The best exercises for back pain

I struggle with lower back pain. I have heard that “motion is lotion”, but I am worried that the wrong type of exercise could make the pain worse. What is the most effective — and safest — way for me to work out?

- Danielle Friedman

When you are in pain, exercising may feel like the last thing you want to do. But a growing body of research suggests that, while it is not a cure, physical activity may be a useful tool for managing chronic lower-back pain. And, over time, inactivity may make symptoms worse.

It may feel counter-intuitive, but in most cases, “the best thing for you to do is to keep moving”, said Dr Edward Phillips, an associate professor of physical medicine and rehabilitation at Harvard Medical School.

Exercise can help to relieve pain by stretching and strengthening the muscles that support the back. For some, it can also improve one’s perception of the pain and reduce chronic stress.

Still, studies suggest that one of the main reasons people with back pain do not exercise is that they fear it will worsen their pain.

Whether you are looking to move more, or are already active and want to keep working out despite your back pain, The New York Times asked doctors to share their dos and don'ts for exercising safely and effectively.

Because back pain can have different causes, check with a healthcare provider before getting started or if your pain worsens.

TAKE MOVEMENT BREAKS