The best way to manage back pain is to stay active and continue doing regular exercise. But it can be hard to know what exercises for back pain you could try. Staying active can be as easy as walking to the shops rather than taking the car, getting off the bus one stop early, gardening or taking your dog for a walk.

The NHS recommends specific exercises for those with mild non-specific back pain. Here are some exercises for back pain you can try:

Endurance Exercises

Endurance exercises for back pain involve strength and flexibility, such as walking, swimming or dancing to keep you active. If your pain is more than mild, we recommend you seek advice from a health care professional for specific exercises to suit your pain.

Why not try:

Your chosen exercise for 10-15 minutes, extending this at a steady pace, two to three times a week. You’re more likely to stick at the exercise if it is something you enjoy. Make it fun and try something different.

Low-impact exercises

Low-impact exercises for back pain should not cause too much strain on your joints, avoiding any sprains or strains.

You could try:

Sitting upright with your feet flat on the floor, cross both of your arms towards your shoulders. Without moving your hips, turn your upper body to the left until you feel a comfortable stretch. You can repeat this upper body twist to your right, five times each side.


Yoga focuses on strength, flexibility and breathing to boost physical and mental wellbeing. All of these will help to make your daily activities a little easier.

If your pain does not improve, please consult a healthcare professional or speak to one of our healthcare team.

Back Pain Stretches to Try

There are some simple stretching exercises you can do to help ease lower back pain and improve your strength and flexibility. Try to do these every day, along with other exercises such as walking, swimming or yoga*.

Exercises for Back Pain 1Exercise 1:

Remember: only stretch as far as feels comfortable.

Lie on your front and rest on your forearms, then arch your back up by pushing down on your hands. Breathe and hold for 5-10 seconds before returning to the starting position.

Repeat 8 to 10 times.


Exercises for Back Pain 2 Exercise 2: 

Lie on your back and place a small cushion under your head, then gently flatten your lower back into the floor and tense your stomach muscles. Now repeat tilting your pelvis towards your heels to give a gentle arch in your lower back.

Repeat 10 to 15 times.


Exercise for back pain 3 - first positionExercise 3:

Kneel on all fours, with your knees under your hips and hands under your shoulders before slowly moving your bottom back towards your heels. Hold the stretch for one deep breath and return.

Exercise for back pain - position 2Repeat 8 to 10 times.

For more advice on managing your back pain on a day-to-day basis, come in store and speak to a member of our healthcare team. Find your local LloydsPharmacy here.