How to ease back pain and get sweet buns at the same time

NO BACK pain and a tight arse — they’re two things everyone wants, and they’re surprisingly linked. Tim Robards shows us how it’s done, with his shirt off.

Tim Robards knows a thing or two about tight buns. Picture Cameron Richardson

I love a bargain … and there’s nothing better than a two for one deal! Some may call me a tight a$$ but in this instance that's exactly what I’m going for.

The majority of us will experience mild to debilitating back pain at least once in our lifetime. Many of us put up with it every day to the point we no longer remember the days of putting on our shoes without looking like we’re giving birth at the same time.

What most people don’t realise, is the corset type muscle, the transverse abs, are a key player in protecting our back and they don’t like to work unless they have a friend — the glutes. Together, these two form a relationship that not even an inaugural series of The Bachelor could create … (Studies still ongoing).

Many people focus on abdominal and ‘core’ type exercises in isolation. This has been the simplified way of teaching movement for some time. However the truth is the body is so much more connected, intelligent and capable than many realise. Our strength and function improves dramatically with more compound movements that incorporate slings.

I wont over complicate it but just think of a monkey hanging from a tree branch swinging to the next. The muscles of the fingers, into the forearm, to the bicep, lat, shoulder stabilisers, obliques, contralateral ‘core’ and so on are all used at once.

So if you want a strong back, avoid back pain and get a firm butt, follow these exercises. They are a sneak peak from The Robards Method.

Do each exercise as shown (a picture tells a thousand words). You will need a set of rings or TRX for some or get creative. Complete 11 reps of each exercise through once with no break.

Rest for 1 minute and then repeat the whole thing 3 times. This can be done 3 times a week ongoing.

Please consult your primary health care practitioner if you have any serious injuries/diseases or questions before starting an exercise program.

Dr Tim Robards is a Chiropractor and exercise scientist (B. Med. Sc, M. Chiro) and regular news.com.au columnist. His observations and research into what people really need to live a healthy life and thrive in their environment has lead him to develop The Robards Method. You can follow Tim on Instagram and Twitter.