Exercise is one of the most powerful treatments for back pain — but the wrong exercise at the wrong time can set recovery back. Here's a guide to what works, what to be cautious about, and how to progress safely.
Start with gentle movement
In the early stages of back pain, the goal is to restore comfortable movement — not to strengthen or challenge the spine. Gentle walking, cat-cow stretches, and knee-to-chest movements are safe starting points for most people.
Progress to core stability
Once acute pain settles, targeted core stability work is essential. This means activating the deep stabilisers — the transversus abdominis and multifidus — rather than doing sit-ups or crunches, which load the spine in flexion and can aggravate disc-related pain.
Exercises to approach with caution
- Sit-ups and crunches — high spinal flexion load, not appropriate for most back pain
- Heavy deadlifts without proper technique assessment
- High-impact activities before pain has settled
- Prolonged static stretching of the hamstrings in acute phases
The importance of a personalised program
Back pain presentations vary enormously. What works for one person may aggravate another. A clinical exercise assessment identifies your specific movement faults, strength deficits, and pain triggers — and builds a program around them.
Our exercise rehabilitation team specialises in back pain recovery programs. We'll assess your movement, identify what's driving your pain, and build a progressive program that gets you stronger and more resilient.