Back and neck pain: how building strength can help
Reviewed by Kieser clinical team
Last updated June 2026
Back and neck pain are common. If you’re dealing with it right now, it can be hard to know what to do first.
For many people, pain can become an ongoing cycle. It can change how you move and prevent you from staying active. Over time, the muscles that support your spine may get weaker. As a result, everyday tasks can feel harder, and pain can return.
It can feel frustrating when pain keeps coming back. The good news is that building strength and improving the way your body supports your spine may help reduce pain. Over time, this approach can contribute to neck and back pain relief. This can help to make everyday movement easier and build lasting strength and support for your spine.
What we mean by 'the pain cycle'
Pain is your body’s warning system. When your back or neck hurts, your body often tries to protect the area. You might tense up, move differently, or avoid certain movements.
For example, you might avoid lifting grocery bags or feel stiff after gardening. Or notice your neck aches after looking down at a phone or book. You may also feel it when you get out of the car, climb stairs, or try to sleep in one position.
Over time, this can become a loop:
- Pain starts
- You protect the area (guarding or avoiding movement)
- Muscles get underused and weaker
- Daily tasks feel harder
- Pain is more likely to return
This can happen with lower back pain, mid back pain, upper back pain, and neck pain.
Why pain does not always mean injury
It’s easy to think pain means something is ‘broken’. But pain isn’t always a sign of serious injury.
Some people have ongoing pain even when scans don’t show a clear cause. In these cases, back strength may be lower than it should be, which can make you move more carefully. This can make everyday activities feel harder than they should.
That’s why a plan that builds strength and control can be helpful. The goal isn’t to push through pain. It’s to rebuild capacity step by step.
What helps break the cycle of back and neck pain
Things like heat, gentle movement, stretching or massage may help you feel more comfortable. But on their own, they may not rebuild the strength you need for everyday tasks. This might include tasks like lifting a grandchild, carrying shopping or pulling weeds.
At Kieser, we combine physiotherapy and strength training. We start by listening to your story and assessing what may be contributing to your pain. This helps us choose a safe starting point.
A gradual strength plan may help break the cycle by helping your spine feel more supported. When your muscles manage load better, movement can feel easier. This can include movements like bending, carrying and reaching, turning and looking down.
How physiotherapy-led strength training can support you
Physiotherapy-led strength training may help you with back or neck pain relief. It may also help reduce the chance of the pain returning. Building strength safely can help you move with more confidence and do what matters most to you.
This involves:
- clear goals for what you want to get back to (work tasks, gardening, walking, sport, sleep)
- targeted strength training for the muscles that support your spine
- gradual progression so your body has time to adapt
- regular reviews to adjust your program as you improve.
The role of specialised machines for neck and back strength
Some muscles around the spine can be hard to target with general exercises.
Our specialised machines can help. They support your body position and let you train one area at a time, with steady resistance.
Back pain treatment
For back pain treatment, your clinician may use machines that focus on the muscles that support your spine. This may include our LE (lumbar extension) machine and our F3.1 machine.
The LE is a medical machine you use with a physio's help. It locks your hips in place so only your back muscles do the work. A computer tracks your back strength and shows how this compares to other people. It can be a good fit if your back pain is severe, ongoing or complex.
The F3.1 machine also targets the muscles that support your spine, but with simpler padding and weights – no computer. Once your clinician has set you up, you can use it on your own as part of your regular routine to help keep your back strong.
Neck pain treatment
For neck pain treatment, your clinician may use machines that target muscles that support your neck and upper spine. This may include our CE (cervical extension) machine.
The CE machine helps strengthen the muscles deep in your neck (extensor muscles). They may also add one of our other machines that target your neck and back to help improve strength, posture and movement. It will depend on your specific needs.
Your clinician can help you start at a safe level and progress gradually over time.
The Kieser Spinal (Lumbar) Program
If your back or neck pain is ongoing or keeps returning, you may benefit from our Spinal Program (lumbar). This combines physiotherapy and progressive strength training. It focuses on building support around the spine to help manage pain and improve movement over time.
When to seek urgent help
Back and neck pain is common and is often not caused by a serious condition. But some symptoms could be a sign you need urgent medical care. Seek help straight away if you notice any of the following:
- New trouble controlling your bladder or bowel
- Numbness in your groin or ‘saddle’ area
- Sudden, severe weakness in your leg or arm
- Severe pain after a major accident or fall
- Fever, unexplained weight loss, or you feel very unwell along with back or neck pain
If any of these happen, seek urgent medical help (call 000 in an emergency). Or contact your doctor or nearest emergency department.
Next steps: start small, stay consistent
If you have recurring or ongoing back or neck aches and pains, you don’t have to guess your way through it. The aim is to find a starting point that feels safe, then build strength and confidence over time.
Book an initial consultation with a physio to talk about what may be contributing to your neck or back pain. They can also help you explore whether strength training may be right for you.
