How can you strengthen the lower back safely and reduce injury risk?

Lower back strength supports posture, spinal stability, and daily function. In this episode, we explain evidence-based exercises, common causes of lower back pain, and when medical assessment is needed in Europe.

In this episode, we cover:

• What the lower back includes (lumbar spine, core muscles, supporting ligaments)

• The role of core stability in spinal support

• Exercises such as bridges, bird-dog, planks, and controlled extensions

• The importance of gradual progression and proper form

• Stretching tight hip flexors and hamstrings

• How sedentary posture contributes to weakness

• When physiotherapy referral may be appropriate

• Red flag symptoms: leg weakness, numbness, bowel or bladder chang ...