Five Great Low Intensity Exercises For Back Pain

Millions of people in the US suffer from back pain. It is one of the most common pains and can be very debilitating. However, it can also be complicated.

Back pain isn’t a disease but a symptom of various diseases. For example, osteoarthritis can cause back pain. So can spinal stenosis, a condition in which the space around the spinal cord narrows. Even pregnancy can cause back pain. The added weight of a baby can put a strain on the back and lead to pain.

There are many things you can do to ease back pain. One is to exercise. Exercise can help by strengthening the muscles that support the spine and improving flexibility.

Here are five great low-intensity exercises for back pain:

Brisk Walking

It’s always good to start simple, significantly, if you can’t move your body correctly just yet. One of the best low-intensity exercises you can do for back pain is brisk walking. Start with a short walk around the block and gradually increase the distance as you get used to it.

Brisk walking can burn about 200 calories, depending on your weight. Of course, the heavier you are, the more calories you’ll burn. But even if you’re not trying to lose weight, brisk walking is still a great way to ease back pain. It does this by improving blood circulation and loosening stiff muscles.

The best part is that brisk walking can also be a social exercise. You can walk with a friend or family member and catch up on some much-needed conversation.

A woman practicing tai chi


Tai-chi used to be a Chinese martial art that has been around for centuries. It is a moving meditation that combines deep breathing with graceful movements.

Tai-chi is believed to have originated in the 12th century as a way to defend oneself against physical attack. But over time, it evolved into a form of exercise beneficial for the mind and body.

Today, Tai-chi is practiced all over the world as a way to improve health and well-being. It is especially beneficial for people with back pain, strengthening muscles and improving flexibility.

You have options if you’re too busy to go out for tai-chi classes. You can take starter tai-chi online classes in the comfort of your home. You can have a private instructor or follow a video.

Tai-chi is the best way to ease back pain and correct your posture, so do not miss out on it.


Yoga is a popular exercise that has been around for thousands of years. It originated in India and is based on the belief that the body and mind are interconnected.

Yoga involves a series of postures and breath control. The goal is to improve strength, flexibility, and balance. Yoga can help ease back pain by strengthening the muscles that support the spine and improving flexibility. It also helps to improve posture.

It burns about the same calories as brisk walking. But the main difference is that yoga focuses more on the mind-body connection. This can help ease stress and tension, contributing to back pain.

Feel free to enroll yourself in a yoga class near you or follow an online tutorial in the comforts of your home.


Pilates was developed by Joseph Pilates in the early 20th century. It is designed to improve physical strength, flexibility, and posture. It’s similar to yoga but with a greater emphasis on core strength. The core muscles are the muscles around your trunk, including the abdominal muscles.

Pilates can help ease back pain by strengthening the muscles that support the spine and improving flexibility and posture. It is also beneficial for toning the abdominal muscles. This can help to take some of the strain off the back.


Swimming is an excellent exercise for people with back pain because it is low-impact and easy on the joints. It is also a full-body workout that can help to strengthen muscles and improve flexibility.

Swimming is a great way to get cardio without putting too much strain on the body. It’s also a great way to socialize and have fun. If you don’t know how to swim, plenty of classes are available. You can also find beginner classes at your local pool.

Back pain is a common problem, but there are things you can do to ease the pain. These five low-intensity exercises are a great place to start. They will improve your flexibility, posture, and strength and help to ease back pain. So get out there and give them a try!

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