Anthea Holder – Chiropractor, Burwood East
If you’ve ever wondered “What exercise should I be doing for my back pain?” — you’re not alone. It’s one of the most common questions I hear as a chiropractor in Burwood, supporting locals with back pain, posture, and spinal health.
Imagine Sarah, a woman in her mid‑40s living locally in Burwood. She juggles work, family, and caring for others, but lately she’s noticed her back feels stiff by the end of the day. Her posture isn’t what it used to be, she feels weaker through her core, and she’s worried that if she doesn’t do something now, her mobility and confidence will continue to decline.
Sarah doesn’t want extreme workouts or complicated routines. She wants simple, regular habits that support her spine, keep her strong, and help her look and feel better — now and into the future.
The good news? Supporting your back doesn’t require hours in the gym. It requires consistent, well‑chosen movement.
Below are three key types of exercise that, when done regularly, can make a real difference for back pain, posture, strength, and long‑term spinal health.
1. Cardio Exercise: Keep Your Spine Moving
Cardiovascular exercise is often underestimated when it comes to back pain, but it plays a vital role in spinal health.
Great options include:
- Walking (especially around parks like Blackburn lake and Gardiners Creek in Burwood)
- Cycling (outdoors or stationary)
- Swimming or water‑based exercise
Why cardio helps your back:
- Encourages gentle, rhythmic spinal movement
- Improves blood flow to muscles, joints, and spinal discs
- Reduces stiffness and inflammation
- Supports weight management, reducing load on the spine
Walking is often the most accessible and underrated option. A daily 20–30 minute walk can significantly improve back comfort, posture awareness, and overall wellbeing.
2. Strength Training: Build Support for Your Spine
Your spine relies on surrounding muscles for stability — particularly your core, glutes, and upper back. Strength training doesn’t mean heavy weights; it means intentional, controlled movement.
Helpful strength exercises may include:
- Bodyweight squats or sit‑to‑stands
- Glute bridges
- Resistance band rows
- Modified planks or dead bugs
Benefits of strength training for back pain:
- Improves spinal stability
- Reduces muscle imbalances
- Supports better posture
- Builds resilience for daily tasks (lifting, bending, sitting)
When strength training is appropriate and well‑guided, it can be one of the most protective tools for preventing recurring back pain.
3. High‑Intensity Exercise: Build Capacity and Confidence
High‑intensity workouts often get a bad reputation with back pain, but when scaled appropriately, they can be incredibly beneficial.
High‑intensity doesn’t mean high impact — it means working a harder for a shorter period, with rest or lighter movement interspersed.
Examples include:
- Short interval workouts, you could make your squats from strength training double as your high intensity work out! (two for one)
- Pilates or functional circuit classes
- Modified HIIT sessions with low‑impact options
Why this matters for your back:
- Improves strength and endurance together
- Enhances coordination and balance
- Builds confidence in movement
- Helps prevent future injury by improving load tolerance
The key is choosing exercises that suit your body and current spinal health.
What Could a Simple Week Look Like?
You don’t need to do everything every day. A balanced week might look like this:
- 2–3 days of walking or gentle cardio (20–40 minutes)
- 1–2 strength sessions focusing on core, hips, and posture
- 1 higher‑intensity workout (scaled to your ability)
This approach is realistic, sustainable, and supportive of long‑term spinal health. The important thing is to just start. Gradually build up your time and intensity. You could just start with walking, when that feel easy and already a habit add in a strength session, then two. Then finally add a higher intensity workout. It might take you a few months (or even years) to build up to this. Consistency and grace for yourself will get you there.
Where Chiropractic Care Fits In
Exercise is powerful — but it works best when your spine and nervous system are functioning well.
Chiropractic care plays a vital role in:
- Improving spinal mobility and joint function
- Reducing pain and tension
- Supporting posture and movement efficiency
- Helping your body adapt to exercise safely
Importantly, every spine is different. The exercises that help one person may aggravate another.
As a Burwood chiropractor, I work closely with my patients to:
- Assess their unique spinal and movement patterns
- Provide tailored chiropractic care
- Offer personalised exercise guidance to support their back pain and goals
Ready to Support Your Back Long‑Term?
If you’re experiencing back pain, stiffness, or simply want to stay strong, mobile, and confident as you age, I’d love to help.
Chiropractic care combined with the right exercise habits can make a lasting difference.
📍 Chiropractic Care in Burwood
If you’d like personalised advice on what exercises will best support your back — and how chiropractic care can help — feel free to book an appointment or reach out to the clinic.
Your spine is designed to move. Let’s help it do that well — now and for years to come.
If you’d like support setting habit-based health goals this year, you’re welcome to book online for an visit or a discovery call to see how chiropractic care and nutrition support can help you build long-term health — one habit at a time.
👉 Want help personalising nutrition and lifestyle strategies for your family? Book a visit at my Burwood East practice today.
👉 Click here to book an appointment or a free 15-minute discovery call.
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