The work that fixed my back.
Now it fixes yours.
Strength coaching for the chronic lower back pain that has been with you for years and never quite leaves. Built around the work that took my own back from a six-year desk-job grumble to quiet. Hip hinge mechanics, anti-extension core, glutes that show up, patience that respects what is irritated and what is strong.
Outcomes back-pain clients train for.
The first sign things are working is the day you wake up and the back is not the first thing you notice. Most clients hit it inside the first month.
Most back pain is hip-hinge pain. The lower back stays loud because the hips refuse to bend. Fix the hinge, settle the back.
The job of the core under load is to stop the spine moving. We train that pattern before any squat or hinge goes heavy.
Most desk-bound clients find the office chair stops being the trigger inside 12 weeks. Not from a posture cushion. From training that retrains the tissue.
Most clients with chronic back pain have been told not to deadlift. Done properly, it is the single best long-term back-pain treatment in the gym.
Six months of patient work earns a back that stays settled for the next ten years, given basic ongoing maintenance.
The fix that took mine quiet.
I came to coaching because of this exact problem. Six years of software engineering at a desk, eleven hours a day at a screen. The back went first. The posture followed. The weight piled on behind both. The fix was not a chair or a stretching routine. It was training that retrained how my spine worked under load. The back has been quiet for years now. Most of what I teach back-pain clients comes from that.
First session is a written movement screen and an honest history. Disc protrusion is different to tight hip flexors, which is different to a glute that has been switched off for a decade. They are not the same problem and they do not get the same plan. Most chronic back pain is the third of those three, and most clients have never had it diagnosed properly.
The first 4-6 weeks is hip-hinge mechanics, anti-extension core, glute-bridge variations, single-leg work that loads the back without compressing it. Boring on paper, the foundation of everything that follows. We never aggravate, we always build. Most clients notice the back going quieter inside this first block, often without realising why.
Block 2 introduces real loading. Trap-bar deadlifts to start, then conventional once the hinge holds. Goblet squats, hip thrusts, farmer carries. Every set in ProgramGrid on your phone, every flare logged with what triggered it. The trend tells you the back is settling before you fully feel it. By month six the back has stopped being the thing that defines your week.
Lower back pain training. Questions answered.
+I've been told not to lift weights because of my back. Is that right?
It is rarely the right long-term advice. Properly-loaded strength work is the best evidence-based treatment for chronic non-specific lower back pain we have. The trick is the loading: start light, build the hip hinge before the spine ever gets compressed, never test the maximum. Done that way, the deadlift is the cornerstone, not the enemy.
+I've had this back pain for years. Is it actually fixable?
For most chronic non-structural cases, yes. The back has been undertrained, the hips have stopped hinging, the glutes have switched off, and the lower back is doing work it was never designed for. Fix the upstream and downstream tissue, and the back almost always settles. Genuine structural problems (severe disc compromise, spinal stenosis, spondylolisthesis past a certain grade) are different conversations, and we have them honestly in the first session.
+Do you work with my physio or chiropractor?
Yes, and I prefer it that way. Physio settles the acute flare and clears you for loading. My job is the long-term load tolerance. Your physio gets a free view of your training log inside ProgramGrid so when they re-check you they can see exactly what's been loaded, how often, and how the back has responded.
+What happens if my back goes mid-programme?
We deload, never push through. The plan has a flare protocol baked in: rotate to non-compressive work, keep training around the bad side, give the irritated tissue 7-10 days to settle. The flare is data, not a setback. Most clients have one or two inside the first six months and come out stronger because of how they were managed.
+How long until I notice a real difference?
First quiet morning usually arrives in week 4-6. By month three, sitting at a desk stops being the trigger it was. By month six, the back is quiet enough that you stop thinking about it daily, which is the real goal. Patience matters; the tissue has been undertrained for years and rebuilds at its own pace.
+Can you train me at home? The gym feels like too much right now.
Yes. In-home personal training is available across W3, W4, W6, TW8 and TW9. The first block of back work needs almost no equipment: hip hinges, glute bridges, dead bugs, single-leg work, a band, a kettlebell. The gym becomes the right place once the back is quieter and we are ready to load it properly.
Book a free
consultation.
A free first session at the gym, or a phone call. We work out the plan together. If I'm not the right coach for you, I'll tell you so on the day.