Exercise has been shown to be highly effective \u2013 but it can make things worse if you overdo it. We asked the experts for their tips.<\/p>\n
Why do we get back pain?<\/p>\n
\u201cThe back is a complex structure which does a lot of different things and there are numerous ways to trigger symptoms,\u201d says Ian Gilham, a physiotherapist at Opus Biological.<\/p>\n
Gilham sees many people who experience lower back pain<\/a> from a lack of movement, whether it\u2019s sitting too long in a car or train, or at a desk all day.<\/p>\n Cameron Harris, who has been a personal trainer for nearly two decades, has a similar view. \u201c[Back pain] happens because people are weak and they\u2019re not moving anymore,\u201d he says. \u201cI\u2019m pretty sure cavemen didn\u2019t get it because they were lifting stuff up and moving a lot.\u201d<\/p>\n Dehydration raises the risk of back pain<\/p>\n \u201cPeople that have got bad backs are often dehydrated. Some people I work with don\u2019t drink anything,\u201d says Harris. \u201cThey have a cup of tea as their water. Their muscles aren\u2019t pliable or flexible; they\u2019re not moving in the way you should. If you\u2019re dehydrated, the chances of getting back problems and muscular problems in general are considerably higher.\u201d<\/p>\n Check your weight<\/p>\n A recent study, published in the BMJ Open, by researchers at Turku University Hospital in Finland and the University of Turku, found that people with lower back issues often have excessive fat deposits within their back muscles, which can predispose them to pain.<\/p>\n Poor sleep doesn\u2019t help either<\/p>\n If you\u2019re chronically under-rested, the chance of injury is also higher, explains Harris. \u201cThere\u2019s something called proprioception, which refers to your brain-body connection. When you\u2019re fatigued, your brain understanding exactly all of your muscles all of the time, and sending them messages, is slightly off,\u201d which makes people more injury-prone.<\/p>\n The best and worse exercises for back pain<\/p>\n Adults in the UK sit for an estimated nine to 10 hours a day, with some even longer, and this in itself can cause aches and pains. Here\u2019s how movement can help offer some relief.<\/p>\n Walk, don\u2019t run \u2013 and don\u2019t obsess over your step count<\/p>\n A recent study by researchers at Macquarie University\u2019s Spinal Pain Research Group, published in the Lancet, tested 700 Australian adults. Half were asked to start walking five days a week (most managed around 130 minutes a week), while the others did no extra activity. After three years, the regular walkers had fewer bouts of debilitating pain<\/a> compared with the other group, and longer periods with a recurrence of back problems.<\/p>\n Aim for little and often, says Gilham. \u201cYou don\u2019t need to walk for five hours,\u201d he says. \u201cStanding up and sitting back down. A short walk. Cycling to meetings or walking around the office. Even standing up to take a call before sitting back down so your position changes is important.\u201d<\/p>\n Don\u2019t rush into too much vigorous movement to avoid further pain. \u201cWalking is the effective middle ground because you can get all the benefits while the chance of injury is reduced,\u201d explains Harris, who adds that the impact of running can cause problems for a lot of joints in general.<\/p>\n Try swimming, especially backstroke<\/p>\n \u201cThe good thing about swimming is the water takes your weight away, so you haven\u2019t got that force through your back,\u201d says Harris. \u201cYou\u2019re also doing movements which add some rotation, core work, and you\u2019re using your legs and arms\u201d.<\/p>\n According to East Cornwall Osteopathy, some strokes may be more beneficial than others for lower back pain. \u201cThe back stroke can help to stretch out the muscles in your back and relieve tension,\u201d they say, \u201c[and] the breaststroke engages your core muscles, which can support your lower back.\u201d<\/p>\n Strength training is great \u2013 but start slow<\/p>\n![\"Ian](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/08\/SEI_258406472_3b0754.jpg\")
If walks are impossible, changing position can help, says Ian Gilham (Photo: Opus Biological)<\/p>\n