Exercise for Low Back Pain: Why Movement Is Better Than Rest | Athletic Therapy Victoria BC
- Julia Cole
- Jun 25
- 3 min read
Low back pain is one of the most common reasons people seek treatment. In fact, most adults will experience an episode of back pain at some point in their lives.
One of the biggest misconceptions I hear in the clinic is:
"Should I just rest until my back feels better?"
While short periods of relative rest can be helpful during an acute flare-up, the research consistently shows that exercise and staying active are among the most effective treatments for both acute and persistent low back pain.
Why Rest Isn't the Answer
When your back hurts, it's natural to want to avoid movement.
Unfortunately, prolonged rest often creates a different problem.
The longer we avoid movement, the more we can experience:
Reduced strength
Decreased flexibility
Increased stiffness
Lower confidence in movement
Reduced tolerance to everyday activities
Instead of helping recovery, too much rest can actually prolong symptoms.
Why Exercise Works
Exercise doesn't just strengthen muscles—it improves the body's overall capacity to tolerate movement and load.
Regular exercise can:
Improve spinal support through stronger muscles
Increase confidence with movement
Reduce stiffness
Improve balance and coordination
Improve blood flow to tissues
Reduce fear of movement
Improve overall health, sleep, and stress management
These factors all play a role in reducing pain and improving function.
Is There One "Best" Exercise?
This is one of the questions I get asked most often.
The answer is:
Probably not.
Research shows that many different forms of exercise can improve low back pain, including:
Strength training
Walking
Pilates
Yoga
Core stability exercises
Aerobic exercise
The most important factor isn't finding the perfect exercise.
It's finding an exercise program that you enjoy and can perform consistently.
Strength Matters
One of my biggest focuses with clients is helping them gradually become stronger.
Many episodes of low back pain occur when the demands placed on the body exceed its current capacity.
That might look like:
Lifting a heavy box
Gardening all weekend
Picking up your child repeatedly
Returning to running after time off
The goal isn't simply to make the pain disappear.
The goal is to improve your body's ability to handle these activities without becoming irritated.
This is why progressive strengthening is such an important part of rehabilitation.
Walking Counts
If you're unsure where to begin, walking is often an excellent starting point.
Walking is:
Low impact
Easy to progress
Accessible for most people
Effective at keeping the body moving
Recent research has even shown that a structured walking program combined with education can significantly reduce the recurrence of low back pain. It doesn't require long hikes—building up to regular walks several times per week can make a meaningful difference.
Core Exercises: Helpful, But Not Magic
Many people think they simply need to "strengthen their core."
While improving trunk control can certainly help some individuals, core exercises alone are rarely the complete solution.
A successful rehabilitation program often includes:
Whole-body strength training
Hip strengthening
Progressive loading
Walking or aerobic exercise
Education
Gradual return to meaningful activities
Your core is just one piece of the puzzle.
Every Back Is Different
Not everyone with low back pain needs the same exercises.
Some people benefit from improving hip mobility.
Others need more glute strength.
Some respond well to flexion-based exercises, while others prefer extension.
This is why an individualized assessment is so important.
Rather than chasing the same stretches or exercises you found online, your program should be based on:
Your symptoms
Your goals
Your strength
Your movement patterns
The activities you want to return to
The Bottom Line
Exercise is one of the most evidence-supported treatments for low back pain.
The key isn't finding one perfect exercise—it's gradually building strength, improving confidence in movement, and increasing your body's capacity over time.
If you've been dealing with persistent low back pain, the right exercise program can help you move better, feel stronger, and get back to the activities you enjoy.
Looking for Athletic Therapy in Victoria, BC?
At Proactive Therapy, I help active adults, runners, and athletes overcome low back pain through individualized assessment, evidence-based exercise, manual therapy when appropriate, and progressive strength training.
Whether you're struggling with a recent flare-up or persistent back pain that keeps returning, together we can build a plan to help you move with confidence again.
