When you’re in pain, exercising may feel like the last thing you want to do. But a growing body of research suggests that, while it’s not a cure, physical activity might potentially be a useful tool for managing chronic low back pain. And,over time,inactivity may make symptoms worse.
It may feel counterintuitive, but “the best thing for you to do is actually to keep on moving,” in most cases, says Dr edward Phillips, an associate professor of physical medicine and rehabilitation at Harvard Medical School.
Exercise can help to relieve pain by stretching and strengthening the muscles that support the back. For some, it can also improve their perception of the pain and reduce chronic stress.
Still, studies suggest that one of the main reasons peopel with back pain don’t exercise is as they fear they will make their pain worse.
Whether you’re looking to move more or you’re already active and want to keep working out despite your back pain, we asked doctors to share their ‘dos and ‘dont’s for exercising safely and effectively. (Because back pain can have different causes, check with your GP or physiotherapist before getting started, or if your pain worsens.)
It’s not your back, it’s your lifestyle: New theories on treating back pain
take movement breaks
Prolonged sitting, particularly in the same position, presents a triple whammy for back pain: it puts excessive pressure on your discs, weakens your core and glute muscles and decreases the flexibility of your legs, says Dr Carolyn Chudy, the director of physical medicine and rehabilitation at the virtual orthopaedic care provider Vori Health.
And when you stand up, your back muscles may strain to compensate.
If you spend most of your time sedentary, start by taking short movement breaks throughout the day, says dr Chudy. Every 30 minutes, stand up, walk around your home or office, or do a few air squats or sit-to-stands.
Stretching can also help: When you sit for long periods, your leg, hip and core muscles can become tight, which can lead them to tug on your back muscles and spine, says Dr Chudy.
Experts suggest pausing throughout your day to do child’s pose and cat-cow stretches, figure-four stretches for your hips, and hamstring stretches.
Is Your Workout Safe for Your Back? A Simple Test from Experts
Table of Contents
Back pain is a common concern, and manny people worry about whether exercise will exacerbate the problem. Fortunately, a straightforward test can help you determine if a workout is safe for you: Does the exercise make your back pain worse, either during or afterward? If the answer is no, according to Dr. Sama, you can likely continue with your current exercise routine without fear. https://www.nytimes.com/2025/08/19/well/move/exercise-back-pain.html This simple guideline, recently highlighted in The New York Times, empowers individuals to listen to their bodies and make informed decisions about their fitness.
Understanding Back Pain and Exercise
Back pain is incredibly prevalent. The American Chiropractic Association reports that approximately 31 million americans experience low back pain at some point in their lives. https://www.acatoday.org/ It’s often a complex issue with numerous potential causes, ranging from muscle strains and sprains to more serious conditions like herniated discs or spinal stenosis.
For a long time, conventional wisdom suggested rest was the best approach for back pain. Though, current research increasingly emphasizes the benefits of movement and exercise for both preventing and managing back pain. Exercise can strengthen core muscles, improve posture, and increase blood flow to the affected area, all of which contribute to healing and pain relief.
The “Pain Test”: A Practical Guide
The key takeaway from Dr. Sama’s advice is the importance of self-assessment.Here’s how to apply the “pain test” effectively:
* During Exercise: Pay close attention to how your back feels while you’re working out. Sharp, shooting pain, or a meaningful increase in existing discomfort, is a red flag.
* After Exercise: Monitor your back pain in the hours following your workout. A little muscle soreness is normal, but a noticeable worsening of your back pain suggests the exercise may not be suitable.
* Listen to Your Body: This isn’t about “pushing through the pain.” It’s about recognizing the difference between normal muscle fatigue and pain that indicates potential harm.
* Consider the Type of Pain: Dull, aching pain is different than sharp, stabbing pain. Sharp pain warrants immediate attention and modification of your exercise.
What if Your Workout Does Worsen Your Pain?
If an exercise consistently aggravates your back pain, it’s time to reassess. Here are some steps to take:
* Modify the Exercise: Can you adjust the form, range of motion, or intensity to reduce the strain on your back? for example, reducing the weight lifted, shortening the stride during running, or performing a modified plank.
* Try a Different Exercise: Explore alternative exercises that target the same muscle groups without putting stress on your back. Swimming, walking, and cycling are frequently enough good options.
* Consult a Healthcare Professional: A doctor, physical therapist, or chiropractor can provide a personalized assessment and reccommend appropriate exercises and treatment options. https://www.apta.org/ (American Physical Therapy Association)
* Focus on Core Strengthening: A strong core provides essential support for your spine. Exercises like bird-dogs, pelvic tilts, and gentle abdominal contractions can help stabilize your back.
Key Takeaways
* Listen to your body: The “pain test” is a simple but effective way to determine if a workout is safe for your back.
* Movement is generally good: Exercise is frequently enough beneficial for back pain, but it must be done safely.
* Don’t ignore pain: If an exercise worsens your back pain, modify it or choose a different activity.
* Seek professional guidance: A healthcare professional can definitely help you develop a safe and effective exercise plan.
Frequently Asked Questions (FAQ)
Q: What if I have a pre-existing back condition?
A: if you have a diagnosed back condition, it’s essential to consult with your doctor or physical therapist before starting any new exercise programme.
Q: Is it okay to experience some discomfort during exercise?
A: Mild muscle soreness is normal, but sharp, shooting, or substantially increased pain is not.
Q: what are some good exercises for back pain?
A: Low-impact activities like walking, swimming, cycling, and yoga are often well-tolerated. Core strengthening exercises are also beneficial.
Q: How long should I wait before returning to exercise after a back pain flare-up?
A: This depends on the severity of the flare-up. Consult with a healthcare professional for guidance.
This data is for general knowlege and informational purposes only, and does not constitute medical advice. It is essential to consult with a qualified healthcare professional for any health concerns or before making any decisions related to your health or treatment.