Move your way to relief: How exercise can help ease lower back pain

Lower back pain is incredibly common—about 80% of Australian adults will experience it. While it can be frustrating and painful, the good news is it’s usually not caused by anything serious. In fact, staying active is often one of the best ways to recover and prevent future issues.

At Brown & Ross Exercise Physiology, we know how scary pain can feel. But with the right support, movement can become your ally in recovery and long-term health.

Why Exercise Helps

Contrary to what you might think, too much rest can slow healing. Gentle movement can:

• Reduces pain and stiffness by encouraging blood flow and relaxing tense muscles

• Keeps you moving so you don’t lose muscle strength and fitness while recovering

• Improves your mood—staying active can reduce feelings of stress, anxiety, and depression

• Prevents future flare-ups by improving spinal mobility and strengthening your core

  
  

Safe Ways to Stay Active

Not every type of exercise is suitable for someone dealing with back pain. The key is to stay as active as you can, without pushing through sharp or worsening pain. What “active” looks like depends on your starting point and what you enjoy.

To prevent future pain, focus on:

• Walking – a gentle way to stay mobile and build endurance

• Swimming or water walking – supports your joints while allowing you to move freely

• Cycling – low-strain cardio that can keep your fitness levels up

• Yoga, tai chi, or gentle stretching – promotes flexibility, balance, and mental calm

• Dancing – yes, even light dancing can be therapeutic and fun!

As you start to feel better, you can gradually increase how much and how hard you exercise—this is known as exercise progressions. For example, if walking helped you through the painful stage, walking a little farther or at a brisker pace could be your next step forward.

Common Concerns—And Our Solutions

We get it—when your back hurts, the last thing you want to do is move. Here are a few common concerns and how we help our clients manage them:

• “I’m afraid of making the pain worse.” That’s completely normal. But with the right guidance, movement is not only safe—it’s healing.

• “I don’t know which exercises are safe for me.” That’s where we come in. We’ll create a tailored program that fits your needs and goals.

• “I haven’t exercised in ages.” No problem! You don’t need to be fit to start—you just need to start. Every small step counts.

How We Can Help

At Brown & Ross, we offer:

✅ Comprehensive assessments to understand your condition, lifestyle, and goals

✅ Tailored exercise programs that adapt as you recover and grow stronger

✅ One-on-one support to guide, encourage, and adjust your plan as needed

✅ Education and motivation to help you understand your body and feel empowered

Whether you're managing current pain or aiming to prevent it, we’re here with expert support every step of the way.

Ready to move forward? You don’t have to let lower back pain hold you back. With the right guidance and a movement plan that suits you, it’s possible to regain control, reduce discomfort, and feel like yourself again.

Reach out to the friendly team at Brown & Ross Exercise Physiology today and book a consultation. Let’s move forward—together.