Low Back Pain: Exercises to Reduce Pain

Most people who have back pain naturally feel better by doing certain motions. Some feel better when they sit. Others feel better when they stand. Exercise that moves you toward your more comfortable position usually works better to treat your back pain. For example, if you are more comfortable sitting down, exercises that bend you forward—such as partial sit-ups (curl-ups) and knee-to-chest exercises—may help.

The exercise programs that work best for chronic low back pain are designed specifically for you and are supervised. For example, a physical therapist might teach you an exercise program that you can use at home. Then you would see the therapist every so often to check on your progress and advance your program.

• Talk to your doctor or physical therapist if you aren't sure how to do the exercises or if you feel any pain when you do them.
• Try to exercise a little bit every day.
  • Get some type of aerobic exercise, such as walking, every day. Even a couple of minutes will be helpful, and you can slowly increase your time.
  • Choose a couple of stretching and strengthening exercises that you enjoy doing, or vary them from day to day.