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    "parsed_content": "Ask WellWhat Are the Best Exercises for Back Pain?The condition is hard to treat. But moving can help, if you do it right.Credit...Joyce Lee for The New York TimesSkip to contentSkip to site indexSearch & Section NavigationSection NavigationAccountAccountGoHome U.S.SECTIONSU.S.PoliticsNew YorkCaliforniaEducationHealthObituariesScienceClimateWeatherSportsBusinessTechThe UpshotThe MagazineTOP STORIESDonald TrumpSupreme CourtCongressImmigrationAbortionLatest PollsNEWSLETTERSThe MorningMake sense of the day\u2019s news and ideas.The EveningCatch up on big news, and wind down to end your day.See all newslettersPODCASTSThe DailyThe biggest stories of our time, in 20 minutes a day.See all podcastsWorldSECTIONSWorldAfricaAmericasAsiaAustraliaCanadaEuropeMiddle EastScienceClimateWeatherHealthObituariesTOP STORIESMiddle East CrisisRussia-Ukraine WarChina International RelationsThe Global ProfileLeer en Espa\u00f1olNEWSLETTERSThe WorldA guide to understanding the news, made for readers around the globe.Your Places: Global UpdateThe latest news for any part of the world you select.Canada LetterBackstories and analysis from our Canadian correspondents.See all newslettersBusinessSECTIONSBusinessTechEconomyMediaFinance and MarketsDealBookPersonal TechEnergy TransitionYour MoneyTOP STORIESU.S. EconomyStock MarketArtificial IntelligenceNEWSLETTERSDealBookThe most crucial business and policy news you need to know.On TechOur best tech reporting from the week.See all newslettersPODCASTSHard ForkOur tech journalists help you make sense of the rapidly changing tech world.See all podcastsArtsSECTIONSToday's ArtsBook ReviewBest SellersDanceMoviesMusicTelevisionTheaterPop CultureT MagazineVisual ArtsRECOMMENDATIONS100 Best Movies of the 21st CenturyCritic\u2019s PicksWhat to ReadWhat to WatchWhat to Listen To5 Minutes to Make You Love MusicNEWSLETTERSBooksReviews, news and features to help you find your next read.WatchingStreaming TV and movie recommendations.See all newslettersPODCASTSBook ReviewThe podcast that takes you inside the literary world.PopcastPop music news, new songs and albums, and artists of note.See all podcastsLifestyleSECTIONSAll LifestyleWellTravelStyleReal EstateFoodLoveYour MoneyPersonal TechT MagazineCOLUMNS36 HoursAsk WellThe HuntModern LoveWhere to EatVowsSocial Q\u2019sThe EthicistAsk the TherapistNEWSLETTERSThe WeekenderUnwind with stories about culture and the way we live.WellEssential news and guidance to live your healthiest life.See all newslettersPODCASTSModern LoveThe complicated love lives of real people.See all podcastsOpinionSECTIONSOpinionGuest EssaysEditorialsOp-DocsVideosLettersTOPICSPoliticsWorldBusinessTechClimateHealthCultureCOLUMNISTSJamelle BouieMaureen DowdDavid FrenchThomas L. 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Win ProjectionsNEWSLETTERSThe PulseDelivering the top stories in sports, Sunday to Friday.See all newslettersPLAYConnections: Sports Edition Connections: Soccer Edition Connections Coach U.S.InternationalCanadaEspa\u00f1ol\u4e2d\u6587Ask WellWhat Are the Best Exercises for Back Pain?The condition is hard to treat. But moving can help, if you do it right.Credit...Joyce Lee for The New York TimesSupported bySKIP ADVERTISEMENTShare full articleBy Danielle FriedmanAug. 19, 2025Leer en espa\u00f1olQ: I struggle with lower back pain. I\u2019ve heard that \u201cmotion is lotion,\u201d but I\u2019m worried that the wrong type of exercise could make the pain worse. What is the most effective \u2014 and safest \u2014 way for me to work out?When you\u2019re in pain, exercising may feel like the last thing you want to do. But a growing body of research suggests that, while it\u2019s not a cure, physical activity may be a useful tool for managing chronic low back pain. And, over time, inactivity may make symptoms worse.It may feel counterintuitive, but \u201cthe best thing for you to do is actually to keep on moving,\u201d in most cases, 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 your perception of the pain and reduce chronic stress.AdvertisementSKIP ADVERTISEMENTStill, studies suggest that one of the main reasons people with back pain don\u2019t exercise is because they fear they will make their pain worse.Whether you\u2019re looking to move more, or you\u2019re already active and want to keep working out despite your back pain, we asked doctors to share their dos and don\u2019ts