Your lower back is tight every morning. It flares up when you train. So you rest it. It settles. Then it comes back again.

Rest feels like the safe choice. In reality it leaves your core weaker, your hips stiffer and your spine with less support every time.

The best remedy for back pain is movement and strength, built step by step.

WHY YOUR BACK KEEPS FLARING UP

Years of sitting rounded at a desk or behind a wheel. Lifting with your back because nobody taught you to hinge. Skipping the warm up. A weak core that leaves your spine doing all the work.

Each one looks harmless. Stack them for 10, 15, 20 years and you end up stiff, scared to bend and avoiding the gym.

STEP 1. LEARN TO HINGE

Bend from the hips, keep your spine neutral, brace your core, push your hips back. Practise 10 reps a day with no weight for 7 days before you add any load.

STEP 2. BUILD A CORE THAT PROTECTS YOUR SPINE

Dead bug, 10 reps each side.

Side plank, 30 seconds each side.

Bird dog, 10 reps each side.

Do 3 rounds, 3 times a week.

STEP 3. MOVE EVERY DAY

10 minutes of mobility in the morning and 10 minutes in the evening. Hips, upper back and hamstrings. Walk 8,000 to 12,000 steps a day.

STEP 4. TRAIN 4 TO 5 DAYS A WEEK, 30 TO 40 MINUTES

Your body needs frequency to relearn how to move. 2 sessions a week for 2 hours each spikes the stress with nothing to build on. Consistency beats intensity every single time.

STEP 5. PROGRESS SLOWLY

Add load 2.5 to 5 percent per week. Stop before pain starts. Adjust the range of motion or swap the exercise when you need to. Stay on it for months.

I KNOW THIS BECAUSE I LIVED IT

At 23 my spine gave out and I had a laminectomy. For a long time I did not trust my own body. I rebuilt from zero, movement first, then posture, then real strength. Today I am in my physical prime near 50.

Lorraine, 57, lived with decades of lower back pain, osteoporosis and osteoarthritis. 4 months into coaching she hip thrusts 90kg for 10 reps and hikes 12km.

A QUICK NOTE ON SAFETY

If your pain is severe, came on after a fall or injury, or comes with numbness, weakness or loss of bladder or bowel control, see a doctor before you start any exercise.

WANT A PLAN BUILT FOR YOUR BACK?

This is not for you if you want a quick fix. This is for you if you are ready to rebuild your back properly and keep it pain free.

Book your free consultation and we build your plan from there.