exercise back pain

Getting Rid of Your Back Pain by Staying Active

Now that you know what specific category of movement hurts (Click here for STEP 1) and have found pain free ways to perform your everyday activities (Click here for STEP 2), it's time for you to GET MOVING!

​(For a brief overview of all 3 steps check out our intro blog by CLICKING HERE)

Staying active and continuing to exercise is crucial when you are suffering from back pain.

Not only is exercising good for your overall health, but doing so will show your body that it is safe and help you overcome your pain faster.

When suffering from back pain it can very quickly become depressing if you are unable to participate in your normal hobbies and fitness routine.

Finding simple yet effective ways to exercise is very important for not only your pain experience but also your mental state.

In this blog we’ll cover some basic exercises that will allow you to challenge yourself in pain free ways. Not only will they help get you moving again, but they can be very effective in reducing your pain.

So let's get you moving!

STEP THREE:

Although these exercises are very effective, they are just examples of an endless list of options at your disposal.

Stick to the information that you learned in steps 1 and 2 and you should be able to figure out plenty of ways to stay active and move forward without pain.

Bird Dog

This first exercise is called the bird dog. Don’t let it fool you, when done correctly it can be a very challenging way of working on your core.

It’s pretty simple, get on all fours and extend an opposite arm and leg while maintaining a stable torso. To start out you can just extend one arm or just one leg, and when you feel up to it extend from opposite corners.

Modified Bird Dog

The next exercise is a personal favorite of mine.

It’s similar to the bird dog but this time you’ll be on your elbows and keeping your knees bent to 90 degrees while extending from your hip.

Try to keep the motion in your hips and not in your back and it will really work the muscles in your butt.

Curl Up

This one will focus the work on the front side of your body. It’s really simple, and called the curl up.

Unlike a sit-up, all your doing is unweighting your head and shoulders off the ground, rather than bending all the way up off the ground.

There isn’t a whole lot of movement, but it will really focus the work in your stomach muscles.

Rolling Plank

This last exercise is something that you’ve probably done before. Its called the rolling plank.

Similar to a regular plank, but in this case you’ll be rotating to each side while keeping your body as a connected unit.

If you take your time and do this one slow, you will really challenge yourself.

Take a Walk!

Another really great idea is to go for a walk. Enjoy some fresh air and let your mind wander for a while rather than laying around the house or just lounging during your lunch break at work.

This is a great way to get your blood flowing and help your body loosen up a bit.

If you find that walking for a certain period of time gives you trouble, then stop and take a break before the pain usually starts.  

Shake things out a bit, maybe perform a couple reps of the above exercises, and then continue walking for a bit.  

Make sure to stop and take your break BEFORE the pain sets in.  Doing this will allow you to walk more without constantly experiencing pain.

walking break back pain

The important part of this step is that you keep moving.

If you have any exercises that you enjoy, DO THEM.

Just as long as they don’t aggravate your pain!


Back pain is no fun, but with the right approach you can overcome it quickly and take control of your life again.

Stick to these 3 steps and you should be pain free sooner than you expect.

Make sure and share this information with anyone you know who can use a helping hand to overcome their back pain and return to their normal self again!

Are you looking to get out of pain even faster?

The content of this blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog.