Introduction – What makes lower back pain in women different?
Have you been searching for answers to the following questions?
- Why do some women feel their lower back pain rise and fall with their monthly cycle?
- Is your back truly getting weak or it is just adapting to new life demands?
- Is there a link between your hormones and back pain?
You are not the only woman in London curious about this and that’s why I have crafted this blog to answer all of the questions in your mind and how you can manage your back without medicine and surgery.
Of course, there will be cases in which medicine and surgery are essential.
This is why I always advise my clients to speak with their medical doctor first.
However, in most cases, a comprehensive back-injury assessment is sufficient.
In our in-house back transformation rehabilitation training this is always followed by a laser-sharp, customised exercise-programme design.
A programme that also includes one-to-one face to face training implementation and coaching between sessions is often all you require to completely transform your back health.
It will also help you to maintain that health over the long term.
Did you know?
Research carried out by Hartvigsen J, Hancock MJ, Kongsted A in 2018 shows that Lower Back pain is one of the leading causes of disability worldwide? (1)
The Versus Arthritis report shows that in England, 45% of women report chronic back pain (vs. 39% of men). (2)
But the lower back pain in women is a bit different compared to men.
If you truly want to understand why women in London champion the Back Rehabilitation Transformation Methodology I created – recognising it as the safest, most dependable, and most thoroughly engineered programme of its kind in the United Kingdom – take a moment to immerse yourself in their transformation case study stories.
From Hayley, Elizabeth Tiffany, M. Taylor lawyer, and Michaela to Emma, each back rehab transformation story offers unmistakable evidence of what this unique rehab methodology achieves when every other option has fallen short.
Their results are not coincidences.
They are the natural outcome of a system designed to restore confidence, rebuild strength, and reclaim a life free from back pain.
Did you know…
Research says that is not just about your posture or activities you do but it is also affected by the hormonal changes (estrogen in particular), life roles, and the different ways women carry daily loads. (3)
There are some factors that influence the intensity and pattern of lower back pain in women like:
- menstrual cycles,
- pregnancy,
- (3)
Are you living in Greater London?
Whether you’re exploring back pain rehabilitation London or personal training for back pain, it’s all about building on an assessment based (evidence based) back rehab transformation programme that keeps you moving safely and confidently.
My method helps you safely and in a predictable manner not just to go by but, to live in your own terms and at your best.
By reading this article and understanding women’s back pain causes will help you recognise why symptoms may appear differently from men and why standard advice may not always work for you.
How do hormones and life stages affect women’s lower back pain?
Did you know?
Hormones and major life stages affect your lumbar spine loading (bones that make up your back) and adaptation of daily life demands. (3)
According to several researches, during the menstrual cycle, there are some hormonal changes in woman’s body like fluid redistribution and ligaments laxity (ligaments getting loose).
Research shows that this is known as hormonal back pain women experience in regular menstrual cycles. (4)
These changes combined cause stiffness in lower back and also increased sensitivity to pain.
The good news?
Gentle mobility exercises with unloading of spine can help in managing this kind of lower back pain.
Read what Michaela M has to say about her back pain rehab with me.
- “Since I started training and use the back pain rehab exercises Jazz has created for me, my strength has increased at least 70% for certain, perhaps even more.
- I can do so many exercises like lunges, or I can train using different types and levels of resistance bands.
- My spine functions and abilities like rotations, bending sideways and extensions improved dramatically.
- My flexibility has improved about 90%.”
But every single woman needs a CUSTOMISED rehabilitation plan for her lower back and one-size-fits-all approach should not be used as it puts you at the risk of injury.
Imagine there are two women with lower back pain.
The cause of lower back pain in first women is severe disc herniation while other woman has lower back pain due to postural stresses.
Being a low back pain rehabilitation expert in London, I know that first women needs:
- rest and
- medical opinion first before starting her rehabilitation plan.
Whereas other woman needs:
- ergonomic adjustments at her workplace followed by
- customised mobility exercises,
- flexibility,
- agility,
- strength and
- endurance training.
Just assume what would happen if someone started aggressive strengthening exercises in the women with severe disc herniation?
That’s why I always keep my all-rehabilitation plans customised.
Another important cause of lower back pain in women is PREGNANCY. (5)
Do you know about the changes that occur in women’s body during pregnancy?
