Exercise for Back Pain:
What Everyone Should Know
Lower back pain is common, but research shows it is rarely caused by serious damage. Rest, scans, and hands-on treatment alone often don’t provide lasting results. The most effective approach is exercise-based rehabilitation, which restores strength, confidence, and long-term recovery.
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What the research tells us about back pain:
Most back pain is not caused by serious damage, even when it feels severe.
Scans often show “abnormalities” like disc bulges or degeneration that are common in people without pain.
Pain is influenced not only by tissue sensitivity but also by lifestyle, stress, sleep, and activity levels. Movement is safe, and avoiding activity can actually make pain worse over time. Back pain is rarely fixed by one-off treatments. Lasting improvement comes from active self-management.
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Why strengthening matters:
Exercise, particularly targeted strengthening, addresses the root issues of back pain more effectively than passive treatments. By improving the strength of the core, spinal stabilisers, hips, and legs, exercise reduces mechanical strain on the spine, improves posture and load tolerance, and restores confidence in movement. Strengthening also helps to retrain the nervous system, reducing sensitivity and breaking the cycle of pain and fear.
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Why hands-on treatment is not enough:
Massage or manual therapy can provide temporary relief, but they do not address the underlying causes of back pain. Without building strength and movement capacity, pain often returns. The research is clear: long-term outcomes are significantly better when exercise is at the centre of treatment, not on the sidelines.
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The role of Exercise Physiologists:
Accredited Exercise Physiologists (AEPs) are uniquely trained to deliver this evidence-based approach. They assess individual needs, identify movement patterns contributing to pain, and design personalised strengthening programs that are safe, progressive, and tailored to daily life demands. This active approach empowers people to not just manage their pain, but to take control of it.
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In short:
Back pain is best treated by moving, not just resting. Strengthening is the most effective way to reduce pain, restore function, and prevent flare-ups. Hands-on treatments may provide comfort, but they are not the long-term solution. The evidence is clear: the path to a healthier back is built on movement, confidence, and strength.
