What Kind of Exercise Is Good for Low Back Pain?
Low back pain is one of the most common reasons people seek care at Omni Health Vancouver. One of the first questions we hear is: “What exercises should I do for low back pain?”
The answer depends on many factors, including your age, activity level, injury history, fitness level, and the type of back pain you are experiencing. What works well for one person may not be appropriate for another.
This article shares general exercise ideas based on the types of patients we commonly see in clinic. These are not individualized instructions or medical advice, but examples of movements that are often better tolerated during recovery from low back pain.
Why Movement Matters for Low Back Pain
In many cases, gentle movement can help reduce stiffness, improve circulation, and maintain strength during recovery. While complete rest may seem helpful initially, prolonged inactivity can sometimes make low back pain worse.
One of the simplest and most effective forms of movement is walking!
Walking for Low Back Pain
Walking is often a great starting point because it is low impact, accessible, and easy to adjust based on comfort level. Short walks throughout the day may help keep the body moving without placing excessive strain on the spine. Many people tolerate walking better than high-intensity workouts during flare-ups of low back pain.
Exercises We Commonly Start With: The “Big 3”
For many patients, we often begin with stability-focused exercises sometimes referred to as the “Big 3.” These exercises are commonly used to improve core endurance while minimizing unnecessary spinal stress.
Bird Dog
The bird dog exercise focuses on core control, balance, and coordination while keeping the spine relatively stable.
Side Plank
Side planks help target the lateral core and hip muscles that contribute to trunk stability.
Modified Curl Up
A modified curl up may help build abdominal endurance without placing the same stress on the spine that traditional sit ups can create.
Exercises We Often Avoid Early On
When the back is irritated or sensitive, certain exercises may aggravate symptoms for some individuals.
We commonly recommend avoiding high-load or high-flexion core exercises early in recovery, especially if they increase pain. This can include:
Sit ups
V sits
Toe-to-bar style exercises
Aggressive twisting or bending exercises
For some people, these movements may place excessive stress on the low back before symptoms have settled.
Other Common Exercises for Low Back Pain
Depending on the individual, other exercises may also be appropriate.
Glute Bridge
Glute bridges are commonly used to help improve hip strength and posterior chain activation.
Dead Bug
Dead bug exercises are often used to challenge core control while maintaining a neutral spine position.
Not every exercise is suitable for every person. The best exercise program depends on factors such as:
Your age
Your fitness level
Your movement tolerance
Your injury history
The type of low back pain you have
Whether symptoms are acute or chronic
When to Seek Professional Guidance
If low back pain is persistent, worsening, or limiting your daily activities, it may be helpful to have an assessment performed by a qualified healthcare professional.
At Omni Health Vancouver, we assess movement patterns, strength, mobility, and symptom behaviour to help determine which exercises may be appropriate for each individual. Our chiropractor and massage therapists are trained and qualified to help with low back pain!
Frequently Asked Questions About Exercise for Low Back Pain
Is walking good for low back pain?
Walking is often one of the best tolerated forms of movement for low back pain because it is low impact and easy to modify based on comfort level.
Should I avoid exercise if my back hurts?
Not always. Complete rest is not always recommended for low back pain. Gentle movement is often beneficial, but the right type of exercise depends on the individual and the condition involved.
Are sit ups good for low back pain?
Traditional sit ups, V sits, and toe-to-bar exercises may aggravate symptoms for some people, especially during painful flare-ups.
What are the best beginner exercises for low back pain?
Common beginner-friendly exercises may include bird dog, side plank, modified curl up, dead bug, and glute bridge, depending on the person and their symptoms.
Can exercise prevent low back pain?
Regular exercise, walking, strength training, and maintaining good movement habits may help reduce the risk of recurring low back pain for some individuals.
Revised by Dr. Vincent Ng, Chiropractor in Vancouver
