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The Healf Source
The Best Moves For Back Pain, According To A Physio
Struggling with an achey back? Try these expert-vetted tips to get you back in action.
Written by: Rachel Hosie
Written on: July 29, 2026
Back pain is incredibly common and affects many of us at some point in our lives — although some seemingly more than others. Having a strong back helps support us in everything we do each day, but for some of us, our backs seem to become irritated and painful, whether from too much sedentary time or overdoing exercise. About 80 to 90% of low back pain is "nonspecific", which means that it's not clear what causes it, and isn't caused by a true structural issue in your spine. If you've ever experienced a bad bout of back pain, you'll know how many "remedies" and hacks exist that promise to solve it.
But as it turns out, the simplest fixes tend to work best for this type of back pain: maintaining movement, not trying to "protect" your back, and regularly getting up and moving around.
If back pain only lasts a few weeks, it’s deemed “acute.” If it goes on longer than that, it’s “chronic,” explains physiotherapist Lucy Macdonald. But regardless of how long you’ve been suffering with a painful back, it’s never past the point of improvement. “What’s important to note is that just because you’ve had pain for a long time doesn’t mean it can’t get better with the right treatment approach,” says Macdonald.
The right exercises can not only relieve back pain, but help prevent it coming back again. Here, Macdonald shares the best movements and what to know to help minimise and reduce back pain.
Why movement is (almost always) the answer, not rest
Many people think that if they’ve hurt their back, they need to rest it: resting, sitting, lying in bed all day. However, that’s actually incorrect. “We know now that, without doubt, movement is better than rest because it enables the body’s natural healing mechanisms and prevents secondary issues,” says Macdonald. The only exception, however, is if you have a fracture, in which case movement is absolutely not the answer.
Not moving at all can make your back more stiff and also lead to more fluid build-up in the intervertebral discs, which just leads to more pain. Gentle movement, however, has been found to help reduce back pain, according to research. That might look like walking, swimming, or even some stationary biking in some circumstances.
The non-negotiables: moves that build a resilient back
If you can, Macdonald recommends finding a physio-led lifting programme that includes progression. This will help ensure you recover fully and should prevent the back pain recurring.
However, if that’s not available to you, don’t worry. Research suggests that exercises that strengthen the posterior chain — all the muscles on the back of the body — are the most effective for reducing lower back pain. Try movements that strengthen your glutes and hamstrings as well as your back, such as deadlifts, hip thrusts, hamstring curls, kettlebell swings and glute bridges. Just make sure that you properly engage your core while performing all of these exercises.
Mobility vs. strengthening: why you need both
When trying to reduce back pain, it’s important to do a balance of both strengthening and mobility-boosting movements. Strength allows the back to support the rest of the body, while good mobility ensures we can twist, bend, reach, and stretch without restriction or pain. Many exercises will improve both strength and mobility at once.
“Mobility exercises are particularly useful in the early stages to reduce pain and increase movement but strength work is important to enable full return to activities and prevent recurrence,” says Macdonald.
What to avoid — and why some “back exercises” make things worse
While strengthening the posterior chain can help reduce back pain, going too heavy, too soon can make things worse. Ideally, you want to see a specialist who can help you understand what’s causing the back pain in the first place before getting started.
“It depends on the cause of the back pain, and that’s why it’s important to see a physiotherapist or healthcare professional who can diagnose the structure causing the pain as well as the reason this structure has become damaged,” says Macdonald.
A simple daily routine to get you started
There’s no one-size-fits-all exercise plan to reduce back pain because everyone’s situation is different, but Macdonald shared an entry-level routine as a starting place.
“It very much depends on how restricted your movement is, but if you are able to walk, then these three exercises are a good start, ideally done three times a day for optimal benefit,” she says.
Superman x 10
Start lying on your front, face down on a mat with your legs straight behind you and your arms straight in front. Raise your arms, shoulders, chest, and legs off the ground and hold for a second or two before lowering. This strengthens the glutes as well as the upper and lower back.
Sit to stand x 10
Sit on the edge of a chair with your feet flat on the ground, shoulder-width apart, your knees bent at 90 degrees and back straight. Raise your arms straight out in front of you to shoulder height. Rise to standing then return to the starting position. This strengthens the glute, core, and back.
Chair twists x 5 in each direction, alternating sides
Sit forward in a chair with your back straight. Place your hands on opposite shoulders. Keeping your hips still, twist your upper body to one side, allowing the neck and head to stay in alignment as you move. Hold for a few seconds before returning to centre and repeating on the other side.
This article is for informational purposes only, even if and regardless of whether it features the advice of physicians and medical practitioners. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice. The views expressed in this article are the views of the expert and do not necessarily represent the views of Healf
Rachel Hosie is a British lifestyle journalist based in the south of France. She spent a decade working as a lifestyle and health reporter for The Telegraph, The Independent and Business Insider, where she was a Health Correspondent.
