Advertisement

6 exercises to try if you have back pain

Certain workouts can aggravate back pain. Try these alternatives instead.

Updated on November 7, 2022

young person standing with back to camera, and holding a braid in each hand
1 / 8

Having back pain doesn’t mean you have to spend your free hours on the couch. In fact, sitting for long stretches of time may actually worsen back pain.

If you’ve injured your back or if you have chronic low-back pain, consult with a healthcare provider (HCP) on the best ways to rehab. Then discuss a plan to get moving again. There are plenty of exercises you can do toShow More

Young man doing crunches in a group exercise class outdoors
2 / 8
Avoid: Crunches

Classic sit-ups and crunches—moves that involve arching your back—can put pressure on spinal discs.

Try this instead: Modified sit-ups. Start by lying on your back. With both feet planted on the ground, bring your knees up to a bent position. Cross your arms over your chest, tuck your chin inShow More

Young man with a prosthetic leg holding a plank pose in the middle of a gym.
3 / 8
How to Plank

The plank is another back-friendly alternative to crunches and sit-ups that can help strengthen your core because it activates practically all of your core muscles at the same time without causing your back to arch or bend excessively.

Here’s how to do it correctly: Lie facedown with your forearmsShow More

Older person lifting blue dumb bells in a pool group exercise class
4 / 8
Avoid: High-impact Activities

“High impact exercises such as contact sports or high-impact aerobics can put pressure on a spinal disc and cause more injury,” explains Kaisler-Meza. It’s also important to avoid movements that cause twisting, such as golf or racquet sports, which can increase pressure on the back, and in turn,Show More

Young person with a pony tail, jogging in an orange long sleeve shirt
5 / 8
Avoid: Running

A runner’s high may be a great feeling, but the repetitive pounding of your feet on the pavement or treadmill can wreak havoc on your back by putting stress on an injured disc or strained muscle.

Try this instead: Walking. Walking can help tone and strengthen your lower back and leg musclesShow More

Young person riding a bike along a dirt trail in the wilderness.
6 / 8
Avoid: Biking Off Road

You may be safe biking outdoors if you stick to a smooth surface. The bouncing you may experience when you’re biking on a trail, on the other hand, combined with the arched-forward position of mountain biking, can exacerbate back pain.

Try this instead: Use a stationary bike. Some people withShow More

A row of dumbbells lined up in a gym.
7 / 8
Avoid: Lifting Heavy Weights

Aside from adding pressure to your back, lifting free weights, like dumbbells, can also cause you to hold your breath, which increases pressure in your abdomen and may lead to more back pain.

Try this instead: Light machine weights. Machine weights may be safer for vulnerable backs because youShow More

Older woman with long gray hair, doing a yoga namaste pose with their hands.
8 / 8
Listen to Your Body

It’s important to listen to your body when exercising. If you feel any unusual pain, stop what you’re doing. “What you want to do is emphasize good form, repetition, and things that may cause some muscle fatigue and soreness—but you don't want to do any exercises that actually imitate or replicateShow More

Slideshow sources open slideshow sources

OrthoInfo. Low Back Pain. Last reviewed August 2021.
Medline Plus. Taking care of your back at home. Last reviewed August 13, 2020.
Harvard Medical School. Straight talk on planking. November 13, 2019.
Spine-health. Stationary Bike. May 23, 2007.
National Institute of Neurological Disorders and Stroke. Lower Back Pain Fact Sheet. Accessed November 7, 2022.

More On

The best ways to sit to prevent back pain

video

The best ways to sit to prevent back pain
How you sit can prevent -- or worsen -- back pain. In this HealthSmarts video, orthopedic surgeon Vonda Wright, MD, discusses the ergonomics of sittin...
3 signs your back pain may be something more serious

article

3 signs your back pain may be something more serious
Understand the origins of shooting leg pain, tingling toes, and other signs of injury.
7 everyday ways to prevent back pain

slideshow

7 everyday ways to prevent back pain
Making small tweaks to the way you sit, sleep, and use your phone can make a difference.
Neck manipulation at the chiropractor: is it safe?

video

Neck manipulation at the chiropractor: is it safe?
Millions of adults in the U.S. visit the chiropractor each year. There are risks involved, but they happen rarely.
How can I avoid back pain during sex?

video

How can I avoid back pain during sex?
To avoid back pain during sex, you need to be evaluated and diagnosed properly; then you need to communicate with your partner to find what's most com...