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Some examples include running/jogging, biking, jump roping and walking. I frequently recommend aerobic exercise to my patients with back pain because it can be done at little to no cost and regardless of skill level or physical fitness.
Aerobic exercise increases the blood flow and nutrients to the soft tissues in the back, improving the healing process and reducing stiffness that can result in back pain.
Walking, swimming, and biking may all help reduce back pain. Start with short sessions and build up over time. If your back is hurting, try swimming, where the water supports your body. Avoid any strokes that twist your body.
2:24 9:06 Best exercises to strengthen your lower back - YouTube YouTube Start of suggested clip End of suggested clip Up off of the floor. Now as you lift up i want you to go as high as you can comfortably. Hold thatMoreUp off of the floor. Now as you lift up i want you to go as high as you can comfortably. Hold that contraction for about three to five seconds. And then slowly return back down to that starting.
3 SIMPLE EXERCISES FOR LOW BACK PAIN Lie on your back with both legs bent. Gently pull one knee towards your chest. Hold 2 to 3 seconds. Do this 10 to 15 times, alternating legs. Repeat 2 to 3 times a day, or anytime you feel pain.

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Worst Exercises for Back Pain Avoid: Crunches. Try this instead: Modified sit-ups. Start by lying on your back. ... Avoid: High-impact activities. Try this instead: Water aerobics or yoga. ... Avoid: Running. Try this instead: Walking. ... Avoid: Biking off road. Try this instead: Use a recumbent bike.
3 SIMPLE EXERCISES FOR LOW BACK PAIN Lie on your back with both legs bent. Gently pull one knee towards your chest. Hold 2 to 3 seconds. Do this 10 to 15 times, alternating legs. Repeat 2 to 3 times a day, or anytime you feel pain.
15 best back exercises Resistance band pull-apart. Why it's on the list: A great exercise to kick off your back workout, the resistance band pull-apart is simple but effective. ... Lat pulldown. ... Back extension. ... Suspended row. ... Wood chop. ... Good morning. ... Quadruped single-arm dumbbell row. ... Wide dumbbell bent-over row.

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