Spine Craft, Leeds (2026)

03/11/2026

🦵 Glute bridge mistakes if you have lower back pain? 🍑 If your glute bridge makes your lower back sore, these three common errors could be why. ❌ Pushing your hips too high arches the lower back and moves the work out of your glutes. ✅ Aim for a straight line from shoulders to knees at the top of every rep. 😬 If you feel the glute bridge mostly in your hamstrings, your feet are probably too far away, so walk them in until your fingertips touch your heels. 🔥 Finally, squeeze your glutes first, then push through your heels to lift. This is the heels and cheeks bridge exercise for back pain, and these small tweaks make a big difference to how well it works. 👌 A mild ache is fine, but if it turns into sharper pain, make the movement smaller. 💬 Which mistake are you making? Number 1, 2 or 3? Tell me in the comments.

⚠️ Disclaimer: This content is for general education only and is not a substitute for personal medical advice, diagnosis or treatment. Exercise affects people differently, so stop if it increases your symptoms and speak to a qualified healthcare professional. 🚨 Seek urgent medical help, attend A&E or call 999 if you develop numbness around the saddle area, new difficulty passing urine or controlling your bowels, loss of sensation in the ge****ls, progressive leg weakness, or severe pain following a fall or injury. These can be signs of cauda equina syndrome, which is a medical emergency. Also seek urgent help for back pain with unexplained weight loss, a high temperature, or chest pain.

03/11/2026

🦵 Glute bridge mistakes if you have lower back pain? 🍑 If your glute bridge makes your lower back sore, these three common errors could be why.

❌ Pushing your hips too high arches the lower back and moves the work out of your glutes.

✅ Aim for a straight line from shoulders to knees at the top of every rep. 😬 If you feel the glute bridge mostly in your hamstrings, your feet are probably too far away, so walk them in until your fingertips touch your heels.

🔥 Finally, squeeze your glutes first, then push through your heels to lift. This is the heels and cheeks bridge exercise for back pain, and these small tweaks make a big difference to how well it works.

👌 A mild ache is fine, but if it turns into sharper pain, make the movement smaller. 💬 Which mistake are you making? Number 1, 2 or 3? Tell me in the comments.

⚠️ Disclaimer: This content is for general education only and is not a substitute for personal medical advice, diagnosis or treatment. Exercise affects people differently, so stop if it increases your symptoms and speak to a qualified healthcare professional. 🚨 Seek urgent medical help, attend A&E or call 999 if you develop numbness around the saddle area, new difficulty passing urine or controlling your bowels, loss of sensation in the ge****ls, progressive leg weakness, or severe pain following a fall or injury. These can be signs of cauda equina syndrome, which is a medical emergency. Also seek urgent help for back pain with unexplained weight loss, a high temperature, or chest pain.

02/11/2026

Glute bridge mistakes if you have lower back pain? If your glute bridge makes your lower back sore, these three common errors could be why. Pushing your hips too high arches the lower back and moves the work out of your glutes. Aim for a straight line from shoulders to knees at the top of every rep. If you feel the glute bridge mostly in your hamstrings, your feet are probably too far away, so walk them in until your fingertips touch your heels. Finally, squeeze your glutes first, then push through your heels to lift. This is the heels and cheeks bridge exercise for back pain, and these small tweaks make a big difference to how well it works. A mild ache is fine, but if it turns into sharper pain, make the movement smaller. Which mistake are you making? Number 1, 2 or 3? Tell me in the comments.

Disclaimer: This content is for general education only and is not a substitute for personal medical advice, diagnosis or treatment. Exercise affects people differently, so stop if it increases your symptoms and speak to a qualified healthcare professional. Seek urgent medical help, attend A&E or call 999 if you develop numbness around the saddle area, new difficulty passing urine or controlling your bowels, loss of sensation in the ge****ls, progressive leg weakness, or severe pain following a fall or injury. These can be signs of cauda equina syndrome, which is a medical emergency. Also seek urgent help for back pain with unexplained weight loss, a high temperature, or chest pain.

