Why Exercise Helps Back Pain
Exercise is one of the most effective treatments for back pain. Staying active — rather than resting in bed — speeds recovery from acute back pain and reduces the risk of it becoming chronic. For chronic back pain, regular exercise is the cornerstone of management, helping to strengthen the muscles that support the spine, improve flexibility, and reduce pain through the release of natural endorphins.
Core Strengthening Exercises
- Pelvic tilts — lie on your back with knees bent, gently flatten the lower back against the floor and hold for 5–10 seconds
- Dead bugs — lie on your back, raise arms and legs, then lower opposite arm and leg alternately while keeping the back flat
- Bird dog — on hands and knees, extend opposite arm and leg while keeping the back straight
- Bridge — lie on your back with knees bent, lift the hips off the floor and hold for 5–10 seconds
- Plank — hold a straight position on forearms and toes, building up time gradually
Stretching Exercises
- Knee to chest stretch — lie on your back, pull one knee gently to the chest and hold
- Cat-cow stretch — on hands and knees, alternate arching and rounding the back
- Child's pose — sit back on heels, stretch arms forward along the floor
- Piriformis stretch — lie on your back, cross one ankle over the opposite knee and gently pull
Aerobic Exercise
Walking, swimming, and cycling are excellent low-impact aerobic exercises that maintain spinal health and overall fitness without putting excessive stress on the back. Aim for at least 150 minutes of moderate activity per week.