Walking, Swimming, Tai Chi & Yoga

Not sure which exercise to choose? Here's the good news: walking, aquatic exercise, tai chi, and yoga have all been shown to help with nearly every type of chronic low back pain.

A note before you read: "I know I should exercise, but I don't know where to start." If that sounds like you, this page is for you. Every exercise described here can be started without special equipment or expertise. Pick the one that appeals to you, and begin today. Always consult your doctor before starting a new exercise program.

What You'll Learn

• How to start walking gradually (building up to 30 minutes, pain-free)
• Why aquatic exercise is effective for back pain — and how to do it
• Research showing tai chi is a well-ranked exercise for chronic low back pain
• Research showing yoga ranks high for improving daily function
• A comparison table to help you choose the right exercise for your situation
• How to get started in your community
• Nordic walking as an enhanced option