Should You Exercise if You Have Back Pain?

Low back pain is one of the most common health complaints worldwide. When it becomes chronic, it can be frustrating and even debilitating. Simple tasks like tying your shoes or putting on socks may feel impossible. Over time, many people reduce or stop physical activity altogether, which can make the problem worse. The good news: research shows exercise plays a critical role in managing chronic low back pain.

Why Exercise Matters for Chronic Low Back Pain

A 2021 systematic review examined 63 randomized controlled trials that compared treatments for chronic low back pain, including medications, injections, acupuncture, and exercise. The findings:

• Exercise, serotonin-norepinephrine reuptake inhibitors (SNRIs), and oral NSAIDs provided meaningful pain relief.
• Exercise was the only intervention with sustained long-term benefit.

This means while medications may help in the short term, exercise is the most effective long-term strategy for reducing pain and improving function.

Best Type of Exercise: Core Stabilization

Another systematic review published in 2020 looked at stabilization (core-specific) exercise programs. Out of more than 3,000 studies, only 50 high-quality trials were included. Key results:

• Core stabilization exercises significantly reduced pain and disability in chronic low back pain patients.
• The greatest benefit came from sessions lasting 20–30 minutes.
• Current recommendations suggest performing these exercises 3–5 times per week.

Practical Takeaways

If you suffer from chronic low back pain:

• Stay active — movement is medicine.
• Focus on your core — stabilization exercises target the muscles that support the spine.
• Be consistent — 20–30 minutes per session, several times per week, is more effective than occasional workouts.
• Work with a professional — a chiropractor, physical therapist, or sports medicine specialist can design a safe, tailored program.

References

Kolber MR, Ton J, Thomas B, Kirkwood J, Moe S, Dugré N, Chan K, Lindblad AJ, McCormack J, Garrison S, Allan GM, Korownyk CS, Craig R, Sept L, Rouble AN, Perry D. PEER systematic review of randomized controlled trials: Management of chronic low back pain in primary care. Can Fam Physician. 2021 Jan;67(1):e20-e30. doi: 10.46747/cfp.6701e20. PMID: 33483410.

Mueller J, Niederer D. Dose-response-relationship of stabilisation exercises in patients with chronic non-specific low back pain: a systematic review with meta-regression. Scientific Reports. 2020 Oct 9;10(1):1-23.