Back Pain Exercises | Elevation Rehab Guide

Searching “back pain exercises Burnaby” usually means you want something you can do today — without making symptoms louder tomorrow.

This is a starting framework, not a personal prescription. If pain radiates, includes numbness, or followed a major trauma, get assessed first.

Principles before a playlist of moves

1. Pain should settle with control — mild discomfort that eases is different from sharp, worsening pain.
2. Earn range with strength — stretching alone rarely fixes load intolerance.
3. Train the tasks you need — sit-to-stand, hinge patterns, carrying, and walking tolerance.

A simple starter sequence (general population)

Do these slowly, 1–2 times daily if tolerated:

• Easy walk for 5–10 minutes to reduce stiffness
• Pelvic tilts or cat-cow within a comfortable range
• Glute bridge focusing on control, not max height
• Elevated hinge or hip hinge pattern with a light stick / broom

Stop any drill that increases leg symptoms or creates sharp spinal pain.

When to get coached (Burnaby and beyond)

If home drills plateau, you are avoiding lifts at work, or this started after a car accident, a kinesiologist can build a progressive plan on the gym floor.

Elevation Rehab has Burnaby clinics (Brentwood and South / Highgate) plus locations across Metro Vancouver. See Burnaby Brentwood, South Burnaby, or book a consult.