Is Exercise the Answer to Your Pain? Try These 3 Simple Tests

You wake up one morning and suddenly there’s pain in your back, shoulder, or knee. You’ve no idea what you’ve done, and you can’t think why it should be there. You go and see a healthcare professional, maybe a therapist or physio — and while their advice is good, nothing seems to eliminate the discomfort long term. You ask can I safely exercise for pain relief?

Here’s the truth: 80% of people will experience (idiopathic – pain with no cause) back pain at some point in their lives. But only 2% of these cases are down to serious clinical issues. In other words, most pain isn’t caused by something “broken” in the body. Your question remains, ‘Can I exercise for pain relief?’

Another big factor? Around 75% of people have a forward tilting pelvis — and this alone puts extra load into the lower back, creating pain.

So what’s the problem?
👉 You’re not sure if exercise will make it worse or better.
👉 You know you should move more.
👉 And everyone tells you Pilates is great for back pain… but will it really work for you?

That’s where I come in. I want to give you the evidence you need to make the right choices, so you can feel confident about whether you can exercise for pain relief. With my simple one-minute movement tests, you’ll find out what’s going to help you — and what might hold you back.

Test 1: The One-Minute Strengthening Test

This is the quickest way to find out if strengthening exercises for back pain could help ease your discomfort. Watch the video here or follow the instructions below:

1. Sit or stand tall, reaching the crown of your head up.
2. Pull your belly button in and hold it there.
3. Breathe out, then move in the way you normally do when you feel pain.

👉 If the pain eases, strengthening is likely to help.
👉 If not, it may be another healthcare route you need.

Test 2: Shoulders-to-Thumbs – Your Spine’s Flexibility Check

Many people think their hamstrings are tight, but often it’s actually spinal stiffness that’s the culprit. Watch the video here or follow the i striations below:

Try this:

1. Sit tall on a chair.
2. Place your hands on your knees, thumbs curled over the top.
3. From your hips, hinge forwards and see if your shoulders can reach your thumbs — without moving the shoulders independently.

👉 If you can do it — your spine’s moving well.
👉 If not, remember what Joseph Pilates said: “Motion is lotion.” The less your spine moves, the more pain you’ll experience.

Test 3: Hip Mobility – Can You Move Freely?

Your hips are powerhouses. They absorb up to 15 times your bodyweight when you walk, jog, or run. Without healthy, flexible hips, pain during everyday movement is inevitable. Watch the video here or follow the instructions below:

Try this simple hip mobility test:

1. Sit down and lengthen your spine.
2. Lift one ankle and place it onto the opposite knee.
3. Can you keep your back straight as you do this?

👉 If yes — great, keep moving!
👉 If not, targeted therapy exercises can restore hip mobility and reduce pain.

Why These Tests Matter

Where you have pain, you almost always have restricted movement. And when movement is restricted — whether in the back, spine, or hips — pain follows.

The good news? These restrictions can be changed. With the right guidance, you can move well, feel strong, and walk confidently within just a few weeks.

So don’t just put up with pain or keep guessing. Try these tests today and see what your body tells you.

✅ Next Steps:

• Sign up for my free Alignment Video HERE to learn more.
• Or come along to my next Honest Body Retreat, where I’ll guide you through all five tests and give you evidence-based feedback on how to move better and eliminate pain.

Your body already has the answers. You just need the right interpretation.

For a more personalised help and support see my Hormone Health Programme here