A Beginners Guide To The Best Exercises For Managing Pain - Part 2: Back Pain

This Part 2 of a 3-part guide to incorporating exercise into your day. You can also check out our exercise guides for fibromyalgia or rheumatoid arthritis.

Strengthening the muscles that support your back and posture are important in reducing back pain. Below we listed exercises that might be helpful for chronic back pain. As a reminder, speak to your doctor or physical therapist before starting a new exercise program. If you are just beginning to exercise regularly, it is important that you start off with a lighter regiment and build up over time.

Weightlifting is a fantastic way to strengthen your muscles. The exercises associated with weightlifting target different muscle groups and can be done in different sets throughout the week. We recommend speaking to a personal trainer to learn how to weightlift properly. You might need to join a gym for access to the necessary equipment.

Pilates exercises promote spinal alignment and the strengthening of the back muscles that help you keep good posture. It also teaches you to be more aware of your body and helps you move in fluid motions. Joining a Pilates class can be a fun outlet to relieve back pain and make new friends.

Aerobic exercises like walking, swimming, or biking get air into your lungs and can help alleviate back pain. These exercises are great for getting stared on a regime that does not require a special skill or resource. You can get outside and walk without having a membership to a gym or class and without any exercise equipment!

Strengthening exercises that do not require weights or other equipment include: partial crunches, pelvic twists, hamstring stretches, bridging, wall sits, bird dog, knee to chest, press-up back extensions.

For individuals with back pain, experts recommend against doing any of the following exercises: toe touches, leg lifts, and sit ups, as these can add pressure that can exacerbate pain.


WebMD. Low Back Pain, What Can You Do? Retrieved from: http://www.webmd.com/back-pain/lower-back-pain-10/slideshow-exercises