Book a phone call

Low back pain to no back pain – a client success story


Low back pain has been referred to as ‘the leading cause of disability’, affecting 1/10 people worldwide according to a 2010 study[1].

In the UK, 2.5million people suffer from back pain every day of the year, resulting in an annual healthcare expenditure of £12.5billion[2].


Bernadette’s movement was inhibited by low back pain when she started working with us in late January 2017.

This is the process of how we’ve gotten her back to full movement, virtually pain free, in less than 30 days.


If you are experiencing low back pain and have not had a pathology diagnosed (i.e. a prolapse disk), your pain most likely has something to do with your Sacroiliac (SI) Joint.


One of the peculiarities of this joint is that the left and right side (called innominates) move independently.

Whether from walking technique to sitting position to trauma, one innominate can move into an unbalanced position, meaning one side is rotated forward or backward in relation to the other. When innominates are unbalanced, this can result in low back pain. For example, walking can make this condition worse, as every step taken in an unbalanced position can exacerbate the imbalance, increasing low back pain as a result).

To help Bernadette, we needed to assess the root of her low back problems. As she was experiencing pain on one side and only during certain motions, the first place to look at was the Sacroiliac (SI) joint.


During Bernadette’s assessment, she was especially having trouble bending forward (flexion).

We examined the relative position of her hips, and determined that her right hip was anteriorly rotated (it was rotated forward in relation to her other hip).


To facilitate more effective movement , we manually adjusted the right hip to realign with her left hip.

This adjustment (taking approximately 60 seconds) has helped Bernadette to move more effectively during her training sessions. She also performs this adjustment daily.


By rebalancing Bernadette’s hips at the start of every session, she is training in the optimum position to help strengthen her back. As she continues to train in the correct position, her hip position will become more supported and will remain balanced in the correct position. This will in turn help to alleviate her low back discomfort.

In the long run, this strategy will help her move more effectively. Additionally, because she will be training with her hips in the correct position, eventually her hip rebalancing will no longer be necessary.

If you are currently experiencing low back pain and would like to have a chat about what you can do about it, click here to find out more.

Exercise Progressions

Our progression with Bernadette focused on:

  1. Improving core stability through targeted strength movements
  2. Developing hip flexor and glute strength to improve pelvic stability
  3. Increasing flexibility through targeted mobilisation and Proprioceptive Neuromuscular Facilitation (PNF) stretching


Following 30 days training, 2 sessions weekly, as well as Bernadette’s additional hard work at home, here is a short video demonstrating her results to this point.

The first video shows her original assessment, and the range of motion that she could go to without feeling pain. Fast forward 28 days later, and she can now complete a deadlift with excellent form and no pain. Great work!

To learn more about techniques to achieve your fitness goals, contact James Staring, a leading personal trainer in Clapham, London.


James StaringJames Staring is a personal trainer based in Clapham, London. His methods have featured in publications such as Your Fitness, Hello, Healthy, Daily Mail, Closer, and many more. After giving up smoking and entering the fitness industry in 2009, James has focused on his passion to help others transform their health and fitness. However, James is convinced that most people struggle so much more than they need to in an effort to improve their fitness. Through his company, Fit to Last, which he runs with his partner, Ali Page – James has helped hundreds of men and women make small adjustments in their daily habits to transform their fitness and to love how they look and feel.


[1] Hoy D, March L, Brooks P, et al. The global burden of low back pain: estimates from the Global Burden of Disease 2010 study. Annals of the Rheumatic Diseases. Published online March 24 2014


Leave a comment