The key to safe exercising with back pain is the concentration on movements that promote core stability, spinal alignment, and gentle muscle engagement without overloading vulnerable structures. Pelvic tilts, cat-cow stretches, modified planks, and bird dogs are exercises that can strengthen the trunk in a manner that respects the spine’s natural curves. Always warm up fully with slow dynamic stretches; avoid sudden twists or jerks, and listen to the feedback of your body. Pain that worsens during or after exercise is a sure sign you should stop and seek professional advice.
