Andrew A. Sama, MD, Co-Chief of HSS Spine shares insight with The New York Times on the most effective exercises to relieve back pain and support a healthier spine.

If you’re new to exercise or haven’t worked out in a while, the safest forms of aerobic exercise are low-impact workouts such as walking, using an elliptical machine, cycling and swimming, since they put less pressure on your back than other forms of aerobic activity, said Dr. Sama. 

If you do choose to run or do higher-impact workouts, be sure to wear supportive shoes and opt for even terrain to help avoid injury, Dr. Sama said. Afterward, stretching and icing your back can help to keep pain at bay.

Generally, a good litmus for determining whether a workout is safe for you is asking yourself: Does this make my back pain worse, either during or afterward? If the answer is no, Dr. Sama said, you can keep moving the way you’ve been moving without fear.

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