Exercises For Low Back Pain Supported By Scientific Evidence
In today’s article we talk about exercises for low back pain, which are the best and the factors to consider when performing them. But is that all? Another article on exercises for low back pain? Why?
Low back pain is a universal problem. It is estimated that in Italy alone, about 80% of the population has suffered from it at least once in their life. The incidence is higher in the age group between 40 and 50 years and among women.
For this reason, several studies have been conducted regarding the treatment of low back pain and the only one that has proved effective is physical exercise, thus avoiding absolute rest. To this end, in this article we share with you 3 different exercises for low back pain supported by scientific evidence. Put them into practice!
Exercises for low back pain
One of the reasons why it is so difficult to treat this disorder is the fact that in most cases it is nonspecific low back pain, the cause of which is unknown. It is estimated that 85% of people seeking medical treatment for low back pain suffer from nonspecific low back pain. The cause and aggravation of this type of low back pain can be a combination of several factors, including:
- Sedentary lifestyle.
- Overweight.
- Fear of movement.
- Financial, social or family problems.
- Anxious or depressive tendencies.
Exercise is currently the treatment of choice for nonspecific low back pain. The 3 main exercises for low back pain, supported by scientific evidence, are:
1. Muscle strengthening
In general, muscle strengthening is extremely good for low back pain, but even more so if the exercise program is for the whole body. In addition, it is very useful in preventing relapses.
To carry out a good muscle strengthening program, it is best to consult a personal trainer or do it under the supervision of a trusted physiotherapist, in case the symptoms are intense.
And what about core strengthening?
It seems that strengthening the core to treat back pain is useful as an exercise in itself, and not because it is about strengthening the abdominals.
In fact, these exercises are no more effective than others in the long term. This is believed to be due to several factors, such as:
- In the natural course of low back pain, pain tends to subside after a few weeks, whether you exercise or not.
- Core exercises offer the same benefits as any other physical activity (at least in the short term).
- During exercise we are more aware of what we do, therefore we are inclined to avoid the movements that increase lower back pain. This allows the body to reduce 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 lower back pain in several ways:
- It increases blood flow and nutrient supply to different parts of the body, improving the healing process of injuries (if any).
- Reduces muscle stiffness associated with back pain.
- 30-40 minutes of aerobic exercise increases endorphin production, reducing pain perception.
- It can prevent the need to use pain relievers.
The results are similar regardless of the type of aerobic exercise, both high and low intensity. However, the safest, easiest and cheapest way to get started is to walk.
In fact, walking can be as effective as other non-drug therapies for pain relief, both in the short and long term.
3. Pilates, yoga and tai chi
These exercises require a combination of physical, mental, and spiritual focus, so they can be helpful in calming the anxiety and stress associated with low back pain.
Pilates, yoga and tai chi have been shown to be exercises that can reduce pain and act as a rehabilitation tool for low back pain. The choice will depend on individual preferences, as all three disciplines are supported by scientific evidence regarding the treatment of low back pain.
Exercises for low back pain: which are the best?
The best of all is what you can perform consistently over time. You choose, therefore, whether to do Pilates, or do weekly walks, go to the gym and do yoga.
All of these low back pain exercises have movement in common. So, regardless of the discipline, you have a lot of freedom of choice. Try a few to determine which one gives you the best results.
Consult your doctor before starting an exercise program if you suffer from symptoms other than low back pain. For example:
- Sudden weight loss with no apparent cause.
- Numbness, twinges, low sensation or increased sensitivity in the legs and feet.
- Temperature.
- Dizziness.
- Redness of the area.
- A history of hypertension, diabetes, osteoporosis, rheumatoid arthritis or any other disease.
In summary, exercise is extremely helpful in treating low back pain, while absolute rest can even prove harmful. Therefore, it is advisable to engage in some form of physical activity and move the body, but avoid excessive effort.
