Welcome to Ask Kee, a dedicated space to ask Kee your questions about movement and wellbeing. Whether you’re looking for advice on how to get the most out of Fluidform at Home, working with pain or imbalances or seeking general guidance on how to live a more balanced, healthy life, Kee would love to hear from you and help to support your movement and wellness journey.
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Question: Dear Kee, My warm thanks to you and to the whole Fluidform Team first and foremost. Fluidform Pilates has been life changing for me since joining a few years ago after having our little one. I would love to ask you for your go-to recommendations on Fluidform workouts and stretches that help with lower back pain and strength building in that area, alongside the core. I check in with my GP regularly but from your functional movement perspective, would so appreciate any suggestions on what to incorporate within my Fluidform routine week to week. With best wishes & many thanks, H.
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Hi H, thank you for your beautiful message. It means so much to hear that Fluidform has been part of your journey since becoming a mum! It is my mission to support people and women through the many seasons of life, this is why I love doing what I do.
If your pain includes numbness, shooting pain down the leg, loss of strength, or bowel/bladder issues, I recommend seeking advice from your GP, physiotherapist or healthcare practitioner before commencing an exercise program.
Firstly, it’s important to understand that lower back is often a signal for dysfunction elsewhere in the body. Persistent lower back discomfort can be influenced by a combination of factors including a lack of core strength, weak glutes, limited mobility through the hips and hamstrings, poor spinal stability, prolonged sitting, repetitive movement patterns, or physical demands of everyday life.
Without knowing much about your specific pain or imbalances, the safest approach is usually to focus on improving your mobility in tight areas, build endurance and stability through your hips and core and gradually strengthen your posterior chain.
In addition to this, while lower back pain can bring limitations and discomfort, clinical guidelines recommend “people with low back pain should stay active and continue their usual activities as much as possible.” Australian Commission on Safety and Quality in Health Care. Gentle, considered movement such as walking, Pilates and mobility work can help improve function, build confidence and support long-term recovery. The goal isn’t to push through pain, but rather to gradually restore your strength, maintain mobility and rebuild trust in your body’s ability to move.
What to be mindful of:
When managing lower back pain, I encourage clients to focus on quality of movement rather than intensity. This can start with isometric holds, where the muscle contracts without actively changing length and the joint stays still. And repeating this frequently, rather than progressing or layering.
A few common mistakes I often see are:
- Jumping into high-intensity exercise before establishing foundational strength and stability. Think of mobilising, activating, stabilising and then strengthening.
- Overloading the body with heavy weights before mastering technique.
- Neglecting mobility work, particularly through the hips and thoracic spine (this is where your lower back and hips become extremely tight which can result in lower back pain and limit movements).
- Spending long periods sitting without regular movement breaks (resulting in tightness / stiffness).
Instead, I recommend building a strong foundation through controlled movement, improving mobility where restrictions exist, and developing endurance through the muscles that support the spine.
Why core strength matters:
At Fluidform, we think about core strength differently. Your core is far more than your abdominal muscles. It is an integrated support system made up of the pelvic floor, deep abdominal muscles, diaphragm, glutes and spinal stabilisers, all working together to create support, control and efficient movement throughout the body. Without having this support system, this is where we become imbalanced.
When these muscles work effectively together, they help distribute load more evenly through the body and reduce unnecessary strain on the lower back, which makes sense when you think about it.
My recommendations:
For your weekly routine, I would suggest focusing on three key pillars: mobility, core activation and glute strength.
1. Mobility
Mobility work can be incredibly valuable for reducing excessive tension through the hips, hamstrings and thoracic spine, all areas that commonly influence lower back mechanics.
Aim to incorporate short mobility sessions every second day or add 10 minutes of stretching after your workouts.
Recommended app workouts:
- Workout One: Mobility Strength 1
- Workout Two: Mini Stretch 20
- Workout Three: Mini Stretch 18
2. Pilates
Aim for 2–3 Pilates sessions each week that focus on core activation, glute strength, posterior chain development and spinal stability and control.
Recommended app workouts:
- Workout One: Mini Abs 50
- Workout Two: Mini Glutes 13 (only 12 mins, however the perfect introductory while you are focusing on small fundamental movements)
- Workout Three: Mini Abs 51 (deep inner thigh and core activation)
For clients experiencing lower back discomfort, I generally recommend prioritising Pilates-based sessions before progressing to more advanced strength-based workouts, particularly if training independently at home.
3. Daily Walking
Never underestimate the power of walking. Walking encourages circulation, supports spinal mobility and helps maintain overall movement throughout the day. It remains one of the simplest and most effective forms of exercise for supporting spinal health. However, it is important this is not overdone. Aim for 20-30 minutes every day, or break this up into 10 minute blocks throughout the day.
Moving Forward
This week, I would love you to commit to:
- 10 minutes of mobility work every second day
- 3 Pilates workouts with a focus on core, glutes and spinal mobility
- 20-30 minutes of walking each day
And remember, trust the process. Change doesn’t happen overnight, but patience and consistency go a long way. I’ve seen firsthand how empowering it can be when women learn to reconnect with and trust their bodies again through movement.
Love,
Kee xoxo
Source: Australian Commission on Safety and Quality in Health Care, Low Back Pain Clinical Care Standard (2026).
