In these videos you will find mobility and strengthening exercises to improve your upper body posture.
Halfway through this first video is the correct way to use the Mc Kenzie extension exercises for people with flat back syndrome who are struggling with pain from bending forward, sitting at a desk, driving or lounging on the sofa.. this exercise will help you get out of pain and increase your lumber curve.
At Back Fit, my goal has always been simple: to help you move better, feel stronger, and understand your body more clearly.
As a qualified Osteopath, I work with people every day who are dealing with pain, stiffness, and postural issues—often caused by modern lifestyles, long hours sitting, or simply not knowing where to start when it comes to looking after their bodies.
That’s why I’ve created a WhatsApp broadcast for my patients where I share short, practical videos covering exercises, stretches, and simple techniques you can do at home. Each one is designed to target a specific area of the body—whether that’s improving posture, easing tension, or supporting recovery and often one exercise will lead into another.
This blog is an extension of that.
Here, you’ll find those same videos so you can:
You don’t need hours in the gym or complicated routines—just the right movements, done consistently.
Whether you’re currently in pain, recovering from injury, or simply want to take better care of your body, these posts are here to support you.
If you’d like to receive these videos directly, feel free to join the WhatsApp broadcast list. Otherwise, you can explore everything right here on the blog.
Your body does a lot for you—this is a simple way to start giving something back.
— Elizabeth 😁🙏🏻❤️
Jessica has returned to Backfit, and she is offering her own treatments including Massage & Ayurvedic Wellness Coaching.
Find out more..... Massage & Ayurvedic Wellness Coaching
In addition to our Testimonials on this site, we have received some very positive reviews on Google.
Click the links to see them on Google.....
Individual Google Reviews (open in a new tab)
Martin Killick Sarah Smith Claudia Caldeanu Dave Barber
Janet Eaton Julia Lesaux Laureen Evans Lucia Wilson
M Jones Barbara Newnham Margaret Burrett
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(A copy of our May Newsletter)
Patient C presents with knee pain. It can be intermittent, but the ache can be constant. He is a male in his early 60s, and has always been physically active. He works hard and has to walk a lot, often on uneven ground. Pain is making him feel less confident in what he does, and the nagging ache is stealing the daily joy of life.
On examination, there is some wear and tear (a little arthritis - normal), no noticeable swelling, only a slight detection of heat. However, when examining the alignment of the patella tracking, strength and muscle balance around the knee joint, it shows weakness and an imbalance of the contractor muscles, specifically the VMO (Vastus Medialis Oblique).This little muscle is what helps the correct movement of your patella as your knee is flexed and extended.
After treatment, I gave patient C some important rehab exercises to strengthen the VMO and create balance and strength in the knees, which he followed every day, to the letter! I then received a call to thank me for making his knees better – he told me they were now better than they had been for years!
Why am I quoting this case study? Am I responsible for his being better? NO! I was a catalyst, but he was the person who did the work and changed the situation. He now doesn't have to think, “Oh, not sure I should do this or that, as it may hurt my knees”, because his knees are working well again.
This is why I have been a therapist for 35 years. I absolutely love to see others regain control of their lives and live fully.
Thank you SO MUCH patient C! Awesome work!! 🙏🏻😁
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| Patient of the Month has to go to....Breeshea Robinson. Firstly because she made this amazing key ring of the spine, with her very own 3D printer. This inspired me to get Bones, my new assistant. But I am mainly praising Breeshea because she has really made some fantastic changes in her body and ultimately her life! Well done Breeshea, it takes hard work, dedication and sticktoitivness...... You did it and are doing it. 🥳 |
| Holidays are now a thing of our Present Fancy a trip to Italy? Some friends of mine have a beautiful Villa in Italy and they are now opening for more visitors. What a wonderful area to visit! I am sure I will also get there, but maybe ride there on a big bike one day soon! |
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 Wishing you a wonderful May and we hope to see you soon❤️any questions please call or email me. Love and Energy Liz and Boo xxx |
Life is picking up and the slow climb out of lockdown is on its way!
This is a fabulous time to start planning the summer and thinking about all the people that you want to re connect with. We all love connection. In fact it is the stuff that keeps us alive. Who would have thought we would be in this tough environment for so long? Many of us have been super lucky to have open spaces to walk and think in. We are the lucky ones.
I am totally committed to driving Back Fit Clinical Therapies forward and giving more help to more people. We have the online "Better Back" course now which is becoming well established and there is also the Free Rehab Library, which will constantly be updated each time that I can film more clips to help with pain and problems at home.
Back Pain Versus Gardening
It is that time of year when we are excited about the prospect of getting out in the garden, being creative, feeling free and alive and fearing the outcomes of over doing it. Every year the same things crop up and it is a lucrative time for the back manipulator. But does it really have to be that way?
