Back pain can make everyday activities feel harder than they should. Getting out of bed, sitting at your desk, lifting groceries, walking, exercising, or even playing with your kids or grandchildren can become uncomfortable when your back isn’t feeling its best. And when back pain starts, one of the first things many people do is stop moving. But complete rest isn’t always the answer. Currently, 1 in 5 Canadians experience back pain which is why our team has written this blog to give you back pain exercises.
In many cases, the right type and amount of exercise can help you build strength, improve movement, and gradually return to the activities you enjoy. At Longevity Nexum in Barrie, our Registered Kinesiologists work one-on-one with clients experiencing pain to develop individualized exercise programs based on their current abilities, goals, and lifestyle.
What Causes Back Pain?
Back pain can develop for many different reasons.
Sometimes it follows an injury or a specific event. Other times, it gradually develops without one obvious cause.
Some factors that may contribute to back pain include:
- Reduced strength
- Reduced physical activity
- Spending long periods sitting
- Repetitive movements
- Sudden increases in exercise or activity
- Previous injuries
- Reduced mobility
- Poor tolerance to certain physical demands
- Changes that occur as we age
Importantly, experiencing back pain doesn’t automatically mean that your spine is damaged or that you should stop exercising.
Instead, the goal is to understand what your body can currently tolerate and gradually build its capacity.
Should You Exercise With Back Pain?
For many people, yes.
The right exercise program can help you maintain strength and physical function while gradually increasing your tolerance for movement.
However, there isn’t one perfect exercise for everyone with back pain.
An exercise that feels great for one person may aggravate symptoms in another.
That’s why the goal shouldn’t simply be to find the “best exercise for back pain.”
The better question is:
What type and amount of exercise is appropriate for my current capacity?
This may mean modifying the range of motion, resistance, repetitions, frequency, or type of exercise.
7 Exercises That May Help With Back Pain
The following exercises are examples of movements that may be incorporated into a back pain exercise program.
They are not intended to be a one-size-fits-all treatment plan.
1. Walking
Walking is one of the simplest ways to maintain movement when you’re experiencing back pain.
It can help you stay active without requiring complicated equipment or a gym membership.
Start with a manageable amount of walking and gradually increase the duration as your tolerance improves.
For some people, this might mean five or ten minutes at first.
For others, it may mean continuing with their normal walks while modifying their pace or distance.
The key is finding a level that you can tolerate consistently.
2. Glute Bridges
Your hips and glutes play an important role in many everyday movements.
Glute bridges can be used to strengthen the muscles around the hips while practicing controlled movement through the pelvis.
To perform a basic glute bridge:
- Lie on your back with your knees bent.
- Place your feet comfortably on the floor.
- Brace your abdominal muscles gently.
- Press through your feet and lift your hips.
- Pause briefly at the top.
- Lower yourself back down with control.
Start with a number of repetitions that you can perform comfortably and with good control.
3. Sit-to-Stand
Standing up from a chair is something we do every day.
Practicing this movement can help build lower-body strength while also training your body to handle a common functional task.
To perform a sit-to-stand:
- Sit toward the front of a sturdy chair.
- Place your feet underneath you.
- Lean your torso slightly forward.
- Push through your feet and stand.
- Slowly lower yourself back down.
You can make the movement easier or harder by changing the chair height or adding resistance.
4. Bird Dog
The bird dog exercise challenges your core and encourages you to control your trunk while moving your arms and legs.
Start on your hands and knees.
From there:
- Brace your core gently.
- Extend one arm forward.
- Extend the opposite leg backward.
- Hold the position briefly.
- Return to the starting position.
- Repeat on the opposite side.
The goal isn’t to lift your limbs as high as possible.
Focus on maintaining control and avoiding excessive movement through your lower back.
5. Hip Hinge
Learning how to hinge through your hips can be particularly useful if lifting or bending is part of your everyday life.
The goal is to learn how to move your hips backward while maintaining control of your trunk.
You can begin by practicing the movement without weight.
Once you’re comfortable, a kinesiologist may gradually introduce resistance depending on your goals and tolerance.
6. Core Bracing
Your core doesn’t need to be “switched on” at maximum intensity all day.
Instead, learning how to create an appropriate amount of abdominal tension can help you control your trunk during exercise and everyday activities.
A simple way to practice:
- Lie on your back or sit comfortably.
- Take a relaxed breath.
- Gently tighten your abdominal muscles as if preparing for a light bump.
- Continue breathing normally.
- Hold the tension for several seconds.
- Relax and repeat.
The goal is controlled tension, not holding your breath.
7. Strength Training
One of the most important long-term strategies for managing back pain may be progressively building your overall strength.
Your back doesn’t work independently.
Your legs, hips, core, and upper body all contribute to how you move and handle physical demands.
A properly designed strength program can gradually expose your body to more load and help improve your capacity for the activities you actually want to do.
This might include:
- Squats
- Deadlift variations
- Rows
- Lunges
- Carries
- Core exercises
- Hip strengthening exercises
The specific exercises should be selected based on your current abilities, symptoms, and goals.
What If Exercise Makes My Back Hurt?
This is one of the biggest questions we hear.
Some discomfort during exercise doesn’t necessarily mean that you’ve caused damage.
However, worsening or persistent symptoms are a reason to reassess your program.
Instead of asking:
“Does this exercise hurt?”
It can be more useful to ask:
“Is this level of exercise appropriate for my current capacity?”
Sometimes the solution is as simple as changing:
- The amount of weight
- The number of repetitions
- The range of motion
- The exercise itself
- Your training frequency
- Your recovery time
This is where individualized exercise programming can make a significant difference.
When Should You See a Kinesiologist for Back Pain?
If back pain is interfering with your ability to exercise, work, walk, sleep, or participate in activities you enjoy, it may be worth getting professional guidance.
A Registered Kinesiologist can assess factors such as:
- Strength
- Mobility
- Balance
- Exercise tolerance
- Movement patterns
- Cardiovascular fitness
- Current activity levels
- Your lifestyle and goals
From there, they can help develop an exercise program that starts at an appropriate level and progresses as your capacity improves.
At Longevity Nexum, our approach is one-on-one and individualized.
We don’t believe everyone with back pain needs the same workout.
Your starting point should reflect you.
Back Pain Doesn’t Mean You Have to Stop Doing What You Love
One of the biggest mistakes people make when dealing with back pain is assuming they need to give up the activities they enjoy.
Maybe that’s:
- Golf
- Pickleball
- Hiking
- Running
- Gardening
- Travelling
- Going to the gym
- Playing with your grandchildren
Instead of simply avoiding these activities, the goal should be to gradually improve your body’s ability to handle them.
Think of it as building capacity for the life you want to live.
Back Pain Exercises in Barrie
If you’re searching for back pain exercises in Barrie, you don’t necessarily need another generic list of exercises from the internet.
You need to know which exercises are appropriate for you.
At Longevity Nexum, our Registered Kinesiologists work one-on-one with clients to understand their current abilities, identify areas that may need improvement, and build individualized exercise programs.
Whether your goal is to get back to the gym, return to golf, walk without worrying about your back, or simply move more comfortably throughout your day, we can help you build a plan around your goals.
Experiencing Back Pain in Barrie?
You don’t have to figure it out alone.
Book a FREE 15-minute phone consultation with our team to discuss your situation and determine whether kinesiology may be a good fit for you.
Call Longevity Nexum at 705-796-6135 to get started.
This article is for general educational purposes and is not intended to diagnose or treat any medical condition. If you experience severe, sudden, or worsening symptoms, seek appropriate medical assessment.
Written by Chelsey Torrance
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