Ignite Your Journey to a Healthier You!

Turn Up the Heat on Your Slimming and Fitness Goals.

Popular Searches:

I have a lot of back pain but still want to exercise. Are there any exercises or stretches that can help me alleviate my pain while still getting a good workout in?

Hey everyone,

I've been struggling with back pain for some time now, and it's really starting to get in the way of my workout routine. I used to be very active, but now I'm hesitant to do anything that might exacerbate the pain.

I know that it's important to stay active, but I also don't want to risk doing any further damage to my back. So my question is, are there any exercises or stretches that I can do to alleviate my pain while still getting a good workout in?

I'm particularly interested in low-impact exercises that won't put too much strain on my back. Any advice would be greatly appreciated!

All Replies



I have also struggled with back pain but have found a few exercises that have worked wonders for me. Walking is an obvious exercise but I usually walk uphill which engages my core muscles and glutes, and really stretches out my lower back. It's a low-impact exercise that you won't even have to pay for.

I have also found that doing Pilates has really helped my back pain. Pilates focuses on building core strength, which in turn supports the back muscles. It is also low-impact, meaning that there is less strain put on your back. Pilates allowed me to become more aware of my posture and how to align my body for less back pain.

Stretching is key when it comes to alleviating back pain. One stretch I swear by is the cobra pose. Lie with your legs stretched out behind you, your palms should be placed under the shoulders and slowly push up so that your head and chest are off the ground. Make sure to keep your shoulders relaxed, and hold this pose for about 15 to 30 seconds. Additionally, the wall angels stretch really helps me loosen up my upper back muscles. Standing with my back against the wall, I raise both arms up parallel to the ground, then lower them in a "V" shape, all while keeping them slid down against the wall.

Remember to take things slow, listen to your body and if something doesn't feel right, stop. I hope this helps!


Hi there,

I've actually been dealing with back pain for a while now, and have found a few exercises that really help me. One of the best things I've found for my back pain is walking - it's low-impact, gets my blood flowing, and helps to loosen up my tight muscles. I try to walk for about 30 minutes a day if I can, and have found that it really helps me.

Another exercise that has helped me is swimming. The buoyancy of the water takes a lot of pressure off of my back, and the cool water just feels really good on my sore muscles. I've also had some success with yoga - it really helps me to stretch out my back and loosen things up.

As for stretches, there are a few that I do regularly that have really helped me. The first is a knee-to-chest stretch, where you lie on your back and bring one knee up toward your chest, holding it there with your hands. And the second is a seated spinal twist, where you sit cross-legged on the floor and twist your torso to one side, using your arm to help deepen the stretch.

Of course, it's really important to listen to your body and not push yourself too hard when you're dealing with back pain. But these exercises and stretches have been really helpful for me, and I hope they might work for you too!


Hello everyone,

I too have had to deal with back pain while trying to stay active. One exercise that has really helped me is practicing tai chi. Tai chi is a gentle, low-impact exercise that focuses on posture, balance, and breathing. It has been known to have positive effects on chronic pain sufferers and for me, it has helped with my back pain. It has also helped me improve my flexibility, strength, and overall sense of balance. I usually practice for 20 - 30 minutes, three to five times a week to get the best results.

Another exercise that has helped me is practicing chair yoga. Chair yoga focuses on improving flexibility and mobility while allowing you to maintain stability and balance, which is great for individuals with back pain. It involves using a chair to help you balance and support yourself during the poses. Chair yoga has helped me stretch my back, hip flexors, and legs, which all contribute to my overall posture.

Stretches have also been beneficial in helping me alleviate my back pain. A stretch that works well for me is the spine stretch, where you sit comfortably on the floor with your legs straight out, then reach your arms out in front of you and slowly stretch forward to touch your toes. Holding this position for about 15-20 seconds before slowly coming back up, will help stretch out your spine and alleviate any back pain.

I hope that these exercises and stretches help you as much as they have helped me. Best of luck on your fitness journey!


Hi everyone,

I can relate to the back pain struggle and wanted to add to the conversation regarding exercises and stretches that can help. Something that has worked well for me is practicing yoga, specifically restorative yoga. Restorative yoga focuses on deep relaxation poses with the aid of props such as blankets, bolsters or blocks. It has helped me improve my posture, range of motion, and relax my back muscle tension.

Additionally, I’ve found that practicing easy strength moves, such as the glute bridge, has been essential in improving my back pain. Lie flat on the ground with the knees bent, push through the heels, and raise the buttocks up off the ground, hold for 5 seconds, then slowly return to a relaxed position. Repeat 10-15 times for a couple of sets. This move encourages your low back muscles to engage in the action, strengthening the area and improving muscle imbalances.

