Back pain logo home

Getting Active

Many back pain sufferers are hesitant to exercise because of the fear that activity will increase their pain. However, exercise and activity are essential parts of maintenance and healing for back problems. Being involved in sports or taking up a recreational activity not only provides a good time and a healthy workout, but specific activities and movements can assist in keeping your back flexible and strong.

Before you start any exercise program:

Always warm up before and cool down after an exercise session.

Wear the proper shoes and gear for the activity you will be participating in.


Not everyone likes to participate in the same activities, or maybe you want to try something new each day. Below are a few examples of some of the activities you can perform and how they will help strengthen your back.


Walking >

walking in woodsbone strengthening and reduction in lost bone density muscle strengthening an improvement in posture and the mobility and flexibility of joints, ligaments and muscles weight control


Yoga >

office worker doing yogaimproving flexibility increasing lubrication of the joints, ligaments and tendons optimizing blood supply to various parts of the body aiding in detoxification and nourishment muscle strengthening and toning For your back, mind and soul. We know that the best treatment for back pain is to stay active, but have you ever thought about trying yoga? The practice of yoga has been around for centuries, but has increased in popularity in recent years with classes available for all ages, genders, body types and fitness levels. When it comes to back pain, yoga can be a great way to switch up your fitness routine and stay active. Whether you attend a class or do a few stretches in the comfort of your own home, yoga is an easy and gentle way to keep your body, muscles and back moving. If you’re new to yoga, or perhaps just looking for some helpful stretches, we have put together a series of videos to help you get started. Partnering with Yoga Within, backactive.ca will be publishing two web videos highlighting some gentle stretches that may help to ease soft-tissue pain and strengthen your back. Yoga is just one of many ways to keep active when experiencing back pain. It is advised to speak with your health care practitioner before starting any new fitness program or activity.

Yoga and your back. part one:

Content on this page requires a newer version of Adobe Flash Player.

Get Adobe Flash player

Yoga and your back. part two:

Content on this page requires a newer version of Adobe Flash Player.

Get Adobe Flash player


Swimming >

swimmerstrengthens the muscles that support the back without stressing the joints and discs prevents an injured joint from further inflammation and general post-exercise back pain pick the most comfortable stroke or perform gentle aerobic exercises


Bicycling >
cyclistgentle low-impact workout without putting too much stress on the spine avoid racing or drop handle bars because they are not back-friendly and should be avoided strengthens major muscle groups to improve back support, improves circulation, delivering oxygen and nutrients to the muscles helps strained muscles heal more quickly due to the improved circulation

Light Resistance Training >
resistance bandsincrease strength and muscle tone increase heart and lung efficiency increase flexibility, mobility and coordination

Core Strengthening >
resistance bandscreates a solid foundation and provides support for your back allows for better posture improves balance helps strengthen your back muscles



snap shots of activities

Keep it simple,
keep it fun and
keep moving!

Follow @backactiveAB