E616: The Low Back Pain Fix: Strains, Discs & “Degeneration”

Jiunta takes a deep dive into the three most common sources of low back pain: muscle and ligament strain, disc herniation, and age-related spinal “degeneration.” He breaks down how to recognize each, what tissue healing actually looks like, and how to train or coach through them. 

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Intro (00:00:00)

Why Low Back Pain Is So Common (00:03:33)

Three Buckets We’ll Cover (00:04:20)

Strain/Sprain, What’s Happening (00:04:46)

How It Feels: Guarding, Spasm, Local Pain (00:06:18)

Strain vs. Disc: Local vs. Radiating (00:08:47)

Managing Strains: “Rest” Done Right (00:10:15)

Progressing Load Over 6–12 Weeks (00:11:28)

Compensations & Early Parasympathetic Work (00:13:08)

Listening to Subjective Feedback (00:15:40)

Disc Herniation: Mechanism & Anatomy (00:19:35)

Why Nerve Symptoms Hit Hard (00:23:46)

Acute Management: Bias, ROM, Relief Positions (00:26:04)

Core Bracing & McGill-Style Progressions (00:29:54)

Hips, Rotation & Taking Load off Lumbar Spine (00:31:06)

“Degenerative” Changes Explained (00:34:46)

When It Matters & Why Movement Protects (00:37:14)

Program Priorities (00:39:18)

The Playbook (00:41:18)