Backs don't 'just go.'
There's a reason it keeps happening — and it's fixable. A $49 assessment finds what's really driving your back and gives you a real plan, not more guessing.
Special Offer – $49 · Normally $239 · Full 1-hour appointment · Private health claimable
Back pain doesn't stop you. It shrinks you.
One skipped walk. One passed-up game with the kids. You barely notice — until your world is a lot smaller.
Your back has been telling you all day.
Morning to night, the same small reminders.
Getting out of bed
The first stiff minutes set the tone.
Putting on your shoes
Even the small bends catch.
Picking up the kids
You brace before you lift.
Sitting it out
Couch, desk or car — it builds.
5 Surprising Truths About Back Pain
Back pain is common — but a lot of what people believe about it is outdated.
More pain does not always mean more damage
Pain is influenced by load, stress, sleep and the nervous system too.
Disc bulges are common
Many people without pain still show disc changes on scans.
Bed rest will slow recovery
Gentle movement is often better than shutting down completely.
Poor sleep and stress matter
They can turn the pain volume up and slow progress.
Scans are not the full picture
We look at the whole person, their lifestyle factors and more.
The goal is not to fear movement. The goal is to build a back that can handle life again.
Why Back Pain Hangs Around
Back pain often sticks around because of a cycle — not because you are broken.
Doing too much, too soon
Jumping back into normal activities before your back has settled can quickly irritate symptoms again.
Doing too little, for too long
Avoiding movement for extended periods can lead to stiffness, deconditioning and a more sensitive back.
Sitting all day, moving once it's bad
Long periods of sitting reduce tissue tolerance and load capacity, making everyday movements feel harder.
Fear, guarding and testing the sore spot
Worry and over-protecting your back can keep the nervous system on high alert, maintaining pain and limiting your activity.
Weak hips, glutes or trunk capacity
When key muscles are underactive or fatigue quickly, your lower back ends up doing more of the work than it should.
Poor sleep, stress and recovery
High stress, poor sleep and ongoing fatigue can increase pain sensitivity and reduce your body's ability to recover and adapt.
Often it is a load problem, not just a structure problem. Pain often persists because the amount, type or timing of load isn't matched to your current capacity — not simply because something is damaged.
Your Free Back Pain Reset Guide
Simple, practical advice to help you move with confidence again — written by the team who treat back pain every day at our Nerang clinic.
- What back pain often means
- What makes it stick around
- What actually helps
- A first 7 days checklist to calm a flare
- When to book an assessment
Get Your Free Back Pain Reset Guide
Pop in your details and we'll send the guide straight to you. Simple, practical advice to help you move with confidence again.
Already filled in the form on Facebook or Instagram? Download the guide here.
The Fighting Fit Back Pain Reset
Back pain usually needs a staged plan, not a random list of exercises.
- 1
Assess
Find triggers, red flags and what your back can tolerate now.
- 2
Settle
Reduce the dose, range or load without stopping life completely.
- 3
Move
Restore walking, bending, hip movement and confidence.
- 4
Strengthen
Rebuild trunk, hips and lifting patterns.
- 5
Return
Progress back to work, gym, sport and family life.
A good rehab plan should match the person, the pain pattern and the goal.
First 7 Days: Back Pain Reset Checklist
A simple starting point while you calm a flare and keep your confidence up.
Do This
- Keep moving in tolerable ranges
- Take short walks often
- Break up long sitting blocks
- Use easy hip or upper-back mobility
- Write down what flares it and what settles it
Avoid This
- Bed rest for days
- Repeatedly testing the painful movement
- Jumping straight back to max lifts or your usual gym routine without rehab
- Copying random exercises that don't match you
- Panicking every time it feels sore
Reduce the dose. Do not delete the goal.
The People Who Fix Backs At Fighting Fit
Dean Phelps
Kyle Wells
Renae Wood
Karolina Bejmert
Sam Pelz
4.9 Stars. 166 Google Reviews.
Here's exactly what happens in your first hour.
This isn't a 15-minute look and a referral elsewhere. It's a full clinical assessment and treatment — in one appointment.
Full History & Assessment
We listen. When did it start, what makes it worse, what you've tried. Then we examine you — movement, range, strength, posture.
Clinical Diagnosis
Not “tight muscles.” A real diagnosis — joint, disc or muscle-related pain, stiffness, overload. You'll know what's actually wrong.
Hands-On Treatment
Manual therapy, joint mobilisation, soft tissue work — whatever is most appropriate for you, applied in your first session.
Personalised Recovery Plan
Exercises, load adjustments, timeline and next steps — all specific to your back and your situation. Not a generic handout.
More Than A Heat Pack And Hope.
Let's find what's really driving your back — and sort it for good. Book a Back Pain Assessment at our Nerang clinic.
- 1 full hour with a Fighting Fit physio
- Exam & diagnosis
- Treatment
- Your recovery plan
Works With All Major Funds
Consults are claimable with your private health cover.
Not valid for DVA or WorkCover. NDIS self-managed welcome.
Common Questions
Yes. It's completely free — no payment and no catch. Pop your details in the form and we'll get the guide to you straight away.
No. It's general education to help you understand your back and start moving with confidence. It can't replace personalised advice, which is what an assessment is for.
Back pain doesn't always stay in one spot. The guide covers how pain can show up in the low back, glutes, hips and leg. The goal is to treat the pattern, not just the sore spot.
You get a full hour with one of our physios: exam, diagnosis, treatment and a recovery plan built around you.
Get urgent medical attention if you have bowel or bladder changes, saddle numbness, major trauma, fever or unexplained weight loss, progressive leg weakness, or severe night pain.
Your Back Isn't Broken.
Let's Fix The Pattern.
Download the free guide, no sign-up needed. When you're ready for more than a guide, book your $49 Back Pain Assessment.