Hypermobility and Back Pain: Your Path to Relief
- Kieran Cummins
- Aug 9, 2025
- 3 min read
Updated: Mar 1
In Part 1, we explored how hypermobility can lead to back pain. This is often due to joint instability, muscle fatigue, and conditions like lower crossed syndrome. Now, let’s discuss what you can do about it.
The key to long-term relief lies in building stability, improving muscle balance, and retraining your body to move efficiently. Physiotherapy is the best place to start this journey.
Why Strength and Control Matter
If your joints are hypermobile, they depend heavily on muscles for stability. Weak or poorly coordinated muscles around the pelvis and spine struggle to protect the lower back. This can lead to repeated flare-ups.
A tailored strength and control programme will:
Support the joints so they move within a safe range.
Reduce fatigue by improving muscle endurance.
Rebalance the body to address patterns like lower crossed syndrome.
Safe Strengthening for Hypermobility
Start Low and Build Gradually
One of the most important rules is “start low and go slow.” Jumping into high-intensity workouts can overload unstable joints. Physiotherapy-led rehabilitation begins with low-load, controlled exercises. From there, you can progress to more challenging movements.
Target the Right Muscles
For lower crossed syndrome, two muscle groups need particular attention:
Core muscles – especially the deep stabilisers like the transverse abdominis and multifidus.
Glutes – the powerhouse muscles for hip stability and pelvic control.
Strengthening these muscles helps tilt the pelvis back into a healthier alignment. This eases strain on the lower back.
Use Closed-Chain Exercises
Closed-chain movements, where your hands or feet stay in contact with a surface, provide more joint stability and feedback. Examples include bridges, wall squats, or modified planks.
Pilates – A Game-Changer for Hypermobility
Pilates, particularly Clinical Pilates, is one of the best tools for building spinal stability and control. It works by:
Encouraging slow, precise movement to retrain muscle coordination.
Strengthening the deep core without overloading lax joints.
Improving posture and body awareness to prevent harmful positions.
At Redrock Physio in St Albans, we often use the Pilates Reformer to add adjustable resistance and support. This makes exercises safe and effective for hypermobile clients.
Improving Balance and Proprioception
Hypermobility often comes with reduced joint position awareness. Physiotherapy can enhance this through:
Balance training (e.g., single-leg stands, wobble board work).
Coordination drills that challenge your body’s control in safe positions.
Better proprioception leads to fewer awkward movements, less strain, and more confidence in your body.
The Importance of Flexibility
Flexibility is crucial for everyone, but especially for those with hypermobility. While stretching can be beneficial, it’s essential to do it safely. Overstretching can lead to further instability and pain.
Gentle Stretching Techniques
Incorporate gentle stretching techniques that focus on maintaining muscle length without pushing joints beyond their limits. Consider using tools like resistance bands to assist in controlled stretches.
Dynamic Stretching
Dynamic stretching involves moving parts of your body through a full range of motion. This can be a great way to prepare your muscles for activity without overstressing your joints.
Looking Ahead – Part 3
In Part 3, we will explore stretching and hands-on support for hypermobility. We’ll discuss how to adapt flexibility work to avoid overstretching and how massage and pressure techniques can help reduce pain and improve body awareness.
Ready to start your strength plan?
If hypermobility and back pain are holding you back, our physiotherapy and Pilates team in St Albans can create a personalised programme. This will help you build stability, improve posture, and feel stronger every day. Book your appointment today and take the first step towards a more stable, pain-free back.
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