Lower Back Rehab
Reduce pain and build a bulletproof back
4-week
Programme length
£60
Assessment
Not needed
GP referral
Level 5 therapists
Written by
RE:UP ALTRINCHAM
Want a personalised assessment?
This guide is a starting point. For a diagnosis and a programme built specifically around your injury, book a 1:1 with our sports therapists.
Book an Assessment, £60Ask a question20 Huxley Street, Altrincham WA14 5HH
ALSO AT RE:UP
Combine your rehab with contrast therapy. Sauna and ice bath from £20.
View recovery sessionsOVERVIEW
A 4-week plan addressing the most common causes of lower back pain — poor hip mobility, weak posterior chain and disc issues. Focuses on pain reduction first, then strength rebuilding.
Written by our sports therapists at RE:UP · Reviewed May 2026
WHAT IS IT
What is Lower Back?
Lower back pain refers to pain, stiffness, or restricted movement in the lumbar spine — the five vertebrae between the ribcage and the pelvis. It is the leading cause of disability worldwide, affecting around 80% of adults at some point. In active people, the most common causes are muscle strain, disc irritation, poor hip mobility forcing the lumbar spine to compensate, and weak posterior chain muscles. Most cases are not serious and respond well to structured movement and progressive loading.
COMMON CAUSES
What causes Lower Back problems?
- 01Muscle strain from lifting or sudden movement
- 02Poor hip mobility forcing the lower back to compensate
- 03Weak posterior chain — glutes, hamstrings, deep spinal muscles
- 04Disc herniation or bulge pressing on surrounding tissue
- 05Nerve root irritation causing sciatica-type symptoms
- 06Prolonged sitting and postural load
- 07Training load errors — too much volume too quickly
- 08Previous injury creating compensatory movement patterns
IMPORTANT
When to seek urgent help
Seek medical attention before starting this guide if you experience any of the following. Call your GP, NHS 111, or go to A&E.
- !Numbness or tingling in the groin, inner thigh, or saddle area
- !Loss of bladder or bowel control
- !Progressive weakness in both legs
- !Severe pain following a fall, accident, or trauma
- !Unexplained weight loss alongside back pain
- !Fever combined with back pain
SUITABLE FOR
Is this guide right for you?
- Chronic lower back pain
- Disc herniation / bulge
- Sciatica
- Post-injury recovery
- Sedentary workers
WHAT'S INCLUDED
What this guide covers
- 4-week progressive exercise programme (PDF)
- Pain management phase (weeks 1–2)
- Strength rebuild phase (weeks 3–4)
- Daily mobility & stretching routine
- Booking link for 1:1 assessment at RE:UP
TRAINING
Can you train during recovery?
In most cases, yes — with modifications. Completely stopping activity is rarely the right approach for lower back pain and often makes things worse. Your sports therapist will advise on what loading is appropriate at each stage, and what to avoid. Most people can continue training in some form throughout rehabilitation.
TIMELINE
Recovery timeframe
Mild soft tissue lower back pain often settles in 2–6 weeks with appropriate loading and mobility work. Disc-related or chronic lower back issues typically take longer — 6–12 weeks of consistent rehabilitation is common. The 4-week programme in this guide covers the most common presentation.
PROFESSIONAL ASSESSMENT
How RE:UP can help
At RE:UP, a sports therapy assessment for lower back pain covers your movement history, training load, posture, hip and spinal mobility, and strength patterns. The aim is to identify what is actually driving the pain — not just where it hurts. From that, you get a clear explanation of what is happening and a structured plan to address it. No GP referral is needed to book.
Book an Assessment, £60FAQ
Frequently asked questions
RE:UP ALTRINCHAM
Want a personalised assessment?
This guide is a starting point. For a diagnosis and a programme built specifically around your injury, book a 1:1 with our sports therapists.
Book an Assessment, £60Ask a questionALSO AT RE:UP
Combine your rehab with contrast therapy. Sauna and ice bath from £20.
View recovery sessions