Staying Back Pain-Free in 2026

Jess Mcdonald
3 days ago
5 min read

Practical Tips from MOVE Sports Physiotherapy Geelong

Jess McDonald

Senior Physiotherapist at Move Sports Physiotherapy & Pilates Geelong

Back pain can be awful — especially when it feels like you’re stuck on a never ending cycle of of flare-up, rest, repeat.

One moment you're fine, and the next moment you bend down to pick up a bag of groceries — something you’ve done a thousand times — and your back goes again. It’s frustrating, disheartening, and can make you feel like your body is letting you down.

At MOVE Sports Physio Geelong, our goal is to empower you with clear, practical strategies to help you build a stronger, more resilient back. We want to reduce the frequency of your flare-ups, improve your confidence in movement, and help you return to the things you love.

Understanding Back Pain

Back pain is rarely caused by one issue alone. Twenty years ago, physios might have confidently said: “You’ve slipped a disc.”

In 2026, we now know that pain is complex, influenced by your nervous system, your environment, your beliefs, your lifestyle, and sometimes (but not always) soft tissue.

Factors that influence back pain

Pain beliefs and behaviours - How you think and feel about pain can influence how your body responds. If you have had a long history of back pain, you may not trust your body's ability. Which may influence you to move around in stiff and ridig manner to protect and support your back.

Bio-psychosocial factors - Mental wellbeing, stress, workload, recovery and sleep all matter. For example, research shows that getting less than seven hours of sleep for consecutive nights increases your risk of a flare-up.

Lifestyle and training load - Sitting for long hours, prolonged driving or late nights on the couch can all contribute to how your back feels.

Biological factors - Inflammation, hormones, age, genetics and even emerging research on gut bacteria may influence your pain experience.

At MOVE Sports Physio Geelong, we help you understand which factors matter most for your situation so we can tailor your treatment to your goals.

How We Treat Back Pain at MOVE

Comprehensive Back Pain Assessment

This is where your recovery begins. A quality assessment helps us identify what’s contributing to your pain and what needs to change. Your assessment may include:

Questionnaires - Tools like the Orebro, Pain Catastrophising Scale and the Tampa Scale help us understand psychological or behavioural contributors.

Movement Analysis - We examine how your lumbar spine, thoracic spine and hips move. We observe sitting, standing, lifting and bending patterns so we can understand what feels safe and what feels sensitive.

Strength Testing - Weakness in your calves, quads, glutes or hamstrings can increase load on your back. Strength testing provides essential information, especially if you’re active or a runner.

Learn more here

Neurological Checks - Dermatomes, myotomes, reflexes, straight leg raise, slump testing — all help us rule out nerve involvement or anything that needs onward referral.
We also make sure there are no serious or “red flag” contributors to your pain before moving forward.https://youtube.com/shorts/Oe3YG6nbvTM?si=v5onInGEfwpwlQhi

Hands-On Physiotherapy - Hands-on treatment helps to reduce pain in the short term so you can move with more confidence. It is not the whole solution, but it is an important part of early relief.

Soft tissue massage
Joint mobilisations
Neural glides
Dry needling
Taping

These techniques help calm the nervous system, settle symptoms and allow you to begin active rehabilitation.

Evidence continues to show that hands-on treatment works best when combined with exercise and strength-building.

Understanding Pain

When pain makes sense, it becomes less frightening.

Education helps you understand why flare-ups happen, why symptoms can persist even when tissues are OKAY, and why your nervous system may be more protective during certain periods.

Good pain education

Feels relevant
Reduces fear
Provides clarity
Dispels old myths
Gives you a clear plan
Builds confidence

We may discuss concepts such as load versus capacity, sensitisation, and why scans often do not explain ongoing pain.

See here for more blogs on pain:

Symptom Modification Strategies

We'll work with you find movements or positions to help reduce pain.

Repeated extensions
Repeated flexion
Lateral glides
Neural flossing
Dry needling
PAVIMS
Targeted soft tissue release

Everyone responds differently, so we explore what works best for your body and teach you how to use these strategies at home.

Chronic Back Pain vs Acute Back Pain

How our approach may change…

Chronic Back Pain

When pain has been present for months or years, the approach is broader and more holistic - and will consider;

Pain beliefs
Nervous system sensitivity
Sleep patterns
Work-life demands
Fear of movement
Physical conditioning
Stress load

Change is gradual, but it is meaningful. We work slowly and systematically so you do not feel overwhelmed.

Strength training and an eight-week block of Clinical Pilates may form part of your program as you rebuild movement confidence, and capacity.

Acute Back Pain

Recent back pain requires a different approach. Treatment often includes:

Hands-on therapy
Taping for support
Reassurance
Staying active rather than resting
Gentle exercises
Gradual loading

Many people improve quickly with the right plan. Starting with mobility work or Clinical Pilates can be an excellent foundation.

https://www.youtube.com/watch?v=WIw21t2G79k

A Real Back Pain Recovery Story from MOVE

“I initially sought out physio at Move to address rehabilitation from the chronic back pain and subsequent surgeries I endured over the past 2 years. From my very first session, I noticed the approach was different from anything I’d tried before. The exercises are tailored to my specific needs, and the instructors take the time to explain each movement, ensuring I am using the correct form.

What truly stands out is the holistic approach to my recovery—focusing not just on an exercise program to support the physical improvements that will help long-term, but also the emotional awareness of how pain, trauma, and recovery affect progress.

Over this time, I have worked hard to progress improvement that is bringing back my quality of life. My pain has significantly decreased, and I’ve noticed increased flexibility and overall strength. I feel more confident in my body, and I’m able to engage in activities I was unable to do when in pain.

The atmosphere at MOVE is always supportive and encouraging, and I never feel rushed or pushed beyond my limits. Clinical Pilates has truly been a game-changer for me. I’m incredibly grateful for the personalised care and expertise that has helped me take control of my health and well-being.

This weekend, I participated in my first multi-day walk since my back injury. It was a phenomenal achievement for me. I am truly amazed at the core strength I have gained from the Clinical Pilates program. I was able to descend a fairly difficult scree hill with more confidence, physical strength, and ability than ever before. I loved this. I think I smiled the whole time.”