Back pain is one of the most common health issues in the UK, with an estimated 80% of adults experiencing it at some point in their lives. For many, the first instinct is to rest, avoid activity, and wait for the discomfort to pass. However, modern research shows that prolonged rest can actually make things worse. The key to managing back pain effectively lies in safe, consistent movement. Done properly, exercise can reduce pain, build resilience, and prevent future flare-ups.

Why Movement Matters for Back Pain

The spine is designed for movement. Avoiding activity for long periods can cause muscles to weaken, joints to stiffen, and the nervous system to become more sensitive to pain. In contrast, regular movement:

• Improves blood flow to the spine and surrounding tissues.

• Strengthens the muscles that support posture and stability.

• Encourages flexibility and reduces stiffness.

• Boosts confidence in movement, reducing fear-avoidance behaviours that can trap people in a cycle of pain.

The principle is simple: movement is medicine when it comes to back pain.

Recommended Exercises for Back Pain

When dealing with back discomfort, the goal is to focus on gentle, controlled movements that encourage mobility and stability without overloading the spine. Always start gradually, and if pain worsens significantly, consult a healthcare professional.

1. McGill “Big Three” Core Exercises

Developed by Dr. Stuart McGill, these three low-load core exercises are highly recommended for building spinal stability:

• Modified Curl-Up – Lie on your back with one knee bent, hands under the lower back. Gently lift your head and shoulders without flexing the lower spine.

• Side Plank – Support your body on one forearm and knee, holding a straight line from head to toe. Progress to feet as strength builds.

• Bird Dog – On hands and knees, extend one arm forward and the opposite leg back, keeping the spine neutral. Hold for a few seconds and switch sides.

These movements strengthen deep stabilising muscles while minimising strain on the back.

2. Gentle Mobility Exercises

• Cat-Cow Stretch – On hands and knees, gently arch and round the back to improve spinal flexibility.

• Pelvic Tilts – Lie on your back with knees bent and gently rock your pelvis to flatten the lower back into the floor.

3. Low-Impact Aerobic Activities

Walking, swimming, and cycling on an upright bike promote blood flow and general conditioning without excessive stress on the spine.

Daily Habits to Support a Healthy Back

In addition to exercise, small daily habits can make a big difference in preventing and managing back pain:

• Keep Moving – Avoid sitting or standing in one position for longer than 30–45 minutes. Regularly change posture and stretch.

• Ergonomic Setup – Ensure your workstation supports good posture: monitor at eye level, feet flat on the ground, and lower back supported.

• Lift Smart – Bend your knees, keep the load close, and avoid twisting while carrying heavy objects.

• Prioritise Sleep – A supportive mattress and side-lying or back-lying positions can help reduce overnight strain.

• Stay Active Outside Work – Gardening, yoga, or gentle strength training all contribute to resilience.

What to Avoid When Managing Back Pain

While movement is vital, not all activities are helpful during recovery. Common things to avoid include:

• Prolonged Bed Rest – Extended immobility can lead to muscle deconditioning and increased stiffness.

• High-Impact Activities Too Soon – Running, heavy lifting, or contact sports may aggravate symptoms if introduced before the back is ready.

• Poor Lifting Technique – Twisting or jerking movements while lifting can trigger flare-ups.

• Ignoring Pain Signals – Some discomfort is normal, but sharp or worsening pain is a sign to modify or stop the activity.

Final Thoughts

Back pain can be frustrating, but it doesn’t have to be disabling. By embracing movement as medicine, you can manage discomfort, build strength, and reduce the likelihood of recurrence. Focus on gentle, consistent activity, adopt supportive daily habits, and avoid behaviours that place unnecessary strain on the spine.

With the right approach, movement doesn’t just ease back pain—it empowers you to take control of your health and wellbeing.