Best Exercises You Can Do for Back Pain

Back pain can make daily activities frustrating, but the right exercises can help relieve discomfort and build strength. This guide covers some of the best exercises for back pain, focusing on safe and effective movements.

Whether you need core stability, mobility work, or gentle stretches, these exercises support recovery without unnecessary strain. Before starting any new routine, it’s important to know which movements suit your condition. Read on to find out how to strengthen your back and reduce pain with simple, expert-backed exercises.

Pressure and Direction of Movement Affect Back Pain

How your back responds to movement depends on two important factors: axial load and directional preference.

Axial Load – How Pressure Affects Your Spine

Axial load refers to the amount of force pressing down on your spine. Activities like lifting, prolonged standing, or carrying heavy objects increase this pressure, which can worsen pain if your spine lacks proper support. If your back pain is aggravated by weight-bearing movements, reducing axial load—through core strengthening, posture adjustments, or unloading positions—can help.

Directional Preference – Why Some Movements Hurt More

Your spine has a preferred movement direction that either relieves or worsens pain. For example, people with disc-related pain often feel worse when bending forward but find relief with extension-based movements, like backbends. Others, especially those with spinal stenosis or arthritis, may feel better in flexion-based positions like sitting or bending forward.

Understanding your body’s response to movement is key to choosing the right exercises. Doing the wrong movements—especially without professional guidance—can make back pain worse instead of better.

Best Exercises for Back Pain

The right exercises can make a difference in managing back pain. Strengthening the core and improving mobility helps support the spine, reducing stress on sensitive areas. This section highlights effective exercises designed to build stability without excessive strain.

From the McGill Big Three to gentle stretches like the Cat-Camel, each movement targets key muscle groups while keeping the spine in a safe position. If bending forward worsens pain, extension-based exercises may help, while those with stiffness can benefit from controlled mobility work. Start with slow, controlled movements and focus on form to get the best results.

The McGill Big Three

The McGill Big Three are a set of exercises developed by Dr. Stuart McGill, a spine biomechanics expert, to improve core stability and support the lower back. These exercises focus on strengthening the muscles that protect the spine without adding excessive movement, which can aggravate pain. Unlike traditional sit-ups or back extensions, which put stress on the spine, the McGill Big Three help stabilize the core and reduce strain on the lower back.

These exercises are particularly useful for people dealing with chronic back pain, recurring flare-ups, or those recovering from injury. They improve endurance in the muscles that support the spine, making everyday movements safer and more efficient.

1. Bird Dog

The Bird Dog is a simple but effective exercise that targets the core, lower back, and hip muscles while promoting balance and coordination. It helps strengthen the muscles along the spine without excessive movement, reducing stress on the lower back.

How to do it:

1. Start on all fours with your hands under your shoulders and knees under your hips.
2. Keep your spine in a neutral position, avoiding excessive arching or rounding.
3. Extend your right arm and left leg at the same time, keeping your hips and shoulders level.
4. Hold for a few seconds, then return to the starting position.
5. Repeat on the opposite side, extending your left arm and right leg.
6. Perform 8-12 repetitions per side with controlled movement.

Tips:

• Avoid twisting or arching your back.
• Move slowly and focus on control rather than speed.

See Our Detailed Guide on How To Do the Bird Dog Exercise

2. Plank and Side Plank

Planks build endurance in the core muscles that support the spine. Unlike crunches, which involve repetitive spinal flexion, planks help strengthen the core while keeping the spine in a stable, neutral position.

How to do the standard plank:

1. Lie face down and prop yourself up on your elbows, keeping them directly under your shoulders.
2. Lift your body so that only your forearms and toes touch the ground.
3. Keep your core engaged and maintain a straight line from head to heels.
4. Hold for 20-30 seconds, gradually increasing time as you get stronger.

See Our Detailed Guide on How To Do a Plank

How to do the side plank:

1. Lie on your side with your elbow directly under your shoulder.
2. Stack your feet on top of each other and lift your hips off the ground.
3. Keep your body in a straight line and engage your core.
4. Hold for 15-30 seconds per side.

See Our Detailed Guide on How To Do a Side Plank

Tips:

• Keep your back straight and avoid sagging at the hips.
• If a full plank is too difficult, modify by dropping to your knees.

3. Modified Curl-Up

Traditional sit-ups can strain the lower back, but the Modified Curl-Up strengthens the abdominal muscles without excessive spinal movement.

How to do it:

1. Lie on your back with one knee bent and the other leg straight.
2. Place your hands under your lower back for support.
3. Lift your head and shoulders slightly while keeping your lower back in a neutral position.
4. Hold for 5-10 seconds, then slowly lower back down.
5. Perform 8-12 repetitions with controlled movement.

Tips:

• Avoid tucking your chin too much—keep your neck relaxed.
• Do not lift too high; a small movement is enough to engage the core.

