The best way to manage back pain is to stay active and continue doing regular exercise. 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 for you to try:

Endurance exercises

Endurance exercises 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.


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 do not cause too much strain on your joints, avoiding any sprains or strains.


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.

FREE Pain Management Service 

If your pain still persists, we offer a FREE Pain Management Assessment where we’ll assess how your pain is affecting your lifestyle so that we can find the right solution for you. Pop into your local LloydsPharmacy today.