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BACK pain?

According to the recent research , approximately 70% of us will experience lower back pain at some point in our lives. That’s a lot of bad backs! 

But here’s the million-dollar question: 

Is it really your lower back causing you pain or is there something else at play?

The answer: Surprisingly, many cases of lower back pain can be made worse just by feeling more stressed and feeling run-down. You could reduce your pain levels simply by doing some exercise even at low pace…

Okay, so we’re off to a good start. So…

How about your posture?

An easy way to check your back posture is by having a look at the waistline of your trousers. 

My question to you: Is it flat? Or does it tilt forwards?

If your waistline tilts forwards, you may have what’s known as a “baboon posture”, which refers to the forwards tilting of your hips area. This is normal but in a lot of cases it exceeds normal. This will then put more pressure on the joints of your spine and the muscles around it.


  1. Tuck your stomach in (think about the feeling of holding a wee in, trust me it works!) and tense-up your bottom too!
  • Stretching – in particular your hips and back muscles. This will loosen up the muscles that are pulling your pelvis into a forwards tilting position (waistline).
  • Exercises – strengthening your abdominals, glutes and hamstrings will all help to pull your pelvis back into a more neutral position. Have a go at the glute bridge (which gives you a 3-in-1 as it strengthens all 3 of the target muscles at the same time). See all of them below!
Kneel down and then try and then take your bottom back to touch your heels. Keep arms straight ahead until you feel a good stretch on the sides and/or your back!
Step forwards and kneel down with the back leg in a lunge position. Then side bend lie in the picture. Keep your back in the middle instead of leaning forwards or back. If your balance is not great then make sure you do this side on the wall. So the wall should be on the side of the leg that goes back.
Lift your bottom off the floor by squeezing your bottom muscles first and by tucking your stomach in exactly where Tom’s hands are on this picture. This is the area of the low stomach where part of the well known “pelvic floor” sits it. This pelvic floor is very important for back prevention (not just for pregnancy!!!).

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