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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. Increasing overall trunk strength and stability can help support the spine, increase flexibility and improve mobility, all of which help reduce pain and improve overall function. Those who engage in strength and mobility exercises have been found to experience greater benefits for their back pain in comparison to those who do not exercise.

Types of exercise for back pain

Mobility

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.

Cardiovascular

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

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.

How our clinical exercise programmes work

Our personalised plans start where you are and build at your pace. From your first consultation to regular one-to-one sessions and simple at-home exercises, every step is designed to help you move more comfortably, build strength and confidence, and progress safely and steadily.

Initial consultation & assessment

Personalised program delivery

One-to-one sessions

Home practice and check-ins

A relaxed chat about your health history, medications and goals, plus a gentle movement check you can do in everyday clothes. We agree on priorities together.

A clear plan built around what matters to you, focusing on strength, mobility, cardiovascular fitness and balance. It fits your routine and any medical considerations.

Regular sessions at home or a suitable local space. We adjust to how you’re feeling on the day and progress steadily. Suitable for chronic disease management, post-surgery exercise and joint pain support.

Short, simple exercises to keep you moving between sessions. We check what’s changing, tune the plan, and (with your permission) liaise with your GP, physio or consultant so care stays joined up