Dr. Grant Elliott

💥 Stop Stretching Your Tight QL Muscle ❌ If the side of your low back always feels tight, more stretching isn’t the fix. 🔑 Instead, you need to strengthen it through full range. Try this simple progression 👇 1️⃣ Isometric QL Hold Side plank from the knees to build baseline strength. 2️⃣ Hip Lower & Lift Drop the hips to stretch the QL, then lift to strengthen it. 3️⃣ Full Side Plank From the feet, lower into a deep stretch and drive back up. This progression builds real strength so the tightness finally stops returning. But if you want a full plan to fix your low back pain for life… ✅ DM me the word “TIKTOK” on my Instagram @rehabfix, and you can get a free back pain fix demo with my team! . . 👣 follow @rehabfix . #backpain #lowbackpain #qlmuscle #sidelowbackpain #backpainrelief

💥 Can’t Figure Out How to Fix Your Back Pain? ❌ If ice, E-stim, or passive treatments keep failing you. Here are 3 exercises that actually help: 1️⃣ Core & Glute Stabilizer Enhances core control and activates the glutes to support and protect the spine. 2️⃣ Lumbar Extension Strengthener Strengthens the muscles around the lower back and discs to reduce stress and pain. 3️⃣ Mobility Unlock Drill Restores hip and spinal mobility so your back can move without irritation. These movements work together to support the spine, reduce overload on the discs. But if you want a step-by-step plan built for your body, not guesswork… ✅DM me the word “TIKTOK” on my Instagram @rehabfix, and you can get a free disc fix demo with my team. . 👣 Follow @rehabfix . . #backpain #lowbackpain #backpainrelief #spinehealth #rehabfix

💥 Using a Foam Roller for Low Back Pain? Do This First… ❌ Rolling your lower back without knowing the cause can make things worse. First, figure out if it’s sciatica or muscle tightness. 🔑 Try this quick test: Sit, slouch, look down, and kick one leg up. If one side feels tighter or painful, you’re likely dealing with sciatica, not just tight muscles. Now use the foam roller the right way 👇 If the test causes leg pain (sciatica): 1️⃣ Mid-Back Foam Roll Restores movement and reduces stress on the low back. If the test is pain-free (muscle tightness): 2️⃣ Piriformis Release Roll the glute to reduce tension. 3️⃣ Side Bridge Clamshell Strengthens the piriformis to prevent tightness. These steps help you target the real cause of your back pain. A foam roller can help, but the right movement fixes the pain. Want a full plan to fix your back pain for life? ✅ DM me the word “TIKTOK” on my Instagram @rehabfix, and you can get a free back pain fix demo with my team! . . 👣 follow @rehabfix . . #backpain #lowbackpain #sciatica #foamroller #rehabfix

💥 Low Back Burns When You Rest Like This? ❌ Lying on your stomach or trying to extend your low back instantly hurts? This is very common with current or past disc-related low back pain. Here’s how we start unlocking it 👇 1️⃣ Supine Foot Lifts This gently decompresses the lumbar discs and stabilizes the core to open the spine. 2️⃣ QL Strengthening Pulls Strengthens the muscles that control and protect the disc. 3️⃣ Quadruped Hip Drives Gradually restores extension by removing the block to motion. These steps help you recover faster. But if you want a full plan to fix your low back pain for life… ✅ DM me the word “TIKTOK” on my Instagram @rehabfix, and you can get a free back pain fix demo with my team! . . 👣 follow @rehabfix . #lowbackpain #backpain #discherniation #sciatica #sciaticarelief

💥 Sciatica Relief On The Go! ❌ Sciatica pain doesn’t wait for the perfect gym or rehab setup… So what can you do when you’re on the run? Here are the 3 simple movements to start calming your sciatica fast: 1️⃣ Standing Back Extensions Wide stance, hands on hips, push the beltline forward and lean back 2️⃣ Sciatic Nerve Floss Sit tall, extend the painful leg, toe up + look up, then reverse 3️⃣ Quick Decompression Hang from a surface or push off a lower surface letting hips drop But as always, you need a long-term plan to fix this for life! Want to learn how to fix your sciatica for life? ✅DM me the word “TIKTOK” on my Instagram @rehabfix, and you can get a sciatica fix demo with my team. . . 👣 follow @rehabfix . #sciaticarelief #sciaticapainhelp #legpainrelief #nervepainrelief #rehabfix