In pregnancy, there is increased forward-pull on the muscles of your belly and research shows that this results in abdominal loading. (5)
It means that in pregnant females, abdominal muscles have to work harder as compared to non-pregnant females.
Hence, they need extra strength in them.
When they are unable to support the increasing demand placed on them, women experience lower back pain in pregnancy.
Another type of lower back pain I commonly see in my clients is postpartum lower back pain. (7)
This is the type of lower back pain that occurs after the delivery of baby.
Perimenopause back pain is also a common type of lower back pain and this may cause sleep disruption and reduced quality of life. (8)
National Health Service (NHS) guidance states that pregnancy-related back pain and menopause symptoms often improve with steady activity and self-management approaches. (6)
Evidence-based approaches to manage lower back pain in women can help in improving the symptoms and include gentle mobility drills and movement strategies for back pain, strength and endurance training with properly off-loading lower back.
Can posture, desk work, and daily loads drive lower back pain?
Yes, research shows that posture, desk work and daily loads on the lumbar spine can cause or aggravate lower back pain. (9)
But it does not mean that you should avoid desk work and go for complete bed rest.
Do you know what other factors can cause lower back pain in women? (10)
These are ….
- Prolonged sitting
- Awkward lifting habits
- Uneven daily loads
- Too low chairs
- Dominant side
- Compensatory movements
- Asymmetries
If your lower back is constantly under stress due to the above-mentioned factors, there comes a point where the limit of your body is reached and body starts feeling pain.
We sometimes call it desk posture back pain.
As an expert in providing posture coaching London style, I know that if you want to get relief of pain, the best way is to…
FIND OUT THE CAUSE AND ADDRESS IT.
For example, if the cause your lower back pain is prolonged sitting in low-heighted chairs, you might need a simple ergonomic setup London workers often benefit from. (12)
Here are few pieces of advice for you.
- Keep your feet flat on the floor
- Keep your hips slightly above knees
- Keep your elbows supported
- Keep your screen height aligned with the upper third of the monitor.
“Here’s what Elizabeth Tiffany has to say about her rehabilitation plan with me.
BEFORE
- I could not sit for long periods of time without back pain.
- I could not do lunges without back pain.
- I was never able to do a full body push up or alternate plank before training with Jazz.
AFTER
- My strength has increased significantly.
- In my personal experience Jazz provides rehab exercises more effective than any physio.”
- I enjoyed push-ups the most as this was something I was never able to achieve before with my back injury.
- I went from not being able to do any push ups, to complete 22 – 24 push ups in a row!!
- I’ve never been given exercises before that work both the upper and lower back together so effectively.
You can be the next one sharing your transformation journey.
Other beneficial measures you can take for your body are short movement breaks at work.
Even standing or stretching or taking 20 – 30 steps can help counter the effects of long sitting.
This will take hardly 3-5 minutes but your back will thank you for this.
Both the NHS (National Health Service) and the HSE (Health and Safety Executive) note that extended sedentary time can increase discomfort and fatigue. (13,14)
My advice for you is to recognise the symptoms and take one step at a time.
Nevertheless, when your training is genuinely assessment based and bespoke, it enriches every area of your life and sets the foundation for the long-term body and health transformation you seek.
This is illustrated superbly in the video below, where my client Beverley shares her health transformation experience.
How do core, hips, and pelvic floor contribute to back comfort?
Think of how a hospital works.
There is always a team work.
Doctors, nurses, technologists, technicians, physiotherapists etc. all do their work and their collective work keeps the hospital running.
Your body is also like a hospital and your spine, hips and pelvic floor muscles all work together to keep your body stable and mobile throughout the day.
Pelvic floor and back pain are also inter-related.
If any of them gets disturbed, their synergy gets disturbed and hence you start feeling lower back pain.
That’s the main reason I START MY EVERY SESSION AFTER A COMPLETE ASSESSMENT.
The assessment reveals the key issues a woman is facing and helps me in identifying the CORE REASON OF YOUR LOWER BACK PAIN.
This is why some of my clients get relief when I incorporate exercises that improve core strength for back pain whereas some benefit when the exercises are more focused on thoracic, cervical, hips, knees and glutes.
