Understanding Movement When Experiencing Back Pain

When your back hurts, it can be difficult to know what to do next. You might wonder: “Should I rest completely, or is it better to try to move?” It’s a common and understandable concern, as nobody wants to risk making the discomfort worse.

For many types of mechanical back pain, gentle movement is often recommended over complete bed rest, as it can help reduce stiffness and keep supporting muscles active. However, the type, intensity, and frequency of movement are crucial considerations. Engaging in inappropriate exercises could potentially aggravate the issue. This guide provides general information to help you understand approaches to movement when experiencing back pain and highlights the importance of seeking a professional assessment.

Back Pain and Exercise

We often see clients who have been given a back pain exercise plan that just isn’t working for them. The exercise seems to be making things worse, not better. That’s usually because the cause of the back pain has been misidentified or because the exercises are not appropriate for your type of pain.

If you have back pain, then please come and see us. We can diagnose the cause and severity of your pain and then recommend treatments to improve it. It’s particularly important to get help if you’re in constant pain, if it’s bad enough to wake you at night, if there’s pain down your leg too or if the pain is following an injury.

Because so many different things can cause back pain, it’s unwise to take a one-size-fits-all approach. We need to know what is causing the pain so that we can develop an appropriate treatment plan. 

For less serious cases of back pain, our general advice is to keep moving but to be careful about what you do. Exercise helps your muscles to relax and promotes healing blood flow to the affected area. It’s a fine line though – exercise too much, or in the wrong way, and you may worsen the pain. Your exercises need to be carefully chosen to ensure they do good not harm.

A Key Principle: Be Mindful of Your Body’s Signals

Before attempting any new stretch or exercise, it’s important to be aware of how your body is responding.

A key principle is to recognise that exercise should not significantly increase your pain. While mild discomfort or the feeling of a gentle stretch might be expected, you should stop immediately if you feel any sharp, stabbing, or radiating symptoms (such as pain travelling down your leg). The aim of gentle movement is to maintain mobility within a comfortable range, not to push through signals that suggest you may be causing irritation. It’s important to discuss what you’re feeling with a healthcare professional, as they can help you interpret these signals correctly.

Lower Back Pain Workout Plan

If your lower back is hurting, then here are some back pain exercises that may help. Try to integrate these into your everyday routine so that it becomes second nature to nurture your back.

1. Walk: Walking is an easy, low-impact aerobic exercise that helps improve lower back pain. A regular 10-15 minute walk is an excellent way to begin addressing your back pain. As you walk, suck your belly button in to activate your core muscles and support your lower back.

2. Stretch: Stretching helps to improve your flexibility, so try:

• Knee-to-chest stretch: Lying on your back and bringing your knee to your chest to elongate your lower back.
• Rotational stretch: Lie on your back with your knees bent and feet on the floor, then roll both bent knees over to one side while keeping your shoulders flat on the floor.
• Cat stretch: Get on your hands and knees then arch your back to lengthen it and ease tension.
• Back pocket stretch: Put your hands in your back pockets, look up, and arch your back.
• Pelvic tilts: Lie on your back with your knees bent and slowly tilt your pelvis up and down to release tight back muscles and improve flexibility.

3. Swim: Pool-based exercises, including water aerobics, can help improve your pain without putting pressure on your spine. To get the most out of pool-based exercises:

• Swim at a steady pace, recruiting your core muscles to stabilise your spine
• Walk in water, bearing some of your weight on your legs and using the water’s resistance to build your strength
• Increase resistance using hand weights or a weighted belt as time goes on.

