Back pain is one of the most common reasons people stop exercising or avoid the gym altogether. If you’ve ever worried that strength training might make your back worse, you’re not alone. Many adults over 40 feel hesitant to move after an episode of pain, especially if it has flared up before.
The good news is that when done properly, strength training is often part of the solution rather than the problem.
Why Avoiding Movement Often Makes Things Worse
When back pain shows up, it is natural to want to rest or stop moving. Short periods of rest can be helpful, but avoiding movement long term often leads to more stiffness, weakness and reduced confidence in how your body moves.
Over time, this can make everyday tasks feel harder and increase the likelihood of pain returning. The goal is not to push through pain, but to rebuild strength and trust in your body gradually.
How Strength Training Supports Back Health
A well designed strength program focuses on more than just the muscles around your spine. Strong glutes, legs and core muscles help share the load and reduce stress on the lower back during daily movement.
Strength training also improves posture, coordination and control. This makes activities like lifting, bending and standing for long periods feel more supported and less threatening.
Why Individualised Training Matters
Not all back pain is the same, which is why a one size fits all approach rarely works. For adults over 40, it is important that training is tailored to your history, current ability and confidence level.
At Project Health & Fitness, we start with understanding how you move, what aggravates your symptoms and what you want to achieve. From there, exercises are progressed slowly and with close supervision, so you feel safe and supported every step of the way.
Building Confidence Through Movement
Strength training for back pain is not about lifting the heaviest weights. It is about learning how to move well, building resilience and gaining confidence in your body again.
If you have been held back by back pain and are unsure where to start, we would love to support you.