You Can Change Your Back Pain

You CAN change your back pain!

The biggest hurdle people have that I come across is believing that they have to live with it….and whilst the underlying ‘issue’ of a degenerative disc or facet joint may not be ‘changeable’ .. how you manage it and what you do is completely on you.

That’s what is soooo frustrating.

You go to the GP or your specialist and hear that you have a degenerative disc, or a worn out facet joint and there’s nothing they can do about it.

Which is true- once you have bony changes or wear and tear – you cant do much about the damage that has occurred….but that doesn’t mean STOP AND DO NOTHING…

People hear different things.

Most hear – that’s it – you cant change it – you have to love with it – give up your sport and activity that hurts….and so they do.

But then that leads to a downward spiral.

You’re in pain so you don’t do anything. Now the fear fact that you are resting and inactive means you don’t use your muscles. so they waste and become more inactive.

Most importantly – the CORE MUSCLES – and think of these as your posture muscles – not your six pack muscles which is where most people go wrong.

As you get weaker and more inactive – the small muscles of the ‘core’ that support the vertebrae get weak and stop working – this means you then take over with your big back muscles such as the hip flexors, the QL and your big spinal muscles which then compress you even further.

As this happens – pain gets more intense and the forces are more intense through the lower back – so you rest more and get weaker and so on and its self fulfilling.

You cant exercise to build up your core because most choose boot camp and core work, and then they get more sore… so you end up in that cycle of exercise is supposed to help but it makes you worse, so you reinforce that you shouldn’t be doing anything!

It’s so frustrating!


Someone who can assess you properly and tell you EXACTLY which bits are working or not working and guide you through reducing the level of work those big muscles do – and then getting those small deep muscles to function.

Some do this well – by doing releases, trigger work, foam roller – but then go back to their normal pain state because they’ve forgotten the re activation and strengthening of the deep muscles!

I truly believe that any one with back pain can be more in control and reduce their pain levels.

Whilst we can’t make everyone pain free completely all of the time – we can certainly do a massive amount towards getting you in a much better place.

The choice is yours.

Pick an expert who knows their stuff and gives you a specific program to do with what ever manual and physio support you may need.

Or continue to lead yourself further away from your goal by trying a myriad of things in a haphazard way that ‘may help’.

I see so may personal trainers and massage therapist claiming to solve your back pain for you – because they release the muscles that are tight or in spasm and you feel good for  a few days, or they build up your muscles but you can’t get past a certain point.

That;s not long term strategy – that’s just solving and managing your current symptoms…

You should know:

  • what is your problem – specifically
  • what to do about it – plan of action
  • what will make it worse
  • what to avoid
  • what muscles you need to build up
  • what muscles you need to stretch
  • what muscles you need to balance
  • what posture type you are
  • how to move into a better posture type

Most say –

I’ve been told I  have poor posture – so what’s poor about it and where do you need to be?

I have weak glutes – which ones and what do you need to do to strengthen them

I have a weak core – which bit – and what are you doing to work that bit – can you activate it proficiently and know what you are doing?

Planks and lunges are not rehab. they are global strength work and non specific – they are back end  strength and conditioning – not front end I have back pain starter exercises.

You want to change your back pain- get well enough and strong enough to cope with boot camp – boot camp and personal training should NOT be your go to if you have severe pain as you dont know what you are doing that could make things worse.

Many come to us just to ensure they are doing the right thing and may not need physio or specific help – just the knowledge that they are on the right course and on the right track.

You most certainly DO NOT have to put up with pain – but you most certainly DO need to get the right information and the right direction to ensure you are doing the right things…. and many do not.

We see clients in studio – in Hillarys WA. call us on 08 9306 8819 – even if you just want a quick chat yo see if we can help you – or email


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About Saree Hewlett (149 Articles)
Saree has 20 + years as a physio, training in the UK and completing her Masters in Manual Therapy in Perth, UWA. She has integrated Pilates into her practise having trained in the Polestar method and currently owns and runs two Studios in Perth's Northern Suburbs. A previous international Artistic Skater she understands the needs of sports people and also those suffering from chronic pain and reduced function - we all want the same thing - to be the best we can be! She is married with two active young boys!

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