4. Posture: Poor posture is a common cause of back pain. Posture refers to the way you stand, sit or walk. When your posture is good, your spine is nicely aligned. Bad posture, however, may mean that your spine is rarely in correct alignment. When you spend your time hunched over a computer, poking out a hip as a ledge for your toddler or habitually holding a heavy bag on one shoulder, your posture suffers. That means you over-rely on some muscles, triggering back pain. To improve your posture: 

• Squeeze your shoulder blades together – it’ll instantly lift your chest
• Pull your arm across your chest until you feel a pull at the top of your arm
• Imagine a straight line passing through your body from the ceiling to the floor then line your ears, shoulders, hips, knees and ankles up with it

5. Support the muscles that support your back: Your abdominals, glutes and hips all help support your back so strengthening those muscles can help relieve back pain. Try:

• Bridges: Lie on your back with your feet on the floor then lift your hips up and squeeze your buttocks.
• Lateral leg lifts: Lie on one side with your legs together and your bottom leg slightly bent, then lift the top leg up to work your hip abductor muscles which support your pelvis and, ultimately, your back.
• Partial curls: These are like half sit-ups that strengthen your core and help support your spine.

6. Lighten the load: If you’re overweight, then losing a few kilos can help to ease the strain on your lower back. Exercises like walking and swimming are back-friendly ways to lose weight.

7. Listen to your body: Tune into your body as you go through your day. Is your back pain worse in the morning when you first wake up or at night when you’ve been on your feet all day? Do your exercises seem to be helping? What makes your back pain worse? What makes it better?

8. See your physiotherapist: Your physio can identify the underlying cause of your back pain and recommend an appropriate treatment plan. In addition to tailored exercises, your physio may also use hands-on treatment, massage, dry needling, ultrasound or heat to ease your symptoms and strengthen your lower back.

Back pain treatment at The Brisbane Spine Clinic

Hopefully, these exercises will lead to a gradual but definite improvement in your back pain. However, if the pain gets worse with exercise or if there’s no improvement, then please come and see us as it may be time to readjust your treatment. Don’t continue with lower back pain exercises that aren’t working or are making it worse.

We want you to have a strong, stable body and the freedom to enjoy your daily activities without pain. Please make an appointment today and get started on your recovery.

Frequently Asked Questions About Movement and Back Pain

Q: Is it okay to exercise with back pain?

A: In many situations, continuing with gentle, low-impact activity can be a component of a management plan for back pain. Activities like walking or specific, guided exercises may be suggested by a health professional to help maintain mobility. The key is that any activity must be guided by a professional diagnosis and tailored to your specific condition.

Q: What types of exercise might need to be modified with back pain?

A: It is often recommended to be cautious with high-impact activities like running and jumping. Movements that place significant load on the spine, such as heavy weightlifting, conventional sit-ups, or touching your toes from a standing position, may also need to be modified or temporarily paused. A physiotherapist can provide guidance on which activities are appropriate for you.

Q: What is an example of a gentle exercise for back mobility?

A: There is no single exercise that is suitable for everyone, but a commonly suggested movement for gentle spinal mobility is the Cat-Cow stretch. Performed on hands and knees, this movement gently guides the spine through a range of motion. It is intended to promote movement without adding significant load.

Q: When should I see a healthcare professional for back pain?

A: You should consult a healthcare professional if your back pain is severe, constant, not improving, or getting worse. It is also very important to seek prompt medical attention if your pain is accompanied by other concerning symptoms, such as significant changes in strength or sensation in your legs, or if the pain was caused by a major fall or trauma. An accurate diagnosis is the first step toward appropriate management.

Q: What types of exercise support back and core conditioning?

A: To help build resilience and support spinal health, exercises that focus on the muscles of the core and glutes are often incorporated into a conditioning program. Movements such as the Bird-Dog, Glute Bridges, and Planks, when performed with correct form, can help improve deep core stability, which plays a role in supporting the spine.

Q: Is stretching helpful for a sore back?

A: Gentle stretching can be a component of managing back discomfort for some people. The goal should be to move through a comfortable range of motion rather than forcing flexibility. Simple movements like a knee-to-chest stretch or a gentle spinal twist while lying down may be suggested. If any stretch causes sharp pain, you should stop.

Q: How long does it take for a back strain to improve?

A: Recovery times for a back strain or sprain can vary significantly from person to person and depend on many factors, including the nature of the injury and the individual’s overall health. There is no standard timeline. If your symptoms are not improving with time and gentle self-care, it is recommended to see a physiotherapist for a proper assessment and management plan.

Disclaimer

All information is general and not intended as a substitute for professional advice. The Brisbane Spine Clinic can consult with you regarding your individual health needs.