How Should I Exercise My Back?
What you should and shouldn’t do changes by stage. Acute flares need calm and protection; later stages need mobility and strength. Wrong timing can worsen pain.
Stage-based back exercise
Stage 1: Acute (pain is high)
Goal: calm pain, protect tissues
Do: short walks in a pain-free range, gentle breathing.
❌ Avoid: repeated bending/arching, heavy lifting, crunches.
Stage 2: Subacute (pain easing)
Goal: restore flexibility, light activation
Do: cat–camel, knees-to-chest, pelvic tilts within tolerance.
❌ Avoid: aggressive stretching or high intensity.
Stage 3: Recovery
Goal: core strength and return to function
Do: bridge, dead bug, bird dog, plank; progress slowly within comfort.
Exercises to avoid in pain
- During a flare: sit-ups, leg press, heavy deadlifts.
- With disc irritation: deep forward flexion stretches.
- With stenosis: repeated forceful back extension.
“Good for the back” isn’t universal
Two people with back pain may need opposite exercises. Get assessed and follow a tailored plan.
Learn the right moves in Circulation PT
- Current state assessment
- Stage-appropriate exercise prescription
- 1:1 coaching and home program