If you’ve been living with lower back pain, the thought of starting exercise can be intimidating. Maybe you’ve tried before and ended up sore for days. Maybe someone told you to “be careful” or “just rest.” Or maybe you’re worried that one wrong move could make everything worse.
If that sounds familiar, you’re not alone.
At Adaptive Physiotherapy & Massage in Booragoon, we see this fear every week — and it’s completely understandable.
But here’s the good news: avoiding movement isn’t the solution. In fact, the right kind of movement is one of the most effective ways to manage and reduce lower back pain — and physiotherapy can help you do it safely.
Why the Fear of Exercise is So Common
When your back hurts, your body naturally tries to protect itself. You might move more stiffly, avoid bending or twisting, and stop doing certain activities altogether. While this is a natural response, over time it can create more problems:
Muscles weaken from lack of use
Joints become stiffer and less mobile
Confidence drops, making you more hesitant to move
Pain can actually increase because your body becomes less resilient
And if you’ve had a flare-up in the past after exercising, it’s easy to associate movement with danger.
Why Rest Alone Isn’t the Answer
A short period of rest can be helpful if your lower back pain flares up, especially if it’s very acute. But relying on rest long-term can lead to a downward spiral:
You move less
Your muscles lose strength
Your back loses support
You become more prone to future injury
That’s why modern physiotherapy for lower back pain focuses on gentle, guided movement — designed to rebuild strength, mobility, and confidence without pushing you into pain.
Movement as Medicine — But It Must Be the Right Kind
Not all exercise is good for a sore back. Jumping into random stretches from the internet, heavy lifting, or high-impact workouts can sometimes make symptoms worse.
That’s why a tailored physiotherapy plan is so important. A qualified physio can:
Identify which movements are safe for your specific back issue
Teach you how to move in ways that protect — not stress — your spine
Progress your exercises at the right pace so you keep improving without flaring up
Give you confidence in your body again
How Physio Keeps You Safe While You Move
At Adaptive Physiotherapy & Massage, we take a careful, step-by-step approach to back rehab:
1. Thorough Assessment
We start by looking at your posture, movement patterns, flexibility, and strength. We also discuss your daily activities, medical history, and previous flare-ups so we know exactly what we’re working with.
2. Gentle, Targeted Exercises
We begin with low-impact movements to ease stiffness and start rebuilding your core and glute strength — two key areas that support your lower back. These are pain-free, controlled, and tailored to your comfort level.
3. Close Supervision
Your physio works alongside you to make sure your technique is safe and correct. This reduces the risk of re-injury and ensures you’re getting the most from each movement.
4. Gradual Progression
We slowly increase the challenge — whether that’s adding light resistance, improving range of motion, or working on balance — so your back becomes stronger and more resilient over time.
5. Education for Everyday Life
We show you how to move, bend, and lift in ways that protect your back outside the clinic, so you can feel confident at home, at work, and during your hobbies.
What Safe Back Rehab Looks Like at Our Booragoon Clinic
Our approach to lower back pain rehab is designed to help you feel calmer, stronger, and more in control.
The clinic is quiet and welcoming — no loud music or intimidating gym crowds.
You’ll work one-on-one with an experienced physio who understands back pain in adults over 50.
Your plan is completely personalised, based on your starting point and your goals.
We combine hands-on treatment (if needed) with movement-based rehab so you get both short-term relief and long-term results.
Overcoming the Fear of Re-Injury
One of the most important parts of recovery is rebuilding trust in your body. Fear can lead to tense, guarded movements that actually put more strain on your back.
With physiotherapy, we reintroduce movement gradually — starting with the simplest, safest exercises. As your strength and mobility improve, so does your confidence.
Many of our clients tell us they not only feel less pain, but they’re also less anxious about hurting themselves.
A Success Story from Booragoon
Take Mark, 64, who came to us after avoiding the exercises and activities he loved for two years because of a back injury. He was worried that even gentle exercise would cause another flare-up.
We started with a short program of gentle mobility work, light core activation, and postural training. Within a few weeks, Mark noticed he could stand for longer without discomfort. After a few months, he was back to gardening and walking along the river — activities he thought were off-limits for good.
Why Choose Adaptive Physiotherapy & Massage in Booragoon
If you’re looking for a physio who understands the challenges of lower back pain, especially in people over 50, here’s what you’ll find with us:
Experienced physiotherapists who specialise in back pain and movement rehab
A non-intimidating clinic environment in Booragoon, close to Melville, Myaree, and Alfred Cove
Personalised programs — no generic exercise sheets
A balance of hands-on care and guided exercise to treat both symptoms and causes
Education and ongoing support so you can manage your back health long-term
It’s Time to Move Forward — Safely
If you’ve been holding back because you’re afraid of making your back worse, we want you to know: there’s a safer way forward.
With the right guidance, you can move without fear, strengthen your back, and get back to the things you enjoy.
Book Your Lower Back Pain Assessment Today
📍 Visit us at Adaptive Physiotherapy & Massage, Booragoon
📞 Call (08) 9468 3555
💻 Book your physio appointment online
Let’s help you move with confidence again — one step at a time.