30/10/2026

Looking for a simple daily back pain and sciatica exercise routine to do at home? This 9 minute back pain workout puts the four lower back exercises from this week together into one easy daily routine for sciatica and low back pain. Set a timer and give each exercise one minute: hump and slump (cat cow) for 8 slow mid-range reps, steady Eddies (bird dog) for 10 reps, heel and cheeks (glute bridge) for 10 reps and little lifts (curl up) for 10 reps. Go through the round twice for 8 minutes of work, then finish with 1 minute of slow belly breathing. A bad back does not need a long, hard workout to get better. Moving a little every day is the best place to start. Feeling a bit sore afterwards is normal when you are using muscles you have not used for a while. If you feel sharp pain, do fewer reps, and on a really bad day one round plus the breathing is plenty. Save this for every day next week, and watch day 1 to day 4 on my page to learn each move properly.

Disclaimer
This video is for general education only and is not a substitute for a personal assessment. Speak to a qualified healthcare professional before starting new exercises and stop if you have a flare-up or your symptoms get worse. Go to A&E or call 999 straight away if you have numbness between your legs or around your bottom, new problems controlling your bladder or bowels, changes in sexual function, weakness in both legs, or severe back pain with fever or unexplained weight loss. These are red flags for cauda equina syndrome and other serious conditions that need urgent medical attention.

29/10/2026

How do you do the bird dog exercise for lower back pain? Start on your hands and knees, with your hands under your shoulders and your knees under your hips. Slide one leg back and lift it level with your hip, while reaching the opposite arm forward. Keep your back flat, hold for five seconds, then swap sides. Do five slow reps each side.

Want an easier bird dog? Practise arms only, then legs only, before combining them. A little wobble is normal. This is the Steady Eddie, day 4 of our five minute morning back routine. Follow for the weekend routine and comment which move you find hardest.

Disclaimer: General education only, not personal medical advice. Stop if something feels wrong. Go to A&E or call 999 for new bladder or bowel control problems, numbness around the ge****ls or inner thighs, new or worsening leg weakness, severe worsening pain, or back pain after a serious injury or fall. Seek urgent help for fever or unexplained weight loss too. If pain persists or keeps flaring up, see a regulated healthcare professional or call NHS 111.

29/10/2026

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Want a stronger core but don’t have a six pack? You’re not alone, and you don’t need one to train your middle safely. Most core exercises you see online are demonstrated by people with very lean, very toned abs, which can make them look harder or less suitable than they are. In this short video, Rob, a sports and musculoskeletal chiropractor, shows you today’s core exercise for back pain and explains how to set up your body, how to brace your core gently, and how to make the movement easier if it feels like too much. It’s a simple core workout for beginners and anyone building strength around a sensitive lower back.

Disclaimer: This video is for general education only and does not replace a face-to-face assessment with a qualified healthcare professional. Every back is different, so please speak to your own clinician before starting if you have a medical condition, are pregnant, have recently had surgery, or have been told to avoid core exercises. Stop straight away if you feel sharp or worsening pain, and do less or hold a lighter contraction if the exercise increases your symptoms.

Seek urgent medical help or go to A&E (call 999) if you have any of the following:
- Loss of bladder or bowel control
- Numbness around the buttocks, inner thighs or ge****ls
- New or rapidly worsening weakness in your legs
- Severe pain that is getting worse
- Back pain after a fall, accident or injury
- Back pain with fever, chills or unexplained weight loss

Call NHS 111 for urgent advice if you are unsure. Contact your GP or another healthcare professional if pins and needles, numbness or tingling is new or persistent, or if your symptoms are not improving after a few weeks.
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28/10/2026

Have sit-ups ever upset your back? If they do, this gentle core exercise for back pain could be a better option. In this short video, Rob, a sports and musculoskeletal chiropractor, shows you the little lift, a simple curl-up alternative that helps build core strength without repeatedly bending your spine. You’ll learn how to set your hands and legs, how to brace your middle, how to lift your head and shoulders safely, and how to make the exercise easier if it feels like too much. This is day three of a short back pain exercise series, so the earlier exercises are in the previous videos.

