If you’ve had back pain before, it’s normal to feel nervous about exercising. The goal is not to avoid movement completely, but to choose the right kind of movement. Done correctly, home workouts can actually support your spine and reduce future flare-ups.
Start with your core – not just “abs”, but the deep muscles that support your spine. Simple exercises like dead bugs, bird-dogs, glute bridges, and gentle pelvic tilts can build stability without stressing the back. Movements should be controlled, pain-free, and never jerky.
Avoid hardcore sit-ups, heavy twisting, or sudden bending with weight if your back has been sensitive. Focus on neutral spine positions and learn how it feels when your body is aligned, not slumped or over-arched.
Walking is underrated. Regular, comfortable-paced walks help circulation and gently work many muscles that support posture. Pair walking with a few daily stretches for the hips and hamstrings, which often contribute to back tension.
If pain returns sharply, spreads down the leg, or you feel numbness or weakness, pause and consider getting professional advice. A tailored plan from a physiotherapist is ideal, but even at home, slow, mindful training is much safer than random intense workouts.