Back pain is one of the most common reasons people stop exercising—but it’s also one of the most important reasons to start. At The Active Studio, we believe that movement is medicine, and the science agrees: tailored, targeted exercise is one of the most effective treatments for managing and reducing lower back pain.
If you’ve recently experienced a back injury or are noticing more stiffness, soreness, or discomfort, staying active is not only safe—it’s essential.
Should You Exercise With Back Pain?
Unless your back pain is caused by a severe condition like a fracture, spinal tumour, or inflammatory disease, most people with lower back pain can benefit from low-intensity cardio, strength training, and mobility work.
Why? Because:
- Exercise strengthens the muscles that support your spine
- Stretching relieves tension in tight muscles (like the hips, glutes, and hamstrings)
- Inactivity can actually make back pain worse over time
The Key? The Right Type of Exercise at the Right Dose
Exercise isn’t one-size-fits-all. To be effective (and safe), it needs to be:
- Prescribed at the right intensity
- Progressed at the right pace
- Adjusted based on your symptoms, movement patterns, and goals
Our Accredited Exercise Physiologists (Active EPs) specialise in creating individualised programs for lower back pain, whether you’re returning from injury or managing chronic pain.
Core Strength & Stability: Your Spine’s Best Friend
A strong and stable core is fundamental to spinal health. Without it, your spine works overtime—and that can lead to further stress or injury.
Examples of core stability exercises:
- Pelvic Tilts – to activate deep stabilising muscles
- Glute Bridges – for posterior chain and hip control
- Bird Dog – to promote cross-body stability
- Pallof Press – to challenge anti-rotation and core engagement
💡 These exercises can be progressed safely as your stability improves.
Strength Training for Back Pain
Think lifting weights is off-limits? Think again. Strengthening the whole body—not just your core—builds resilience and reduces the load placed on your lower back.
We focus on:
- Functional strength for daily movement
- Targeting glutes, legs, shoulders, and upper back
- Controlled, progressive loading to reduce risk and improve outcomes
Mobility & Stretching: Releasing Tension Around the Spine
Mobility and stretching are essential parts of your lower back care plan. Many back pain issues are aggravated by tight hips, hamstrings, or glutes, which can pull on the pelvis and strain the lumbar spine.
Key areas to stretch:
- Hamstrings
- Hip flexors and quads
- Glutes and piriformis
- Lower back (gently!)
A daily stretching routine can significantly reduce discomfort and restore range of motion.
Not All Movement Is Helpful—So Get the Right Advice
Certain movements may aggravate pain if done incorrectly or at the wrong time. That’s why it’s important to be guided by a qualified Exercise Physiologist who can:
✔ Assess your movement and pain triggers
✔ Prescribe appropriate exercises
✔ Monitor your progress and make changes safely
Got questions about your back pain?
Contact our expert team or book your assessment
Final Thoughts
You don’t have to live with back pain—and resting isn’t the solution. At The Active Studio, we believe in the power of movement to heal, strengthen, and give you back control. With expert guidance and a tailored plan, you can move more, hurt less, and live better. Book a session with an Exercise Physiologist