Having spent a long (certainly this year) winter indoors and many hours sitting for whatever reason, computer, sofa, chatting, it is time to get physical again! So, let’s get to it, in a much more informed way. Don’t just march out into the garden and tackle it full on for 8 hours!!!
A few basic exercises could help warm you up, ready to start.
How to position yourself whilst working.
The body/back doesn’t like to be static, so changing your posture regularly and taking breaks every hour, will ensure that your body isn’t being misused and if you feel discomfort, stop stretch and take a break.
Sounds too simple, that’s why nobody does it! But looking after YOU does not need to be complicated!
Happy Gardening Everyone
Love and Energy
Liz and Boo xx
| Happy Easter to you all.....🐣Watch this little clip to prevent or release neck pain!# |
Not the prettiest view and COVID mask on, but this is a great tool if you are experiencing headaches, neck pain and shoulder issues. Freeing the nerves and the blood supply to restore some normality 🥳
| I would like to give a massive Thank You for all the positive feedback on the price increase. It was a tough decision and if you know me well, you will know it was not easy to do! However it does mean the Back Fit and all the Love and help we offer, will still be here when you need us. As I said in the last few Newsletters, It really has been a tough year for many, and we were part of the few who did not qualify for any government support, so still being here is a little miracle.🙏✨ |
 Other newsSadly our wonderful Jessica is moving on and building a new role for herself, possibly as a teaching assistant in school and exploring other avenues, which I think you would agree, she will be amazing at. She has spent 10 years working for the family and now needs to form her own ideas. She will also be working on her Yoga and offering sessions in our studio, so its not goodbye and you never know she maybe back 😊 She sends you all love and energy xx |
| Easter is here and the gardens are calling us to get outside again... Please be mindful of the fact that, if you have spent a period of the winter, letting your bottom chill out in front of the TV and haven't been as active as normal, please take regular breaks, stand up fully and stretch towards the sky with your hands, this will create a positive arch in the lower spine and make the neighbours think you have gone completely bonkers 😂😂 On that note its time to say see you again soon and have a wonderful Easter weekend. Love and Energy Liz and Boo XX |
with
All presented in a friendly, easy-to-follow, format with videos and downloadable PDFs you can access whenever and wherever you want.
Here's one of our courses, with a message from Elizabeth....
| 6 Week 'Better Back, Better Life, Better YOU' Challenge! |
HOW EXCITING! 😁
 Are you suffering from Back Pain and is it affecting the way you live your life ?How are you supposed to live your most amazing life, if you are in constant fear of your back pain. 😱 Is it actually possible to live a full, active and amazing life without back pain, frustration, exhaustion and anger, at not being able to move freely throughout life, without becoming “an angry bear”?! 🤯 I bet you’ve tried medication, manipulation/therapy and exercise routines... And nothing has quite worked for you, right? Maybe you have had short term relief and then find yourself straight back in the chronic pain cycle? How do you find the ⏰ TIME ⏰ for yourself and your needs… if you're a parent, wife, husband, grandparent or carer and have a full time job? How do you justify spending money on an expensive gym membership if you barely go? 😨 Why is it so nerve-racking to ‘trust again’ thinking that maybe someone can really help you? Maybe because you have been let down so many times and failing to achieve your desired results? Is the constant battle to physically live your best life really worth it? Can you really get Back Fit without going through a world of Pain. 🤔 Is your Back Pain affecting the way you think and feel about the future? Has it stolen your dreams? 🤔 Do you even have the willpower to keep going? 🤔Is your pain stopping you from interacting, playing sports or having fun with the family? 🤔 Do you manage to fit exercise in? Do you even make time for yourself? 🤔 Is your Pain preventing you from going to work or affecting your ability to work because of your lack of focus, due to the pain? 🤔 Are you sick of saying NO to opportunities, because of your pain? 🤔 Are you sick of too much advice and nothing seems to work for you? STOP! JUST STOP. 🤯 If any (or all) of the above questions run through your head… day after day… I might be able to help. Hey, it's Elizabeth here… 👋 And, while I don't claim to know it all, I HAVE helped Hundreds of Back Pain sufferers transform their body & life by creating a sustainable step by step action plan, using my experience and knowledge gained over the past 30 years. We now call them “Back Fit Warriors” 💪 And yet… Not that long ago, up to 16 years ago, I was in your shoes. Those early days were rough, as a single mum, Personal Trainer and Therapist, I really felt I was failing. I had severe Back Pain and Stress Incontinence. Which of course I had to hide from my professional life. I'd take a step forward, only to take three more back. I was drowning in desperation at not being able to cope with daily chores, let alone being physically active with friends and family. So, if what you are going through right now sounds similar... Let me give you a road map, so that you stop hitting dead ends or getting lost on back roads, and instead take the fast lane to a Super Fit Back that allows you to live a life you can be proud of. Let me show you how you can create a “Better Back, Better Life, Better YOU” 💪 👇 Here is what I’m proposing. 👇 I’ve had a TONNE of Back Pain sufferers reach out to me asking for my help. So I had this crazy idea to build a step-by-step plan to guide you from a world filled with Back Pain to living and moving with confidence and ease in just 6 weeks. No fluff. No messing around, just a simple plan to take you from Back Pain to Back Fit, living your most amazing life, with more confidence, energy and maybe even dream again... ✅ How can you become part of our online BackFit Warrior Community with access to our 6-week course of guided Pilates routines, isometrics, stretches, strength-building exercises, motivational meditations and other tips to help you free yourself and achieve a 'Better Back, Better Life, Better YOU'👉 Simply go to our new backfitonline.com website on your iPhone, iPad or Android phone, or go to this link for more details. Love and Energy Elizabeth and Jessica |
We hear a lot, "I don't have time to do this, or do that" even if you know how much good it will do you. Where is the self love in that? This topic is short and to the point and WOW how much can it help you, in SO many ways. 🤗
NAG OVER..... Here is some fabulous news!