Another way your body responds when there is weakness in any part is by COMPENSATORY ADJUSTMENTS. (15)
And when there is compensation made by another muscle, there is overloading of that particular muscle and that further exacerbates the problem.
Walking tolerance, glute strengthening exercises, basic hip-hinge exercise, and short sessions of guided movement for back pain can gradually build confidence without forcing high-intensity training.
If all of this sounds familiar to you, it’s time to start caring for your back.
Click here to book your FREE ONLINE CONSULTATION now.
What everyday habits reduce lower back pain for women?
Since you have come this far in this blog, here ‘s a BONUS for you.
These are the tips that I have gathered after rehabilitating hundreds of clients suffering from lower back pain.
Research shows that there’s some of the most important areas you need to work on if you want to get rid of your lower back pain. (11)
- Light and gentle movement
- Stretching
- Short-breaks
- Strength training
- Endurance training
- Agility
If you are a desk worker and just a regular person who sits or stands for prolonged time, you must include micro-breaks after every 30–45 minutes.
Apart from these microbreaks, you need 2–3 short strength training sessions from a qualified personal trainer in London.
You must also include steady walking on alternate days in your routine.
Your body also need some exercises in your weekly routine that help in building functional strength for back pain.
These exercises that you can perform (after clearance from your personal trainer) squats, hip hinges, bridging etc.
You must know that personal training for rehabilitation of lower back pain should be gradual and graded activity for back pain is the KEY.
Not all exercises you encounter online suit your body and should start with very basic exercises and increase intensity slowly.
NICE guidance also encourages staying active and using self-management strategies for most back issues.
Women Low Back Pain Rehabilitation – Why CUSTOMISATION is important?
If you are cautious about your body (which you should be), I want you to know that the core element of any rehabilitation plan you follow is CUSTOMISATION.
Imagine a child whose body lacks calcium and he is having symptoms due to that deficiency, leading to disturbed quality of life.
What should be done?
The answer is simple.
The child should be provided with calcium.
Now imagine a woman who has back pain due to weak core.
What should be done?
Rest?
Aggressive stretching?
Core strengthening?
Obviously core-strengthening.
But in complex back pain cases, things are not that much straight-forward.
You need a comprehensive back assessment to be able to reach to a point where you are sure about the cause of lower back pain.
Think of another pair of clients having ankle pain.
Assessment revealed the cause of ankle pain in first client to be stiffness of gastrocnemius muscle (a muscle located in your calf).
The cause of ankle pain in second client was ligament tear.
First client will need stretching exercises for his ankle while stretching exercise for the other client in second client may further damage the ligament.
Understanding the cause and condition is the key here.
This is one reason I only accept clients who agree to put time in excess to complete a comprehensive assessment.
If you want to understand the cause of your lower back pain, click here to book a FREE ONLINE CONSULTATION now.
Who Is Jazz Alessi? Your Rehab-Focused Personal Trainer
Jazz Alessi is a rehabilitation-focused personal trainer specialising in back rehab biomechanics, posture optimisation, core control, and load management for women experiencing lower back issues.
With years of practical experience in supporting postpartum recovery, and peri menopause-related changes, he focuses on movement patterns that improve comfort, confidence, and everyday function.
As an elite personal trainer London based clients rely on for clear, effective evidence-shaped rehabilitation, Jazz builds programmes around simple strength progressions, hip-hinge mechanics, gait quality, and habits that reduce flare-ups in busy routines.
His approach stays firmly within non-medical boundaries and he provides exercise-based rehabilitation, lifestyle coaching, and step-by-step progression whilst if you require he has a physiotherapist on board.
Women in London choose Jazz’s back rehabilitation coaching for effective and structured support that blends mobility, strength, pacing, and practical movement skills.
FAQs about Lower Back Pain in Women
1. What are the most common women’s lower back pain causes at work?
The most common causes of women’s lower back are long sitting, low chair height, weak hip support, awkward lifts, posture, and carrying uneven loads.
2. Can personal training for back pain help if my pain returns every afternoon?
Yes, customised posture adjustments, strength, flexibility and pacing strategies reduce those flare patterns within a few consistent weeks.
