Fix Your Bad Back : Build Permanent Strength at Home

Beyond the "Ping": Building a Resilient Back

If you've ever felt a sharp "ping" while reaching for groceries or spent a Monday morning moving like a "rusty robot," you aren't alone. Back pain is a nearly universal experience, but it doesn't have to be your permanent reality. In this episode, we explore the incredible engineering of the human spine—a structure that must be stiff enough to support your weight yet flexible enough to let you tie your shoes.

We break down the "players" in your back, from the heavy-lifting Movers to the deep-seated Stabilisers, and explain why a true "strong core" is a 360-degree cylinder rather than just a six-pack. Whether you are "extension intolerant" or "flexion intolerant," this episode provides a roadmap to recovery, including:

• The Red Flags: When to stop exercising and see a doctor immediately.

• The Big 3: Essential moves for spinal stability.

• A 4-Week Plan: From "Awareness" to "Resilience," a structured approach to building a back that lasts.

• Lifestyle Hacks: How to "habit stack" your mobility work and why your bum is the bodyguard of your back.

Read the full, in-depth guide here: