Why does your back ache even when you've done "nothing"? 🤔
One of the most common things I hear from women over 45 is:
"My back is always stiff when I get up."
"I can't stand for too long without my lower back aching."
"I thought it was just part of getting older."
The truth is, low back pain is not an inevitable part of ageing.
As a Sports Therapist and Pilates Teacher, low back pain is one of the most common issues I see in midlife women.
What is Low Back Pain?
Low back pain refers to discomfort, tension or stiffness in the area between your ribs and pelvis.
Sometimes it develops suddenly, but more often it builds gradually over time due to a combination of factors.
For many women, there isn't one specific injury causing the problem.
Instead, it can be linked to how we move, sit, sleep, exercise and manage stress.
Why does it happen?
As we move through perimenopause and menopause, several changes can increase the likelihood of back pain.
These include:
✔️ Reduced muscle strength
✔️ Loss of core stability
✔️ Prolonged sitting
✔️ Increased stress and tension
✔️ Changes in connective tissue elasticity
✔️ Poor movement habits
✔️ Reduced recovery and sleep quality
The good news?
Most low back pain responds well to movement and strengthening.
3 Pilates Exercises That May Help
Always work within a comfortable range and seek professional advice if symptoms are severe or persistent.
1️⃣ Pelvic Tilts
A gentle way to improve spinal mobility and reconnect with your deep core muscles.
2️⃣ Shoulder Bridge
Helps strengthen the glutes, hamstrings and posterior chain, which provide support for the lower back.
3️⃣ Cat Stretch
Encourages mobility through the spine and can help reduce feelings of stiffness and tension.
3 Lifestyle Tips
🚶♀️ Sit Less, Move More
Try not to stay in one position for prolonged periods. Even a short walk can help.
💪 Build Strength
Strong muscles support your joints and spine. Pilates and resistance training can make a huge difference.
😴 Prioritise Recovery
Sleep, stress management and adequate protein intake all play a role in how well your body recovers.
The Good News...
Research consistently shows that movement is one of the most effective tools for managing many types of low back pain.
Pilates can help improve posture, core strength, mobility, balance and body awareness, helping you move with greater confidence and less discomfort.
Small, consistent actions often create the biggest changes.
Do you ever experience low back pain?
Tell me below — is it worse after sitting, standing or first thing in the morning? 👇
About Serendipity Wellness®
Serendipity Wellness provides Pilates classes, wellness coaching, women’s health support, and holistic wellbeing services across Warwickshire. Founded by Tracy Richardson, the business supports women through movement, mindfulness, midlife wellness, and community connection.
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Tracy Richardson MSc is a movement and wellness specialist with a background in therapy, Pilates, and wellbeing, she combines evidence-based practice with a nurturing, mindful approach. Tracy’s mission is to empower individuals to move with awareness, release tension, and cultivate sustainable health, strength, and inner calm. When she’s not teaching or writing, you’ll often find her walking her dog, practising Pilates, or sipping a calming cup of tea.
