Welcome to the Lower Back Programme – Level 1
A calm, confident approach to building strength without flare-ups
Hi, I'm Sarah — a rehab-focused Personal Trainer, Sports Massage Therapist, and someone who understands how frustrating a sore, sensitive lower back can be. Whether it’s from daily life or exercise, recurring back pain has a way of knocking your confidence and making you second-guess your movements.

This programme was created for people just like you — not for pushing through pain, but for rebuilding trust in your body.

Over six weeks, we’ll focus on:

Activating and strengthening your glutes and core

Improving your mobility and control

Reducing the kind of compensation patterns that often lead to lower back flare-ups

And helping you feel more stable, strong, and capable

We go slow. We build smart. Every movement is chosen to support your body — not stress it.

🔧 What You’ll Need:
You don’t need much to get started, but these tools will help you get the most out of each session:

A long resistance band – red or yellow (light to medium)

A booty band (loop band for glute bridges, kickbacks etc.)

A yoga block (or sturdy cushion/book for support)

A pair of light dumbbells (optional – for added resistance later on)

Wall space and floor space (enough to lie down and stretch out)

🙌 What to Expect:
3 sessions per week — 45–60 minutes

Progressions that feel manageable, not overwhelming

Coaching cues to help you feel safe and supported in every movement

A gentle but effective build-up toward more strength, more confidence, and less sensitivity

I’m so glad you’re here. Let’s get started — one controlled, purposeful rep at a time.

Sarah x