3 exercises for low back pain with scientific evidence
In this article we will talk about exercises for low back pain, which are the best and what factors should be taken into account when making them. But that's it, another article about exercises for low back pain? why?
Low back pain is a worldwide problem. Only in Spain, the probability of suffering at least one episode of low back pain is 44.8% in adults over 20 years old, being slightly more frequent in women.
Therefore, a lot has been studied on how to deal with this problem, and The only treatment that has proven to be really effective for low back pain is to exercise and avoid absolute rest.
So, in this article We want to share 3 types of exercises for low back pain backed by scientific evidence. Put them into practice!
Exercises for low back pain
One of the reasons why it is so difficult to treat low back pain is that Its most common form of presentation is "non-specific low back pain," that is, the origin of pain is unknown.. At least 85% of people seeking medical attention for low back pain have non-specific low back pain.
The cause is believed and the aggravation of this type of low back pain is a combination of factors, such as:
- Fear of movement.
- Financial, social or family problems.
- Anxious or depressive tendencies.
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Currently, the first-line treatment for non-specific low back pain is exercise. The 3 exercises for low back pain with more scientific evidence are:
1. Muscle strengthening
In general, muscle strengthening is extremely beneficial for low back pain, but especially if a full body exercise plan is made. Besides, it can also prevent back pain relapses.
To make a good muscle strengthening plan, it is best that you advise with a personal trainer or Do it under the supervision of your trusted physiotherapist in case your symptoms are very intense.
And what about strengthening the core?
It seems to strengthen the core to treat back pain help because it means exercising in general, not because the abs are weak.
In fact, These exercises are no more effective than any other long-term. It is believed that this is 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 the benefits of any other physical activity (at least in the short term).
- When exercising we are more aware of what we do, avoiding those movements that increase lower back pain. This allows the body to decrease 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 the transfer of nutrients to different parts of the body, improving the healing process of the lesion (if any).
- Reduces muscle stiffness associated with back pain.
- 30-40 minutes of aerobic exercise increases the production of endorphins, reducing the perception of pain.
- It can prevent the need to use medications to decrease pain.
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 to walk.
In fact, walking can be as effective as other non-drug therapies to reduce pain, both in the short and long term.
Read also: 5 exercises to strengthen your spine
3. Pilates, yoga or Tai Chi
These types of exercises require a combination of physical, mental and spiritual concentration, so They can help reduce anxiety and stress associated with low back pain.
Pilates, yoga and Tai Chi have proven to be exercises for low back pain, which They can reduce pain and function as a rehabilitation tool. The choice will depend on individual preferences, since all three have scientific evidence in their favor for the treatment of low back pain.
Exercises for low back pain: which one is the best?
The best is what you can do in a sustained way over time. So you just like doing Pilates, or you prefer to have a weekly routine of walking, going to the gym and doing yoga, the most important thing is that you enjoy doing it.
What all these exercises for low back pain have in common is that you move the body. So no matter the name of the discipline, you have the freedom to choose. Try one of these exercises for low back pain and stay with the one that gives you the best results.
Consult your doctor before starting an exercise regimen, if other than low back pain you have other symptoms such as:
- Sudden weight loss or no apparent cause.
- Numbness, punctures, poor sensitivity or increased sensitivity in the legs and feet.
- Redness in the area.
- History of hypertension, diabetes, osteoporosis, rheumatoid arthritis or any other disease.
In short, physical exercise is very beneficial for treating low back pain, while absolute rest can be harmful. So, It is convenient to choose some form of physical activity and move the body, avoiding overexertion.