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If left untreated, back pain can worsen over time, making it harder to manage as we age. While managing back pain is often pushed to the bottom of the to-do list, addressing it sooner can help prevent long-term complications and improve your overall quality of life.

Exercise for back pain

Exercise plays a pivotal role in both reducing back pain and preventing future episodes. supporting the spine, increases flexibility, and improves mobility – all of which help reduce pain and improve overall function.

Research has shown that exercise reduces the risk of back pain by 33% and by 50% in individuals who engage in a range of exercise types compared to individuals doing no exercise (Gordon and Bloxham, 2016).

Types of exercise for back pain

Yoga, Pilates and Flexibility Training

Exercise which incorporates more stretching and mobility helps to relieve tension and compression in the low back, relieves pain, improves range of motion, and enhances muscle coordination to support spinal health. Aerobic exercise: Walking, swimming and cycling improve blood flow to the spine, strengthen surrounding muscles, aid in weight management and improves sleep quality – all of which help reduce back pain.

Strength Training

Resistance exercises using weights, bands or bodyweight help to strengthen the muscles in your back and core, reducing the strain on your back.

Kind words from our clients

"I found Longevity Health and Fitness in December 2021. At the time, I was recovering from an L5-S1 injury and was reluctant to start exercising again without an expert's guidance. I felt scared and needed to ensure that my movements were on point and I was not risking another injury, however I also missed exercising and knew I needed to start strengthening my lower body soon. I met Ally in early January 2022 and she certainly was the expert I needed! She listened to me and my concerns and slowly started building up my strength and confidence again, paying close attention to my posture and patterns, drawing my attention to little corrections I needed to make, whilst explaining body mechanics in layman's terms for me. Throughout the time we worked together, she was always patient, she would listen to my needs and offer firm but kind and informed advice. She is perfectly balanced between being considerate and gentle, but also encouraging, she is a professional and great fun to be around."
Vicky (48)

How we can help

Take control of your back pain and overall health with a personalised clinical exercise plan designed to help you effectively manage your back pain and improve your overall fitness. Our Exercise Physiologists specialise in helping clients through targeted exercise programs that are safe, effective, and tailored to your individual needs and goals.

Step 1: A comprehensive consultation

The process begins with an initial consultation and thorough movement assessment so that we can fully understand your medical history and how your current symptoms are impacting your day to day life.

Step 2: A customised exercise program

Once the movement assessment is complete, the Exercise Physiologist you will be working with will design a bespoke, engaging and dynamic exercise programme incorporating a combination of the recommended types of exercise for osteoarthritis. They will also take into any other fitness goals you have, as well as any other conditions you may be managing.

Step 3: Ongoing weekly sessions

Each week, you will have one or more live one-hour session(s) with your Exercise Physiologist, who will visit your home or coach you online based on your preferences.

Step 4: Home exercise support

Outside of the sessions, you can expect to be given an individualised home-exercise plan to complete in your own time and your Exercise Physiologist will provide encouragement, accountability and enthusiasm to help keep you on track.