3 Exercises For Low Back Pain Supported By Scientific Evidence

In this article, we will talk about exercises for low back pain, which ones are best and which factors should be taken into account when performing them.

Low back pain is a worldwide problem. In Spain, for example, for adults over 20 years of age, the chance of having an episode of low back pain is 44.8%, and it is a little more common in women.

Many studies have been done on how to treat this problem, and the only treatment that has proven to be really effective for low back pain is exercise and avoidance of bed rest.

In this article, we will present 3 types of exercises for low back pain supported by scientific evidence. Put them into practice!

Exercises for low back pain

One of the reasons why low back pain is so difficult to treat is that its most common form of presentation is “non-specific low back pain”, ie, the origin of pain is not known. At least 85% of people who seek medical attention for low back pain have non-specific low back pain.

It is believed that the cause and aggravation of this type of low back pain is a combination of factors, such as:

• Sedentary lifestyle.
• Overweight.
• Afraid to make a move.
• Financial, social or family problems.
• Anxious or depressive trends.

Currently, the first-line treatment for non-specific LBP is exercise. The 3 exercises for low back pain with the greatest scientific basis are:

1. Muscle strengthening

In general, muscle strengthening is extremely beneficial for low back pain, especially if the exercise plan includes the entire body . This activity can also prevent lower back pain relapses.

To make a good muscle strengthening plan, it is ideal to seek the guidance of a personal trainer or exercise under the supervision of a trusted physical therapist if your symptoms are very intense.

Core strengthening

Apparently, strengthening the core to treat back pain helps because it means exercising, not because the abdomen is weak.

In fact, these exercises are no more effective than any other in the long run. This is believed to be due to several factors, such as:

• In the natural course of low back pain, the pain usually decreases after a few weeks, whether you exercise or not.
• Doing core exercises is an exercise in itself, providing benefits like any other physical activity (at least in the short term).
• When exercising, we become more aware of what we are doing, avoiding those movements that increase lower back pain. This allows the body to lessen the pain on its own.

2. Aerobic exercise

Low aerobic capacity is directly related to chronic low back pain. Aerobic exercise, in particular, helps reduce low back pain in several ways:

• It increases blood flow and transport of nutrients to different parts of the body, improving the healing process of the injury (if any).
• Reduces muscle stiffness associated with back pain.
• 30-40 minutes of aerobic exercise increases the production of endorphins, reducing pain perception.
• It can prevent the need to use pain relief medications.

The results are similar regardless of the type of aerobic exercise, whether high or low intensity. However, the safest, easiest, and cheapest way to start doing this type of exercise is walking.

In fact, walking can be as effective as other non-pharmacological treatments in decreasing pain, both in the short and long term.

3. Pilates, yoga and tai-chi

These types of exercises require a combination of physical, mental and spiritual concentration. Therefore, they can help reduce anxiety and stress associated with low back pain.

Pilates, yoga and tai-chi have proven to be good exercises for low back pain, which can reduce pain and act as a rehabilitation tool. The choice will depend on individual preferences, as all three types have scientific evidence in their favor for the treatment of low back pain.

Exercises for low back pain: which one is best?

The best exercise is one you can do consistently over time. So, whether you just enjoy doing Pilates or prefer to have a weekly routine that includes walking, going to the gym and doing yoga, what matters is that you enjoy doing it.

What all these low back pain exercises have in common is that they allow you to move the body. So, no matter what the name of the practice, you have the freedom to choose. Try one of these exercises for low back pain and choose the one that gives you the best results.

Consult your doctor before starting an exercise regimen if, in addition to low back pain, you have other symptoms such as:

• Sudden weight loss or for no apparent reason.
• Numbness, tingling, poor sensitivity or increased sensitivity in the legs and feet.
• Fever.
• Dizziness.
• Redness in the area.
• A history of hypertension, diabetes, osteoporosis, rheumatoid arthritis or any other disease.

Ultimately, exercise is very beneficial in treating low back pain, while bed rest can be harmful. Therefore, it is convenient to choose some form of physical activity and move the body, avoiding excessive efforts.