Around 80% of Canadian adults will experience lower back pain in their life. Lower back pain is a common issue that can make even the simplest tasks feel like a struggle. While it might be tempting to rest and avoid movement, the truth is, exercise can be one of the most effective ways to relieve and prevent back pain. Let’s explore how getting active can be your best medicine.

Why Exercise?
When you’re in pain, exercise might be the last thing on your mind. However, staying active is crucial for recovery. Regular, targeted exercise strengthens the muscles that support your spine, improves flexibility, and promotes better posture—all of which can alleviate pain and prevent future flare-ups.

Improving Flexibility
Tight muscles can contribute to lower back pain by pulling the spine out of alignment. Stretching exercises, such as yoga or Pilates, can increase flexibility in your hamstrings, hip flexors, and other key areas, helping to relieve tension and improve your range of motion.

Low-Impact Cardio
Cardiovascular exercises like walking, swimming, or cycling can also be beneficial. These low-impact activities increase blood flow to the muscles and joints, promoting healing and reducing stiffness. Plus, they release endorphins, the body’s natural painkillers, helping you feel better overall.

The Importance of Consistency
Consistency is key when it comes to using exercise as medicine for lower back pain. It’s important to start slowly and build up gradually, focusing on exercises that feel good and don’t aggravate your pain. A physiotherapist can help design a safe and effective exercise plan tailored to your specific needs.


While lower back pain can be frustrating, exercise offers a powerful, natural way to manage it. It costs nothing and is close-in-reach as walking out the front door. By strengthening, improving flexibility, and staying active with low-impact cardio, you can take control of your pain and enjoy a healthier, more active life. Remember, your body was made to move—so let exercise be your medicine!

Francesca Ruddick

Francesca Ruddick

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