The Best Exercises for Back Pain: Practical Tips for Relief

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Dr. Parker Andrew Neill Chiropractor Cary, NC

For over 30 years, Dr Abbie Swank, Dr Parker Neill & Dr Timothy Swank have been serving Cary, Morrisville, Apex, Raleigh & surrounding North Carolina areas. We offer affordable Non-Surgical Spinal Decompression therapy for patients suffering from herniated & bulging discs, sciatica & neuropathy. You'll discover that our... more

Chronic low back pain (CLBP) can disrupt daily life, but the right exercises can make a significant difference. A recent analysis published in a Journal of Physiotherapy study revealed which types of exercises are most effective for managing CLBP. Here’s what you need to know to get relief.

Top Exercises for Back Pain Relief

  1. Target Your Core with Motor Control Exercises
    Motor control exercises focus on small, precise movements to stabilize the spine & improve posture. These exercises retrain your body to move properly, helping to reduce pain. Examples include pelvic tilts & controlled core tightening exercises.

Tip: Work with your chiropractor, a physical therapist, or certified fitness professional to learn proper technique for maximum benefit.

  1. Strengthen Your Back Muscles
    Strength training for your core & lower back helps support the spine, reducing strain. Exercises like bridges, planks, & gentle resistance training can make a big difference.

Tip: Start with low resistance & gradually increase as your strength improves.

  1. Try Multidisciplinary Programs
    Combining exercise with education & psychological tools can tackle both the physical & emotional toll of back pain. These programs often include stretching, strengthening, & mindfulness-based activities like yoga or Pilates.

Tip: Look for programs that blend exercise with lifestyle coaching or pain management education.

  1. Relax & Stretch with Yoga or Pilates
    These exercises improve flexibility, body awareness, & relaxation while also strengthening your muscles. Movements like child’s pose, cat-cow, & Pilates core routines can reduce tension & improve mobility.

Tip: Start with beginner classes or videos designed for people with back pain.

  1. Stay Active with Gentle Aerobic Exercise
    Activities like walking, swimming, or cycling improve circulation & overall fitness. While not as effective as targeted exercises, they can still help reduce pain & stiffness.

Tip: Aim for low-impact activities to avoid overloading your back.

How to Start Safely

  • Consult a Professional: Always consult with your chiropractor or physical therapist, before starting a new exercise routine to ensure it’s appropriate for your condition.
  • Listen to Your Body: Stop any exercise that increases your pain & discuss it with your provider.
  • Stay Consistent: Regular practice is key to seeing results, even if you start with just a few minutes a day.

The Bottom Line

Exercise is a powerful tool for managing chronic low back pain, but the type of exercise matters. Focusing on core stability, strength, & flexibility while incorporating mindfulness can lead to better pain relief & improved function. By starting slowly & consulting professionals, you can create a plan that supports long-term recovery & a healthier, pain-free life.