6 exercises to try if you have back pain
Certain workouts can aggravate back pain. Try these alternatives instead.
Jan, 2026
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Having back pain doesn’t mean you have to spend your free hours on the couch. In fact, sitting for long stretches of time may actually worsen back pain.
If you’ve injured your back or if you have chronic low-back pain, consult with a healthcare provider (HCP) on the best ways to rehab. Then discuss a plan to get moving again. There are plenty of exercises you can do to strengthen your muscles (especially those in your core) to help strengthen your back and prevent reinjury.
Allen Kaisler-Meza, MD, a physical medicine and rehabilitation specialist and Chief Medical Officer at RehabOne Medical Group in San Jose, California, offers tips on which exercises to avoid if you have back pain and which to do instead.
Written byAna Lopez.
Medically reviewed byAmy Gonzales, MD.
Sources: OrthoInfo. Low Back Pain. Last reviewed August 2021. + 4
- OrthoInfo. Low Back Pain. Last reviewed August 2021.
- Medline Plus. Taking care of your back at home. Last reviewed August 13, 2020.
- Harvard Medical School. Straight talk on planking. November 13, 2019.
- Spine-health. Stationary Bike. May 23, 2007.
- National Institute of Neurological Disorders and Stroke. Lower Back Pain Fact Sheet. Accessed November 7, 2022.
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