The Best and Worst Exercises for Back Pain

by | May 20, 2021 | The Rubin Chiropractic Health Center Blog

Exercise can help you overcome back pain. However, not all exercises are made equal. While some exercises can help you reduce and prevent back pain, others can exacerbate it. 

Here, we’ll discuss the best and worst exercises for back pain. But, if you’re experiencing persistent back pain, make sure to visit your chiropractor, such as a member of the team at the Rubin Health Center, for professional care. 

Best Exercises For Back Pain

Wall sits

Wall sits strengthen many important muscles, including the glutes, quads, and calves. This is a great exercise for back pain because it keeps the spine in alignment, preventing strain on the back. 


Bridging targets the glutes, hamstrings, and the core muscles if you actively engage them. During this exercise, the hips are lifted off of the ground while you’re lying on your back with the heels pressed into the floor. The knees, hips, and shoulders are kept in alignment as you bridge, making this a great exercise for the health of your back. 

Low-impact aerobic exercise

Low-impact aerobic exercise, like swimming, walking, and biking, is excellent for everyone, including those suffering from back pain. This type of exercise builds strength of the heart, lungs, and blood vessels while improving the mobility of the spine and joints. 

Worse Exercises For Back Pain


Sit-ups are a classic exercise used to strengthen the core muscles. However, sit-ups can put a significant amount of pressure and strain on the spinal discs. So, while strengthening the core is beneficial for the back, don’t use sit-ups to do so. 

Back squats

Back squats (namely those performed with weights) put a lot of pressure on the back. This exercise can worsen back pain and even cause a back injury. 

Leg lifts

Similar to sit-ups, leg lifts are designed for core strengthening but can strain the muscles and ligaments in the back. Instead of lifting both legs off of the ground while laying down, try lifting just one leg, keeping the other leg in a bent position with the foot on the ground. 

If you’re experiencing back pain, schedule an appointment at Rubin Health Center today.