See Our Detailed Guide on How To Do a Modified Curl-Up

Why the McGill Big Three Work

These exercises help build a stable, strong core, reducing stress on the spine and lowering the risk of injury. By training endurance rather than excessive movement, they improve posture, balance, and spinal support—key factors in preventing and managing back pain.

Adding these exercises to your routine can improve back stability over time, making daily movements safer and more comfortable. Start with slow, controlled reps, focus on proper form, and gradually increase intensity as you get stronger.

McKenzie Method for Low Back Pain (also known as The McKenzie Protocol)

The McKenzie Method, developed by physiotherapist Robin McKenzie, focuses on directional preference exercises to reduce back pain. It is especially useful for people whose pain worsens with forward bending (flexion) and improves with backward bending (extension). This method is widely used to treat conditions like disc herniations and sciatica, where symptoms often result from nerve compression or spinal misalignment.

Unlike general stretching routines, McKenzie exercises aim to centralize pain, meaning they bring pain away from the legs and back toward the spine, which is a sign of improvement. However, this approach is not suitable for everyone. If back pain worsens with extension-based movements, other methods may be more appropriate.

McKenzie Extension Exercise (Prone Press-Up)

This is one of the most recognized McKenzie exercises, designed to relieve pain caused by disc-related issues and improve spinal mobility.

How to do it:

1. Lie face down on a firm surface with your hands under your shoulders, similar to a push-up position.
2. Keep your pelvis and legs relaxed while pressing your upper body up using your arms.
3. Allow your lower back to extend while keeping your hips on the ground.
4. Hold the position for 1-2 seconds before lowering back down.
5. Repeat 8-12 times, gradually increasing the hold time as tolerated.

Tips:

• Move slowly and only go as far as is comfortable.
• If pain moves from the legs or lower back toward the spine, continue the exercise.
• Stop if pain worsens or spreads further down the legs.

Standing Lumbar Extension

This exercise helps those who experience discomfort from prolonged sitting or forward bending. It encourages the spine to move in the opposite direction, reducing pressure on irritated nerves.

How to do it:

1. Stand with your feet shoulder-width apart and place your hands on your lower back for support.
2. Gently lean backward while keeping your knees straight.
3. Hold for 1-2 seconds, then return to a neutral position.
4. Perform 8-12 repetitions, depending on tolerance.

Tips:

• Keep the movement controlled—avoid jerking backward.
• If this exercise relieves pain, continue doing it throughout the day.

Who Benefits from the McKenzie Method?

This approach is particularly effective for:

• People with disc-related back pain that worsens with sitting or bending forward.
• Those experiencing sciatica or nerve pain that extends down the legs.
• Individuals whose pain improves with spinal extension movements.

However, those with spinal stenosis, spondylolisthesis, or conditions aggravated by extension should consult a professional before attempting these exercises.

See Our Detailed Guide on How To Do the McKenzie Method

Why the McKenzie Method Works

By encouraging the spine to move in a controlled, directionally specific way, the McKenzie Method can help reduce pain, restore mobility, and promote healing. It also empowers individuals by teaching them how to manage their symptoms independently, reducing reliance on passive treatments like medication or manual therapy.

If you’re unsure whether McKenzie exercises are right for you, consult a physiotherapist or healthcare professional to determine the best approach for your condition.

Dead Bug Exercise

The Dead Bug is a core-strengthening exercise that improves spinal stability while keeping the lower back in a safe, neutral position. It is commonly used in rehabilitation programs because it engages the deep core muscles without adding excessive strain on the spine.

This exercise is particularly beneficial for people with low back pain, as it strengthens the abdominals and hip flexors while teaching control and coordination between the upper and lower body.

How to Do It:

1. Lie on your back with your knees bent at 90 degrees and arms extended straight up toward the ceiling.
2. Press your lower back gently into the floor to engage your core.
3. Slowly extend your right arm and left leg toward the floor while keeping your core tight.
4. Return to the starting position, then repeat on the opposite side.
5. Perform 8-12 repetitions per side, moving in a slow and controlled manner.

Tips:

• Keep your lower back pressed to the floor—avoid arching.
• Move slowly and with control, focusing on core engagement.
• If it’s too difficult, perform the movement without extending your arms.

See Our Detailed Guide on How To Do the Dead Bug Exercise

Cat-Camel Stretch

The Cat-Camel Stretch is a simple mobility exercise that gently moves the spine through flexion and extension, helping to reduce stiffness and improve movement in the lower back. It is especially useful for those with morning stiffness or mild disc-related pain that worsens with prolonged sitting.

This exercise is not meant to be a deep stretch—instead, it encourages gentle movement to relieve tension and improve flexibility.

How to Do It:

1. Start on all fours with your hands under your shoulders and knees under your hips.
2. Inhale as you arch your back, lifting your head and tailbone (Camel position).
3. Exhale as you round your back, tucking your chin and drawing your belly button in (Cat position).
4. Move between these two positions slowly, holding each for 2-3 seconds.
5. Repeat for 8-12 repetitions.

