Person with lower back pain About 80% of us will experience lower back pain in our lifetimes, according to Guy’s and St Thomas’ NHS Foundation Trus t. The condition is, thankfully, “ rarely ” a sign of anything serious – but it can still be disruptive, leading to discomfort and even time off work. For most people with lower back pain, staying active is key to good recovery, the health service adds . Speak to your doctor if you’re not sure about exercising with your back pain, if you have severe or worsening pain, or if you get new pain. But if you can safely move, which exercises can make existing back pain a little easier, and even prevent recurring aches in the future? Dr Pamela Mehta, an orthopaedic surgeon at Resilience Orthopaedics , told HuffPost UK: “For most people with back pain, the best exercises are ones that strengthen your core and improve mobility through your hips and spine.” Here are three exercise types she recommends: 1) Stretches Per Harvard Health, tight muscles surrounding your spine – and even those as far down as your hip flexors – can lead to worsened back pain. So, Dr Mehta said: “Start with simple stretches like cat-cow or child’s pose to ease stiffness and get the spine moving.” Side bends, hip stretches, and supine twists can all help too, Nuffield Health suggested. 2) Core exercises You might think of abs when you imagine working out your core. In reality, though, the system of muscles is more complex than that , and it includes muscles which support your spine, too. “Add core-strengthening exercises such as bridges, bird dogs, and planks,” Dr Mehta told us. “These help stabilise your spine and reduce strain on your lower back.” 3) Aerobic activity Walking isn’t just good for your heart ; a 2025 paper found that walking for more than 100 minutes per day was linked to a 23% lower risk of chronic low back pain. So, perhaps it’s no wonder that the surgeon suggested we “incorporate low-impact aerobic activity like walking, swimming, or using an elliptical to keep your muscles active without jarring the joints”. As with all your exercise though, “what matters most is consistency and good form”. And, Dr Mehta ended, “if pain lingers beyond a few weeks, or if you feel shooting pain down your leg, it’s important to see a doctor”. Related... 4 Ways A Fitness Expert Reverses The Harm From Sitting All Day Winter Can Dampen Your Sex Life. Here's How To Heat It Back Up This 1 Common Stretching Mistake Could Be Ruining Your Workout