Did you know that research shows about 80% of us will experience back pain at least once in our lives?

That’s a staggering number, and as a physiotherapist, my job is to help you recover as quickly as possible when that pain and stiffness sets in. Not only do I want to help you get back to feeling good, but I also want to give you the tools and care to prevent that pain from making an unwelcome comeback.

So, today I thought I’d share my own personal story.

If you’ve followed my previous blogs, you might already know about my first experience with back pain. But recently, I had another encounter with it—and let’s just say, the timing wasn’t ideal.

The Week Before the Ski Holiday

It was the week before I was heading off on a skiing holiday with family and friends. Now, if you’ve ever been on a ski trip, you know that packing isn’t exactly light work. Downhill and cross-country ski gear, outdoor clothes, indoor clothes, and, of course, food planning—I had quite a few lists running through my head.

On top of that, I wanted to wrap up everything at work so I could go on holiday with a clear mind and a big smile. That meant finishing up with patients, teaching classes, and squeezing in some training, shopping, packing… you get the picture.

So, in the midst of all this chaos, I thought it was a great idea to order a new, large suitcase online—you know, the kind that can fit your whole life in it. When it arrived, I decided to pick it up after a 10-hour workday, teaching four classes and treating patients non-stop.

I should have known better.

The Moment My Back Said "Nope!"

After grabbing the huge box with the suitcase, I decided to place it down in a tight spot so I could open the door. That’s when it happened.

Boom. Snap.

I felt a wave of heat spread from the right side of my lower back, over my hip, and down into my leg. Within minutes, stiffness set in, and standing on my leg became extremely uncomfortable.

Now, having seen this exact scenario with my patients many times before, I knew immediately what I needed to do. The problem was clear—a directional issue that required specific movement therapy.

My Recovery Plan: Hour by Hour

I got to work on myself right away. My go-to exercise for this issue? Hip glides sideways against a wall.

• First 24 hours: Every hour, I did this exercise gently, focusing on gliding the hip to the left side where my stiffness was concentrated. I started to feel a bit more freedom of movement and could walk more normally, though I was still aware of the stiffness.
• 48 hours in: I felt much better and was able to start Pilates again with full classes.
• 72 hours later: I only felt the stiffness when pushing into my end range during the shift exercise. At this point, I knew I was ready for the slopes!

By the time my holiday started, I was skiing and enjoying my time in the mountains without any limitations.

The Key to Beating Back Pain

When back pain strikes, here’s what you need to remember:

1. Move in the direction of stiffness. Don’t push into pain—just go until you feel a gentle stretch.
2. Move as normally as possible. Slow down and move with control. Your muscles need circulation, especially after an injury, and the best way to increase circulation is with gentle, controlled movement.
3. Teach your muscles to move normally again. After an injury, your muscles tend to contract, leading to more stiffness. Moving with low load and control for the first few days is key. Once you feel ready, you can start to increase the load gradually.

If you’re unsure about which exercises to do, check out my treatment exercises in the FysioPilates by Astrid online studio—full guidance and demonstrations are available to help you move safely and effectively.

So next time your back gives you trouble, remember: a little mindful movement goes a long way. And if you handle it right, you’ll be back to doing what you love in no time.

Stay strong, stay mobile, and I’ll see you on the mat!

Imagine if there were a pill that could boost your energy, strengthen your body, improve your mood, and even help prevent disease.

Wouldn't it be the most sought-after prescription?

Well, that pill exists—it’s called exercise.

The only catch? You have to put in the effort to take it.

I won’t sugarcoat it.

Some days, getting up to work out feels like climbing Mount Everest, while other days, it’s an absolute dream. No two days are the same, and the same goes for workouts.

But here’s the thing: whether it feels easy or hard, every single workout gives you something in return. Energy, strength, endurance—it all adds up over time.

My Own Journey with Exercise

I’ve been working out since I was very young, but I’ve had my fair share of breaks, too.

Life happens. Moving to a new country, starting a new job—these things sometimes took priority over exercise.

But what I’ve learned is that it’s never too late to start again.

You can always set new goals and work toward them.

The key is just getting back into it.

I always say, start today, but don’t expect to run a marathon in six weeks. Instead, find a routine that works for you and build from there.

So, How Much Exercise Do We Actually Need?