3. Which rehabilitation exercises for lower back pain are safest to start at home?
Diaphragmatic breathing, pelvic tilts, glute bridges, supported hip hinges, cat–cow mobility, bird dog, and gentle spinal rotations are safe exercises for lower back pain and can be started at home. Please check these with your MD first though…
4. How long does a back pain rehabilitation plan usually take to feel progress?
Most people notice major early improvements within three to six weeks when strength, pacing, and rehab training stay consistent across the week.
5. Do movement breaks at work actually reduce back pain in women?
Yes, standing, stretching, or walking every 30–45 minutes help in reducing back pain in women.
6. When should I consider back pain rehabilitation in London instead of self-managing?
If symptoms repeat weekly, affect work or lifting confidence, or improve only temporarily, you should consider back pain rehabilitation in London.
Lower back pain in women often reflects changing hormones, daily loads, and movement habits.
A movement-first approach usually works best for managing this low back pain.
Building a personalised back pain rehabilitation plan helps you progress safely and consistently.
Start small, stay steady and remember that exercise and movement is one of the most powerful tools you already have.
References
- Hartvigsen J, Hancock MJ, Kongsted A, Louw Q, Ferreira ML, Genevay S, Hoy D, Karppinen J, Pransky G, Sieper J, Smeets RJ. What low back pain is and why we need to pay attention. The Lancet. 2018 Jun 9;391(10137):2356-67.
- Versus Arthritis. Chronic Pain in England: Unseen and Unequal. 2021. Available from: https://www.versusarthritis.org/media/23782/chronic-pain-report-june2021-print-friendly.pdf
- Pang H, Chen S, Klyne DM, Harrich D, Ding W, Yang S, Han FY. Low back pain and osteoarthritis pain: a perspective of estrogen. Bone research. 2023 Aug 4;11(1):42.
- Abd Alhamid HM, Kelini KI, Ibrahim SM, Alshimy AM. Correlations between pelvic pain, low back pain, and postural stability in healthy young women during the menstrual cycle. Physiotherapy Quarterly. 2025 Jun 18;33(2):30-3.
- Katonis P, Kampouroglou A, Aggelopoulos A, Kakavelakis K, Lykoudis S, Makrigiannakis A, Alpantaki K. Pregnancy-related low back pain. Hippokratia. 2011 Jul;15(3):205.
- Back pain in pregnancy. Available from: https://www.nhs.uk/pregnancy/common-symptoms/back-pain/ 10 Jan 2024.
- Asif A, Amjad F, Dastgir H, Asif W, Adil A, Afzal M. Prevalence of neck and low back pain in women during post-partum period: Neck and back pain during post-partum. The Healer Journal of Physiotherapy and Rehabilitation Sciences. 2022;2(4):271-8.
- Mahajan A, Sharma S, Tandon VR. Joint pains in perimenopause/menopause. JK Science: Journal of Medical Education & Research. 2023 Apr 10;25(2):63-5.
- Alaca N, Acar AÖ, Öztürk S. Low back pain and sitting time, posture and behavior in office workers: A scoping review. Journal of Back and Musculoskeletal Rehabilitation. 2025 Mar 20:10538127251320320.
- Ferreira ML, De Luca K, Haile LM, Steinmetz JD, Culbreth GT, Cross M, Kopec JA, Ferreira PH, Blyth FM, Buchbinder R, Hartvigsen J. Global, regional, and national burden of low back pain, 1990–2020, its attributable risk factors, and projections to 2050: a systematic analysis of the Global Burden of Disease Study 2021. The Lancet Rheumatology. 2023 Jun 1;5(6):e316-29.
- McGill S. Low back disorders: evidence-based prevention and rehabilitation. Human kinetics; 2025 Oct 27.
- Jones T, Kumar S. Physical ergonomics in low-back pain prevention. Journal of occupational rehabilitation. 2001 Dec;11(4):309-19.
- Why sitting too much is bad for us. Available from:https://www.nhs.uk/live-well/exercise/why-sitting-too-much-is-bad-for-us/
- Health and Safety Executive (HSE). Back in work: Managing back pain in the workplace. Available from:https://books.hse.gov.uk/gempdf/L26.pdf
- Knox MF, Chipchase LS, Schabrun SM, Romero RJ, Marshall PW. Anticipatory and compensatory postural adjustments in people with low back pain: a systematic review and meta-analysis. The Spine Journal. 2018 Oct 1;18(10):1934-49.