Disclaimer: This video is for general education only and does not replace a face-to-face assessment with a qualified healthcare professional. Every back is different, so please speak to your own clinician before starting if you have a medical condition, are pregnant, have recently had surgery, or have been told to avoid core exercises. Stop straight away if you feel sharp or worsening pain, and do less or hold a lighter contraction if the exercise increases your symptoms.

Seek urgent medical help or go to A&E (call 999) if you have any of the following:
- Loss of bladder or bowel control
- Numbness around the buttocks, inner thighs or ge****ls
- New or rapidly worsening weakness in your legs
- Severe pain that is getting worse
- Back pain after a fall, accident or injury
- Back pain with fever, chills or unexplained weight loss

Call NHS 111 for urgent advice if you are unsure. Contact your GP or another healthcare professional if pins and needles, numbness or tingling is new or persistent, or if your symptoms are not improving after a few weeks.

28/10/2026

Want a stronger core but don’t have a six pack? You’re not alone, and you don’t need one to train your middle safely. Most core exercises you see online are demonstrated by people with very lean, very toned abs, which can make them look harder or less suitable than they are. In this short video, Rob, a sports and musculoskeletal chiropractor, shows you today’s core exercise for back pain and explains how to set up your body, how to brace your core gently, and how to make the movement easier if it feels like too much. It’s a simple core workout for beginners and anyone building strength around a sensitive lower back.

Disclaimer: This video is for general education only and does not replace a face-to-face assessment with a qualified healthcare professional. Every back is different, so please speak to your own clinician before starting if you have a medical condition, are pregnant, have recently had surgery, or have been told to avoid core exercises. Stop straight away if you feel sharp or worsening pain, and do less or hold a lighter contraction if the exercise increases your symptoms.

Seek urgent medical help or go to A&E (call 999) if you have any of the following:
- Loss of bladder or bowel control
- Numbness around the buttocks, inner thighs or ge****ls
- New or rapidly worsening weakness in your legs
- Severe pain that is getting worse
- Back pain after a fall, accident or injury
- Back pain with fever, chills or unexplained weight loss

Call NHS 111 for urgent advice if you are unsure. Contact your GP or another healthcare professional if pins and needles, numbness or tingling is new or persistent, or if your symptoms are not improving after a few weeks.

27/10/2026

Why is my back so stiff in the morning, and what can I do about it? If your back feels set in concrete when you get up, stiffness is not a reason to keep still. It is a nudge to move a little. Today’s morning back stiffness exercise is the cat-camel, which I call the hump and slump. It is a gentle spine mobility exercise you can do before you start your day.

How to do the hump and slump:
1. Get on your hands and knees, hands under shoulders, knees under hips.
2. Breathe out, round your back up towards the ceiling, tuck your tailbone under and look down. That is the hump.
3. Breathe in and let your back sag down, tailbone lifting and eyes looking slightly up. That is the slump.
4. Do 8 slow repetitions, keeping to middle range movements.

Wrists or knees not happy? Sit on a chair with your hands on your knees and do the same movement.

A bit achy is fine. If it feels sharp, move less. If you are sore tomorrow, move less next time, but do not stop moving altogether.

Exercise 2 in my daily mobility series. Missed exercise 1? It is the video before this one. Follow for exercise 3 tomorrow.

Disclaimer: General education only, not a substitute for personal medical advice, diagnosis or treatment. Stop if an exercise causes sharp or worsening pain and speak to a qualified healthcare professional. Go to A&E or call 999 for new numbness or tingling around your ge****ls, buttocks or inner thighs, new difficulty controlling your bladder or bowels, difficulty passing urine, increasing leg weakness or numbness, or severe back pain after a fall or accident. Seek urgent advice if back pain comes with a high temperature, unexplained weight loss or a history of cancer. Otherwise contact your GP or call NHS 111.

Spine Craft

03/11/2026

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30/10/2026

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