Skip to main content

Lower Back Pain Rehab: Core Exercises and Movement🛠️⚙️

Struggling with lower back pain? Learn how physical therapy uses hip mobility, anti-rotation core presses, and box squats to protect and strengthen your spine. Lower Back Pain Rehab: Core Exercises and Movement Lower back pain can make everyday movements like bending, sitting, or standing up feel difficult. It’s natural to wonder whether to rest, keep moving, or start exercising. The right approach depends on your symptoms, health history, and what you need to get back to doing. Back pain can have different causes, and no single exercise sequence suits everyone. Rebuilding a resilient lower back takes more than quick fixes. For many people with acute low-back pain, staying active, as symptoms allow, may be more helpful than bed rest, but that doesn’t mean forcing painful movements. By teaching your glutes and core to absorb force, you may be able to direct pressure off the lumbar spine and restore confidence in your movement. Read how fear of movement can affect back and hip pain ...
Post a Comment

Returning to Exercise After a Lupus Flare: A PT’s Story👟🎧

 Lupus warrior progressing from hospital care to gym training and playing softball with teammates
Recovery from a chronic illness flare isn't linear. Discover how taking it 'one day at a time' through structured rehabilitation and community builds true physical resilience.

One Day at a Time: Resilience, Recovery, and Community Through Movement

Living with lupus can make recovery unpredictable. As a physical therapist and Lupus warrior, I know rebuilding strength and confidence takes patience, guidance, and support. Recovery is rarely a straight line. Some moments call for care and rest; others bring a gradual return to movement and activities you enjoy.

Physical recovery isn't just about making muscles stronger—it is about restoring trust between your mind, your nervous system, and your joints. Moving from vulnerability in a hospital bed back to dynamic athletic recreation requires a step-by-step progression that honors where your body is today.

My video below, "Resilience, Recovery, and Community Through Movement", captures that mix of vulnerability, effort, and support. It begins with a hospital-care scene, moves through guided exercises and strength work, and ends with a casual game on the field.  For me, the sequence speaks to taking recovery one day at a time. It is a personal story, not a prescribed exercise plan. The right approach depends on each person’s health, symptoms, and guidance from their care team.

For more on the personal and physical realities of lupus, read Confronting the Invisible Enemy: My Journey with Lupus SLE and Lupus Pain Is Real, and PT Can Help. 

From Hospital Care to Movement: Recovery One Step at a Time

After a flare or hospital stay, it can be tempting to measure recovery by how quickly you get back to your old routine. But recovery is personal. Your symptoms, health history, and care team’s guidance all matter when deciding what movement is right for you. Talk with your healthcare team before restarting or progressing activity.

Begin with supported movement

After a flare or hospital stay, it can be tempting to measure recovery by how quickly you get back to your old routine. But recovery is personal. Your symptoms, health history, and care team’s guidance all matter when deciding what movement is right for you. Support and instruction matter: movement doesn't have to start with a demanding workout. A physical therapist can help adapt movement to someone’s current abilities and goals.

Progress to balance and strength work

Some days, progress may look like trying a comfortable movement with support. Other days, rest or a change of plan may be the right choice. A physical therapist can help adapt movement to your current abilities and goals, especially when symptoms or energy levels change. Those exercises may not suit everyone or every stage of recovery. 

The video below shows strength exercises, including deadlifts, ring rows, and bodyweight pulling movements. These exercises may suit some people at certain points in their recovery, but they aren’t right for everyone. Talk with your healthcare team or physical therapist about what is appropriate for you, particularly after a flare or hospital stay.

For more on adjusting training as you progress, read Rehab Plateau: How to Keep Progressing. 

Make room for play and connection

I love a casual softball game. Returning to an activity you enjoy can be a meaningful milestone. For me, the field represents more than exercise: it’s also a chance to spend time and connect with others. Choose activities that fit how you’re feeling, and give yourself room to adjust or pause.

Watch: Resilience, Recovery, and Community Through Movement

My video below follows a visual journey from hospital care to guided floor movement, assisted balance practice, strength exercises, and a casual game on the field. Its message is about gradual effort, care from others, and community. It is not a step-by-step medical or exercise protocol.

One day at a time. Resilience, Recovery, and Community Through Movement

Three Principles for Rebuilding Strength with Lupus

✅Take recovery one day at a time. Progress does not have to mean doing more at every session. Pay attention to how you feel, and discuss symptom changes with your healthcare team. Get guidance that fits your situation. A physical therapist can help adapt movement and strength exercises to your abilities and goals. Coordinate with your medical team, particularly after a flare or hospital stay.
✅Let support be part of recovery. Friends, teammates, and community can offer connection and encouragement. Choose the kind of support that feels helpful to you.

Ready to Talk About Your Physical Therapy Goals?

If you’re living with lupus, rebuilding after a health setback, or hoping to return to an activity you enjoy, a physical therapy assessment can help you discuss your goals and possible next steps. Your plan should reflect your health, symptoms, and priorities.

