3 Scientifically Proven Exercises For Low Back Pain

In this article, we talk about exercises that can help with low back pain: which ones are best, and what factors should you consider when doing them?

Experts have studied how we can deal with this problem, and the only treatments that have been shown to be effective against low back pain are exercise, and avoiding lying in bed.

In this article  , we have decided to share three exercises for low back pain that are supported by scientific evidence. Try them today!

Low back pain

One of the reasons why it is so difficult to treat low back pain is that it is often “unspecified pain”. At least 85% of people who seek medical help for this have unspecified low back pain.

Experts believe that the reasons for and exacerbation of this type of back pain are a combination of factors, such as:

• Sedentary lifestyle
• Overweight
• Fear of movement
• Economic, social or family problems
• Anxious and depressive tendencies

Right now, exercise is the first choice of treatment for unspecified low back pain. Here are three scientifically proven exercises for low back pain:

Strengthening of muscles

Strength training is generally very beneficial for this type of pain,  especially if you have a plan to train your whole body. In addition, this can also prevent relapse.

To create a good exercise plan to strengthen the muscles, it is best to get advice from a personal trainer, or a physiotherapist if your symptoms are very intense.

And what about strengthening the core muscles?

It seems that strengthening the core muscles to treat back pain helps, as it represents general exercise, not because your abdominal muscles are weak.

In fact, these exercises are no more effective than others in the long run. There are also some who believe this comes from several different factors, such as:

• The natural course of this disorder indicates that the pain usually subsides after a few weeks, whether you exercise or not.

• Strengthening the core muscles is the same as exercising, which means that it provides the same benefits as any other physical activity, at least in the short term.
• When you exercise, you are more aware of what you are doing, which helps you avoid movements that can aggravate your back pain. This allows the body to reduce the pain on its own.

Cardio training for low back pain

Poor condition is directly related to chronic low back pain. Cardio training helps you reduce back pain in several ways:

• It increases blood circulation and the movement of nutrients to different parts of the body, which improves the healing process of the injury – if this is the problem.

• It reduces muscle stiffness associated with back pain.
• 30-40 minutes of cardio training increases the production of endorphins, which in turn reduces the perception of pain.
• Cardio training can prevent the need for medication to reduce the pain.

The results are the same regardless of the type of cardio training, and whether you have high or low intensity training. Still, the safest, easiest and cheapest way to start this type of exercise would be to go for walks.

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

Pilates, yoga or tai chi

These exercises require a combination of physical, mental and spiritual concentration,  which allows them to help you reduce anxiety and stress associated with low back pain. 

Pilates, yoga and tai chi have proven effects against low back pain, as they can reduce pain and act as rehabilitative tools. The choice depends on individual preferences, as all three have a background in scientific evidence for the treatment of low back pain.

Exercises for low back pain: which ones are best?

The best one for you is one that you can do regularly over time. It does not matter if you like pilates, prefer to have a weekly routine of walking, if you like going to the gym, or love to do yoga – the most important thing is that you like what you end up doing.

What all these exercises for low back pain have in common is that they get the body moving. So the name of the exercise does not matter – you have the freedom to choose! Try one of these exercises for low back pain, and continue to do the one that gives YOU the best results.

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

• Sudden weight loss or weight loss for no apparent reason
• Numbness, tingling sensations, little or increased sensitivity in the legs and feet
• Fever
• Dizziness
• Redness in the area
• A history of hypertension (high blood pressure), diabetes, osteoporosis, arthritis, or other diseases

To sum up, exercise is very beneficial for treating lumbago or low back pain, while absolute rest can be harmful. Therefore , it is wise to choose a type of physical activity to get the body moving. Either way, you should avoid overexertion.