Why Exercise-Based Rehab Matters
Whether your lower back pain comes from sport, desk work, or everyday activities, exercise-based rehab is key to recovery and prevention. Strengthening your core, glutes, and lower back muscles improves stability, reduces pain, and lowers the risk of future injury.
At our Rydalmere physiotherapy clinic, we combine manual therapy with guided exercise programs to help both athletes and the general population move better and feel stronger.
Core Strengthening for a Stable Back
A strong core supports your spine and helps prevent excessive strain. Exercises we often prescribe include:
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Planks and side planks
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Dead bugs
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Bird dogs
These exercises improve stability, coordination, and control, which are essential whether you’re running, lifting, or sitting at a desk in Parramatta.
Glute and Hamstring Activation
Weak glutes or hamstrings can increase load on the lower back. Targeted exercises include:
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Bridges and single-leg bridges
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Hip thrusts
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Hamstring curls with a stability ball
Strong posterior chain muscles help athletes perform safely in sports like soccer, netball, and rugby, while also supporting everyday movements.
Mobility and Flexibility
Tight hips, hamstrings, or lumbar joints can worsen lower back pain. We use gentle stretching, foam rolling, and dynamic mobility drills to:
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Increase range of motion
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Improve posture
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Reduce stiffness after training or desk work
Progressive Gym-Based Strengthening
For athletes and fitness enthusiasts, we integrate gym-based strength training using:
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Resistance bands
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Free weights
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Functional training equipment
This allows progressive loading, helping your back adapt safely and regain resilience for sport and daily life.
How We Personalise Your Program
At our Rydalmere clinic, every exercise program is tailored to your needs and goals. Factors we consider:
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Type of sport or activity
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Workload and posture habits
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Current strength, mobility, and pain levels
We monitor progress and adjust exercises to ensure safe progression and prevent overloading the lower back.
Combine with Manual Therapy and Recovery
Exercise-based rehab works best alongside:
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Manual therapy to relieve stiffness and pain
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Infrared sauna for muscle recovery
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Posture education for long-term benefit
This comprehensive approach ensures faster recovery and reduced risk of recurring lower back pain.
Supporting Rydalmere and Parramatta Residents
We help patients from Rydalmere, Parramatta, Dundas, Ermington, Silverwater, Auburn, and West Ryde regain strength, mobility, and confidence in movement — whether for sport, work, or everyday life.
Start Your Exercise-Based Rehab Today
Lower back pain doesn’t have to limit you. Book an appointment with our Rydalmere physiotherapists today for a tailored exercise program designed to restore strength, mobility, and resilience.
