Exercises & stretching
for back pain

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Benefits of exercise for back pain

Movement is one of the best things you can do for back pain. Gentle, regular activity keeps the muscles and joints of your spine strong and flexible, which helps reduce pain and prevent future flare-ups. Long periods of rest can actually slow recovery and make stiffness worse.

Studies show that structured exercise programs — including walking, strengthening, and stretching — can ease pain, improve function, and boost confidence in movement for both short- and long-term back pain ^{1 2}. Even simple daily activity, such as walking or light mobility work, can support healing and help you return to normal life faster ³.

Did you know?

In a large clinical trial, people who followed a progressive walking and education program after recovering from back pain had about 30% lower recurrence risk and twice as many pain-free days compared with usual care ⁴.

Sword’s own randomized-controlled study found that its digital program for chronic low-back pain achieved the same improvements in pain and function as high-intensity, in-person physiotherapy, with higher satisfaction and fewer dropouts ⁶.

Good exercises for back pain

Not every exercise is right for every person. If a movement causes sharp pain or new symptoms, stop and consult a medical provider.

1. Seated AP Pelvic Tilts

Sit on a chair with good posture. Draw your belly button inwards, towards the back of the chair slightly, and tilt your pelvis backwards (i.e. flatten your spine towards the chair). Return to the start position by arching your back.

2. Cat–Cow Stretch

Improves flexibility and movement of your spine. On your hands and knees, round your back up toward the ceiling (cat). Then slowly drop your belly while lifting your chest and hips (cow). Move gently between positions, breathing steadily.

3. Bridge

Strengthens the glutes and supports the lower back. Lie on your back, knees bent. Press through your heels to lift your hips until shoulders, hips, and knees form a straight line. Hold 5 seconds, then lower slowly.

4. Walking Program

Builds endurance and helps prevent recurrence of pain. Start with short walks (5–10 minutes) on level ground. Gradually increase duration and pace as comfort allows. Walking regularly has been shown to reduce recurrence of back-pain episodes and increase pain-free days ⁴.

Helpful Stretches for Back Pain

1. Knee-to-Chest Stretch

Relieves tightness in the lower back. Lie on your back and gently pull one knee toward your chest. Hold 15–30 seconds, then switch legs. You can also bring both knees up together for a broader stretch.

2. Child’s Pose

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Encourages spinal flexibility and relaxation. From hands and knees, sit your hips back toward your heels while reaching your arms forward. Rest your head if comfortable. Breathe deeply for 20–30 seconds.

3. Seated trunk extension

Helps: Improve mid-back mobility and relieve stiffness from sitting.

How to do it:

Sit a bit forward on a chair.
Cross your arms.
Slowly lean your body backwards as far as comfortable.
This movement should be smooth and controlled.
Then, carefully return to the upright position.

Exercises to avoid with back pain

Some movements can aggravate symptoms if done too early or with poor control. Avoid:

Deep forward bends or twisting under load (for example, heavy deadlifts or toe-touching with weight).
Sudden, high-impact movements such as jumping or running on hard surfaces.
Prolonged, unsupported sitting or slouched posture.
Exercises that cause sharp or radiating leg pain.

These are guidelines, not hard rules. Gentle discomfort is normal, but exercise should never cause sharp or spreading pain. Evidence-based guidelines advise gradual, tolerable movement rather than strict rest ^{1 5}.

How Sword supports your recovery

Clinical Insight

Guidelines from National Institute for Health and Care Excellence (NICE 2025) and the World Health Organization (2023) emphasize exercise as the first-line treatment for most types of back pain. Combining physical activity, education, and psychological support leads to better outcomes than rest or medication alone ^{1 3}.

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Footnotes

National Institute for Health and Care Excellence (NICE). Low back pain and sciatica in over 16s: assessment and management (NG59). 2025. https://www.nice.org.uk/guidance/ng59

Hayden JA, et al. Exercise therapy for chronic low back pain. Cochrane Database Syst Rev. 2021; CD009790. https://doi.org/10.1002/14651858.CD009790

World Health Organization (WHO). Guideline for non-surgical management of chronic primary low back pain in adults in primary and community care settings. 2023. https://www.who.int/publications/i/item/9789240081789

Pocovi NC, et al. Effectiveness and cost-effectiveness of an individualized, progressive walking and education intervention for prevention of low back pain recurrence (WalkBack RCT). Lancet. 2024. https://doi.org/10.1016/S0140-6736(24)00456-7

Delitto A, et al. Interventions for the Management of Acute and Chronic Low Back Pain: Revision 2021. J Orthop Sports Phys Ther. 2021; 51(11): CPG1–CPG60.

Cui D, et al. Randomized-Controlled Trial: Digital Care Program vs Conventional Physiotherapy for Chronic Low Back Pain. NPJ Digit Med. 2023; 6:121. https://doi.org/10.1038/s41746-023-00870-3