Training at home with a stiff or achy back.
Long hours at a desk or on the road can leave your back stiff. An ONO trainer combines mobility work and gradual strength training, adapted to how your back feels each session.
How your trainer adapts sessions
- Begins with gentle mobility for the hips, spine and shoulders.
- Builds core and hip strength with controlled, low-load exercises.
- Teaches you to hinge, lift and carry with good form for everyday life.
- Adjusts or skips anything that aggravates your back.
Talk to a doctor first if
- The pain spreads down a leg or comes with numbness or weakness.
- You have trouble controlling your bladder or bowels.
- The pain followed a fall or accident.
- You have unexplained weight loss, fever, or pain that is worse at night.
Please note. ONO trainers are fitness professionals, not doctors or physiotherapists. This page is general information, not medical advice. If you have pain, an injury or a medical condition, get advice from your doctor or physiotherapist before starting, and tell us about it when you book.
Plans
50–60 min sessions · free cancellation up to 1 hour before · pause up to 2 weeks · couple pricing available. Compare plans →
Questions
Is exercise good for back pain?
For many people with everyday back stiffness, staying active helps. Your trainer adapts each session. If you have a diagnosed condition, follow your doctor's or physio's guidance.
Which format suits back stiffness?
Mobility and strength sessions are a good starting point. Your trainer will suggest the mix after your first session.
Do I need any equipment?
No. Your trainer brings everything the session needs. Loads go up to 10 kg, and past that your trainer uses reps, tempo and single-arm or single-leg work to keep it challenging.
How much space do I need?
About 2 m × 2 m of clear floor, roughly the size of a yoga mat with room to step around it. A living room, bedroom, terrace or your society's common area (where allowed) all work.
Book your first session at home.
Your first session sets your baseline. Message us to book a time.