If you’re experiencing back pain, you’ve probably come across a lot of advice – some helpful, some conflicting. Should you rest completely or try to stay active? Is lying down better than sitting up? And most importantly, when will it feel better?
It’s understandable to want to move less when your back hurts; you might be worried about making things worse or simply be in pain. But here’s the good news: gentle, targeted movement – when done correctly – can help relieve pain and get you back to feeling like yourself.
In this blog, we’ll share our tips to help you stay active safely, ease your discomfort, and support your recovery.
Why staying active is important for back pain
You might have been told that rest is the best remedy for back pain. While you may need to take things easy for a day or two, there’s a fine line between rest and inactivity, the latter of which – if it goes on for too long – can lead to stiffness, reduced blood flow, and delayed healing.
Gentle, controlled movement is the key because it promotes circulation, helps reduce muscle tightness, and supports the body’s natural recovery process. Studies have consistently shown that low-impact activities, such as walking, stretching, or targeted exercises, can effectively reduce symptoms of chronic back pain and slash the chance of future flare-ups by half.
Staying active doesn’t mean pushing through pain; it’s about finding safe, tailored exercises that work for your body. With proper guidance, you can keep moving, strengthen key muscles, and support your back’s long-term health without worsening your symptoms.
Safe exercises for back pain relief
Back pain can often self-resolve at home, but if you’re struggling with daily activities, the pain is getting worse, came on suddenly, or you haven’t seen any improvement within two to three weeks, we would always recommend seeking advice from a GP or physiotherapist.
They will be able to reassure you and suggest suitable exercises and activities to support the healing process.
You might want to try the following exercises at home:
1. Pelvic Tilts
A pelvic tilt is a fantastic exercise for gently stretching and strengthening the muscles in your core and lower back. It’s safe for most people, even if you’re pregnant.
To perform a pelvic tilt, lie on your back with your knees bent and feet flat on the floor. Slowly tilt your pelvis, pressing your lower back into the floor, then release. Repeat this exercise five to 10 times in each session.
You can find a detailed description of how to do pelvic tilts here.
2. Knee rolls
Knee rolls are a gentle exercise to increase the flexibility in your lower back and reduce pain. You can perform knee rolls laying on your bed or on the floor.
To do a knee roll, begin by lying down with your knees pointing towards the ceiling and your feet together. Slowly roll your knees to the right, hold for a few seconds, and then return to your original position. Repeat the same movement on the opposite side. This entire stretch (from middle to side A to middle to side B back to middle) counts as one repetition.
You may need to start with just two or three repetitions. Any discomfort should feel manageable and not make your back pain worse. Don’t worry if you need to slow down or rest between repetitions.
Watch a video of how to do knee rolls here.
3. Knee hugs
Knee hugs can be done effectively with most types of back pain and can help to stretch your lower back muscles and improve your flexibility. You can do either double or single knees hugs.
To perform a double knee hug, lay on your back with your legs together, knees bent, and feet flat on the floor. Slowly bring your knees up to your chest and clasp your hands gently over your knees to deepen the stretch. Release the knee hug and return your legs to the starting position.
You can see a video demonstration here.
Alternatively, you can do a single knee hug where you perform the same movement with one knee at a time, alternating legs as you go.
Click here for a video demonstration.
4. Swimming
Swimming is a low-impact, weightless form of exercise that allows you to move your body without putting pressure on your spine or joints. The buoyancy of water supports your weight, reducing the load on your back while enabling gentle, controlled movement. This can help improve blood circulation, ease muscle stiffness, and promote relaxation – key factors for reducing pain and helping your back to heal.
Styles such as backstroke or gentle breaststroke are usually best, as they allow for smooth, aligned movements that don’t twist or compress the spine. If you’re able to wear goggles and use a snorkel when you’re swimming it can prevent you from straining your neck to hold your head above the water.
Again, we would always recommend speaking to a physiotherapist for advice about what would be right for you.
Water therapy or water aerobics can be excellent alternatives. Slow, guided movements in shallow water can give you a safe and effective way to build strength, improve flexibility, and reduce discomfort, all with minimal stress on the body.
5. Walking
Walking is one of the most accessible and beneficial forms of exercise for anyone with back pain. It’s a low-impact activity that promotes gentle movement, encouraging blood flow to the muscles and tissues around the spine. This increased circulation helps deliver essential nutrients and oxygen, supporting the body’s natural healing process and reducing stiffness.
Unlike high-impact activities, walking places minimal strain on your spine or joints, making it ideal if you have chronic or mild back pain. It also helps strengthen the muscles that support the back, such as the core, glutes, and leg muscles.
Another key benefit of walking is its role in maintaining mobility. Prolonged periods of sitting can cause muscles to tighten and compress the spine, leading to discomfort. Regular walks counteract this by gently stretching the muscles and encouraging spinal alignment. Even short, frequent walks throughout the day can help break the cycle of inactivity that often worsens back pain.
Finally, walking offers mental health benefits, such as reducing stress and releasing endorphins – the bonus being that these “feel-good” hormones act like the body’s natural painkillers!
Our advice is to start with short, manageable walks and gradually increase the duration.
Tips for exercising safely with back pain
- Listen to your body: Avoid movements that cause sharp pain or make the symptoms worse.
- Start slowly: Begin with gentle exercises and gradually increase the duration and intensity.
- Focus on low-impact activities: Examples include walking, swimming, or cycling.
- Use proper form: Poor posture can exacerbate back pain. Physiotherapists can teach you the proper techniques for each exercise.
- Include stretching and strengthening: Combine stretches to improve flexibility and exercises to strengthen the core and back muscles.
When to see a physiotherapist
A physiotherapist can help you look after your back at any stage, from preventative exercises to keep your spine and muscles strong and stable to treatments to address chronic or acute back problems.
Red flags that you should seek professional advice include:
- Persistent or worsening pain
- Numbness, weakness, or tingling in one or both legs
- No improvement after two or three weeks
- Unexplained weight loss coupled with back pain
- Swelling, a lump, or a change of skin colour or shape on your back
- A high temperature
The benefits of physiotherapy for back pain
A physiotherapist will give you a personalised exercise plan that it tailored to your lifestyle and symptoms. They can also use a wide range of hands-on techniques to relieve your pain and improve your mobility.
Here at The Physio Box, this can include electrotherapies, acupuncture and dry needling, joint mobilisations, and myofascial release (a treatment that increases blood flow and helps restricted muscles to move freely again).
Another benefit of seeing a physiotherapist is that they can help you understand how your body moves and suggest positive changes to prevent future back problems.
Take the first steps towards relief
Staying active with back pain is achievable with safe, gentle exercises and physiotherapy support. This will help you to feel like you’re in control of the pain, as well as tapping into all the other physical and mental benefits of staying active – something that’s especially important when your body hurts!
If back pain is affecting your life, don’t wait for it to get worse. At The Physio Box in Kensington, our expert team is dedicated to helping you find relief through personalised, effective treatment. With a full diagnosis and a tailored plan, we’re here to support you in overcoming pain and achieving lasting recovery.
