Spine Craft

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

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.

22/09/2026

The 90/90 position gently flattens your lower back and may help open that space.

How to do it:

• Lie on your back
• Calves up on a sofa or chair
• Hips and knees at 90°
• Stay 5–10 minutes, breathing slowly

Save this for when walking gets hard 👇

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legpain chiropractor spinehealth backpain spinecraft

Disclaimer
This content is for general education only and is not a substitute for individual assessment. Everyone’s back is different. If this increases your pain, numbness or tingling, stop and seek advice from a qualified healthcare professional. If you have new bladder or bowel changes, numbness around the groin, or worsening leg weakness, seek urgent medical help.

21/09/2026

What week one looks like in my clinic:
• Pelvic tilts
• Knee rolls
• Short, gentle movement sessions spread through the day

Nobody films week one because it won’t get views. It is still the part that sets you up for week six.

That is why I wrote the 6 Week Sciatica Reset. It puts your exercises in order so you stop trying everything at once.

📌 Save this for your first week
👉 Full plan, link in bio



Educational content only and not a substitute for an individual assessment or treatment. Stop any exercise that increases leg pain, numbness or pins and needles. Seek urgent medical help if you notice numbness around the groin or saddle area, new bladder or bowel changes, or weakness in both legs. Results vary from person to person.

Why does sciatica feel different for everyone? Sciatica symptoms vary a lot from one person to the next, which is why so...
20/09/2026

Why does sciatica feel different for everyone? Sciatica symptoms vary a lot from one person to the next, which is why so many people spend months wondering whether their leg pain is even sciatica at all. Sciatic nerve pain often turns up as burning down the back of the thigh, an electric shock firing into the calf, a dull toothache deep in the buttock, a heavy dead leg, pins and needles in the foot, or an ache that shifts about from one day to the next. Same nerve, very different stories. The sensation changes depending on where the sciatic nerve is irritated, how long it has been going on, and which nerve root is involved, so your version of sciatica pain will rarely match the one your mate at work describes. If your leg pain does not sound like the sciatica you read about online, that does not mean you are imagining it or that nothing is wrong. Tell me how yours feels in the comments, then have a scroll through the rest. You will find your people in there.



Disclaimer
This content is for general education only and is not medical advice, a diagnosis, or a treatment plan. Every case of sciatica is different, so speak to a qualified healthcare professional about your own symptoms before acting on anything here. Go to A&E or call 999 straight away if you have numbness or tingling around the saddle area, loss of bladder or bowel control, numbness or weakness in both legs, or sudden severe weakness in one leg. These are red flag signs of cauda equina syndrome, which is a medical emergency and needs assessing immediately.

18/09/2026

Sciatica worse when you sit? Here’s why, and the two minute fix.

Sitting puts more load through your lower back discs than standing. With a disc-related sciatica, that extra load often shows up as a burning leg by the end of a long meeting or drive.

The fix:
• Set a 30 minute timer on your phone
• When it goes off, stand up
• Hands on your lower back, lean back gently 3 to 4 times
• Or walk to the kettle, make a drink, or do a lap of the room
• Sit back down

Two minutes every 30 minutes. Nobody at work notices. Your leg notices by 5pm.One rule: if leaning back sends pain further down your leg, stop and stick to the walking option.

Save this for your next long drive and tell me in the comments how your leg feels after a day of it 👇



This content is for general education only and is not medical advice, diagnosis or treatment. It does not replace an individual assessment by a registered healthcare professional, and watching it does not create a clinician-patient relationship. Stop any movement that increases or spreads your pain and seek advice. Seek urgent medical help (A&E or 999) for numbness around the groin or buttocks, new bladder or bowel problems, or weakness or numbness in both legs.

17/09/2026

Swimming with spinal stenosis? Breaststroke is often the wrong stroke for your back.

Keeping your head up means holding your lower back arched for most of each length. That arch narrows the space your nerves travel through, which is why your legs often feel heavy, tingly or achy after a swim.

Better options for most people with lumbar spinal stenosis:
• Backstroke with a float
• Front crawl, rolling your body to breathe
• Aqua jogging in the deep end with a buoyancy belt
• Walking lengths in the shallow end

Still love breaststroke? Put your face in the water between strokes to take your back out of that arch.

👉 Which stroke do you swim? Tell me in the comments, and follow for more stenosis advice that keeps you moving.

