Can I exercise with back pain?

Aug 22, 2018

Should I still exercise if I have back pain?

Yes you should still exercise if you feel normal muscle soreness as a result of exercising. This normally feels like a dull ache but subsides 24 to 72 hours after exercise.

If you are feeling pain related to a lower back strain then it is your body’s way of telling you that you are doing something wrong. This pain is typically moderate to severe, and often results in restrictions to your day to day activities.

If a particular exercise is making your lower back pain worse, you should not try to work through the pain. Your pain may be due to performing a particular exercise wrong or the exercise is not the right one for your lower back condition.

If this is the case then please see a physiotherapist who will be able to carry out a full assessment and offer specific advice, treatments and exercises.

Also, if you get pain running, or when taking part in high impact exercise it may be better to modify your exercise and swim or walk instead for a short period of time.

Should I take medication or use gels?

Yes please do take paracetamol or use gels to ease symptoms so you can continue to move and carry out gentle exercises.

Please speak to your local pharmacist or doctor for advice.

Get help

Exercises for Lower Back Pain

Please be aware of your body and take advice from your GP before exercising. If you have any aches or pains then please send us an email for advice and guidance.

Lumbar Spine Flexion

  • Kneel down with your arms stretched out in front and head lowered.
  • Sit back onto your heels
  • Hold for 30 seconds x 2. Repeat 3 times a day



Lumbar Spine Rotation

  • Lie on your back with your knees bent up and feet flat on the surface.
  • Keep your knees together and roll them steadily from side to side.
  • Repeat 10 on each side, 3 times a day.
  • Hold the last position for 30 seconds on each side.




Lumbar Spine Extension

  • Lie on your front
  • Push up with your ams and arch your back
  • Repeat 10 times, 3 times a day
  • Hold the last position for 30 seconds.




Lumbar Spine Side Flexion

  • Stand with your hands against the sides of your thigh.
  • Slide one hand down the same thigh, bending to that side and avoiding any twisting.
  • Repeat 10 times, 3 times a day.


If you are suffering from back pain in Havant, Rowlands Castle, Waterlooville, Emsworth, Petersfield, Chichester, Southsea, Clanfield, Cowplain, Denmead or surrounding areas then please email, call 07835 712306 or book online.

We can help you say goodbye to your lower back pain today!

Get help

Related Posts

Case Study – Return to Sport after Lockdown
Case Study – Return to Sport after Lockdown

How a Mature Patient used Sports Therapy to treat Shoulder Pain With the recent return to sports, more and more sport related injuries are making their way into clinic. Symptoms An active 68-year-old man came into clinic presenting with a pinching pain in the front of...

read more