Is It Safe To Exercise With A Bad Back?
Is It Safe to Exercise With Back Pain?
One of the most common questions we get asked in the clinic is:
“Can I exercise if I have back pain?”
This week, Rob, 51, from Carlsbad, asked us this exact question after hurting his back skating over the weekend. He shared:
“This past weekend I was skating and I hurt my back. It was so bad I had to call in to work on Monday morning because I was bed-bound with ice packs and Advil. I’ve had this type of back pain many times in the past. I usually wait for the pain to magically disappear because I’ve never known when it is okay to exercise when my back is hurting?”
If that sounds familiar—you’re not alone. Many people don’t know when (or how) to safely exercise with a bad back. Some worry that moving will make things worse. Others stop all activity completely and hope the pain goes away on its own.
The truth is, not moving at all can actually make your back pain worse.
Why Movement Helps a Bad Back
When your lower back hurts, the natural response is to rest. While short periods of rest can help initially, lying in bed for days with ice packs and painkillers often slows recovery.
Gentle movement—like walking—can actually speed up healing. Here’s why:
Walking is a natural movement that keeps your joints mobile and muscles active.
It engages muscles in your feet, legs, hips, and torso, all of which support your back.
It helps maintain posture and prevents stiffness.
Movement increases blood flow, which delivers nutrients to injured tissues and helps them heal.
So, instead of lying still, even gentle walking or light stretching can reduce stiffness and pain.
The Best Exercise for Back Pain: Pilates
While walking and stretching are great first steps, one of the most effective forms of exercise for back pain is Pilates.
Despite the common myths (“Pilates is only for women” or “Pilates is just stretching”), the truth is that Pilates is for everyone—and it is particularly powerful for people dealing with recurring back issues.
Here’s why Pilates is so effective:
Strengthens the core and stabilizing muscles that support your spine.
Improves posture, flexibility, and balance, which reduces strain on the lower back.
Relieves tension in overworked muscles while promoting relaxation.
Increases body awareness, helping you move with better alignment and control.
When done consistently, Pilates not only reduces current back pain but also helps prevent flare-ups in the future.
Stabilization Is Key
For people with lower back pain, the secret is spinal stabilization.
When you strengthen the muscles that stabilize your spine—and combine them with stretching exercises for your hips, legs, and torso—you:
Take unnecessary stress off your lower back.
Improve range of motion in tight joints.
Boost blood circulation for faster healing.
Reduce the risk of recurring pain.
Over time, this leads to less pain, better posture, and more confidence in your daily movements.
So, Can You Exercise With Back Pain?
Yes—you absolutely can (and should). The right types of exercise will:
Reduce pain
Improve strength and flexibility
Prevent future injuries
Help you return to doing the activities you love most
The safest and most effective combination?
👉 Gentle walks + stretching + a Pilates-based stabilization program.
With these, you’ll build a stronger, healthier back and stop back pain from interfering with your life.
Take the Next Step
If you’ve been struggling with recurring back pain for more than 10 days, don’t just “wait it out.” The sooner you start moving the right way, the faster you’ll recover.
Click here to learn how Pilates and physical therapy can help you get back to living pain-free:
Learn More About Back Pain Relief With Pilates
And if you know a friend or family member who suffers from back pain, share this article with them—they’ll thank you for it.