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This video is general educational information only and is not medical advice, diagnosis or treatment. Watching it does not create a practitioner-patient relationship. Spinal stenosis differs from person to person, so speak to a qualified healthcare professional before starting or changing any exercise, including swimming. Stop any activity that increases your pain, numbness or leg symptoms. If you notice 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. Dr Robert Fowler DC is registered with the General Chiropractic Council (GCC No. 02098). Any activity shown is carried out at your own risk.

16/09/2026

Looking for gentle sciatica exercises for a disc bulge or slipped disc? These four disc sciatica exercises are simple movements many people use to ease sciatic leg pain and stiffness in the lower back. Knee rolls gently mobilise the lower back, sciatic nerve flossing helps the nerve glide more freely, the sphinx position eases the spine into gentle extension, and pelvic tilts wake up the deep core muscles that support your lower back. Move slowly, stay within a comfortable range, and stop if your leg pain spreads further down or gets worse. Save this sciatica routine for later and share it with someone dealing with disc related back and leg pain.

Disclaimer
This video is for general education only and is not a substitute for individual medical advice, diagnosis or treatment. Speak to a qualified healthcare professional before starting any new exercise, especially if you have a diagnosed spinal condition. Stop any exercise that increases or spreads your pain. Go to A&E or call 999 immediately if you have numbness or tingling around your ge****ls, bottom or inner thighs (saddle area), new difficulty passing urine or controlling your bladder or bowels, changes in sexual function, sciatica in both legs, or rapidly worsening weakness in your legs or feet. These can be signs of cauda equina syndrome, which is a medical emergency. Seek urgent medical advice through your GP or NHS 111 if back pain comes with fever, unexplained weight loss, a history of cancer, severe night pain, or follows a fall or injury.

15/09/2026

Spinal stenosis flaring up and not sure why? These three everyday habits can narrow the space around your spinal nerves and make lumbar stenosis symptoms like leg pain, heaviness and numbness worse. Standing still for long periods keeps your lower back in extension, so the small holes where the nerves exit stay closed with no movement to give the joints any relief. Walking downhill tips your spine backwards and narrows the spinal canal even further, which is why many people with stenosis find walking uphill easier than walking downhill. Lying flat on your back at night can also close down that space and leave you waking up stiff and sore. If your stenosis symptoms are worse when standing, walking downhill or lying in bed, these could be the triggers to look at first.

Disclaimer
This video is for general education only and is not a substitute for a personal assessment. Speak to a qualified healthcare professional before changing your activity or starting any exercises. Go to A&E or call 999 immediately if you notice numbness around your groin, buttocks or inner thighs (saddle area), new difficulty passing urine or controlling your bladder or bowels, changes in sexual function, or weakness or numbness in both legs, as these can be signs of cauda equina syndrome, which is a medical emergency. Seek urgent advice from your GP or NHS 111 if your back pain comes with fever, unexplained weight loss, a history of cancer, severe pain at night or rapidly worsening leg weakness.

14/09/2026

Why didn’t my steroid injection work for sciatica? If you had an epidural steroid injection for sciatica three weeks ago and you feel no different, you have not done anything wrong. An epidural steroid injection settles inflammation around an irritated nerve root, so it helps most when inflammation is the main driver of your leg pain. If your sciatica is mainly mechanical, meaning pressure, position or a narrowed space, there is far less for the steroid to work on, because nothing about the shape of your spine changed on the day of the injection. The research on epidural steroid injections for sciatica shows a small improvement in leg pain on average, and only in the short term, up to around three months. Some people get a genuinely big result, others get nothing at all, and that second group is not small. If an injection is going to change your symptoms it usually shows up in the first week or two, so three weeks with nothing is unlikely to suddenly turn around. Go back to whoever performed the injection and tell them plainly that it made no difference, because that is useful information for them and it shapes what they suggest next. In the meantime the position work, the movement and the loading still need doing, and that is the part that carries on working long after any injection has worn off. Free Sciatica Decoder in my bio to work out which type of sciatica you have got.



Disclaimer: this is general education, not personal medical advice, and it does not replace assessment by your GP, consultant or chiropractor. Go straight to A&E or call 999 if you develop numbness or altered sensation around the back passage, ge****ls or inner thighs, difficulty passing urine or loss of bladder or bowel control, or new weakness in both legs. These can be signs of cauda equina syndrome, which is a medical emergency. Also seek urgent medical advice for leg weakness that is getting worse, unexplained weight loss, fever, or pain following a significant injury.

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