Movement to Relieve Back Pain

Movement to Relieve Back Pain

Movement can be the best way to assist in relieving your back pain. Here are some tips to help you stay active.

Embrace Movement

If you're currently experiencing back pain, the most common type of bodily pain, you're not alone. Discover how reducing pain can help you live life to the fullest.

When you're in pain, it's natural to try to avoid too much movement. After all, it hurts! However, keeping your body active every day is one of the best ways to control and prevent pain. Even if you feel some discomfort initially, it's worth persevering, as movement helps prevent stiffness, keeps muscles strong and aids in the recovery process.

You can alleviate back pain with some low-intensity back activities and exercises. Rediscover the joy of movement and don't let back pain deprive you of it.


Low-impact aerobic exercises, such as walking, have been shown to help relieve lower back pain. It's simple, free, and easy to include in your daily routine. Take a walk to work or when you go shopping, for example. Walking helps strengthen the muscles that keep the body in an upright position and improves spine stability.

Take Breaks

Sitting for long periods, such as at work, puts pressure on the lower (lumbar) spine and can cause lower back pain. To relieve this pressure, take regular breaks by standing up and walking a bit.


The spine is designed to move, so staying still can make the pain worse. Try some simple back stretches to help alleviate pain and improve movement. Remember to move slowly, don't stretch if you feel pain during the exercise, and use a stable and flat surface to stretch.

Back Stretches:

Lie on your back and pull both knees toward your chest.

Bend your head forward until you feel comfortable in this position.

Hold for 20-30 seconds.

Repeat 5-10 times.

Knees to Chest:

Lie on your back with knees bent and both heels on the floor.

Place both hands behind one knee and pull it as close to your chest as possible.

Hold the position for 20-30 seconds, then repeat with the other leg.

Repeat 5-10 times for each leg.


Swimming can be an excellent physical exercise to help alleviate pain because it puts virtually no pressure on the spine and back, as the water supports your entire body. However, it's important to seek advice on the proper technique, as some strokes may create tension in your back and neck.

Strengthen Your Core Muscles

Strengthening the muscles around your core, including your torso, stomach, back, and pelvis, can help alleviate lower back pain and improve stability and balance. Any exercise that engages your abdominal and back muscles is a core muscle exercise. One exercise to relieve back pain and strengthen the muscles supporting the spine is deep abdominal strengthening.

How to Perform Deep Abdominal Strengthening: 

  • Lie on your back with a low, small pillow or a book under your head.
  • Bend your knees, keeping your feet flat on the ground, spaced apart, aligned with your hips.
  • Keep the upper body relaxed, with your chin slightly tucked in.
  • As you exhale, engage the muscles of your pelvis and lower abdomen by gently pulling upward.
  • Avoid over-tightening; it should be a gentle contraction.
  • Maintain the position for 5-10 slow breaths, then relax.
  • Repeat 5 times.

94% of people experience back pain, particularly in the lower back

*Global Pain Index Summary Report 2014. Available at: 

Always consult with a trusted healthcare professional before starting any new exercise routine. If you experience sudden sharp pain during the exercise, stop immediately and seek medical assistance.

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