According to health guidelines, we should aim for at least three sessions a week, lasting 40-60 minutes, where we push ourselves just above our normal activity level. But what does that mean? It depends on what your daily life looks like. If you’re on your feet all day lifting heavy objects, your workout needs to push you beyond that. If you’re sitting in front of a computer for eight hours, you need to move and challenge your body accordingly.

The best approach is a mix of cardio (walking, cycling, running) and strength training, which becomes even more important as we age.

To function optimally, it’s recommended to vary your workouts: weightlifting, yoga, Pilates, running—each challenges your body in a different way.

If you want to improve in one specific area, such as strength, Pilates, or running, doing it three or more times a week is key.

Yes, it sounds like a lot, but trust me—if you stick with it for four weeks, you’ll see and feel the difference.

My Personal Experience with Pilates

After one of my long breaks, I committed to doing Pilates three times a week for four weeks. I moved from Level 1 (beginner) to Level 3 (advanced) without any problems, and it felt amazing!

That’s why I designed my four-week Pilates plans, which gradually build from Level 1 to Level 3—because I know they work.

Whether you want a full-body focus, a stronger back, or a more toned waist, consistency will give you results.

Training for Half Marathons

I’ve run several half marathons, and my training has varied over the years. The first two, I trained five times a week (four runs plus one strength session), and I saw huge improvements. More recently, I’ve only been able to train three times a week plus strength, and while I still improve, it’s not the same as training five days a week.

The takeaway?

Set realistic goals that make you happy. Don’t set expectations so high that they become discouraging. Instead, find a plan that works and stick with it. If it works for me and my patients, it will work for you, too.

Once you’ve achieved your goal, you can maintain your results with just 1-2 workouts per week. That’s the beauty of consistency—it builds a foundation that you can sustain.

What’s Your Goal for 2025?

I’m planning to run two half marathons this year, and I want to improve my push-ups, increasing my repetitions. What about you? Are you ready to set a goal?

For most of my life, I walked around feeling invincible, boasting a back that could survive anything.

As a physiotherapist and Pilates and yoga instructor, I spent 20 years treating patients with lower back pain.

I knew all the common causes, the best ways to manage acute and chronic pain, and the exercises that really worked.

But one tiny detail was missing: I’d never actually had back pain myself.

That all changed three years ago, and let’s just say it was a humbling experience.

How My Lower Back Pain Began

Three years ago, I had the bright idea to go back to school as a grown-up.

Why not?

Studying part-time seemed totally doable. And it was—until exam season hit.

Suddenly, I was glued to my chair for eight hours a day, buried in books and my computer.

Ergonomics? Never heard of her.

Posture? Didn’t know him.

I was so focused on studying that I completely forgot all the golden rules I’d spent years teaching others.

After my exam (which, thankfully, I passed), I noticed a little twinge in my lower back on one side.

Did I pay attention to it? Nope.

I thought, “It’ll go away.” Famous last words.

Things escalated during a karate training session. We were doing a ton of kicking, and my hamstring decided it had had enough. The pain in my back and thigh started teaming up, and suddenly, sitting became a nightmare.

Running? Forget it. And let’s not even talk about the strange sensations in my shin and lower leg.

That’s when I realized it was time to get serious. I put on my physiotherapist hat and examined myself. Spoiler: I wasn’t impressed with what I found.

My Journey to Recovery

Here’s how I got my act together and fixed my back:

1. Restoring Mobility: I started with backward bends because bending forward made me feel about 100 years old. As things improved, I added side-to-side shifts to target the stiff side. Slowly but surely, I started moving like a human again.
2. Strengthening: Next, I created a workout plan to strengthen my hamstrings, glutes, and the back of my legs. It wasn’t glamorous, but it worked.
3. Improving Posture: I revamped my workspace. I added a lower back support pillow to my chair, which turned out to be life-changing. (Seriously, how did I not do this sooner?) Since I’m on the shorter side, I also popped a step under my feet so I could sit properly without dangling like a toddler.

After weeks of consistency, the pain disappeared. I could run again without issues, and sitting no longer felt like torture. But the experience taught me something important: maintaining a healthy back isn’t a one-and-done deal. It takes ongoing effort and awareness.

How My Experience Helps Me Help Others

Having back pain gave me a crash course in empathy. It’s not just the pain itself—it’s the frustration, the inconvenience, and the sheer annoyance of it all.

Now, when I work with patients, I get it. I know how much it stinks and how overwhelming it can feel to figure out what helps.

One thing I’ve learned is that no two days are the same. Some days, you need a little extra TLC. Other days, you’re ready to push yourself. The key is knowing how to adapt—and that’s where I come in.

