Hi Cathe, I am a very active/athletic person, who was recently diagnosed with a herniation of the L-4, L-5 spine. The initial glute pain/sciatic has gone away, and I can do almost everything I used to (Thanks to physical therapy/stretching/pilates), however, my favorite exercises, squats/deadlifts, I have been told, should be eliminated completely. I have stopped deadlifting, but have gone back to doing lighter barbell squats, and have felt fine (no pain or sciatic). What is your take on doing these movements. Also, I noticed when you do your end stretch after your cardio exercises, you keep your shoes on. Any reason why? You take them off during your stretch max routine (You have pretty feet by the way!) ANy info regarding the back would be appreciated. Thanks