Personal Training for Lower Back Pain

10 Oct 2026 · 5 min read

Lower back pain is one of the most common reasons people look for a personal trainer in London, particularly if you spend long days at a desk, travel often or train hard around a demanding schedule. The encouraging part is that, for most people, the right kind of training is part of the answer rather than something to avoid.

First, what a personal trainer can and can't do

I'm a personal trainer, not a physiotherapist or a doctor, so I don't diagnose pain. If your back pain is new, severe or getting worse, or comes with numbness, weakness in a leg, pain after a fall or accident, fever, or any change to bladder or bowel control, speak to your GP or seek urgent medical advice before you train. Where a clinician has already assessed you, I work alongside their guidance.

Why staying active usually beats resting

For most non-specific low back pain, UK guidance (from NICE) supports staying active and using exercise as part of managing it, rather than long periods of rest. Gentle, progressive movement keeps the area moving, rebuilds confidence and strengthens the muscles that share the load. The aim isn't to push through sharp pain. It's to find the level of training your back tolerates, and build from there.

What a sensible approach looks like

• Start with a proper conversation and assessment. What aggravates it, what eases it, your history, and how you move.
• Build strength around the hips, glutes and trunk. A strong, mobile hip and trunk take pressure off the lower back.
• Learn to hinge and brace. Good technique for lifting, bending and carrying matters in the gym and in daily life.
• Progress gradually. Mild discomfort that settles quickly is very different from sharp or worsening pain, and the programme should respect the difference.
• Look at the other 23 hours. Sitting, walking, sleep and stress all influence how a back feels.

Training with a desk-based job

Many of my Marylebone, Fitzrovia and Mayfair clients sit for long stretches. Stiff hips, a tired trunk and little variety in movement are common, and the back often takes the strain. Short movement breaks through the day, a consistent strength routine and sessions that include hip and upper-back mobility usually make a noticeable difference to how people feel.

How I work with clients who have back pain

Every client starts with a consultation, by phone or video, where we discuss injuries and medical history. I have a strength and conditioning background with a focus on biomechanics and movement correction, so programmes are built around how you move and what you need. Your plan and progress are logged in your personal training app, and you have support between sessions on WhatsApp, so adjustments happen quickly if something flares up.

Sessions take place at my private Marylebone studio and at venues across Central and West London, or online. To talk it through, get in touch or read more about 1:1 personal training.

Related reading

• How often should you see a personal trainer?
• Personal training for over 50s
• Frequently asked questions