Stop Protecting Your Low Back

Your back isn’t fragile. It’s strong, adaptable, and built for movement.

Over 50% of people who complete structured strength training after low back pain report fewer flare-ups and longer-lasting relief (British Journal of Sports Medicine, 2021). 

So why do so many rehab plans still emphasise rest and protection?

In this blog, Jesse Lewis challenges the outdated narrative around back pain. He explains why progressive loading — not avoidance — is key to recovery, and how building confidence through movement can change everything.

What you’ll learn

💡 Why the “protect it” mindset may be holding you back

💡 How recovery parallels cardiac rehab and bone healing

💡 The missing step in most physical therapy programmes

Need help finding the right next step for your recovery?
Reach out - we’re here to help you get stronger, not more cautious.

Feeling stiff or tense in your lower back? You’re not alone—and we’ve got your back (literally). These three simple stretches are a great place to start:

1. Lower Trunk Rotation – Gently rock your knees side to side while lying on your back. Great first thing in the morning even before getting out of bed.

2. Cat-Cow – Move through spinal flexion and extension on hands and knees while syncing with your breath.

3. Child’s Pose with Side Stretch – Reach forward, then slowly walk your hands side to side for a deep, targeted release.

Whether you’re recovering from an injury or just feeling tight, these movements can help you feel better fast.

Contact us to learn more about how our services can support your journey.

The District Performance & Physio Team

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