Find the Right Exercise for You

Key Takeaways

• A "one-size-fits-all" approach to exercise does not work for low back pain — selecting exercises matched to your pain type matters
• Direction-specific exercise has been reported to produce better outcomes than non-matched exercise (Long 2008)
• There are broadly four pain types: worsened by bending forward, worsened by arching backward, unstable low back, and generalized pain
• Knowing which exercises to avoid is just as important as doing the right ones
• Tai chi and yoga have been ranked among the top exercise interventions for pain reduction (network meta-analysis of 75 clinical trials)
• This page is for educational purposes. Always consult your doctor or physical therapist before beginning an exercise program
• Use the interactive flowchart at the top of this page to explore which exercise type may suit you