The Truth About Back Pain & Disc Herniation with Grant Elliot

In this episode of the Pain and Performance Podcast, I sit down with Dr. Grant Elliott, chiropractor and founder of Rehab Fix, to break down the truth about back pain, disc herniation, and sciatica.

Grant shares his personal journey of losing a promising athletic career to back pain, and how it pushed him to become a movement-based chiropractor. We talk about why 80% of people will experience back pain in their lifetime, why the spine is not fragile, and what the latest evidence really says about disc healing, recovery, and prevention.

This conversation cuts through the myths and fear-based narratives that often lead patients to unnecessary surgery. Instead, Grant explains how movement, proper assessment, and addressing mental and emotional health are key to long-term recovery.

Key Takeaways

-- 80% of people will experience low back pain at some point in their life.

-- The spine is strong, adaptable, and designed to move — not fragile.

-- 97% of disc herniations heal without surgery when treated properly.

-- Good assessments should focus on history + movement analysis, not just imaging.

-- Movement-based solutions are more effective than passive care.

-- Posture is not the root cause of pain — variety and movement matter more.

-- Emotional and mental health significantly influence pain and recovery.

-- Preventative mobility, exercise, and awareness can reduce long-term back problems.

Chapters

00:00 – Grant’s Story: From Athlete to Spine Rehab Expert
03:00 – Why Back Pain is the #1 Disability Worldwide
06:30 – Can Discs Heal? What the Research Actually Shows
11:00 – Assessments That Work: History and Movement vs. Imaging
17:00 – Movement-Based Solutions for Pain and Recovery
24:00 – Debunking the “Fragile Spine” Narrative
30:00 – The Role of Posture and Why Movement Variety Matters
38:00 – Manual Therapy vs. Active Recovery: What Works Best
45:00 – Emotional Health, Belief Systems & Their Impact on Pain
55:00 – Prevention: Daily Practices & Exercises for Spine Health