Auckland Health and Performance

21/04/2026

Are back extensions causing lower back discomfort instead of building glute strength?

In this video, we show you how to perform a glute-biased back extension to reduce strain on your lower back and improve hip hinge mechanics.

At Auckland Health and Performance, we use this variation to help patients and athletes move from rehab to performance by retraining the posterior chain properly.

Key benefits of glute-focused back extensions:

Improves glute activation and strength
Reduces excessive lumbar spine loading
Reinforces proper hip hinge movement
Supports recovery from lower back pain

The most common mistake?
Overextending through the lower back instead of controlling the movement through the hips.

Focus on:
✔️ Maintaining a neutral spine
✔️ Driving through the hips
✔️ Finishing with glutes—not your lower back

👉 Master this before adding load.

📍 Auckland Chiropractor – Book a Consultation

If you’re dealing with back pain or movement issues:
🌐 https://www.ahap.co.nz

20/04/2026

What’s the BEST sleeping position for your back? 🤔

Stomach, side, or back?

Here’s the truth 👇
There’s no single “perfect” position — but there are smarter choices depending on your body.

🔬 What the evidence suggests:
✔️ Side sleeping is often best for reducing spinal stress (especially with a pillow between your knees)
✔️ Back sleeping can work well with good neck and lumbar support
❌ Stomach sleeping tends to increase strain on your neck and lower back due to rotation and extension

But here’s what matters most…
👉 Your ability to stay comfortable and move freely

If you’re waking up stiff, sore, or constantly tossing and turning — your position (or support) likely needs adjusting.

Simple fixes:
• Side sleeper? Add a pillow between knees
• Back sleeper? Support your neck + slight knee bend
• Stomach sleeper? Try gradually transitioning away

💡 The goal isn’t a “perfect” position — it’s better alignment overnight

👉HOT TIP IF YOUR READ THIS FAR - Do a 5 min pre bed stretching and relaxation routine to get your body relaxed and stretched out before bed. Write "sleep" in the comment section and i will message you personally...💕👍

16/04/2026

Sent my partner a selfie. He sent this back... 🤣🤣🤣😝
Riverhead running 🐅🐅 Boys will be boys 🤣🤣

16/04/2026

Morning miles in Riverhead 🌿

10km through the trails this morning — good for the wairua and the tinana.

Trail running really is a different beast… uneven ground, constant adjustments, full-body demand.

Every step is working the ankles, knees, hips and core — building strength, stability, and resilience

Stay agile. Stay present. Just move.

14/04/2026

Struggling to feel confident in your squat?

Before you load up a barbell… earn the right to be there.

Goblet squats are one of the best ways to:
✔️ Improve balance
✔️ Learn how to brace your core properly
✔️ Build control through your movement
✔️ Reduce stress on your lower back

Front-loading the weight helps you stay more upright and naturally switch your core ON — exactly what we want, especially if you’re coming back from injury.

Too many people skip this step… then wonder why their back flares up under load.

Build control first. Strength comes next.

👉 Master this before you load the bar.

13/04/2026

Ice or Heat for an Injury? 🤔

Most people reach for ice straight away… but that’s not always the best move.

For new injuries, your body needs inflammation to heal.
That’s where the PEACE & LOVE approach comes in:

Early stage → PEACE
Protect, Elevate, Avoid anti-inflammatories, Compress, Educate

Later stage → LOVE ❤️
Load, Optimism, Vascularisation, Exercise

❄️ Ice = short-term pain relief
🔥 Heat = helps movement later on

👉 The goal isn’t just to “numb it”… it’s to actually heal it properly

If your injury keeps lingering, you might be stuck in the wrong phase.

09/04/2026

Today I,

❌️ procrastinated
❌️ felt tired
❌️ felt sore
❌️ felt heavy
❌️ unmotivated

Did it anyway.

Insert Something something here about motivation vs consistency and discipline 😊🤣🤣☮️

It's doesn't need to be perfect

Happy Friday 🌟

07/04/2026

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👉 Mobility isn’t just flexibility — it’s strength and control at end range.

In this video, I’m showing you how to progress the traditional pigeon pose by elevating it and adding load. This turns a passive stretch into an active mobility exercise that actually improves:
✔️ Hip mobility
✔️ Glute strength
✔️ Pelvic control
✔️ Lower back support

This is especially important if you deal with:

Tight hips
Lower back pain
Running or lifting restrictions
Previous hip or SIJ issues

🔥Why this works:
When you load end range positions, you teach your body to own that range — not just hang out in it. That’s where real, long-term change happens.

Think: control vs collapse.

Start light, move slow, and focus on quality reps

06/04/2026

New blog just dropped 👇

How to train with lower back pain (without making it worse)

If you’ve been told to stop training, stretch more, or just “rest it”… this one’s for you.

I break down:
✔️ When it’s actually safe to train
✔️ The biggest mistakes keeping people in pain
✔️ How to modify your workouts and keep progressing

You don’t have to give up the gym because of back pain—you just need the right approach.

Have a read and let me know if it resonates 👇

Training with lower back pain doesn’t mean you need to stop exercising—it means you need a smarter, more structured approach. For many active individuals, complete rest can actually slow recovery, while the right type of movement and progressive loading can help restore strength and confidence.T...

06/04/2026

Does your back feel stiff first thing in the morning… then loosen as the day goes on?

You’re not alone. Morning lower back stiffness is one of the most common complaints I see in clinic.

A common reason is how your spinal discs behave overnight.

While you sleep, the discs in your spine absorb fluid and rehydrate, which can make them slightly more sensitive to pressure and movement when you first wake up.

As you start moving through the day:

✔ The discs gradually compress back to normal
✔ Muscles warm up and activate
✔ The spine begins to move more freely

That’s why many people notice their back pain or stiffness improves after walking or moving around.

Simple things that may help:

• Gentle walking in the morning
• Light mobility exercises
• Avoid heavy lifting immediately after waking
• Gradually load the spine through the day

If your morning back pain keeps returning, it may be related to disc irritation, joint stiffness, or load management issues.

At Auckland Health & Performance, we combine sports chiropractic care with strength-based rehabilitation to help people move better and reduce back pain long-term.

📍 East Tamaki, Auckland

💬 Comment “MORNING” if this sounds familiar or SAVE this post for later.

05/04/2026

Back pain doesn’t mean stop — it means train smarter.

Most people fall into the trap of resting, stretching, or avoiding movement altogether… but that’s exactly what keeps the cycle going.

The truth?
👉 Your spine is supported by strength.
👉 Your muscles are designed to handle load.
👉 And your back adapts when you train it properly.

This seated high row is a simple but powerful way to:
✔️ Build upper back strength
✔️ Improve posture and control
✔️ Support your spine under load
✔️ Reduce ongoing back pain

Don’t just manage pain… out-train it

Start light, focus on control, and build capacity over time.

If you’ve been stuck in the cycle of tightness, flare-ups, and frustration — this is your sign to shift your approach.

👇 Save this and add it into your next upper body or rehab session

02/04/2026

Come trail running with me 🌿🏃‍♀️
10km off-road, fresh air, and the best views to start the day. Auckland is beautiful ☮️🌳🌲🌻☀️

Happy Easter 🐣
Nothing beats moving your body in nature—especially when it’s all building toward the

Who’s joining me next time? 💪 B'cos Did i die a bit this morning? Yes I did 😫😀😅