Back pain is one of the most challenging and frustrating body irregularities, as humans are likely unable to reach the affected area. When something occurs on the backside, we rely on others to look into it for us. When it comes to back pain it’s crucial that proper techniques be performed to accomplish relief. Many believe they know the proper stretches or exercises for the back, but practicing moves improperly has the capability to cause permanent damage.


The Dos

The most important factor when dealing with back pain is making sure the exercise doesn’t cause harm to the back. While lying around doing nothing feels good at the time, in the long-run, not enough movement causes more harm than good.


The recovery process for back pain begins with simply stretching before any movement, even a simple walk around the house. Every morning after getting out of bed, a routine of stretches for the back should occur. If pain tolerance allows, a beginners yoga class is a great start to learning maneuvers for alleviating pain.


Getting in water gives the body more efficient exercises that it needs by creating both support and resistance. According to Everyday Health, most water based activities are safe and beneficial to the healing process of back pain. Many patients who undergo back surgery are highly encouraged to use water-based physical therapy to regain strength and flexibility.

Balance Exercises

Anyone who has sought out medical attention for back pain was likely told their discomfort extends from another body part. For example, lower back pain can come from the hip while upper back pain stems from the neck or shoulders. A vital part of eliminating the discomfort is focusing on balance exercises directed at the pain source. For example, exercises such as planks or training with a BOSU can contribute to regaining proper balance.


The Don’ts

As previously mentioned, exercise is a great way to reclaim a full functioning back. Knowing how to properly participate in workouts is essential in the healing process however, too much can hurt the affected area even more.

High Impact

A common mistake made by those with back pain is continuing to participate in regularly scheduled activity. If these workouts include running, weight lifting, or sit-ups, it’s time to change the routine. These high impact exercises put a great deal of pressure on the back, potentially causing long-term damage. Sticking to simple, low-impact styles allows the back to continue to heal, without the additional strain harsh training methods cause.


Stretching was mentioned as a “do” earlier in this post, but certain movements can over-extend the muscles, causing harm. One stretch, that may feel great at the time, but can cause serious damage is the “torso twist,” a move rotating the entire back while the lower half of the body remains still. Dr. Garima Anandani referenced this move, discouraging the harmful rotation of the spine and its ability to damage the back.

When it comes to back pain treatment should be taken seriously and if tolerance allows, should include exercise. In order to assist the back towards proper healing, it is important to listen to the body and know exactly what continues to harm it and what helps it remain pain-free.