Lower back discomfort is very common, especially among people who sit for long hours. Many clients arrive at the gym with some history of it. Trainers can help these clients become stronger and more confident, but only by working safely and within their scope.
Step 1: Screen and Refer When Needed
Trainers do not diagnose. Ask about the history of the discomfort and refer the client to a doctor or physiotherapist before training if there is:
- Pain after a fall or accident
- Pain spreading down the leg, numbness or weakness
- Pain that is severe, constant or getting worse
- Pain with fever, unexplained weight loss or bladder/bowel changes
- Any diagnosed spinal condition without clearance
If the client has been cleared, ask for any guidance from their doctor or physiotherapist and follow it.
Step 2: Start With What Feels Good
Begin with gentle, controlled movements that the client can do without increasing discomfort:
- Walking
- Glute bridges
- Bird dogs
- Dead bugs
- Side planks on the knees
- Gentle cat-cow mobility
Step 3: Build Strength Gradually
As confidence grows, add:
- Goblet squats to a box
- Hip hinge practice with a dowel, then light Romanian deadlifts
- Rows and carries
Increase load slowly and watch technique closely.
Exercises to Approach Carefully
- Heavy spinal loading early in training
- Repeated end-range bending or twisting under load
- High-impact jumping before strength is built
These are not "forbidden" forever, but they need a good base and a pain-free response.
Use a Simple Pain Rule
Many professionals use a traffic-light approach: mild discomfort that settles quickly may be acceptable, but pain that increases during exercise or lasts into the next day means the exercise or load needs to change. When in doubt, refer.
Don't Forget Daily Habits
- Move regularly; avoid sitting for hours without breaks
- Stay active on rest days with walking
- Sleep well and manage stress
Communicate With the Client
Clients with a history of back discomfort are often worried about getting hurt. Explain the plan, start easy and ask for feedback during every exercise. Confidence grows when clients feel in control and see that movement can feel good.
Track Responses
Keep notes on which exercises felt comfortable, what load was used and how the client felt the next day. Patterns help you progress safely and give useful information if the client sees a health professional.
Work as a Team
When a client is under the care of a physiotherapist or doctor, ask the client for permission to coordinate. Following the health professional's guidance and sharing progress creates the safest path for the client.
Example Starting Session
- 5-minute walk warm-up
- Cat-cow: 8 slow reps
- Glute bridge: 2 x 10
- Bird dog: 2 x 6 per side
- Dead bug: 2 x 6 per side
- Box squat: 2 x 8
- Easy walk cool-down
Frequently Asked Questions
Should people with back discomfort avoid lifting?
Not necessarily. With proper guidance, gradual strength training is often helpful. Individual advice from a health professional is important.
Is bed rest best?
For common, non-specific back discomfort, health guidelines usually encourage staying gently active. Follow your doctor's advice.
Train Clients Safely With RE-FIT
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This article is for trainer education and is not medical advice. Always refer clients with concerning symptoms to a qualified health professional.
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