Sick of that nagging pain in your back? Research shows that Exercise might be able to ease back pain.

Findings from a recent study, published in the British Journal of Sports Medicine, suggest that playing sports or engaging in other types of leisure Physical Activity can decrease the risk of frequent lower back pain by 11 to 16 percent.

The benefits of exercise are endless, stretching far beyond pain relief. The Center for Disease Control and Prevention (CDC) lists the numerous health benefits that can come from exercise, including a healthier weight, increased bone and muscle strength, better mood, a longer lifespan, and a reduced risk of cancer, type 2 diabetes, and heart disease.

Not only does exercise improve overall health, but it comes in many different forms. Sports, weight lifting, running, and class-based workouts all help get your blood pumping and increase your heart rate, and certain types of physical activity can alleviate pain in the process. Here are a few exercises that may help reduce chronic lower back pain, when done properly.


Having withstood the test of time for over 5,000 years, yoga remains one of the most popular forms of exercise in the United States and around the world. Meaning “union” in Sanskrit, yoga combines stretching, breathing, meditation, and relaxation to help unite the mind with different parts of the body, including the core, back, arms, and legs.

Poses like the Cat-Cow, the Downward Facing Dog and the Pigeon Pose specifically target the lower back, hamstrings, and hips, which can help relieve back pain.


Swimming is a low-impact form of aerobic exercise that can ease pressure on the back, spine, and joints, according to Spine-health. Using proper form and favoring front and side strokes over back strokes can help alleviate back pain.


Those who suffer from back pain due to excessive movement and wear on the intervertebral discs and joints may find relief in a pilates class, according to Spine-health. Pilates, when practiced properly, can help improve posture, muscle strength, and flexibility. It also makes those who practice aware of potential spinal stressors and helps them learn to avoid those stressors.

Of course, always consult your doctor before beginning any new exercise regimen. When done properly and under the right guidance, exercise can lower back pain and benefit many other areas of the body.