Auckland Health and Performance

30/03/2026

The Best Exercise for Lower Back Pain?

Most people think the answer is:
❌ Core exercises
❌ Glute strengthening
❌ Stretching

But one of the most effective exercises for lower back pain is actually walking.

Walking helps:

✔ Increase blood flow to spinal tissues
✔ Improve disc nutrition and hydration
✔ Reduce stiffness in the hips and lower back
✔ Gently load the spine without excessive compression

Research shows regular walking can reduce pain and improve function in people with chronic low back pain.

Start simple:

➡ 10–20 minutes
➡ Comfortable pace
➡ Daily if possible

Once pain settles, strength exercises for the core, hips, and glutes become important for long-term resilience.

But if your back is sore right now…
walking is often the best place to start.

📍Auckland Health & Performance
Sport and Exercise chiropractic care + strength-based rehab for back pain.

💬 Comment “WALK” if this helped or SAVE it for later.

29/03/2026

Sidelying Hip CARs: Gentle, beginner-friendly hip mobility drill

⛔️No balance required 💪

Lie on your side, neutral spine, slow controlled circles with top leg.

Start small, build range as control improves.

5–8 circles each direction/side.
Key benefits:

💚Improves full hip joint range & control
💙Reduces compensation in the low back
💜Eases low back pain from tight/restricted hips
💙Nourishes joint tissues & promotes resilience
💜Supports smoother, pain-free daily movement & activity
💚Gentle way to build better hips & a happier back.

Save + try it today!

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26/03/2026

Me at Cityfitness after 3pm 😂

24/03/2026

Gentle Controlled Hip Circles on All Fours: Improve hip mobility & ease low back pain 💪

Start on hands and knees (hands under shoulders, knees under hips) → neutral spine, core lightly braced.

Lift one knee slightly → draw slow, controlled circles with the hip (small at first, forward then backward).

Keep pelvis level—no arching or twisting the low back.

5–10 circles each direction/side, 2 sets.

Better hip range = less compensation in the lumbar spine, reduced LBP, improved stability & daily movement.

Build resilience gently.

Save + try it!

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23/03/2026

Do you get pain lying on your side at night?

One common cause is greater trochanteric pain syndrome — irritation of the gluteal tendons and bursa on the outside of the hip.

When you lie on your side, the greater trochanter is compressed, which can aggravate an already sensitive bursa or tendon and cause that familiar night pain.

Management usually focuses on improving hip and spinal movement, strengthening the glutes, and reducing excessive compression on the outside of the hip.

Better movement and strength through the hips and lower back can help take pressure off the area and settle symptoms.

22/03/2026

Pilates on the Pōhutukawa Coast with .co.nz – loved my first ever reformer sessions with Robyn! 🌿💪

Sweating it out in a boutique Reformer studio right here in Beachlands, building strength that lasts.

Why Pilates (and why Body Counsel) rocks:

🔥Builds deep core strength & full-body control
🔥Improves posture & reduces back/shoulder tension
🔥Eases low back pain & prevents injuries through smart, controlled movement
🔥Boosts flexibility, mobility & joint health
🔥Enhances energy, mood & resilience – feel unstoppable at any age

Supports better balance, functional movement & daily life

Small-group classes, personal attention, edgy energy – no crowds, just results.

Move better, feel better, live better.

Book your spot or free intro at www.bodycounsel.co.nz!

Who's joining next? "

20/03/2026

Lift something today 💪👌✌️

19/03/2026

Most people are doing the WRONG exercises for lower back pain.

You’ve probably been told to:
❌ Strengthen your core
❌ Stretch more
❌ Activate your glutes

But what if none of those are the best place to start?

👉 The most effective exercise is actually much simpler (and most people overlook it).

In this blog, I break down:
✔️ What actually works (based on evidence)
✔️ Why most rehab fails
✔️ How to start improving your back pain today

If you’re dealing with back pain in East Auckland — this is a must read.

👉 Read it here:

Struggling with lower back pain and not sure which exercises actually help?Most people are told to focus on core strength or stretching — but the best place to start is often much simpler. In this article, we break down the most effective, evidence-based approach to managing lower back pain, why c...

17/03/2026

The curtsy lunge is a great exercise for building hip strength and control in multiple planes of movement.

Unlike a standard lunge, the curtsy lunge challenges the glutes — especially glute medius — along with the quads and adductors, helping improve hip stability and pelvic control.

Because the movement crosses the leg behind the body, it also trains the hips to handle rotation and lateral load, which is important for running, cutting, and everyday movement.

Benefits include:
• Strengthening the glutes and hips
• Improving single-leg stability and balance
• Training rotational control of the pelvis
• Supporting hip and knee resilience

Strong, controlled hips help distribute load better through the hips, pelvis, and lower back — which can reduce overload elsewhere.

16/03/2026

Tight hip flexor?
Weak glutes?

This might help you ⏬️⏬️⏬️⏬️⏬️⏬️

Anterior pelvic tilt isn’t something you necessarily need to “fix.”

It’s a completely normal position your pelvis can move into — and many strong, pain-free people stand this way.

Many people have been told that its weak glutes and tight hip flexors from a very outdated concept

Pain is usually more related to strength, movement capacity, and how much load your body is handling not simply the shape of your posture.

Instead of chasing “perfect posture,” focus on **moving well, building strength, and improving control through the hips and spine.

15/03/2026

Strengthen hips & glutes with Standing Monster Walks 💪

Place mini band around ankles (or feet for more challenge) → stand tall, slight knee bend, tripod foot grounded.

Keep tension in band → take controlled lateral steps side-to-side (or forward/back), squeeze glutes to resist pull.

10–15 steps each direction, 2–3 sets.
Builds hip stability, glute medius strength, better pelvic control → less SI joint strain, reduced low back pain, stronger movement overall.

Rehab > passive care. Get back to what you love.
Save + try it!

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13/03/2026

🌅 Waking Up with a Stiff Back?

Ever notice your lower back feels tight first thing in the morning, but loosens up as the day goes on? You’re not alone — this is one of the most common back complaints we see!

In our new blog, we break down:
✅ Why your discs and muscles feel stiff after sleep
✅ The simple morning routine that can help
✅ When morning stiffness might mean it’s time to get checked

Don’t let a stiff back slow you down — learn the why and what to do about it today!

🔗 Read the full blog here: https://ahap.co.nz/blog/backstiffinmorning

💬 Question: Does your back feel stiff every morning? Drop a comment and let us know!

Waking up with a stiff lower back is a very common problem. Many people notice their back feels tight first thing in the morning but gradually loosens up once they start moving.One of the main reasons for this is how the spinal discs behave overnight. While you sleep, the spine is unloaded and the d...