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Even though you may feel like resting, experts advise that bed rest or lack of movement, can actually slow down recovery for some people. In fact, staying active is the most important thing you can do to recover from back pain, particularly if you carry on with your daily activities. There are exercises that can help to relieve back pain, but it’s also important to do exercises after your back pain has improved, to reduce your chances of it returning.

Exercises to ease and prevent back pain

Many people find exercises helpful to relieve back pain, but it’s also important to make sure that you’re doing the right exercises for your condition. If you have a current back injury, you should speak to your doctor or physiotherapist for advice on which exercises will help you.

Light exercise is a great way to improve muscle strength and flexibility. Activities such as swimming, yoga, Pilates and structured exercise programs can be beneficial for back pain. Exercises that strengthen the stomach (abdominal) muscles and the muscles in your bottom (gluteus) are particularly helpful.

Get ready before you start

To establish a regular exercise routine at home, choose a time of day that suits you and dedicate that time to your body. Find a comfortable spot and wear loose-fitting clothes that allow you to move freely. If you find that any of the exercises make your back pain worse, please stop and get advice from your doctor or physiotherapist. You can expect a little discomfort when your start, as your body gets used to the exercises.

The following five exercises may help improve strength and ease pain. Be sure to start slowly and don’t over-extend yourself.

1. Knees to chest

Lie on your back with your knees bent and your feet resting flat on the floor or bed. Lift one knee towards your chest, using your hands to gently pull it closer. Hold this position for five seconds before relaxing. Switch to the other knee and repeat the process. Perform this exercise five times for each leg.

Person lying flat on their back, holding one knee to their chest

2. Deep lunge

Start by kneeling on your right knee. Position your left leg in front, ensuring your left foot is flat on the floor. While facing forward, lift your back knee off the ground. Maintain this position for five seconds. Repeat the movement three times, then switch to the other leg.

Person lunging with their hands on their hips

3. Half or Cobra push-ups

Lie face down with your forearms flat on the bed or floor, elbows bent at your sides. Keep your gaze downward to maintain a straight neck. Gently press down with your hands to arch your back, ensuring your hips remain on the surface. You should feel a stretch in your abdominal muscles. Hold this position for 5 to 10 seconds before returning to the starting position. Gradually work up to repeating this exercise 10 times. If fully straightening your arms is challenging, begin by arching your back halfway and resting on your elbows.

Person laying on their front, with their hands on the floor, arching their back and head upwards

4. Knee rolls

Lie on your back with your knees bent and feet together. Gently roll your knees to one side while keeping your shoulders flat on the bed or floor, and hold the position for 10 seconds. Return your knees to the starting position, then roll them to the opposite side and hold again. Repeat this exercise three times on each side.

Person lying on their side, with their knees bent

5. Arching and hollowing

Position yourself on your hands and knees, ensuring your hands are aligned under your shoulders and your knees under your hips. Arch your back upwards, allowing your head to drop down, and hold for five seconds. Return to the starting position, then gently lift your head while relaxing your abdomen and pushing your hips out. Hold this position for five seconds, and repeat the sequence five times.

Person on their hands and knees, arching their back

Other ways to ease back pain

These five exercises may help ease your back pain, however, everyone is different when it comes to their pain and what’s causing it. Taking a painkiller, such as ibuprofen may help to ease pain. Ice packs or heat packs, wrapped in a tea towel, can also help with pain and stiffness. Group exercise, physiotherapy or massages may also help ease back pain. Back pain often improves within a few weeks but it’s important to get advice from a doctor if you’re worried about your pain, it hasn’t improved after a few weeks of treating it at home, it’s stopping you from doing your normal daily activities, it’s getting worse or you’re struggling to cope.

This article is for general information only and not intended as a substitute for medical advice. All information presented on these web pages is not meant to diagnose or prescribe. In all health related matters, always consult your healthcare professional.

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