Introducing My Back Pain Relief Plan

To share what I’ve learned (and spare you the trial-and-error phase), I created a Back Pain Relief Plan in my online Pilates studio, FysioPilates by Astrid.

Here’s what’s inside:

• Treatment Exercises: Gentle moves to ease the pain when it’s flaring up.
• Progressive Workouts: Strength-building routines for when you’re ready to level up.
• Guidance for Bad Days: Tips to survive those “why is this happening to me?” moments.
• Progression Plans: Clear steps to keep you moving forward without overdoing it.

Why It Matters

Going through back pain myself taught me that recovery isn’t just about exercises—it’s about finding what works for you, listening to your body, and having a plan that’s there for you on the good days and the bad. I’m passionate about helping others because I’ve been there. And trust me, you don’t have to stay there.

If you’re tired of living with back pain, check out my Back Pain Relief Plan. With the right guidance, you can get back to doing what you love—pain-free. Let’s tackle this together!

Over 20 years of working as a physiotherapist has taught me countless lessons about the human body. One of the most important? The need to progress exercises thoughtfully and intentionally as patients recover.

I've seen firsthand what happens when the body is overloaded too quickly—the strain on muscles, soft tissues, joints, and even the nervous system can be significant. This is why I always emphasize individualized treatment plans. When rehabilitation and maintenance are tailored specifically to someone’s needs, the outcomes can be transformative.

But it wasn’t until life threw me off my own fitness path that I truly understood the power of leveling up workouts. For years, I had danced, run, and worked out for 10 hours a week. Fitness was my anchor. Then, life got busy. Too busy. I found myself with little time or energy to prioritize my workouts. While I didn’t have any major pain or discomfort, I could feel my fitness slipping away. My strength and endurance weren’t what they used to be, and I was hesitant to push myself too hard, fearing injury.

That hesitation came from experience. As a dancer, I had dealt with injuries that left me in pain for years. My feet and calves were constant reminders of how fragile the body can be when pushed beyond its limits. So, when I decided it was time to rebuild my fitness, I approached it carefully. I stumbled upon an online workout series that seemed to fit perfectly with what I needed: three levels of progression and the flexibility to do it at home. The plan recommended starting with level one daily for ten days before moving up. For me, that wasn’t realistic—but I made it work by scheduling it every other day. Slowly but surely, I built up to level three, and by the end of it, I felt energized enough to lace up my running shoes again.

Running has always been where I feel most free and alive, and getting back to it after my break was an incredible moment for me. That experience reaffirmed my belief in the three-level approach I’ve used in my Pilates classes for the past 17 years. It’s a system that allows everyone to progress at their own pace, feel challenged in just the right way, and avoid the risks of injury.

When the pandemic hit, I decided to take my practice online. It’s been wonderful to see so many people benefit from this method, just as I did when I restarted my own fitness journey. Staying active is essential, but it’s about doing it in a way that feels good and leaves you well-balanced.

Fitness isn’t about pushing yourself to the limit. It’s about keeping your body strong, mobile, and prepared for the demands of daily life.

If there’s one thing I’ve learned from my journey—both as a physiotherapist and as someone who’s been through her own ups and downs with fitness—it’s that progress happens when we listen to our bodies, respect our limits, and take the time to build a solid foundation. That’s where true strength and resilience come from.

Let's Talk About Lower Back Pain and Range of Motion

As a physiotherapist, I often see how pain and limited range of motion go hand in hand. When pain strikes, especially in the lower back, we tend to protect the area by reducing movement—often leading to even more discomfort over time.

That's why it's crucial to maintain and check your movement in all directions that your joints are meant to move. Focus focus on pelvic tilts forward and backwards (anterior/posterior), sidebend (sideflexion), and rotation in a supine position. Doing these exercises while lying down reduces the chances of compensating with other joints, making them ideal for those dealing with acute pain.

WHY SUPINE?

Supine exercises help you isolate the movement in your lower back, keeping the focus on your tailbone and pelvis. This isolation ensures you're moving the right areas, even when pain is present.

KEY TIPS

- Start gently and focus on areas where your movement is limited.

- Don't push into painful zones—practice repetition with mindfulness.

- These exercises are perfect for helping you build awareness around your core and spine.

REMEMBER, the goal is to keep moving to prevent further stiffness and discomfort. Your body will thank you! 🙌

Astrid