Is exercise safe when my back hurts?

For most people, gentle movement is one of the best things for a sore back. We start well within your comfort, build slowly, and never push through sharp pain.

I've been told to rest - is that not better?

Short rest during a flare-up is sensible, but long rest tends to leave backs weaker and stiffer. We help you get moving again at a pace that feels safe.

What if I have a disc problem or sciatica?

Many clients do. We work around your symptoms and avoid positions that aggravate them. If anything looks like it needs medical attention, we'll point you to your GP first.

Do I need to lie on the floor?

No. Everything can be done standing, seated or on a bed if getting up and down is difficult. Your programme is built around what you can do today.

What if I have a flare-up mid-programme?

Your plan adapts. There's a simple flare-up routine, and Kim can adjust your week through the app.

Is this the same as physiotherapy?

No. KB Movement is exercise support, not medical care or diagnosis. Kim is a Clinical Exercise Specialist and works alongside - never instead of - your GP or physio.

Pathway · Back Pain Relief & Confidence

Move your back with confidence.

Gentle, beginner-friendly coaching for stiff, sore and unreliable backs - built around your day, your comfort and the things you'd like to get back to.

Book your free clarity call See programmes

Sound familiar?

The everyday signs your back is asking for support.

Mornings feel stiff and sore

It takes a while to straighten up, and getting out of bed is the worst bit of the day.

Sitting or standing too long hurts

A car journey, a film or a queue leaves your back aching and grumpy.

Bending and twisting feel risky

Shoes, socks and the bottom shelf have quietly become a careful operation.

You've started avoiding things

Shopping bags, gardening and hoovering all feel like they might set it off.

If you wait it out…

Backs don't get stronger by being protected.

When a back hurts, we naturally move less and guard more. Over time that leaves the muscles around the spine and hips weaker, so ordinary jobs feel harder and flare-ups come more easily. The way out is gentle, well-judged movement - little and often, at your pace.

Start the conversation

A woman in her fifties enjoying a gentle bike ride on a quiet country lane

The programmes

Three ways into the Back Confidence pathway.

4 WEEKS · BASIC PLAN

Back Ease and Reset

A calm re-entry to movement for sore, cautious backs - settle the ache, learn what helps, and start trusting your back again.

Tailored 4 week plan
2 sessions per week
1 live review
Weekly check-ins
App messaging support

Most chosen

12 WEEK STANDARD PLAN

12-Week Back Confidence Standard

The full 12-week pathway - progressive strength for your back, hips and core, with live coaching and clear, steady progress.

Tailored 12-week plan
Live coaching sessions
Weekly check-ins + monthly review
Fortnightly form video review
Final reassessment

12 WEEK PREMIUM PLAN

12-Week Back Confidence Premium

Extra reassurance and accountability - more live coaching, weekly form reviews and priority support throughout.

Tailored 12-week plan
9 live coaching sessions
Weekly check-ins
Weekly video form review
Priority app messaging
Final reassessment & continuation plan

What progress looks like

A 12-week journey, milestone by milestone.

Week 2

Less fear of moving. You understand what settles your back and what stirs it up.

Week 4

Easier mornings. Getting out of bed and up from a chair feels smoother.

Week 8

Stronger hips, tummy and back. Sitting and standing for longer feels manageable.

Week 12

Confident bending, lifting and walking - plus a clear plan to keep it that way.

Sample plan

What your 12 weeks actually looks like.

This is the 12-Week Back Confidence Standard programme, week by week. Tap any week to see exactly what you get - no guessing, no surprises.

weeks, fully tailored

live coaching sessions

30+

guided app sessions

weekly check-ins

video form reviews

progress reviews

Pick a week

Weeks with a live coaching session

Settle in · Weeks 1-4

Week 1

Gentle foundations - we learn how your back behaves before we load it.

2 guided sessionsIn your Everfit app, with video for every exercise.
1 live coaching sessionFace-to-face with Kim online - form, questions, reassurance.
Weekly check-inA short message from Kim to see how the week felt.

Book your free clarity call

Just a 15-minute chat. No pressure, no commitment.

Packages & pricing

See Back Confidence Programme packages - clearly priced, no surprises.

Pay in full or split across three monthly payments on 12-week programmes.

View pricing Or book a free 15-min clarity call →

FAQ

Back pain relief & confidence FAQs

If you're unsure whether this is right for you, the free 15-min call is the easiest way to find out.

Ready to feel at ease in your back again?

Book your free clarity call Or explore the Knee Pain pathway →