc-That-Youre-Not-Doing-e3lp61j) _2026-07-07 · Back In Shape · Back In Shape Podcast_ The best stretch for a herniated disc isn't the cobra or hanging from a bar — it's a rolled-up towel, and here's why it works. If you've got a herniated disc (a slipped disc, disc bulge or prolapsed disc) at L4/L5 or L5/S1 and you've been handed the usual stretches — the cobra, knee hugs, hanging — this session explains the one that actually addresses the root cause. A herniated disc happens… [Listen](https://anchor.fm/s/24f926e8/podcast/play/122508787/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2026-6-7%2F427521142-44100-2-2d8c1485ccfda.mp3)