Walking, Swimming, Tai Chi & Yoga

Summary

• Walking, aquatic exercise, tai chi, and yoga have all been shown to help with nearly every type of chronic low back pain
• Tai chi ranked highest for pain relief and yoga ranked highest for functional improvement (network meta-analysis of 75 clinical trials, Li 2023)
• Aquatic exercise is gentle on the joints and well-suited for those with fear of movement (Wu 2026)
• Walking is the simplest exercise you can start today
• Consistency matters more than the perfect program — pick one exercise you enjoy and commit to 3 months
• Results typically begin to appear within 2–8 weeks — be patient and keep going

Next Steps

• Which Exercise Is Right for You? — Exercise Flowchart
• Pain with Bending Forward — Extension Exercises
• Pain with Arching Backward — Flexion Exercises
• Building Core Stability
• The Big Picture — A Step-by-Step Treatment Approach