The Blog

In this tutorial we’ll look at what is a butt wink or what is a hip wink then we'll look at why it's a problem. Finally we’ll cover four ways we can prevent it happening if you’re struggling with lower back pain.

What is a butt wink or hip wink?

A hip or butt wink is when the pelvis tucks undernea...

If you have an excessive lumbar curve and you need help to reduce it, there are a number of stretches you can use. Here I want to talk about one of the best ones to use and give you some tips to make sure you’re getting the best out of it. 

Stretching to improve excessive lumbar curve

You may alre...

It’s a question I’m often asked by clients: ‘How can I strengthen my core quickly?’

Here, I want to share five things to focus on if you’re keen to build your core in the right way, fast.

1.  Build your entire core, don't focus only on the abdominal wall

For true core strength, you’ll need to fo...

What is core endurance?

Core endurance is the ability to maintain a position or perform multiple repetitions. It’s when we’re lacking this core endurance element, that we can find lower back pain creeping in if we’re performing exercises repeatedly or over a period of time.

Are you struggling with...

When clients ask me about building endurance I always tell them there is a right way to do it and a wrong way to do it when it comes to impacting the spine. In this tutorial I want to look at the right way to do it.

The anatomy of the spine and surrounding muscles

The main components of the spine ...

One of the therapies I use to overcome lower back pain is fast walking. But why is it so good and how exactly should you go about it for best effect?

The benefits of fast walking for lower back pain relief

Walking is a whole body exercise. It allows us to work a number of core muscles and tissues....

If you’re looking to improve your mobility it’s about more than just stretching. You’ll need to do a specific type of workout. Simply making your muscles more flexible will not achieve this. Instead you’ll need to focus on increasing the range of movement of the joint.

Here’s how.

Mobility versus ...

When people come to me with back pain they often talk about strengthening their back. The thing is a ‘weak’ back is rarely the cause of lower back pain. After all, there are plenty of strong people who have bad backs and plenty of weaker people who don’t.

But if that is not the answer to back pain,...

A lot of people come to see me because they are struggling with lower back pains and have been told they have a weak core. They know they need to strengthen it.

But how can you tell if you are in the same boat?

Do you think you may have a weak core?

If you believe you have a weak core the first ...

Do you struggle to get down far enough when you squat? Do you feel restricted when you’re deadlifting, doing particular movements in the gym or simply as you’re moving around in everyday life?

It could be that you have tight hips.

How can you tell if you have tight hips?

If you are suffering wit...

If you’re new to core training it can be difficult to know where to start. That’s why in this tutorial I chose to concentrate on one simple exercise and break down exactly how to perform it. You’ll then be able to take this and apply it to many other exercises in order to work towards a stronger cor...

I may have said in the past that the biggest mistake people make when treating lower back pain is using exercise. However I’m about to contradict myself. There is a time and a place for exercise in lower back rehabilitation and it’s all about creating a stronger biological scaffold to help support t...