7 Low-Impact Back Pain-Relieving Exercises

Many people suffer from back pain, which can significantly affect their daily life. Doing gentle exercises can help people with back pain feel better. In addition to seeking professional guidance from a chiropractic clinic, engaging in specific exercises can help alleviate pain, improve flexibility, and strengthen the back muscles. This article shows 7 easy exercises that can help relieve back pain. They can be done along with treatments from a chiropractic clinic. These daily exercises can help people manage their back pain and feel better overall.

Back Pain


Walking is a simple yet effective low-impact exercise that promotes blood circulation and gently stretches the muscles in the back. It is essential to maintain a good posture while walking, keeping the shoulders relaxed and the spine aligned. Start with short walks and gradually increase the duration as your pain diminishes.


Swimming and water aerobics are excellent options for individuals with back pain as they provide a supportive and buoyant environment. The water’s buoyancy reduces stress on the spine, allowing for gentle movements that strengthen the back muscles without putting excessive strain on them. Swimming also helps improve overall endurance and flexibility.


Yoga focuses on stretching and strengthening the body, making it ideal for relieving back pain. Gentle yoga poses, such as Child’s Pose, Cat-Cow, and Sphinx Pose, help increase flexibility, reduce muscle tension, and promote relaxation. Listening to your body and avoiding any poses that exacerbate your pain is crucial.


Pilates is a low-impact exercise system that targets core strength and stability. By engaging the deep abdominal muscles, Pilates helps support the spine and alleviate back pain. Exercises like pelvic tilts, leg circles, and the bridge pose are beneficial for strengthening the back muscles and improving posture.


Cycling on a stationary bike or using a recumbent bike is an excellent low-impact exercise for back pain relief. It promotes cardiovascular health while minimizing strain on the back. Start with shorter durations and gradually increase the intensity and duration as your pain allows. Maintain proper bike setup and posture to avoid aggravating your back.

Tai Chi

Tai Chi is a gentle martial art that combines slow, flowing movements with deep breathing and mindfulness. This low-impact exercise promotes balance, flexibility, and relaxation while reducing stress. Tai Chi exercises, such as the Crane Spreads Wings and the Wave Hands Like Clouds, gently engage the back muscles, helping to alleviate pain and improve overall well-being.

Gentle Stretching

Performing gentle stretching exercises can help relieve muscle tension and increase flexibility in the back. Some beneficial stretches for back pain include the knee-to-chest stretch, spinal twists, and the seated forward bend. Remember to stretch within your comfort zone and avoid bouncing or jerking movements, which can lead to further injury.

Time to Wrap Up!

Wow! You just learned 7 low-impact exercises for back pain. They are simple, easy and good for your body. Now, it’s your turn to try them. Remember, it’s okay to start slow. Do a little each day. It’s like building a tall tower. You add a little bit at a time.

And guess what? Your body is the most important thing you have. You need to take good care of it. So, don’t wait. Get moving! Try these exercises today. Make your back feel better. You can do it! After all, you are stronger than you think. Let’s go!