Why Your Exercises Aren’t Working: Chronic Pain Solutions

If you had a sore back, would you be lifting this weight?

Why What You’re Doing Isn’t Working: The Key to Healing Chronic Injuries

Many clients come to me frustrated. They describe a long list of stretches and exercises they’ve been prescribed, but they report little to no improvement — and sometimes, they even feel worse.

When they take me through what they’ve been given, I can usually see why these exercises were prescribed. It’s not that they’re “wrong.” More often than not, the problem lies in:

• The wrong level – exercises are too hard or too easy.

• Poor explanation – not fully understanding how or why to perform them.

• Wrong timing – exercises given too early or too late in the healing process.

Why One-Size-Fits-All Doesn’t Work

Humans are unique, and so are our bodies and injuries. What works for one person might make another feel worse. Chronic injuries don’t heal effectively with generic plans — they need an individualised approach.

Exercises come in many forms: strength, mobility, balance, and more. Choosing the right exercise at the right time is crucial.

Think of it like learning any new skill:

• If you’ve never lifted a weight, you don’t start with 100 kilos at the gym.

• If you can’t swim, you don’t jump straight into the deep end.

• If you can’t drive, you don’t step into the driver’s seat and floor the accelerator.

Each of these skills requires progressive steps, and rehabilitation is no different.

Reprogramming the Brain for Recovery

Chronic pain and injuries aren’t just about muscles or joints — they also involve your nervous system. Your brain needs to learn the correct patterns of movement again.

When exercises are prescribed incorrectly:

• The brain receives confusing signals.

• Movements are performed improperly.

• Pain persists or even worsens.

An individualised programme teaches your body step by step, gradually retraining both the muscles and the nervous system to move correctly and safely.

Steps to Make Your Exercises Work

1. Start at the right level – exercises should challenge you without causing pain or frustration.

2. Understand the purpose – know why each movement is prescribed and how it helps your recovery.

3. Progress gradually – build strength, mobility, and confidence in small steps, just like any skill.

4. Focus on quality, not quantity – perfect movement patterns are more effective than endless repetitions.

5. Seek guidance when needed – a tailored plan from a qualified professional ensures you’re on the right track.

Importance of Personalised Treatments

If your exercises aren’t working, it’s not because your body is “broken” or resistant to healing. It’s often about matching the right exercise to the right person at the right time.

Chronic injury recovery is like reprogramming your body and brain. With an individualised approach, patience, and gradual progression, healing becomes possible, and sustainable.

I create personalised rehabilitation plans that respect your body, your injury, and your goals - helping you recover safely and effectively. Would you like to see how you can also start to move and feel better?

Sabrina is a movement specialist based in Worcester Park, London, helping people overcome pain, move better, and enjoy active, fulfilling lives. With expertise in sports and remedial massage, personal training, and the Emmett Technique, she works with clients to relieve pain, improve mobility, and build strength. Treatments and training sessions take place in her private home treatment and training room. If you would like to discuss your needs, book a Discovery Call.