5 exercises that help (and 3 that worsen) low back pain

When your lower back hurts, the instinct is to stop everything. But in most cases, prolonged rest makes things worse — the muscles weaken and the pain comes back more easily. The secret is to move the right way.

This text is a general guide. It does not replace individual guidance: if you have significant pain, see a specialist before starting any routine.

What usually helps

1. Light walking — keeping the body moving improves circulation and disc nutrition.
2. Gentle stretching of the posterior chain — releases tension without forcing.
3. Core strengthening — strong abdominal and lower back muscles protect the spine in daily life.
4. Hip mobility — stiff hips overload the lower back.
5. Low-impact activities, such as swimming and Pilates, with proper guidance.

Golden rule: mild, passing discomfort during exercise can be normal; sharp pain that radiates down the leg is a sign to stop and get reassessed.

What usually makes it worse

• Strict bed rest for days — it weakens you and prolongs the pain.
• High-impact exercise in the acute phase — hard running, jumping and heavy loads without preparation.
• Too many traditional sit-ups — repeated bending of the spine can overload the discs.

The bottom line

Movement is medicine when it is the right movement, in the right dose. The best program is the one designed for your case — respecting the source of your pain and the phase you are in. If your low back pain keeps coming back, it is worth investigating the cause instead of just putting out the fire.