Tips:

• Keep the movement smooth and controlled—don’t force the stretch.
• Focus on your breathing, inhaling as you arch and exhaling as you round.
• If any movement causes pain, reduce the range of motion or stop.

See Our Detailed Guide on How To Do the Cat-Camel Stretch

Sphinx Pose

The Sphinx Pose is a gentle back extension exercise inspired by yoga. It encourages controlled spinal extension, making it useful for people with disc-related back pain who respond well to McKenzie-style movements.

Unlike deeper backbends, the Sphinx Pose provides mild extension while keeping pressure off the lower spine, making it a great starting point for those recovering from injury or prolonged back discomfort.

How to Do It:

1. Lie on your stomach with your elbows directly under your shoulders and forearms resting on the floor.
2. Press through your forearms to lift your chest slightly while keeping your hips on the ground.
3. Relax your shoulders and breathe deeply, holding the position for 20-30 seconds.
4. Lower back down and repeat 2-3 times as needed.

Tips:

• Keep your glutes and legs relaxed—let your lower back do the work.
• If this position causes discomfort, reduce the height of the lift.
• Avoid this exercise if back extension worsens your symptoms.

See Our Detailed Guide on How To Do the Sphinx Pose

Why These Exercises Help

Each of these exercises targets different aspects of back health—Dead Bug strengthens the core, Cat-Camel improves mobility, and Sphinx Pose gently engages the lower back. Together, they help reduce pain, increase stability, and improve spinal movement, making them excellent additions to a back care routine.

Cardio is Necessary

Cardiovascular exercise is often overlooked in back pain management, but it plays an important role in spinal health, circulation, and overall recovery. Regular low-impact cardio can improve endurance, reduce stiffness, and support muscle function without putting excess strain on the back.

Engaging in moderate-intensity aerobic activity can help maintain a healthy weight, which reduces pressure on the spine and decreases inflammation. It also enhances blood flow to the muscles and discs, promoting healing and reducing discomfort.

Best Cardio Options for Back Pain

The right type of cardio depends on your pain triggers and movement tolerance. These activities provide benefits while minimizing strain on the spine:

• Walking – A low-impact option that improves circulation and spinal mobility.
• Cycling – A good choice for those with spinal stenosis, as it allows a slightly flexed posture.
• Swimming or Water Aerobics – Provides full-body movement with reduced joint stress.
• Elliptical Training – Offers smooth, low-impact motion while engaging the core and lower body.

How Much Cardio is Enough?

For general back health, aim for 20-30 minutes of moderate aerobic activity at least three times a week. If you’re unsure of the right intensity, use the talk test—you should be able to speak comfortably but still feel challenged.

Who Should Be Cautious?

Certain conditions, like acute disc injuries or severe instability, may require modified activity levels. If pain increases during or after exercise, adjust intensity or try a different activity. Always consult a health professional if you’re unsure which cardio options suit your condition.

Why Cardio Helps

Regular cardiovascular activity helps keep spinal structures strong and flexible while reducing inflammation and stiffness. When paired with strength and mobility exercises, it enhances overall spinal support and recovery, making it a valuable part of any back pain management plan.

Always Consult a Professional Before Starting Exercises for Back Pain

Before starting any exercise routine for back pain, always consult a qualified professional. Back pain is complex, and doing the wrong exercises can worsen symptoms, delay recovery, or even cause new injuries. A physiotherapist, chiropractor, or medical professional can assess your condition and recommend exercises that match your specific needs.

Different conditions require different approaches. For example, someone with disc herniation may benefit from extension-based movements, while someone with spinal stenosis often needs flexion-based exercises. Doing the wrong type of movement can increase pain and aggravate the problem.

A professional will help you:

• Identify the right directional preference (flexion or extension).
• Avoid harmful movements that can strain your spine.
• Adapt exercises to match your current fitness level and pain tolerance.
• Progress safely without risking further injury.

Even if you have done exercises before, back pain changes over time, and what worked in the past may no longer be suitable. Seeking professional advice ensures you are following a safe, effective plan tailored to your condition. Never rely on guesswork—get expert guidance first to prevent making your pain worse.

A Chiropractor Can Help with Your Back Pain

Back pain can be frustrating and limiting, but you don’t have to manage it alone. At PinPoint Health, we understand how back pain affects your daily life, and we’re here to help. Our team provides expert treatment and personalized advice to ensure you get the right exercises and care for your specific condition.

Whether you need hands-on treatment, guided rehabilitation, or a plan tailored to your needs, we’re committed to helping you move better and feel stronger. Don’t let back pain hold you back any longer. Book an appointment with us today and start your journey toward lasting relief.

Book an Appointment with PinPoint Health Today