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ABOUT ME
I am thrilled to welcome you to our website, designed as a comprehensive resource for anyone struggling with back pain. My goal with this platform is to extend the reach of my expertise beyond the confines of my practice, providing accessible and effective solutions to a wider audience.
This website serves as a hub for knowledge, guidance, and support, offering an array of resources from free educational content to in-depth online coaching programs. It's my mission to make spinal health and pain-free living achievable for all, no matter where you are on your journey towards wellness.
In my decades of experience, I've seen firsthand the transformative impact that the right guidance can have on an person's life. Through this website, I aim to replicate that success on a larger scale. My hope for each of our clients is to empower them with the knowledge, skills, and confidence needed to take control of their back pain and spinal health.
Whether it's through our course, personalised online consultations, or comprehensive coaching programs, I am dedicated to helping our clients achieve lasting pain relief, enhanced flexibility, and a stronger, more resilient back, ultimately leading to a healthier, more active lifestyle.
Dr. Peter Bennett BSc DC
Experienced Chiropractor & Renowned Back Pain Expert
With over 30 years of dedicated service in the field of chiropractic care and back pain management, Dr. Peter Bennett has established himself as a leading expert and a trusted health coach. His journey began with a deep passion for understanding the complexities of spinal health and a commitment to holistic wellness.
Dr. Bennett's approach goes beyond traditional chiropractic methods. He integrates the latest research and techniques in spinal health, offering personalised treatment plans that cater to the unique needs of each individual. Over his extensive career, Dr. Bennett has helped thousands of people reclaim their lives from debilitating back pain, guiding them toward improved flexibility, strength, and overall spinal resilience.
His expertise is not just in treating pain but in empowering his patients to lead healthier, more active lives. Dr. Bennett believes in the transformative power of preventive care and patient education, ensuring that every person he works with gains the knowledge and tools necessary to maintain their spinal health.
As a health coach, Dr. Bennett's philosophy centres on a holistic view of health – addressing physical, emotional, and lifestyle factors to achieve optimal wellness. His empathetic and comprehensive care has earned him a reputation as a compassionate healer and a true advocate
Advantages
Online spinal therapy offers a blend of convenience, accessibility, and personalised care, making it an appealing option for many seeking relief from back pain and spinal issues.
Convenience: Access treatment from the comfort of your own home, eliminating the need for travel to a clinic or therapy centre.
Flexibility in Scheduling: Online therapy sessions can be scheduled at times that are most convenient for you, accommodating your personal and professional commitments.
Reduced Costs: Save on transportation and related expenses often associated with in-person therapy visits.
Continuous Support: Benefit from ongoing support through digital communication tools, providing more consistent contact with your therapist.
Access to Digital Resources: Use online tools, videos, and educational materials that can enhance your therapy experience.
Safe for High-Risk Individuals: Especially beneficial for those with compromised health or mobility issues, reducing the risk of exposure to illnesses like COVID-19.
How Prolonged Sitting Leads to Back Pain – And How to Fix It Yourself
If you spend hours sitting every day—whether at a desk, driving, or relaxing on the sofa—you may have noticed stiffness, tightness, or even pain creeping into your lower back. You might think it’s just part of modern life, but there’s a deeper reason behind it.
When you sit for extended periods, your body adapts to that position. Certain muscles become tight and overactive, while others become weak and underactive—a process known as synergistic dominance. This muscle imbalance is a major contributor to back pain, but the good news is that you can reverse it with the right approach.
How Sitting Creates Back Pain
Your body is designed for movement, not for being stuck in one position. When you sit for hours:
Your hip flexors tighten – The psoas, iliacus, and rectus femoris (hip flexor muscles) remain in a shortened position. Over time, they adapt to being short and tight.
Your glutes weaken – The gluteus maximus (your main hip extensor) is stretched and underused. Your body "forgets" how to activate it properly.
Your lower back takes over – Because your glutes are weak, your lower back muscles (lumbar erectors) step in to compensate when you stand up, walk, or lift. This is where synergistic dominance kicks in—your back muscles work harder than they should, leading to strain and discomfort.
This combination of tight hip flexors, weak glutes, and overworked lower back muscles can lead to:
Lower back pain – Because the back muscles are overactive, they become tight and fatigued.
Anterior pelvic tilt – The tight hip flexors pull the pelvis forward, increasing the arch in your lower back.
Reduced mobility – Tight hip flexors limit movement, making it harder to walk, run, or even stand up comfortably.
Recurring injuries – If your glutes don’t fire properly, your hamstrings, knees, and lower back take on more strain, increasing the risk of injury.
How to Fix Back Pain from Sitting (Self-Treatment Plan)
To undo the damage of prolonged sitting, you need to follow three steps:
1. Stretch the Tight Muscles (Hip Flexors and Lower Back)
Since your hip flexors are the root cause of the problem, stretching them will help release tension and allow your pelvis to return to a more natural position.
Hip Flexor Stretch (Kneeling Lunge Stretch)
Kneel on one knee with the other foot in front (like a lunge).
Tuck your pelvis under (don’t arch your back).
Lean slightly forward until you feel a stretch in the front of the hip.
Hold for 30 seconds per side. Repeat 2-3 times.
Lower Back Stretch (Child’s Pose)
Sit back on your heels with your arms stretched forward.
Keep your forehead on the floor and breathe deeply.
Hold for 30 seconds, repeat 2-3 times.
2. Activate and Strengthen the Weak Muscles (Glutes and Core)
To prevent your lower back from overworking, you need to wake up your glutes and core muscles.
Glute Bridge
Lie on your back, knees bent, feet flat.
Squeeze your glutes and lift your hips until your body forms a straight line.
Hold for 2 seconds, then lower slowly.
Do 15 reps, 3 sets.
💡 Tip: If you feel this in your hamstrings instead of your glutes, place your feet closer to your butt and focus on squeezing your glutes at the top.
Plank (Core Activation)
Hold a plank position on your elbows, keeping your body straight.
Engage your core and glutes.
Hold for 30 seconds, repeat 2-3 times.
3. Improve Your Sitting Posture and Movement Habits
Fixing the imbalance isn’t just about exercises—you need to change how you sit and move throughout the day.
✅ Sit with good posture – Keep both feet flat on the floor, knees at 90 degrees, and avoid slouching.
✅ Use a lumbar support – A small cushion or rolled towel behind your lower back helps maintain a natural curve.
✅ Take movement breaks – Stand up and move every 30–60 minutes to prevent muscles from stiffening.
✅ Do “glute wake-up” drills – Before you stand up from sitting, squeeze your glutes a few times to remind them to activate.
Final Thoughts: Take Control of Your Back Health
Your back pain from sitting isn’t just about posture—it’s about muscle imbalances caused by inactivity. By stretching tight muscles, strengthening weak ones, and improving your movement habits, you can reset your body and eliminate pain.
Start with these simple exercises daily, and you’ll notice a difference in how your back feels. Your body was meant to move—so get up, activate your muscles, and enjoy a pain-free life! 🚶♂️💪
💬 Have you tried any of these tips? Let me know in the comments how they worked for you!
Email:peter@yourspinalhealth.com
Site: www.beatbackpain.co.uk