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Managing Chronic Back Pain: Top Exercises

  • Published: 19 Jun 2025

Chronic back pain is a very common condition that significantly affects the quality of life of those suffering from it1. Studies show that around 23% of the adult population have chronic low back pain and 84% of people will experience it at least once in their lives1. Back pain is said to be chronic when it has lasted for at least three months, even in cases where moments of relief alternate with a return of symptoms2. Chronic back pain can affect people of all ages; however, it is more likely to appear in older people2. In addition to pharmacological treatments, other medical interventions and lifestyle changes can also play a significant part in tackling this important and widespread public health issue1.

 

Common causes and risk factors for chronic back pain

Chronic back pain can be caused by a range of factors, each to a different degree of severity1. Some causes can be corrected, including bad posture, sports- or work-related exertions, twisting and other movements of the torso1,3. Other causes include inflammatory diseases, such as ankylosing spondylitis or sacroiliitis1, degenerative musculoskeletal conditions, including disc herniation, spinal arthritis2, infections and tumours1. Metabolic bone diseases, such as osteoporosis1, and muscle pain with no specific cause, including myofascial pain syndrome, can also be behind chronic back pain2. The risk factors include sedentary lifestyle, smoking, obesity and high levels of stress at work1,4.

 

Exercises for relieving chronic back pain

What exercises are good for back pain? Stretching, endurance and muscle strengthening exercises that support the back can prevent or relieve pain5. It is important to seek the advice of a doctor or physiotherapist before doing any of these, to avoid movements that may not be suitable for your condition6. These exercises can be done at home and should be performed two or three times a day, every day5.

Flexion, extension and rotation of the neck, head and arms are recommended for shoulder, neck and back pain6. Tilt your neck to stretch it on both sides, then rotate your head clockwise and anti-clockwise6. You can use an exercise band anchored to a sturdy object (or a light dumbbell) to strengthen the muscles of the upper back: pull on the band to create some tension – repeat 8–12 times7.

There are many exercises for low back pain. For example, lying on your back, pull one knee towards the chest, hold, then repeat on the other side. Next, with both feet flat on the floor and legs bent, turn your knees to one side and then the other, keeping the shoulders straight. After that, with the legs still bent, raise your hips to form a straight line from your knees to your shoulders8. It is also essential to strengthen the abdominal muscles which support the back and keep the body stable9.

 

Lifestyle changes to help combat back pain

The first and simplest thing we can do is change a few of our habits1. Excess weight (i.e. a body mass index of 25 and over) and smoking are both linked to persistent back pain1, which is why quitting smoking, eating a balanced diet, maintaining a healthy weight and getting regular exercise4 are key ways to deal with it1.

But if these measures are not enough, it may be time to seek medical advice10. This is especially true, if back pain has persisted for a long time or is recurrent, if it is particularly painful, worsens over time or has a significant impact on daily activities10. In such cases it is advisable to be examined by a doctor without delay, to identify any unknown underlying causes and to manage the condition as effectively as possible1.

 

  1. Casiano V. E., Sarwan G., Dydyk A. M. et al., “Back Pain”, [Updated 2023 Dec 11]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK538173/
  2. John Hopkins Medicine, “7 Ways to Treat Chronic Back Pain Without Surgery”
  3. Istituto Superiore di Sanità (ISS), “Mal di schiena - Cause”, 4 August 2021
  4. World Health Organization (WHO), “Low back pain”, 19 June 2023
  5. National Health Service (NHS, Uk), “Exercises for back pain”, Nhs Inform
  6. National Health Service (NHS, Uk), “Neck and Upper Back Exercises - Level 2 Patient Information”, NHS Foundation Trust, Musculoskeletal (MSK) Physiotherapy Services, January 2022
  7. Alberta Health Services (AHS, Ca), “Healthy Upper Back: Exercises”, 31 July 2024
  8. Mayo Clinic (nonprofit, Usa), “Back exercises in 15 minutes a day”, 15 August 2023
  9. Victoria State Government (Au), “Abdominal Muscles”, Better Health Channel
  10. National Health Service (NHS – Uk), “Back Pain”, 10 June 2022

 

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