Exercises for lower back pain
Staying active is one of the best things you can do for your back. Here's where to start.
Dr Damien Sampimon, chiropractor · Last updated to confirm: Update to the publish date
Why walking helps
Dr Damien will usually recommend walking as part of your recovery and your overall health. Walking gets your whole body and all your spinal joints moving. It's a weight-bearing exercise, which is good for bone strength, and it's low impact, so it suits people of all ages.
Regular walking also helps you keep your weight in check. If you're carrying a few extra kilos, losing some of that weight takes stress off your joints.
Start with what feels comfortable, even 10 minutes, and build up gradually.
Simple exercises to tryto confirm: Exercise list to be approved by Dr Damien before publishing
- Knee hugs: lying on your back, gently bring one or both knees towards your chest. Hold for 15 seconds, 3 times.
- Pelvic tilts: lying on your back with knees bent, gently flatten your lower back into the floor, then relax. 10 times.
- Cat and camel: on hands and knees, slowly round then gently arch your back. 10 times.
Stop any exercise that makes your pain sharply worse, and ask Dr Damien which exercises suit you.
Don't forget your feet
Your feet are your body's contact with the ground, so how they support you matters. Flattened arches can add stress to your knees, hips and back when you walk and run. Wear shoes that are comfortable and fit well. If you're not sure about your feet or shoes, ask Dr Damien to have a look.
Putting it together
Regular walking, gentle exercise, good work habits and care when you need it all help keep your back moving well.
This article is general information, not medical advice. If your pain is severe, getting worse, or comes with numbness or weakness, see a health professional.