New Year, New You: How to Safely Exercise with Chronic Back Pain
Jan 10, 2026
A new year often brings a fresh wave of motivation. You start thinking about healthier habits, better routines, and new goals. If you live with chronic back pain, you may feel unsure about how to begin an exercise routine without triggering discomfort.
The good news is that you can move your body safely when you approach exercise with intention, patience, and the right guidance.
At Arora Pain Clinic in Torrance, California, board-certified pain management specialist Ripu Arora, MD, MBA, can answer all your questions and help you find confidence. Let’s explore how you can build strength and confidence while protecting your back.
Your first step is to have a conversation with Dr. Arora. You give yourself the best chance for success when you ask for guidance before you change your routine. Dr. Arora understands your condition, your limitations, and your overall health.
That insight helps shape a plan that keeps you safe and makes progress feel manageable. You can discuss the types of exercise that work best for your spine, the movements to avoid, and the warning signs that tell you to stop.
Your body needs time to adjust when you live with chronic back pain. You create a safer experience by starting with low-impact activities. Gentle movement warms your muscles, increases blood flow, and helps you gain confidence.
If you prefer a quick way to structure gentle movement, keep this simple list in mind:
When you start slowly, you give your spine the support it needs. That slow buildup makes progress feel steady rather than overwhelming.
Good form plays a major role in back safety. You protect your spine when you move with control and pay close attention to your posture. Rushing through an exercise increases your risk of irritation or injury. You can lower that risk by checking in with your body throughout each movement. If anything feels sharp or unusual, stop immediately.
Try to keep your core engaged during each activity. A strong core provides your back with the support it needs, and even small improvements can make a big difference in your comfort.
Your core muscles support your spine, and your daily comfort often depends on their strength. You can improve that support by choosing exercises that strengthen your abdominals, hips, and glutes. These muscles work together to keep your back aligned and stable. When they grow stronger, you may notice less stiffness and fewer flare-ups.
Many providers recommend simple movements such as pelvic tilts, bridges, or modified planks. These exercises allow you to work your muscles without putting pressure on your spine. You can perform them slowly and intentionally to ensure proper form.
Your body communicates constantly, and you help yourself when you pay attention to those signals. You may feel mild soreness as your muscles adjust to movement, but you should never feel sharp or shooting pain. If a movement causes that type of pain, you stop right away. Listening to your body keeps you safe and allows you to adjust your routine as needed.
It also helps to track your activities and symptoms. A simple notebook or notes app works well. You can record what you did, how you felt, and how your back responded later in the day. The record helps you and Dr. Arora refine your plan.
Your back responds better to exercise when you prepare it properly. A warm-up increases circulation and loosens your muscles, helping prevent strain. A cool down gradually lowers your heart rate and gives your spine a chance to relax. Both steps matter, and you will likely notice a difference in how your back feels afterward.
You can keep your warm-up simple by walking slowly or performing light stretches. Your cool-down can follow the same approach.
You can exercise safely with chronic back pain when you understand your body, follow Dr. Arora's guidance, and build your routine with intention. Small steps create steady progress.
With patience and consistency, you can strengthen your body, protect your back, and enjoy the benefits of movement year-round. Call the office or book an appointment online today to learn how we can help.