Exercises for Back pain by Sports Injury Physio

About this course

Back pain can turn everyday tasks into calculated risks: sitting through work, lifting a grocery bag, getting through a workout, or returning to a run after a flare-up. This free online physiotherapy course is designed to help you rebuild trust in your back with practical, evidence-informed exercises and clear decision-making. Instead of relying on quick fixes or rigid braces, you will learn how to use movement, gradual strengthening, and smart habits to reduce irritation and improve resilience over time.

You will explore how to choose the right starting point when pain shows up, especially after long periods of sitting or following an acute strain. The course guides you through mobility work and stretches that can ease stiffness, then progresses into strategies that protect your spine during daily movement. A key focus is learning how to activate the deep core for support, build strength without provoking symptoms, and recognize what an appropriate progression feels like as your tolerance improves.

If you train in the gym or want to get back to running, you will learn how to reduce the risk of re-injury with better warm-ups, safer technique choices, and programming that matches your current capacity. Posture is addressed in a modern way: rather than chasing a perfect position, you will learn strategies to improve comfort and reduce strain, including approaches for managing hyperlordosis and optimizing ergonomics at your desk.

The course also covers common nerve-related symptoms, such as sciatic tension, helping you understand when sensitivity may be playing a role and how targeted exercises can support mobility and confidence. Finally, you will see how pain psychology influences recovery, with practical strategies to lower protective pain responses so you can progress safely and consistently. By the end, you will have a clearer plan for moving better, training smarter, and returning to the activities you enjoy with less fear and more control.