💥 Stop Stretching Your Hip Flexor. ❌ If your hip flexor feels tight, stretching it over and over isn’t fixing the problem. Most of the time, it’s tight because it’s weak, not short. 🔑 The fix: strengthen the hip flexor through multiple positions so it can move and support you properly. Here’s a 4-step progression 👇 1️⃣ Active Couch Lunge Opens the hip and preps it for strength 2️⃣ Banded Marches Builds hip flexor strength and balance 3️⃣ Straight-Leg Lifts Trains control in a shortened position 4️⃣ Weighted Hip Raises Strengthens through full range for lasting relief This progression replaces tight hips and low back pain with strong, controlled movement. But If you want a step-by-step plan that actually fixes hip tightness and low back pain long term… ✅DM me the word “TIKTOK” on my Instagram @rehabfix, and you can get a free back pain fix demo with my team. . 👣 follow @rehabfix . . #hipflexorpain #hipflexorrelief #tighthips #lowbackpainrelief #backpainrecovery

💥 Can a Herniated Disc Actually Heal? Yes, and it happens 97% of the time without surgery when you use the right approach. ❌ The problem is most people either rest too much or jump into the wrong exercises. 🔑 To reduce disc pain, you need to calm the disc, restore extension, and then stabilize the spine. Here’s a simple 3-step process 👇 1️⃣ 90/90 Breathing Reset Reduces lower back tension and restores spinal stability. 2️⃣ Lumbar Extension Drill Restores lumbar extension and reduces pressure on the sciatic nerve. 3️⃣ Side Plank Hip Lift Strengthens the glutes and QL to stabilize the spine and disc. These three steps work together to reduce disc pressure and stabilize the spine. But if you want the full step-by-step disc herniation solution… ✅ Text me the word “PAIN” to 317-751-9509, and you can get a free disc fix demo with my team. . 👣 Follow @rehabfix . . #sciatica #sciaticapain #discherniation #discbulge #lowbackpain

💥 Your Leg Pain Isn’t Random, It’s Nerve Pain. ❌ Shooting pain down the leg usually isn’t tight muscles. It’s often an irritated nerve from a disc issue. Those patterns point straight to irritated nerve roots, and most of the time the real culprit is a disc herniation pressing on one of them. 🔑 Try these 3 steps to lower nerve compression and regain mobility 👇 1️⃣ 90–90 Wall Breathing Unloads discs and relaxes the low back 2️⃣ Prone Elbow Props Reduces nerve pressure and supports disc healing 3️⃣ Seated Nerve Glides Improves nerve movement and blood flow Fix the root and the symptoms follow. If you want the complete step by step process to eliminate sciatica for life… ✅DM me the word “TIKTOK” on my Instagram @rehabfix, and you can get a free sciatica fix demo with my team. . . 👣 follow @rehabfix . #sciaticarelief #sciaticapainhelp #legpainrelief #nervepainrelief #rehabfix

💥 3-Minute back pain routine. ❌ If you’re constantly bending, pulling, or forcing your back for relief, you’re keeping it stuck. Tightness usually comes from lost extension and stiff hips, not weakness. Loosen Your Low Back in 3 Minutes 👇 1️⃣ Kneeling Hip Flexor Extension Promote lumbar extension mobility 2️⃣ Lumbar Cat-Cow Open up your hips by mobilizing your lower back 3️⃣ Thoracic–Lumbar Rock Back Extension Frees the spine and restores full mobility Perform these daily to keep your low back mobile and relaxed But if you want a step-by-step plan to fix back pain for life 👇 ✅ DM me the word “TIKTOK” on my Instagram @rehabfix, and you can get a free back pain fix demo with my team. . 👣 follow @rehabfix . . #backpainrelief #lowbackpainrelief #backpainrecovery #spinehealth #rehabfix

💥 Sciatica Pain? ❌ If your leg pain keeps burning, shooting, or flaring up, the problem isn’t your hamstrings or glutes. Sciatica comes from nerve compression, usually from a disc or lack of spinal extension. Here are 3 exercises to relieve sciatica pain 👇 1️⃣ Side-Lying Nerve Opener Opens space in the spine to calm the nerve and reduce pain. 2️⃣ Prone Press-Ups Improves extension and reduces disc pressure on the nerve. 3️⃣ Sciatic Nerve Flossing This mobilizes the nerve, improves blood flow and reduces inflammation. This will fix your sciatica fast. But if you want our full sciatica solution to keep it gone for life. ✅ DM me the word “TIKTOK” on my Instagram @rehabfix, and you can get a free sciatica fix demo with my team. . 👣 follow @rehabfix . . #sciaticarelief #sciaticapainhelp #legpainrelief #nervepainrelief #rehabfix

