Can I Work Out If I Have Back Pain?

Back pain is incredibly common and affects most of us at some point in our lives. If you’ve ever woken up with a flare-up and wondered whether to push through your planned workout or skip it entirely, you’re not alone. The answer isn’t always obvious.

Here’s a guide to figuring out what’s right for your body on any given day.

First: Is this a new injury?

If your back pain came on suddenly (from a fall, an awkward movement, lifting something heavy, or an accident), give yourself permission to rest.

A new injury needs time before it needs exercise. Trying to work through it too soon can make things worse and extend your recovery. Rest is not failure.

An ice pack, some very gentle stretching, pain medication, or a visit to a healthcare provider you trust may be good options for you. You know your body best!

Once you’re feeling better and things have settled, that’s the time to ease back in. Gently, and with awareness.

If it’s chronic: Check in with the pain scale

For those dealing with ongoing back pain, skipping every workout isn’t realistic.

I always ask my clients for a quick gut-check. Where is your pain right now, on a scale from 1 to 10, with 10 being the worst pain?

7 or above? That’s a sign that your body is asking for recovery today, not a workout. Your session will still be there when you’re feeling better, and you’re not losing anything by taking care of yourself first.

4 to 6? Proceed with caution and modify your workout to only include movements that don’t trigger any additional pain. You might try a workout lying on the floor for back support, or focus on some accessory and mobility work.

3 or below? A little sore, a little tender, but manageable? You’re probably okay to move. Keep reading.

Test your movement patterns before committing to the full workout

Before you dive in, take a few minutes to feel out what actually works today.

Back pain doesn’t always affect all movements equally. Maybe your squats feel fine, but any hinging movement (like a deadlift or a Romanian deadlift) is a hard no. Maybe upper body work is totally accessible, but anything on the floor is off the table. Maybe a gentle walk is the most your back wants to do, and that counts.

Move through a few patterns slowly, pay attention to what you feel, and build your workout around what’s working. Not around what you planned to do.

Don’t push through intense pain

This one is worth saying plainly: a little ache is different from real pain. If something hurts in a sharp, intense, or worsening way, stop. Modify. Or call it for the day.

Working despite slight discomfort is not the same as pushing through pain. The goal is always to feel better after a workout than you did before, not worse.

When to stop and seek medical attention

This section is important. Skip the workout and call a doctor or go to urgent care if you experience:

• Sudden, severe back pain that comes on quickly or without explanation
• Numbness or weakness in your legs
• Fever alongside back pain
• Loss of bladder or bowel control

These symptoms can indicate something that needs medical attention, not a modified workout. Please take them seriously.

How working with a personal trainer can help

I work with many clients who live with chronic back pain, and what they often find is that the right kind of movement (targeted, thoughtful, and built around their body specifically) makes everyday life meaningfully easier. Things like carrying groceries, sitting at a desk, and picking something up off the floor become more manageable. Strengthening the muscles that support your spine doesn’t fix everything, but it can make a real difference over time.

This is exactly the kind of thing a virtual personal trainer can help with. We figure out what works for your body, what to avoid, and how to build strength in a way that supports you. Not one that you’re white-knuckling through.

If you’re dealing with chronic back pain and you’ve been wondering whether exercise is even an option for you, I’d love to talk.

Get in touch →

Please note: this post is for general informational purposes only and is not a substitute for medical advice. If you’re unsure about your specific situation, check in with your doctor or physiotherapist before starting or returning to exercise.