One of the questions I get asked quite a lot is from people who’ve struggled with ongoing back pain and are finally starting to feel better, but they’re nervous about getting back into exercise.
It’s a case of, “I know I need to strengthen my core, but every time I do too much my back flares up again. How do I know what’s enough without overdoing it?”
It can be a really frustrating place to be because you know exercise is one of the best things you can do for your body, but when you’ve had a back injury, it’s completely understandable that your confidence takes a knock.
The last thing you want is to end up back where you started!
Now you don’t need to throw yourself into hour-long workouts or join the local reformer Pilates to improve things. Little and often almost always wins and giving your body chance to gradually adapt is far more effective than trying to rush the process.
Of course, everybody’s injury is different, so I’d always encourage you to work alongside your GP, physio or healthcare professional, especially if your symptoms are new or changing. But if you’re at that stage where you’re rebuilding your confidence and wondering how to structure your exercise, here’s exactly what I’d recommend.
The biggest mistake I see
One of the biggest mistakes I see is people going to one extreme or the other. They either stop moving completely because they’re frightened of making things worse, or they try to jump straight back into the workouts they were doing before they injured themselves.
Neither tends to work particularly well.
Our bodies are incredibly clever and movement is actually one of the best things for most people with persistent back pain.
The key is choosing the right type of movement and building it up gradually.
Your body will usually give you little warning signs if you’ve done a bit too much, so the most important thing you can do is learn to listen to those signs rather than ignoring them.
If something doesn’t feel right during a workout, stop. That doesn’t mean you’ve failed or that exercise isn’t for you. It simply means your body’s asking you to modify something. Go back a step, swap the exercise, or leave it there for the day. There is absolutely nothing to be gained from pushing through pain.
Sometimes your back won’t complain until later that day or even the following morning, and that’s okay too. If you do get a flare-up afterwards, this is where I always talk about my 2 day / 2 week rule. Give it a couple of days to settle whilst keeping yourself gently moving with something like walking. If it settles, fantastic – just ease yourself back in. If it’s still bothering you after a couple of weeks, that’s the point I’d be checking back in with your healthcare professional.
Where I’d start if you were one of my members
Whenever someone joins the Lorna Marie Fitness Squad with a history of back pain, I don’t throw them straight into everything. We build from the inside out and that starts with the deep core.
When people hear the words “core workout”, they often picture endless sit-ups or trying to get a six-pack, but that’s not what we’re talking about here at all. Your deep core muscles sit much deeper than that and act like your body’s natural support system, helping to stabilise your spine every time you move.
That’s why I’d make your Deep Core Rebuild sessions the one thing you commit to every single week.
The lovely thing is they’re only around 15 minutes long, so they’re really manageable, and I’d much rather you did those consistently than tried to squeeze in lots of harder workouts that your body isn’t quite ready for yet.
One thing I would say is don’t feel any pressure to race through the programme. I think we sometimes get into the mindset that we have to complete Episode 1 before moving onto Episode 2, then Episode 3, as quickly as possible, but there really isn’t any prize for finishing first! Stay on an episode until it feels comfortable. If you need to repeat the same one for several weeks, that’s absolutely fine. The goal isn’t to tick boxes; it’s to build confidence.
Pilates is your best friend
Once you’ve got your Deep Core sessions into your routine, I’d start adding one Pilates class each week as well.
I’m a huge fan of Pilates because it teaches your body to move with control. You’re working on posture, balance, stability and strength all at the same time without feeling like you’re battering your body. It’s one of those types of exercise where the benefits often creep up on you. You suddenly realise you’re standing taller, moving more confidently and everyday jobs feel easier than they used to.
As you become stronger, you might decide you’d like to do two Pilates sessions a week, but there’s absolutely no rush.
Don’t forget mobility
Strength is only one piece of the puzzle. If your muscles are feeling tight and stiff all the time, that can affect the way you move as well.
I’d make sure you have something in your week that’s focused on helping your body release and move. That might be one of our Yoga classes, a mobility session, a back release workout or simply taking your time with the stretches at the end of Pilates if you’re feeling tight from the back strength work. It doesn’t have to be complicated. You’d be amazed how much difference a little bit of regular mobility work can make.
Gradually rebuild the rest of your strength
Once your core is starting to feel stronger and your confidence is growing, that’s when I’d begin building up the rest of your body too.
Strong glutes, strong legs and a strong upper back all play a huge role in supporting your posture and taking pressure away from your lower back during everyday life. Think of it as building a team around your back that’s there to support it.
Again, there’s no need to rush. Consistency will always beat intensity.
So what might a week look like?
If you enjoy doing around 20 minutes of exercise, five days a week, I’d probably structure things something like this:
One full body strength session, one 15 minute Deep Core session, one lower body strength workout, one upper body or back-focused strength workout and one Pilates class.
Could you do more? Of course.
Would I? Probably not just yet.
I’d much rather see you finishing each week feeling good, building confidence and wanting to come back for more than constantly wondering if you’ve overdone it.
One last thing…
If you’ve had back pain for a while, it’s very easy to lose confidence in your body. You start questioning every little ache and wondering whether you’re doing the right thing, and that can become exhausting.
That’s one of the reasons I love our community so much. Sometimes you don’t just need a workout, you need someone to ask, “Does this sound normal?” or “Should I keep going?” You need reassurance from people who’ve been there themselves and a coach who can help guide you when you’re not quite sure what the next step should be.
Recovering from a back injury isn’t about finding the perfect exercise programme. It’s about consistently doing the right things, listening to your body and trusting that those small steps really do add up.
Remember, the only workout we ever regret is the one we didn’t do… but equally, there’s absolutely no medal for doing too much too soon. Build your body up gradually, celebrate the little wins along the way and trust the process. You’ll probably be surprised how much stronger you feel in a few months’ time than you do today.
Ready to rebuild your confidence?
The Lorna Marie Fitness Squad is currently closed for the summer, but we’ll be opening our doors again in September.
If you’d like expert guidance, safe workouts designed to help you build strength gradually and a lovely community of women cheering you on every step of the way, pop your name on the September waiting list. We’d absolutely love to welcome you. Just email me at lorna@lornamariefitness.co.uk
🎧 Want to hear the full, no-fluff fitness Q&A? Listen to the complete episode over on our YouTube Podcast Channel or stream it directly on Spotify!