The Back Fit! App that Jessica and I built during the time we had to close the clinic and have continued to build on, is really being noticed now and is gathering some brilliant reviews.
This is wonderful news because it means we are helping people with back pain to really take control of their own health and improve their daily lives. You saw all the 'hype' we initially created to get people to engage.
The App which is now available on apple and android, laptop and iPad, is all about correcting your back and body issues. It is an educational program to teach you how to help yourself and it's fun, created in an entertaining way; how could it be less when it comes from Jessica and myself?🤗
The App now has 3 different programs and we are building more content weekly. We are so excited to be creating this to help others, so here is a little update for what is to come. So far we have the "Better Back, Better Life, Better YOU!" Then there is the "Pilates Focus Program" which we will be building on continually too and recently we released the "Back Fit in 4" program which includes lots of different ways to train your body, including Health Hacks to improve your daily life.
All this is created to engage and motivate you and your loved ones.
Yes, we have family sharing, which means one can pay for the App and the family can share!
Our plan for this amazing platform is to create easy to follow, educational programs to cover many subjects. Next big project is;
Partner Massage... This will teach you to start from the beginning, all you need to know to be able to give a brilliant gift to those you love, partners, parents, children. Everyone has the ability to massage and make someone else feel better, with the right tools, skills and knowledge, you can be so effective and it is the most wonderful gift, especially in these strange times where it is harder and harder to get medical help and almost impossible to get hands on assistance.
We hope to deliver this for Christmas!
After that we would like to bring a whole Injury Program. This will cover the anatomy of each joint and the common problems that can affect those specific areas, How to treat it and how to strengthen and stretch the tissues to get you up and at it again!
Have you ever suffered from Sciatica? Tennis Elbow? Shoulder Pain? Well wouldn't it be great if you could actually assess and treat all these areas and know what you are doing and how to improve it, without relying on being able to go to someone else for help.
I know a lot of people are turning into "Google Doctors"; you jump online and self diagnose and then you do exercises from the internet and then find you are in more pain. Imagine having the correct knowledge in your hands, on your phone, right there!
I have been teaching all my life and now I can give out the knowledge and hidden secrets that I have gathered over the years to help you have an amazing life.
Pain and lack of Energy plague so many people, we are so passionate to help all those that engage with us, to change this and empower you to live your best lives.
WOW, we just could not help ourselves, we want you to join us and if you don't know what we are doing, that would not be fair on you🧡🙏 ️
May you all have a wonderful few weeks ahead and we will catch up again soon, please get in touch if you want to know more, also we have attached a link below, for you to have a nose🤗😉
Love and energy as always
Liz and Jessica XX
Boo and Minnie🐾
Please make sure that the recipient watches the Intro first, as we have made the workout doable on a daily basis, but no one wants to have an Intro explanation of it every time 😁😂 All our videos that we send through these Blog updates are free and downloadable so please download them to your device and have them to hand for when they are needed.....
You can see all our free videos on our YouTube Channel
Jessica and I went for an adventurous walk in the torrential rain the other day and were so excited that our dogs had new waterproof togs to keep them dry, but what was hilarious was that we put on our wet gear, only to find out that we were drenched within seconds; not only were our clothes totally absorbent to the rain, but also we looked very hunched and cold. If only our patients could have seen our "Postures" then!!! 😁
So the moral of our short story is, there is no such thing as bad weather, only poor clothing.... Please invest in clothing that keeps you dry and warm and your beautiful "upright Posture" will not be compromised. Autumn and winter are wonderful seasons and the colours and fresh air make us feel amazing, so get out there and spoil yourselves and not just your Pooches.
Please feedback to us on what you would like help with, as we want to serve you in the best way possible, we love helping and we would like to give you what you need...... Text us, we love hearing from you....Love and Energy
Liz and Jessica XXX
Minnie and Boo
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