We caught up with Gemma Lewis, a personal trainer at Sydney’s superboutique gym One Playground, to talk about something that affects more people than you’d think: getting back into training after a lower back injury. It’s one of the most common setbacks for gym-goers - and it can be scary. That mix of frustration, feeling deconditioned, and the looming fear of re-injury can make even the most dedicated lifter hesitate. The good news? With the right approach, you can absolutely return to the movements and strength training you love - safely and with confidence. 

Step 1: Overcome the Fear Factor 
“Feeling nervous about coming back to the gym and your training routine is completely normal,” says Gemma. “You’ve experienced pain, and your body remembers that. The trick is to rebuild both your physical strength and mental confidence.” 
Here’s how to tackle the fear you may be experiencing: 

• Acknowledge Your Feelings
  Don’t ignore or dismiss your fear, as Gemma notes that recognising it is the first step to overcoming it. “Say to yourself: I’m feeling anxious about re-injury, and that’s okay. It means you care about your body.” Talk to your doctor, physiotherapist or a trusted trainer about your concerns. 
• Educate Yourself
  “Understanding what happened and why helps you to make smarter decisions moving forward,” says Gemma. When you understand the nature of your injury and the healing process, this empowers you to make informed decisions about your training. 
• Start Small
  And more importantly, start slowly. “Leave your ego at the door,” Gemma warns. “You might want to jump back in where you left off—but that’s the fastest way back to square one. Start light and progress slowly.” Begin with light weights, controlled movements and shorter sessions. 
• Celebrate What You Can Do
  Focus on progress, not perfection. “Every pain-free session is a win,” Gemma adds. Instead of dwelling on limitations, celebrate what your body can handle as this positive mindset will fuel your progress. 

 
Step 2: Laying the Groundwork with Essential Warm-up Exercises 
Before even thinking about lifting, a thorough warm-up is crucial to prepare your body and minimise the risk of re-injury. Focus on gentle movements that increase blood flow and improve mobility: 

1. Gentle Cardiovascular Warm-Up (5-10 minutes): “Walk on the treadmill or hop on a bike to get blood flowing without stress on your spine.” Low-impact activities like walking on a treadmill, using an elliptical, or light cycling can warm up your muscles without putting excessive stress on your back. 

2. Dynamic Stretching for Mobility (5-10 minutes): Focus on movements that improve the range of motion in your hips, spine, and surrounding areas: 

• Cat-Cow Stretch: Gently arch and round your back while on your hands and knees, coordinating with your breath. 
• Hip Circles: Stand with your feet shoulder-width apart and gently rotate your hips clockwise and counter-clockwise. 
• Leg Swings (Forward & Sideways): Gently swing your legs forward and backward, then sideways, to activate hip flexors and abductors. Hold onto something for balance if needed. 
• Thoracic Rotations: Sit with your knees bent and feet flat on the floor. Place your hands behind your head and gently rotate your upper torso from side to side, keeping your hips stable. 

3. Core Activation (5 minutes): Lightly engage your core muscles to prepare them to stabilise and support your back: 

• Bird-Dog: On your hands and knees, extend one arm straight forward and the opposite leg straight back, maintaining a neutral spine—alternate sides. 
• Pelvic Tilts: Lie on your back with your knees bent and feet flat. Gently rock your pelvis forward and backward, engaging your abdominal muscles. 
• Glute Bridges: Lie on your back with your knees bent and feet flat. Lift your hips off the ground, squeezing your glutes. 

 
Step 3: Build Resilience with Prehab for Your Lower Back 
Gemma explains, “Preventing another injury means strengthening the muscles that support your spine”. Prehab exercises are proactive movements designed to strengthen the muscles that support your lower back and prevent future issues. Some of Gemma’s favourite prehab exercises for you to incorporate into your routine (even on non-lifting days) are below: 

1. Core Strengthening: A strong core is your back's best friend. Focus on exercises that engage all aspects of your core: 

• Plank Variations: Forearm plank, side plank, plank with knees tucked (Bear Plank). Focus on maintaining a straight line from head to heels. 
• Dead Bugs: Lie on your back with knees bent at 90 degrees and arms extended towards the ceiling. Slowly lower one arm overhead and the opposite leg towards the floor, pressing your lower back into the ground—alternate sides. 
• Farmer's Walks (Light Weight): Holding light dumbbells or kettlebells, walk for a set distance, maintaining good posture and core engagement. 

2. Glute Strengthening: Strong glutes help stabilise your pelvis and reduce strain on your lower back: 

• Glute Bridges (Weighted): Progress to adding weight (dumbbell or barbell) across your hips during glute bridges. 
• Hip Thrusts: Similar to glute bridges but with your upper back elevated on a bench, allowing for a greater range of motion. 
• B-stance deadlifts (Bodyweight or Light Weight) improve balance and strengthen the posterior chain unilaterally. Focus on maintaining a neutral spine. Hugging a med ball to your chest and working in some gentle rotations as well in the bottom of the movement will help with both range and having functional strength through rotation. 

3. Hamstring Flexibility: Tight hamstrings can pull on your pelvis, contributing to lower back pain. Gentle stretching is key: 

• Lying Hamstring Stretch: Lie on your back and gently pull one leg towards your chest, keeping it as straight as comfortable. 
• Standing Toe Touches (Modified): Instead of reaching down, hinge at your hips with a slight bend in your knees until you feel a stretch in your hamstrings. 

4. Thoracic Mobility: Stiffness in your upper back can compensate for your lower back. Incorporate exercises like: 

• Foam Rolling Thoracic Spine: Roll a foam roller along your upper back. 
• Thread the Needle Stretch: On your hands and knees, reach one arm towards the ceiling, then thread it underneath your other arm, stretching your upper back. 

 
Step 4: The Return to Lifting, a Gradual Approach 
When you feel ready to introduce weights, Gemma suggests that you follow these guidelines: 

• Start with Bodyweight: Ensure you can perform basic movements like squats, lunges, and rows with proper form and without pain. 
• Introduce Light Weights: Begin with significantly lighter weights than you were lifting before your injury. Focus on perfect form and controlled movements. 
• Prioritise Compound Movements (with caution): Exercises like squats, deadlifts, and rows engage multiple muscle groups but also put more stress on the back. Start with variations that minimise spinal load (e.g., goblet squats, Romanian deadlifts with light weight, incline rows). 

• Increase Gradually: Only increase weight, sets, or reps incrementally and only if you feel comfortable and pain-free. The "10% rule" (increasing weight by no more than 10% per week) can be a helpful guideline. 
• Listen to Your Body: This cannot be stressed enough. If you feel any pain, stop the exercise immediately. 
• Consider Machine Variations: Machines can sometimes provide more support and isolation, allowing you to target specific muscle groups with less spinal stress in the initial stages. 
• Focus on Quality Over Quantity: Perfect form is more important than lifting heavy weight, especially when recovering from an injury. 
• Don't Neglect Rest and Recovery: Allow your body adequate time to recover between sessions. 

Gemma explains that getting back into the gym and following a fitness routine after a lower back injury isn’t about quick fixes; it’s about patience, awareness, and building confidence step by step. By warming up thoroughly, prioritising prehab, and easing into your lifting routine, with time, consistency, and smart programming, you’ll regain your strength and return to the gym safely - and stronger than ever. 

Disclaimer: 
Everyone’s back injury is different, and what works for one person may not be right for another. Please consult your doctor, physiotherapist, or healthcare provider before starting or changing your exercise routine. This guide is for general information only and isn’t a substitute for medical advice. 

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