Should I rest my back or exercise?

For most back pain, clinical guidelines recommend staying active and exercise rather than bed rest. Your program starts within what you can tolerate and builds gradually.

Conditions · Back pain

Exercise Physiology for Back Pain

Q: When should I see a doctor urgently about back pain?

Seek urgent medical care if back pain comes with loss of bladder or bowel control, numbness around the groin or buttocks, new or worsening leg weakness, fever, unexplained weight loss, a history of cancer, or a significant fall or injury.

Q: Do I need a referral?

Not to be seen privately. For Medicare you need a GP chronic condition management plan and referral. For WorkCover you need a referral from a medical practitioner.

For most back pain, the answer isn't to stop moving but to move in the right way, built up gradually. We combine strength training, graded return to activity and education to help you build a stronger, more confident back.

Book Your First Appointment → How it works

✓ No referral needed to book privately✓ Medicare, WorkCover and TAC✓ Reports to your GP

Back rehabilitation session at Beachside EP, Mordialloc

Back pain Stronger, more confident

Why it matters

Back pain is common, and it's usually manageable

1st

Low back pain is the leading cause of disability worldwide

Most

People will have back pain at some point in their life

Stay active

Guidelines recommend staying active and exercise over bed rest for most back pain

1:1

Programs built around your pain, your body and your goals

What most people get wrong

Your back is stronger than you think

Resting and avoiding anything that might hurt can lead to weaker muscles, more stiffness and more sensitivity over time. Gradually loading your back, within what you can tolerate, helps it adapt and get stronger.

Myth

My scan shows disc bulges and wear, so I need to protect my back.

Fact

Disc bulges and wear are very common in people with no back pain at all. Scan findings often don't match how much pain you have.

Myth

Any discomfort during exercise means I'm doing damage.

Fact

With persistent back pain, some discomfort during exercise is common and usually not a sign of harm. We teach you when to keep going and when to modify.

Myth

I need surgery or injections before I can exercise.

Fact

For most back pain, guidelines recommend exercise and staying active as first-line care. We can start now, alongside any other treatment you're having.

Important

When to see a doctor first

Most back pain isn't caused by anything serious. But some symptoms need urgent medical attention. If you have any of these, see your GP or go to an emergency department before starting exercise.

!Loss of bladder or bowel control, or numbness around the groin or buttocks

!New or worsening weakness or numbness in your legs

!Fever, unexplained weight loss, or a history of cancer

!Back pain after a significant fall or injury

What we do

Strength, graded activity and education, working together

🔍

Whole-body assessment

We look beyond your back, at hip strength, movement, daily habits and training history.

🏋️

Progressive loading

Strength exercise for your back and the muscles around it, starting within your tolerance and building over time.

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Hip and trunk strength

Building strength in your hips, glutes and trunk to support your back.

📦

Lifting and bending

Building confidence and capacity for the lifting, bending and carrying you do every day.

🧠

Understanding pain

Learning why pain isn't always a sign of damage, so you can move with more confidence.

📈

Graded return to activity

A step-by-step path back to the work, sport and activities your back has been stopping you from doing.

👷

WorkCover and TAC

Structured programs for work and transport injuries, working with your case manager and treating team.

📋

Reports to your team

Written reports to your GP and other treating clinicians after reviews.

Who we see

Many types of back pain and spinal conditions

Persistent low back painDisc bulges and herniationsSciaticaSpinal stenosisSpondylolisthesisAfter back surgerySacroiliac joint painWork and transport injuriesBack pain with low mood or anxietyBack pain that keeps coming back

🤝

Working with your physio. If you're seeing a physiotherapist, we work alongside them. Many of our clients come to us to keep building strength and capacity once their physio treatment has settled things down.

Your program

What to expect from start to finish

Thorough assessment

Your history, past treatments, scans, what you can't do and what you want to do, plus movement and strength testing.

Understanding your pain

We explain why your pain behaves the way it does, and how gradual loading helps.

Progressive program

Starting within your tolerance and building steadily toward your goals, delivered in our app.

Reviews and reports

Regular reviews using practical measures, with reports to your GP and treating team.

Funding

Ways to fund your back pain program

We'll confirm your out-of-pocket cost before your first appointment, so there are no surprises.

Medicare

GP chronic condition plan

If your GP is managing persistent back pain under a chronic condition plan and refers you, Medicare subsidises up to 5 allied health sessions a year.

How Medicare works →

WorkCover and TAC

Work and transport injuries

For accepted claims. WorkCover needs a referral from a medical practitioner. We bill directly and keep your case manager informed.

How WorkCover and TAC work →

DVA

Veteran Card holders

Gold Card holders are covered for clinically necessary treatment, and White Card holders for accepted conditions. A GP referral is needed.

How DVA works →

Private health

Extras cover

Many extras policies include Exercise Physiology. Check your limits and rebate. No referral needed.

How private health works →

NDIS

Registered provider

If you're an NDIS participant, Exercise Physiology can be funded where it links to your plan goals.

How NDIS works →

Private

Book directly

No referral or GP visit needed. Book online and pay our standard fees.

See our fees →

Common questions

Back pain FAQs

I was told to rest. Why do you recommend exercise?

For most back pain, guidelines now recommend staying active and exercise rather than bed rest. In the first few days of a new episode, easing off some activities can help, but staying gently active is still encouraged. For persistent pain, a gradual exercise program is recommended. If your doctor has given you specific advice, we'll work with them.

I've been told I have a disc bulge and might need surgery. Should I wait?

Surgery decisions are for you and your surgeon, and we don't advise on them. For many disc problems, exercise and other non-surgical care is tried first, and many people improve. We can start a program now, work alongside your surgeon and GP, and share progress reports that can help with that decision.

Exercise has made my back worse before. How is this different?

That usually means the exercise wasn't the right fit, or it was progressed too quickly. We start within your current tolerance, build gradually, and teach you how to tell normal discomfort from pain that means you should modify.

When should I see a doctor instead?

See a doctor urgently if your back pain comes with loss of bladder or bowel control, numbness around the groin or buttocks, new or worsening leg weakness, fever, unexplained weight loss, a history of cancer, or a significant fall or injury. If any of these come up during your program, we'll stop and refer you on.

Do I need a referral?

Not to be seen privately. For Medicare, you need a GP chronic condition management plan and referral. For WorkCover, you need a referral from a medical practitioner.

Get started

Ready to build a stronger back?

Start with one appointment and we'll build the plan from there.

Book Your First Appointment → Call 0409 051 260

✓ We'll tell you honestly if we can't help ✓ Start with one session, no lock-in ✓ No referral needed to book privately

The information on this page is general and doesn't replace individual advice from your doctor. If you have any of the warning signs above, seek medical care first. Results vary from person to person.

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