If you’re currently suffering or ever have suffered from lower back pain, you’ll know how frustrating it can be. The littlest movements can set it off, and even after prolonged periods of rest, the pain comes back straight away.

If you’re ready to say goodbye to back pain forever, the answer lies in finding a rehabilitation program that’s catered to you. By doing this, you’ll figure out the underlying cause of your pain and be given exercises and stretches to not only relieve your pain but prevent it from coming back. Keep on reading to find out if your next step is signing up for a lower back pain rehabilitation program.


Causes of pain in the lower back and how to know if your back pain is serious. 

Investigating and narrowing down the cause of back pain can be no easy task. Sometimes a link is certain, like a tweak when you’re lifting weights. However,

sometimes a bad habit you’re not even aware of can slowly cause back pain over weeks or even years.

While a muscle imbalance in the abdominal is the most common source of back pain, others include:

  • Poor posture
  • Faulty ergonomics
  • Faulty lifting techniques
  • Visceral-Somatic Reflex
  • Spinal fractures, tumours or infections
  • Degenerative disease

Acute back pain is typically caused by a sudden movement or a change in exercise and will go away with rest and rehabilitation within six weeks. Chronic back pain can be caused by bad habits, spinal infection or degenerative disease and lasts much longer. Chronic back pain tends to come and go, often without a known link.

sore lower back pain



If you’re experiencing symptoms similar to persistent fevers, blood in stool or urine, balance problems, pain at night or progressive worsening of pain despite relative rest – it’s best to see a doctor straight away.




However, even if your back pain doesn’t tick these boxes, it doesn’t mean you’re in the clear. Any pain that lasts longer than a few days and reduces your quality of life should be looked at. No matter your age and no matter your job, you should never have to live with back pain. 

Choosing the best rehabilitation program for your lower back pain. 


The internet is bursting with exercises and rehabilitation programs to help relieve lower back pain. While it can be tempting to forgo seeing a professional and sticking to YouTube programs, you’re increasing your risk of chronic back pain or making your injury worse. 

Instead, it’s best to choose a practitioner who is treating you as an individual. Every back pain is different, and no one-size-fits-all rehabilitation program should ever be used. By choosing a C.H.E.K Coach, you’ll be given a comprehensive assessment to identify the cause of your back pain. From here, you’ll learn exercises catered precisely to your injury that will help stretch and strengthen the appropriate muscles. By identifying the cause of your pain, you’re much more likely to eliminate back pain in the long run. CHEK Exercise Coach


Stretching, stabilising, strength and conditioning programs to relieve low back pain.


Contrary to what you may believe, resting your back and succumbing to your couch for long periods is not a solution to back pain. As soon as you return to activity, your pain is much more likely to return. On the same note, pain medicine or a one-off appointment with a chiropractor or physiotherapist may relieve pain in the short term, yet you’re unlikely to fix the underlying cause.


On the other hand, by choosing a C.H.E.K Practitioner, you’ll be given a range of exercise and a short-term and long-term plan to not only reduce your back pain but to prevent it from coming back. Common exercises you may be given include core strengthening exercises, hamstring stretches, wall sits, bird dogs and glute bridges. It’s essential to ensure you know how to do each of these exercises correctly and target the muscles you intend to strengthen.


Long term prevention and rehabilitation to minimise recurring lower back pain.


After your back pain has gone, it’s tempting to return to normal life and forget about the exercises and knowledge you were given. Unfortunately, by doing this, you’re almost guaranteeing your back pain will return. Prevention exercises are equally key to reducing back pain, and many can be done with minimal effort. We’ve listed our most impactful practices below: 

  1. Sit up straight and try your best not to slouch. If you find yourself slouching, add a sticky note to your computer screen or set a reminder on your phone every 15 minutes.
  2. If you tend to sit for long periods or sit at a desk for work, be sure to get up and walk around at least once an hour.
  3. Invest in a Swiss Ball to alternate with your desk chair. Even spending 10 minutes on a Swiss Ball will strengthen your core and help relieve back pain.
  4. Be sure to exercise regularly. Not only will it help keep weight gain away, but it’ll also strengthen your body and help prevent injuries.
  5. If possible, avoid sleeping on your back and instead sleep on your side.


Lower Back DiscomfortIs an Ergonomic Chair a Good Investment to reduce lower back pain?


Not shown on the list above, but an equally important prevention step is ensuring you’re comfortable while sitting – especially if you find yourself at a desk for hours at a time. Ordinary chairs can limit your movement and put pressure on your lower back. However, by investing in an ergonomic chair, you’re giving your body a chance to balance and sit correctly.


Ergonomic chairs are explicitly designed to prevent slouching and forward head posture and encourage proper hip and pelvis alignment. As a result, they’ll not only help relieve back pain but also prevent future back pain. Plus, without pain while sitting, you’ll be more productive and inevitably enjoy work more.


Ready to find a back pain rehabilitation program catered to you?


A simple consultation at Back Pain Auckland will answer your questions and set you on the path to eliminating back pain. With 18 years of back pain rehabilitation experience and many success stories, you’ll be in good hands to say goodbye to your back pain forever!