Persistent Lower Back Pain: How Movement and Strength Training May Help
Persistent lower back pain can affect many parts of everyday life. Sitting at your desk, getting out of the car, bending down to pick something up or going for a walk along the beach can become uncomfortable or frustrating.
If you have tried resting, stretching or massage but find that your discomfort keeps returning, you may be wondering what else you can do to improve your movement and get back to the activities you enjoy.
For some people, appropriately tailored exercise and strength training can form a useful part of managing persistent lower back pain. The key is finding an approach that considers your individual circumstances, current abilities and goals.
At PT Biomechanics in Buderim on the Sunshine Coast, I provide individualised personal training for people who want to improve their movement, build strength and develop greater confidence in everyday activities.
Why Can Lower Back Pain Persist?
Lower back pain can have many contributing factors. These may include physical demands, changes in activity levels, previous injuries, stress, sleep and other individual circumstances.
There is not always one obvious cause, and the experience of pain can vary considerably from person to person.
When movement becomes uncomfortable, it is understandable to avoid activities that seem to aggravate the problem. However, reducing activity for an extended period can sometimes lead to a decline in strength, fitness and confidence with movement.
This can make everyday tasks feel more challenging than they once did.
The goal is not to ignore pain or push through discomfort at all costs. Instead, it is to find an appropriate starting point and gradually build your capacity to move and exercise in a way that suits your needs.
Can Movement and Strength Training Help?
Exercise and strength training may help some people with persistent lower back pain improve their physical capacity and confidence with movement.
Depending on your individual circumstances, a suitable training program may focus on:
Building strength: Developing the physical capacity needed for everyday tasks and recreational activities.
Improving movement confidence: Becoming more comfortable with activities such as bending, walking, standing and getting up from a chair.
Developing balance and coordination: Practising controlled movements that support everyday physical activities.
Increasing activity tolerance: Gradually working towards spending more time walking, standing or participating in activities you enjoy.
Establishing a consistent routine: Finding manageable ways to stay active and maintain your physical capabilities over time.
Progress does not always happen in a straight line. Some days may feel easier than others, and your training may need to be adjusted as your abilities and circumstances change.
The aim is to develop a practical, sustainable approach to exercise rather than relying on a single stretch or exercise to solve everything.
Looking at Movement as a Whole
At PT Biomechanics, I take an individualised approach to movement and exercise programming. I consider how your physical capabilities relate to your goals and everyday activities.
My approach looks at fundamental human movements, including standing, walking, running and throwing, alongside strength, balance and coordination. Depending on your needs and abilities, training may incorporate exercises that help you develop greater control, strength and confidence in everyday movement.
The aim is to help you build the physical capacity to participate in the activities that matter to you.
There isn't one perfect movement pattern or exercise that will resolve everyone's back pain. Your training should reflect your individual circumstances, current abilities and goals. A movement assessment can help guide exercise selection, but it cannot diagnose the medical cause of pain.
Why Individualised Training Matters
Two people experiencing lower back pain may have very different needs.
One person might want to feel more comfortable walking around the neighbourhood, while another may want to return to the gym, enjoy gardening or manage the physical demands of work.
Their starting points, exercise experience, confidence and physical capabilities may also differ.
An individualised training program considers these differences rather than applying the same exercises and expectations to everyone.
At PT Biomechanics, training is adapted to your goals, current abilities and exercise experience. Exercises can be introduced progressively, with adjustments made as needed.
The intention is to help you develop strength and physical capacity at a manageable pace, without assuming that everyone needs the same program.
What If You've Already Tried Physiotherapy, Massage or Stretching?
If you have already tried different approaches to managing lower back pain, it can be frustrating when the benefits do not last as long as you hoped.
Massage and stretching may help some people feel more comfortable, while healthcare practitioners may recommend specific exercises or other forms of care depending on the situation.
Personal training offers a different focus: developing strength, physical capacity and a consistent exercise routine that supports your individual goals.
Depending on your circumstances, personal training may complement advice from your healthcare practitioner. It should not replace appropriate medical assessment or treatment when these are needed.
If you are already receiving care, relevant recommendations from your healthcare team can help inform your exercise program.
When Should You Seek Medical Advice?
Although exercise can be appropriate for many people experiencing persistent lower back pain, it is important to recognise when professional medical advice is needed.
Speak with a healthcare practitioner if your pain is new, worsening, unexplained or significantly affecting your daily activities, particularly if you have other symptoms or concerns.
Seek emergency medical care if you develop new problems controlling your bladder or bowel, numbness around the groin or saddle area, or significant or rapidly progressing leg weakness. These symptoms can indicate a serious medical problem requiring urgent assessment.
A personal trainer can help you work towards your exercise goals, but diagnosing the cause of back pain falls outside the role of personal training.
Take the Next Step Towards Better Movement
Living with persistent lower back pain can make it difficult to know how much to move, which exercises to try and how to build strength without making things worse.
You do not necessarily need to start with an intense workout or a complicated exercise routine. A more useful first step may be understanding your current abilities, identifying your goals and developing a manageable plan for progressing your exercise.
At PT Biomechanics in Buderim, I provide individualised personal training for people who want to improve their movement, build strength and develop greater confidence in their physical abilities.
If you are on the Sunshine Coast and would like to discuss your goals and whether personal training may be suitable for you, I invite you to get in touch.
Contact PT Biomechanics to discuss your training goals:
https://www.ptbiomechanics.com.au/contact
PT Biomechanics provides personal training, not medical diagnosis or treatment. Exercise suitability and progress vary between individuals. Seek advice from an appropriate healthcare practitioner about persistent pain or concerns regarding your health.