for exercising safely and effectively. (Because back pain can have different causes, check with your health care provider before getting started, or if your pain worsens.)Take movement breaks.Prolonged sitting, particularly in the same position, presents a triple whammy for back pain: It puts excessive pressure on your discs, weakens your core and glute muscles and decreases the flexibility of your legs, said Dr. Carolyn Chudy, the director of physical medicine and rehabilitation at the virtual orthopedic care provider Vori Health. And when you stand up, your back muscles may strain to compensate.If you spend most of your time sedentary, start by taking short movement breaks throughout the day, Dr. Chudy said. Every 30 minutes, stand up, walk around your home or office, or do a few air squats or sit-to-stands.Stretching can also help: When you sit for long periods, your leg, hip and core muscles can become tight, which can lead them to tug on your back muscles and spine, Dr. Chudy said.AdvertisementSKIP ADVERTISEMENTExperts suggest pausing throughout your day to do child\u2019s pose and cat-cow stretches, figure-four stretches for your hips, and hamstring stretches. Strengthen your core \u2014 and beyond.When your core muscles become weak, your spine and discs are forced to absorb more pressure when you move, which can lead to pain or injury. Think of your core like a corset made of muscle, Dr. Phillips said. The stronger and more supportive it is, the less your spine and discs will have to endure.Building strength in your quads, glutes and hamstrings \u2014 which help support your trunk \u2014 can also help ensure that your core muscles don\u2019t become strained. \u201cEverything is connected,\u201d Dr. Phillips said.Dr. Phillips recommends doing a routine of planks, side planks and glute bridges two to three times per week. Superman exercises can help, too. (But avoid crunches and sit-ups, which can aggravate your back.)During your strength-training sessions, experts also recommend doing a few functional resistance exercises, since these movements can help you to move through daily life in proper form, lowering your risk of pain and injury. Think squatting or curtsying to pick things up (as opposed to bowing), and regularly taking the stairs.AdvertisementSKIP ADVERTISEMENTResearch suggests that yoga and Pilates can also help to manage back pain, thanks to their focus on strengthening and stretching the core and surrounding areasIf you\u2019re concerned about hurting yourself while strength training, the experts recommended getting an evaluation from a physical therapist, who can offer personalized guidance.Try low-impact cardio.If you\u2019re new to exercise or haven\u2019t worked out in a while, the safest forms of aerobic exercise are low-impact workouts such as walking, using an elliptical machine, cycling and swimming, since they put less pressure on your back than other forms of aerobic activity, said Dr. Andrew Sama, the co-chief of spine surgery at the Hospital for Special Surgery in New York City.One study published last year found that walking can be especially beneficial for preventing a recurrence of back pain.But if you can tolerate it, higher-impact cardio workouts can be helpful, too, depending on your fitness level. One recent, small study found that people with back pain who did a 12-week run-walk program experienced less intense pain and disability compared with a control group who did not participate in the program.AdvertisementSKIP ADVERTISEMENTIf you do choose to run or do higher-impact workouts, be sure to wear supportive shoes and opt for even terrain to help avoid injury, Dr. Sama said. Afterward, stretching and icing your back can help to keep pain at bay.Generally, a good litmus for determining whether a workout is safe for you is asking yourself: Does this make my back pain worse, either during or afterward? If the answer is no, Dr. Sama said, you can keep moving the way you\u2019ve been moving without fear.AdvertisementSKIP ADVERTISEMENT",
    "published_at": "2025-08-19T09:00:16+00:00",
    "author_name": "Danielle Friedman",
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    "ai_excerpt": "A growing body of research suggests that physical activity can help manage chronic low back pain, despite initial fears of worsening the condition. Experts recommend movement breaks, core strengthening, and low-impact cardio.",
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