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Managing Chronic Low Back Pain: Why Exercise Matters More Than You Think

Written by Trent Brock

Low back pain (LBP) is one of the most common health challenges Australians face, affecting between 40% and 85% of people at some point in their lives. It’s not just a personal inconvenience—it’s a major public health issue that limits mobility, reduces quality of life, and contributes to significant economic costs through healthcare and lost productivity.

In Australia, musculoskeletal pain—including chronic low back pain—is a leading cause of disability. Initiatives like painHEALTH, developed by the WA Department of Health, provide evidence-based resources to help Australians manage pain through self-care, education, and clinical support.

Exercise: A Proven Strategy

Exercise is one of the most effective tools for managing chronic low back pain (CLBP). A recent meta-analysis by researchers at Macquarie University found that physical activity, especially when combined with psychological therapies like mindfulness and cognitive behavioural therapy, offers long-term benefits for people with back pain.

While no single type of exercise stands out as universally superior, posterior chain resistance training (PCRT)—which targets the muscles along the back—has shown excellent results, particularly when sustained for more than 12 to 16 weeks.

Effective programs often include a mix of resistance, stabilisation, Pilates, and aerobic exercises to improve motor control and reduce spinal load.

Structuring Your Exercise Program

To ensure safety and maximise results, exercise should follow a structured progression:

  • Begin with stabilisation exercises before introducing strength work.
  • Start with trunk-supported movements before progressing to unsupported ones.
  • Use short resistance moment arms before longer ones.
  • Begin with partial range of motion and gradually move to full range.
  • Start with bilateral exercises before advancing to unilateral ones.

This systematic approach helps build a strong foundation, reduces injury risk, and improves long-term outcomes.

Staying Active with Chronic Conditions

Queensland Health offers practical advice for staying active with chronic conditions, including CLBP. Their guidance emphasises the importance of tailoring exercise to individual needs, starting slowly, and seeking professional support when needed.

A Personalised Path Forward

Managing chronic low back pain is achievable with the right guidance and commitment. A personalised, evidence-based exercise plan that respects these principles can significantly improve pain, function, and overall quality of life.

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Walter White

Manager of good vibes
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Being active has taken on a whole new meaning and I am 100% here for it. I like to fink I’m pretty active, and I keep up de vibes during team meetings – just making sure everyone’s hands are always moving (across my butt) because I know dat any exercise is good exercise. I keep close to everyone, real close, just to keep dem on their toes when dey walk by too.
Fings are always better when I am der so if you need some good vibes, I will be der for you.
Brb just going to have a snooze.
Love and licks,
Wally

Ailish Rice

Exercise Physiologist
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I have always imagined I would go into a career that combined my passion for exercise with the opportunity to help people, and I found my perfect match in Exercise Physiology!
My role has progressed over the last few years, from coaching gymnastics, to becoming a strength and conditioning coach, and now an Accredited Exercise Physiologist.
As Be Physiology, I can apply my knowledge and skills to support clients living with neurological conditions, chronic illnesses, pain or injuries.

As both a participant and an EP, I have a keen interest in CrossFit, clinical Pilates, women’s health, and all things exercise-related! Ultimately, I am eager to support a diverse range of clients through their rehabilitation and towards their individualised goals, using movement as medicine.
Eddie Carroll

Eddie Carroll

Exercise Physiologist

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Growing up, sport and physical activity were simply a part of life and not much has changed since. These days you’ll find me in the gym, playing social volleyball, soccer, or out watching the footy. That lifelong love of movement is a big part of what drew me to Exercise Physiology, and it’s something I bring into every session.

I work primarily with neurological and neurodevelopmental populations, including NDIS participants, and I find this work genuinely rewarding. Seeing someone move better, feel more capable, or achieve a goal they weren’t sure was possible is what drives me as an exercise physiologist.

I’m not focused on a particular diagnosis; I’m focused on the person in front of me. We all have things we want to achieve, and sometimes that means overcoming daily frustrations that others might overlook. I believe in listening, then building a specific program for you.

Exercise is one of the most underutilised tools in healthcare, if you’re ready to use it, I’d like to help!

Benji Wilksch | Mobile Exercise Physiologist

Benji Wilksch

Exercise Physiologist

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Hi, I’m Benji! 

I love being able to use my passion for health, fitness, and exercise to support people in moving and feeling their best. As an Exercise Physiologist, I’m lucky to do this every day. Sport and exercise have always played a big role in my life, with interests spanning cricket, athletics, and cross‑country running. These days, you’ll often find me strength training in the gym, running distances from 5km through to marathons, or taking on the occasional HYROX event.

Outside of work, I enjoy catching up with friends over a great coffee or unwinding by playing guitar.

Before joining Be Physiology, I worked as a strength and conditioning coach and group fitness coach. Since graduating university, I’ve stepped into my role as an Exercise Physiologist and strongly believe that movement is medicine — it has the power to make a real difference for a lot of people. I have a particular interest in neurological and musculoskeletal rehabilitation, but ultimately, I’m passionate about helping anyone improve their confidence, function, and quality of life. I’m excited for what the future holds at Be Physiology.

Brittney White

Co-founder / Operations manager
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I’m NOT an exercise physiologist, but I do take my hat off to my team and get to admire the work they do each and every day. Be Physiology means that we’re able to apply our passion, and our experience, to make exercise physiology more accessible to the people who need it the most.
You might hear the team describe me as ‘the person who does everything else’, and that can be translated to ‘marketing and operations’. My background is marketing and business, which I’ve lived and breathed since 2011. I’ve worked in both the agency and corporate spaces, across many industries, with many amazing people and now with Be Physiology, I get to explore the health industry further and continue to meet the most incredible people who are the ones to define motivation.
If you’ve met Harry and our amazing exercise physiologists, you’d know that they don’t really need marketing – they’re genuine, have ridiculous amounts of charisma, knowledgeable, and extremely passionate about helping people to be a better version of themselves. But, sometimes getting an introduction is the hardest part and that’s where I come in.
If you want to chat, a coffee, a laugh, I’m always here to make one or all of them happen.
So call me and let’s keep sharing the love!

Harry White

Co-founder / supervisor
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The longer you work as an Exercise Physiologist (EP), the more you understand just how amazing exercise is for everyone, without exception. You also get to meet and work with people who have completely changed their lives through their own consistency and determination, this is when you realise that this is more than a job. It saves lives.
My expertise is spinal cord injuries and neurological disorders and helping clients to achieve an improved quality of life through rehabilitation and functional training. Rehabilitation for spinal cord injuries and neurological disorders can be slow but incredibly rewarding for clients when results are achieved, no matter how small. Assisting people through learning useful skills and functional training is the most important role that an EP can play to help people lead a more fulfilled life.
My perspective is different now to when I started, now when I see all the EPs graduating every year and getting excited knowing that they too will get the opportunity to be a part of something special.
Our team is full of people that want to be amazing EPs and who are striving to be the best, there is no better culture than that!
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