👉Click Here to Schedule Your Virtual Physical Therapy Assessment

Frequently Asked Questions🤔❓

How do I safely restart physical activity after a lupus flare or hospital stay?

There isn’t one safe starting point for everyone. Ask your healthcare team when and how to resume activity, particularly after hospitalization or a change in symptoms. A physical therapist can help tailor movement to your current abilities. Stop and seek guidance if symptoms worsen.

Why can community support matter during physical rehabilitation?

Chronic illness can feel isolating. Support from friends, teammates, or a group can provide connection and encouragement as you work toward your goals. The kind of support that helps will differ from person to person.

Can deadlifts and resistance training be appropriate for people with autoimmune conditions?

They may be appropriate for some people, but they aren’t right for everyone or every stage of recovery. Ask your healthcare team or physical therapist whether resistance training fits your current symptoms, joint health, and goals. If it does, they can help you choose and progress exercises appropriately.

🤔❓Not Sure Physio Is Right For You? 📞🖂Speak to a physiotherapist first or DM me.


Stay mobile,

Toni
tonithephysio™ 
Total Mobility.  Total Balance.  Zero Pain
Mend & Move|Pain-Free Movement Team

________________________
☑️Visit Mend & Move Blog  
☑️Hip & Disease Blog

🗣️📢Medical Disclaimer: This information is for general knowledge and is not medical advice.  Complete the free 2-min joint assessment before starting any new exercise routine.
_________________________

📲Follow me on Social Media:  


Know someone struggling with back stiffness?  Please forward this email to them!  If you were forwarded this message, you can subscribe to the official newsletter at  tonithephysio™ or Contact Us.

#LupusWarrior #PhysicalTherapy #AutoimmuneRecovery #Resilience #MovementIsMedicine #MendAndMove

Labels:

Comments

Post a Comment

We would love to hear from you! Please share your thoughts or questions about movement and recovery below. While we can’t provide specific medical advice here, we welcome a healthy discussion. Let’s get moving together!

Medical Disclaimer: This information is for general knowledge and is not medical advice. Consult with a healthcare provider or physical therapist before starting any new exercise routine.

Trending

Beyond the Gym: Why Men’s Deep Groin, Pelvic, and Tailbone Pain Often Isn’t a “Tough It Out” Problem 🏋️‍♂️

  For men who lift heavy or sit for 8+ hours, a tight pelvic floor is often misdiagnosed as a stubborn groin strain—and pushing through it is ruining your recovery .    Educational disclaimer: This article is for educational purposes only and is not a diagnosis.  Symptoms such as erectile changes, pelvic pain, or premature ejaculation can have multiple causes.  If symptoms persist, a physical therapy assessment and/or appropriate medical referral may be warranted. If you lift heavy, sit for long hours, or pride yourself on pushing through discomfort, a stubborn ache in your groin, pelvis, tailbone, or deep glute  can feel like something you should just ignore. But ignoring it may be exactly why it keeps coming back . When that pain lingers — despite stretching, foam rolling, rest, or dialing back training — the problem may be deeper than a strain. For many men, the real issue is not weakness or lack of effort.   It’s a pelvic floor that is too tig...
4 comments
Read more

ED and Ejaculatory Control: The Hidden Link Between Desk Jobs and Men’s Health💻

Last updated on 7/13/2026 Educational disclaimer: This article is for educational purposes only and is not a diagnosis.  Symptoms such as erectile changes, pelvic pain, or premature ejaculation can have multiple causes.  If symptoms persist, a physical therapy assessment and/or appropriate medical referral may be warranted. The misunderstood muscle system  🤨💡 When men experience intimacy concerns like erectile dysfunction (ED) or premature ejaculation (PE), the first assumption is often medical or psychological. Stress, hormones, age, and blood flow can all matter. But there is another piece that is often missed: muscle coordination. Your pelvic floor acts like part of an athletic support system.  It includes muscles and connective tissue at the base of the pelvis, and it needs a balance of: ✅Strength ✅T iming ✅Relaxation ✅Control When that system is not working well together, symptoms may show up. How your 9-to-5 can affect pelvic function 👨‍💻🧑🏽‍💻 Sitting ...
Post a Comment
Read more

Beyond Squats and Lunges: How 3D Knee Work Helps Prevent Exercise Injury 🦵

  Think stronger legs are enough to keep you injury-free?  Not always.  If your knees still ache during squats or your ankles feel shaky under load, the missing piece may be how your lower body handles force in 3D — not just how much you can lift. Rebuilding lower-body durability starts with how you move If you train your legs but still deal with knee pain, ankle instability, or that nagging feeling that something just isn’t tracking right, the issue may not be strength — it may be how your body handles force. A lot of fitness enthusiasts and athletes build lower-body power with squats, lunges, and leg presses.  Those exercises matter — but they mostly train movement in a straight line.  Real life is not that simple. You turn, pivot, step off curbs, land from jumps, and change direction constantly.  Your body needs to be ready for all of it. That’s why 3D knee work matters. What is 3D knee work? 3D knee work is a clinical approach to training the lower body...
2 comments
Read more