A personal trainer for lower back pain

This page is for people whose lower back gets sore, stiff or cranky, and who want to stay active and get stronger instead of resting it forever. HipTrain is live 1-on-1 personal training over video with the same certified coach every session. Sessions cost about $14, and your first one is free. Back pain has many causes, so get it checked by your doctor first. Then we can help you build strength around it.

The short version

• NIAMS, part of the NIH, says back pain is one of the most common medical problems in the United States.
• Its advice for many people is to avoid bed rest, limit only the activities that cause pain, and gradually increase activity as tolerated.
• NIAMS also says strengthening exercises can help decrease pain, and that weak back and stomach muscles may not properly support the spine.
• Check with your doctor before starting, and see one right away for warning signs like leg numbness, weakness or trouble urinating.

Why a live coach helps with lower back pain

Rest isn't the long-term answer. NIAMS lists "avoid bedrest" among its home steps for back pain, along with gradually increasing physical activity as tolerated. The tricky part is knowing how much is enough and how much is too much. A coach helps you find that line and move it a little each week.

Core strength supports the spine. NIAMS notes that back pain is more common in people who aren't physically fit, and that weak back and stomach muscles may not properly support the spine. Strengthening the core, hips and upper back is the heart of most sessions.

Overdoing it is a risk too. NIAMS also says back pain is more likely if you exercise too strenuously after being inactive for a while. A coach starts you at the right level and builds gradually, so a good week doesn't turn into a bad one.

Form matters most. NIAMS suggests learning to move properly during daily activities, especially heavy lifting, pushing or pulling. Your coach watches on camera as you hinge, squat and carry, and corrects your back position and breathing in real time.

What we're not. HipTrain coaches are certified personal trainers. They are not doctors, chiropractors or physical therapists, and they don't diagnose the cause of back pain. If your doctor has referred you to a physical therapist, follow that plan first.

What a session looks like

An example, not a prescription. Imagine a 49-year-old man who works at a desk and has had on-and-off lower back soreness for years. His doctor has ruled out anything serious and told him to stay active. He has a mat, a resistance band and a pair of 15-pound dumbbells.

• Check-in and warm-up (6 minutes): his coach asks how his back feels today. Then cat-cow on hands and knees, pelvic tilts, gentle bridges and a walk around the room.
• Core and hips (12 minutes): bird dogs, dead bugs, side planks from the knees, and band side steps. Slow and controlled, breathing out on the effort.
• Strength (8 minutes): hip hinges with a dowel along his back to learn the position, then Romanian deadlifts with the dumbbells, goblet squats to a chair and band rows. His coach watches that his spine stays neutral.
• Cool-down (4 minutes): hip flexor and hamstring stretches and slow breathing.

If a move causes pain, his coach changes the range or swaps it. If his back feels good, the dumbbells get a little heavier next week. Same plan, adjusted to the day.

What members say

"Felipe is a great trainer. He's very encouraging and I love the variety of exercises and the focus on proper form. I also love just showing up and having a custom plan ready to go. No planning needed!" (Luke D., Google review)

"My trainer is Demian and he is great with checking in to make sure the exercises are not causing discomfort. He is also very flexible with my changing schedules, and he is very patient." (Andrea M., Google review)

These are individual members' experiences, not promises. HipTrain is rated 5.0 on Google from 81 reviews.

What it costs

Two 30-minute sessions a week is $119.99 a month, about $14 a session, and lines up with the CDC's 2-day strength guideline for adults. Busy schedule? 30 minutes fits before work or at lunch. The first session is free, no credit card needed. HipTrain's own benchmark for a typical in-person trainer is $75 or more a session.

HipTrain is HSA / FSA eligible. Under IRS Publication 502, exercise usually qualifies only when it's for a specific condition your doctor has diagnosed, which often means a Letter of Medical Necessity. Our Letter of Medical Necessity guide explains how. Always confirm with your plan.

When HipTrain isn't the right fit

• If your pain is new, severe, or came after a fall or injury, see a doctor before you train.
• If you have numbness, weakness in your legs, fever or trouble urinating along with back pain, get medical care right away.
• If your doctor has referred you to a physical therapist, start there. We can help after you're discharged.
• If you want hands-on work like massage or adjustments, you need an in-person provider. We're video only.
• We're small: a handful of featured coaches and 29 App Store ratings.

Questions

Should I exercise with lower back pain?

For many people, yes. NIAMS advises avoiding bed rest and gradually increasing activity as tolerated, and says strengthening exercises can help decrease pain. It also says to check with your doctor or physical therapist before starting any exercise routine.

Which exercises are good for a sore lower back?

Coaches often start with gentle core and hip work, like bridges, bird dogs, dead bugs and side planks, then add hinges and carries as you get stronger. Our core exercises guide shows several of these.

When is back pain a reason to see a doctor?

NIAMS says to see a doctor if pain doesn't improve after a few weeks, or if you have numbness or tingling, severe pain that medication doesn't help, pain after a fall or injury, or back pain with trouble urinating, leg weakness, fever or unplanned weight loss.

Can I do this from my office?

Yes. Many sessions need only floor space and a band. See our page for busy professionals and our mobility and flexibility training.

Ready to build a stronger back with someone watching your form? Try your first session free. No credit card needed.

Sources

• HipTrain
• NIAMS: Back pain
• NIAMS: Back pain diagnosis, treatment and steps to take
• CDC: Physical activity guidelines for adults
• IRS Publication 502: Medical and Dental Expenses