💥 Low Back Pain & Tight Hips? ❌ If your lower back feels stiff, achy, or tight, the issue is often poor movement, not damage. Stretching your back won’t fix a problem. Do these 3 moves 👇 1️⃣ Hip Rotation Drops – Restores hip mobility and removes pressure from the lumbar spine. 2️⃣ Rotational Reach – Opens hips and mid-back so your spine stops compensating. 3️⃣ Hip Flexor Chair Flow – Mobilizes tight hip flexors that pull your back into pain. These moves target what’s actually causing your back pain. But if you want a personalized plan to reduce your pain and keep it away permanently… ✅ DM me the word “TIKTOK” on my Instagram @rehabfix, and you can get a free back pain fix demo with my team. . 👣 follow @rehabfix . . #lowbackpainrelief #tighthips #hipmobility #backpainrecovery #rehabfix

💥 How We Fixed This Client’s Sciatica! ❌ If your leg pain flares up every time you bend forward or try to move, it’s not because you’re “tight” or weak. It’s usually pressure on the sciatic nerve, often from a disc that isn’t moving or being supported correctly. Here’s how we helped one of our clients go from stuck and painful → bending and moving freely in just 3 steps 👇 1️⃣ Static Nerve Opener: Reduce pressure off the nerve and calm down inflammation 2️⃣ Lumbar Extension: Restore lumbar extension mobility and reduce the disc bulge 3️⃣ Core + Spine Stabilization: Stabilize around the disc to make the results last These will help reduce your sciatica fast! But you likely still need a complete plan to ensure the results last! ✅ DM me the word “TIKTOK” on my Instagram @rehabfix, and you can get a free 10-day sciatica guide! . . 👣 follow @rehabfix . #sciaticarelief #sciaticapainhelp #legpainrelief #nervepainrelief #rehabfix

💥 3-Step Solution for Lower Back Pain ❌ Pain sticks around when the spine lacks support and the hips stop helping. 🔑 Fix that with these 3 simple moves 👇 1️⃣ Anti-Rotation Press Press straight out without twisting to stabilize your core and disc. 2️⃣ Hip Stability Rotations Rotate the hip up to engage the glute, then down to ease low-back stress. 3️⃣ Prone Press-Ups Press up with a relaxed low back to restore mobility and reduce disc pressure. These 3 steps can make a huge difference in disc herniation recovery But you likely still need a complete plan specific to you! ✅ DM me the word “TIKTOK” on my Instagram @rehabfix, and you can get a free disc fix demo with my team. . 👣 follow @rehabfix . . #discherniationrelief #discbulgerecovery #slippeddiscrehab #lowbackrehab #rehabfix

💥 Stop Stretching Your Hamstrings for Sciatica ❌ If your leg pain keeps burning, shooting, or flaring up, the problem isn’t your hamstrings. Sciatica comes from nerve compression, usually from a disc or lack of spinal extension. Here are 3 exercises to relieve sciatica pain 👇 1️⃣ Side-Lying Nerve Opener Opens space where the nerve exits the spine and calms irritation. 2️⃣ Wall-Supported Lumbar Extension Restores lumbar extension and moves disc pressure off the nerve. 3️⃣ Banded Lumbar Control Rock-Back This will improve the range of motion and control of your lumbar spine. These steps reduce pressure, restore movement, and stop flare-ups. But if you want our full sciatica solution to keep it gone for life. ✅ DM me the word “TIKTOK” on my Instagram @rehabfix, and you can get a free sciatica fix demo with my team. . 👣 follow @rehabfix . . #Sciatica #SciaticPain #SciaticaRelief #LowBackPain #NervePain

💥 Morning Disc Pain the Second You Get Up? ❌ Stretching, resting, or random decompression won’t fix a disc pushing on a nerve. You need the right movements to reduce pressure, restore extension, and stabilize the spine. Try these 3 movements 👇 1️⃣ Gentle Lumbar Extensions This pushes disc material forward and relieves nerve tension. 2️⃣ Full Extensions (Progression) This maximizes mobility of the disc and calms the sciatic nerve. 3️⃣ Hip-Forward Hold for Strength This strengthens around your lower back and discs. These ease morning disc pain by restoring extension and taking pressure off the nerve. If you want the full step by step disc herniation solution… ✅ DM me the word “TIKTOK” on my Instagram @rehabfix, and you can get a free disc fix demo with my team. . . 👣 follow @rehabfix . #discherniation #discpain #sciatica #morningbackpain #lowbackpain