Low Back Pain Rehab

12-Week DIY Home Physiotherapy Program

low back pain rehab

Complaints about lower back pain are very common in runners. Research shows that around 10% of runners take time off every year because of back pain. But the good news is, we can help you fix low back pain now and for good. As expert physios and runners, we have developed a simple, DIY physiotherapy program to guide you back to pain-free running! 

This 12-week program includes:


A Structured Week-by-Week Physio Rehab Plan


100+ Low Back Pain Home Rehab Exercises


Easy-to-Follow Video Tutorials for Each Exercise


Weekly Progressions to More Challenging Exercises


Unlimited Physiotherapy Support and Access to Our Online Community

The complete low back pain rehab program is just $7.99/week (AUD)

The first 7 days are free. Cancel anytime.

Preview Exercises

Here are a few of our favourite exercises for low back pain. Inside the program there are hundreds more!

Tabletop Core Hold

30 seconds

Foam Roll Lower Back

30 seconds each side

Squats with Resistance Band

12 reps

How Does The Online Rehab Program Work?

This Low Back Pain Home Rehab program includes a 12-week step-by-step guided physiotherapy program delivered via your phone, tablet, or computer. Expert physiotherapists, who are also passionate runners, have developed this structured program that can be done anywhere and to suit any routine or schedule.

Your exercise and rehab program is a series of short, 20-30 minute daily workouts made up of simple-to-follow video exercises that are well demonstrated and specific to your lower back injury. The exercises get gradually more challenging as you progress through the program and your injury heals. Each program has been specifically tailored to your running body to get you back to pain-free performance as quickly and safely as possible.

Learn From Running Injury Experts

Alina Kennedy

Alina Kennedy

Lead Physiotherapist at The Runners Physio

The Runners Physio are leading running injury experts. Alina is a committed runner, trained physiotherapist and is deeply passionate about supporting fellow runners to regain and retain strength, endurance and a love of running.

We know first hand the frustration and pain that injuries cause, not just to your body but to your runner’s heart! We will work with you to get you up and running again safely and pain-free.


What is Low Back Pain in Runners?

This familiar ache in the lower back is most often caused by muscular fatigue and stress. Runners who get low back pain tend to find that the pain is recurring – so they’ll ‘recover’ and then the pain will return again a few months later. This is because the inflammation tends to settle on its own over a few weeks but unless you fix the root cause of why you’re getting back pain, it’ll just keep happening every time your training load increases or something in your normal routine changes.

How is Low Back Pain Treated?

The root cause of low back pain for most runners is a lack of control and strength in the muscles that support the lower back, being primarily your abs, spine muscles and glutes, better known as your core. The long-term solution to eliminate lower back pain in runners is to strengthen these muscles.

If you suffer from low back pain, you need a structured exercise rehabilitation program to fix the actual cause of the injury (hint! It’s not always the back itself that is the initial problem) and get you back to running pain-free.

Strength training has been proven to be the most effective treatment to relieve low back pain in runners, improve performance, and most importantly, reduce the occurrence of future injuries.

This back pain home rehab program gives you a structured, step-by-step online physiotherapy treatment plan with week-by-week strengthening and stretching exercises. There are 4 workouts every week over 8 weeks and over 100 total back strengthening exercises. Each workout takes just 20-25 minutes and can be done at home or at the gym with just a few small pieces of equipment.

Is This Program Right For Me?

This program is specifically designed for runners who are seeking to recover from lower back strain or a mild stress injury. Specifically, you should have confirmed this diagnosis with a medical professional and received clearance to commence exercise rehabilitation.

It is not suitable for people suffering from any type of traumatic injury, fracture, abdominal injury, spondylolisthesis, acute bulging discs, nerve inflammation, or recent surgery. It’s also not suitable for anyone who is affected by mobility and fitness to an extent where they can’t get up or down off the ground, squat to a chair, or balance on one leg.

Do I Still Need Massage or Other ‘Hands-On’ Physio as Well?

In short, no. Scientific evidence states that runners with low back pain recover best with an exercise rehabilitation program. Getting strong is your best path for recovery – whether you do that at home or with a local physiotherapist.

Of course, if you are currently receiving treatment such as massage or dry-needling and find that helps your pain, that’s great! Keep going to those appointments and use this program as your exercise rehabilitation to boost your recovery.

What Equipment Will I Need? Will I Need Access to a Gym?

You won’t need access to a gym. Every exercise can be easily be done at home. You’ll need a foam roller (or a pool noodle or a rolling pin wrapped in a towel if you don’t have one), a massage ball, a resistance band, a couch, a towel, and a step. If you don’t have these they can be found online or at major retailers at reasonable prices.

Does the Program Account for Different Fitness Levels?

Yes. It’s structured in a way that accommodates varying fitness levels but will gradually build and progress over the program. At first, we will address your foundational strength, something critical for both beginners and advanced runners because it examines good movement and correct form, and then gradually grows to more challenging exercises.

Can I Try The Program for Free?

Yes. When you sign up, you won’t be charged for the first week. You’ll have access to the whole program and can look through everything, try it out, and start the program. If you don’t like it, you can cancel your membership before the end of the first week and you won’t be charged.

How Does Payment Work?

The Low Back Pain Rehab Program is $7.99 a week, and the first week is free!

That means the total 12-week program costs $88.

After 12 weeks you will automatically graduate from the program and no longer be billed (no hidden subscription costs!). But if you would like more time, you can request additional weeks at the same rate.

You can cancel (and stop paying) at any time.

Prices are Australian Dollars and include GST.

Sign Up

Get back to running pain-free for just $7.99/week (AUD)

The first 7 days are free! Cancel anytime.

*Your credit card will not be charged until after the conclusion of the free trial period.