Managing Low Back Pain: Why Movement Matters
- Christina at CF Fitness
- Aug 10
- 3 min read

Low back pain is far more common than many people realise. In the UK, anywhere from a few percent to nearly a third of adults are living with it right now — and around half of us will feel it at least once over a single year, even if only for a day. Over a lifetime, as many as 4 in 5 adults will experience some form of back pain.
It isn’t just an “older person’s” problem either. Back pain can start in childhood and often affects teenagers — whether from growth changes, schoolbags, or sporting demands. In adulthood, the highest rates are seen between the ages of 35 and 55, when work and life place the most strain on our backs. Sedentary office roles, stress, or heavy manual labour can all contribute. Later in life, age-related changes in the spine and degenerative conditions make it even more common.
To make matters more challenging, back pain often comes back — affecting between 44% and 78% of people more than once.
Why Rest Isn’t Always the Answer

If you’ve ever had back pain, you might have been told to “take it easy”. While rest can help in the short term, too much of it can actually slow recovery and increase stiffness.
Our backs are designed to move — and gentle, structured activity is now widely recognised as one of the best ways to help manage and prevent pain.
The Role of the Right Support and Guidance
Not all movement is created equal. When you’re dealing with low back pain, it’s important to get the right advice from qualified professionals such as physiotherapists, sports therapists, or exercise specialists. They can assess your posture, strength, flexibility, and movement patterns to tailor an exercise plan that’s safe and effective for you.
Good guidance means:
Knowing what movements to avoid during flare-ups
Learning safe ways to strengthen core and back muscles
Progressing gradually without overloading the spine
Improving posture and body mechanics for everyday activities
Structured Exercise for a Stronger Back
A well-designed programme often combines:
Gentle mobility exercises to keep joints moving freely
Core stability work to support the spine
Light strength training to build resilience in your back and hip muscles
Flexibility training to ease tension and improve range of motion
By moving regularly — with the right structure and at the right intensity — you can not only reduce pain but also improve your confidence in using your back again and minimising the chance or pain returning in the future.
Final Thoughts
Low back pain can be frustrating, but it doesn’t have to control your life.
With the right blend of professional support, targeted exercises, and a focus on movement rather than prolonged rest, you can manage discomfort and build a healthier, stronger back for the future.
Remember: the key is not just to move — but to move well.
Christina is a specialist personal training and holds a Level 4 qualification in Physical Activity and Lifestyle Strategies for Managing Low Back Pain as well as being qualified to work with clients with long term conditions and clients who are referred by their medical professional. Book a FREE consultation with Christina and find out how we can work together to build your strength and improve your day to day functionality.
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