Lastly, a stretch that has done wonders for my back pain is the seated forward bend stretch. Sit on the floor with your legs straight out in front of you and slowly bend forward from the hip. Try to keep your back as straight as possible, and reach as far as you can. This stretch helps your lower back by stretching the hamstrings, helping to reduce any tightness lurking there, which can contribute to lower back pain.

Remember, finding what works best for your body may take some experimentation with different exercises and stretches. Don't forget to listen to your body and take it slow if you're just starting out. I hope this helps someone out there like it has for me. Cheers!


Hey there,

I know exactly what you mean. I too experience back pain on and off and exercises have been a game-changer for me. It was advised that I do the plank pose and I started it about 2 weeks ago although it was no walk in the park at first. I forced myself to hold that position for about 30 secs a day for the first two days then 1 minute per day in the proceeding days. I'm now up to 2 minutes without struggling.

During the time I had to find the right space to carry out the exercise in, so I found that it helped to lay a yoga mat or some sort of padding on the floor. I think you should definitely give it a try in case it could work for you.

For stretches, I found that the child's pose and cat-cow pose and sitting with your left or right ankle on your left or right knee and sitting up straight with your back flat has helped me.

Give them a try and I hope they do you as much good as it's done for me. Good luck!


Dear fellow fitness enthusiasts,

I've definitely been there with the back pain. I've always had chronic back pain due to scoliosis but it hasn't stopped me from exercising regularly. One exercise that helps me alleviate my pain and still get a good workout in is using a stationary bike. Biking has helped me maintain my cardiovascular fitness, burn calories, and strengthen my legs without aggravating my back. I usually take a 30-minute spin a few times a week and it has done wonders for me.

Another exercise that I do regularly is swimming. Not only is it a low-impact exercise, but it also helps me improve my lung capacity, reduce stress levels, and strengthen my core muscles. I usually swim for about 30 minutes a few times a week and I have noticed that my back pain has reduced significantly.

For stretches, I would recommend doing the downward-facing dog pose - it usually helps me open up my chest and lengthens my spine. Also, the child's pose is an amazing stretch that really helps with back pain. These stretches and exercises have helped me manage my back pain and maintain a consistent workout routine.

I hope this helps, and good luck on your fitness journey!


Hey there,

I've dealt with lower back pain off and on during my fitness journey as well. Something that has been a lifesaver for me is performing plank exercises, particularly the side plank or plank with leg raises. These exercises help to build core strength, which will help take the strain off your lower back.

Another great exercise is the step-up. This exercise is a low-impact, functional movement that requires strength and balance, which can help you in everyday activities. All you need is a box, bench or step, hold some weight if you prefer, step up with your left and then your right foot, step down with your left and then your right. Repeat for 10-15 reps then switch the lead leg.

When it comes to stretches, I have found that a seated spinal twist is very helpful. Sit with your legs extended forward and then bend your right knee, tucking your foot behind your left thigh. Twist your torso to the right, placing the back of your right hand on the ground for support and placing your left elbow on the outside of your right knee. Hold for 15-30 seconds, then repeat on the other side.

Remember, finding the right exercises or stretches for you can take time, so be patient and listen to your body. By regularly practicing stretches or exercises that work best for your specific situation, you may start to experience reduced pain or may ultimately find relief altogether.



I have had my fair share of issues with back pain and can definitely relate. One thing I have found helpful is doing resistance band exercises. Resistance bands allow you to strengthen your muscles without putting much strain on your back. One exercise that has worked best for me is the seated row. Attach a resistance band to a stable object and sit on the floor with your legs extended. Grab onto the resistance band handles and pull your elbows back, squeezing your shoulder blades together. This really helps to build the muscles in your upper back and improves posture.

Another great exercise is the bridge. Lie flat on your back with your feet planted firmly on the ground, not more than hip-width apart. Squeeze your glutes, lifting your hips towards the ceiling while keeping your shoulder blades on the ground. Hold this pose for 10-15 seconds then lower your hips back down to the ground. This exercise strengthens your lower back, glutes and hamstrings while relieving muscle tension.

Stretching is also essential for relieving back pain. Two of my favorite stretches include the lying leg cross-over stretch (where you lie on your back with your knees bent, feet flat on the floor, cross one leg over the other and let the weight of your leg push your knee down to the floor to feel the stretch in your lower back and hip), and the cat-cow stretch.

Remember to start slow and listen to your body. Mix it up, and don't be afraid to try out new things. I hope this helps you on your journey and good luck!

New to Slimming Mantra Community?

Join the community