When it comes to low back pain it seems like everyone has an opinion on how you should fix it. Use this. Wear that. Roll on this. Sleep on that.
With more than 80% of Americans suffering with low back pain at some point in their lives, and with the intense pain that often accompanies the condition, it is no wonder that people will often try anything to feel better.
In this article we take a look at one simple, science-based hack, that can do wonders for your low back pain. Want to know what it is? Keep reading! Don't have much time - go straight to our hack!
To Try, Or Not To Try? Do These Back Pain Treatments Actually Work?
Back pain solutions are a dime a dozen. Surgery, spinal traction, acupuncture, massage guns, cupping, ice plunges. With so many options on the market it can be hard to know where to start and what to try.
Fortunately the science is clear when it comes to one particular treatment: exercise.
Exercise For Low Back Pain
For many years bed rest was prescribed for people suffering from low back pain. But more recently studies have found that staying in bed for a prolonged period can actually increase pain by making your muscles stiffer and less flexible.
Data has found that for every day you spend in bed you can lose 1% of your muscle! Getting moving is key. The data has found that returning to physical activity is preferable to staying in bed and it can actually help speed up your recovery.
The Benefits Of Exercise For Low Back Pain
Exercise is often prescribed for patients with low back pain with research providing an overwhelming body of evidence to support this therapy. Exercise can improve flexibility and strength and help with the performance of daily activities. Exercise is also prescribed to help reduce the intensity of back pain. Research has found that exercise can reduce the pain by around 10% - 50%.
One problem that is sometimes encountered when it comes to exercising for low back pain is fear-avoidance which can happen when people are too scared to exercise in case they hurt their back more. Understanding and acknowledging these concerns can make a big difference to helping patients with their treatment.
Research has shown that exercise is considered to be safe for people with back pain and that it doesn’t make back pain worse. Exercise actually helps improve core strength to help support the back muscles and spine and leads to increased flexibility. Overwhelmingly, studies have found that global pain ratings improve and that it helps reduce disability.
Exercise And Mental Health
Exercise is also about more than just physical fitness. Back pain is associated with depression and mental health problems and exercise is a great way to produce and increase exercise-induced endorphins that help to boost mood and help people feel happier. It is a great way to help with mental health.
While most of us will experience low back pain at some point in our lives, it is comforting to know that we can do something about it and improve our health.
What Type Of Exercise Should You Do?
Experts recommend various types of exercise to manage and treat low back pain, each offering unique benefits in terms of strength, flexibility, and mobility. Here are some of the best ones to start with:
Strengthening exercises
Strengthening exercises are fundamental because they help build muscle support around the spine. Core-strengthening exercises like planks, bridges, and pelvic tilts are particularly effective, as they target muscles in the abdomen, back, and pelvis that provide stability to the spine. Strengthening these muscles reduces strain on the spine and can relieve pressure that contributes to pain.
Stretching exercises
Stretching exercises are also essential, as they improve flexibility and reduce stiffness that can exacerbate low back pain. Tight muscles in the lower back, hamstrings, and hips often contribute to discomfort, so gentle stretches like knee-to-chest pulls, hip flexor stretches, and seated hamstring stretches can help relieve tension in these areas.
Yoga poses such as the cat-cow and child’s pose are also popular for back pain management because they both stretch and gently mobilize the spine, which can reduce pain and stiffness over time.
Aerobic exercises
Gentle aerobic activities such as walking, swimming, or cycling are widely recommended by experts to support cardiovascular health while being gentle on the back.
Low-impact aerobic activities improve blood flow, which can reduce inflammation and help muscles recover more quickly. Additionally, activities like swimming provide buoyancy that reduces stress on the spine and joints, making it ideal for people with significant back pain or other joint issues. Regular aerobic exercise also releases endorphins, which naturally elevate mood and may alleviate pain.
Mind-Body Exercises
Certain exercises like yoga and Pilates are known for their dual focus on physical and mental health. These exercises emphasize controlled, precise movements, often with a focus on breathing, which helps improve muscle control, stability, and flexibility.
Pilates is particularly effective in strengthening the core muscles, while yoga incorporates both stretching and strengthening postures. Additionally, the mindful aspect of these exercises has been shown to reduce stress and anxiety associated with chronic pain, providing comprehensive benefits for people managing low back pain.
Conclusions - How I Fixed My Back Pain With One Simple Hack
When it comes to preventing back pain, exercise stands out as the most effective and universally recommended approach. Backed by extensive research, exercise is one solution that continues to prove its value across countless studies. By strengthening core muscles, increasing flexibility, and promoting overall spinal health, regular physical activity helps build resilience against back pain over time.
Exercise also offers tremendous flexibility to fit into any lifestyle. It can be a highly cost-effective option, requiring little more than commitment and consistency. Plus, there’s a type of exercise to suit everyone—from stretching to strength training, from aerobic workouts to mind-body practices like yoga or Pilates. Whether you’re a fan of brisk walks, group fitness classes, or gentle stretching at home, you can find an activity that works for you.
Beyond the physical benefits, exercise also brings mental health advantages, releasing endorphins that help boost mood and reduce stress, which are often linked to chronic pain. It can be a great way to connect with others, strengthen social bonds, and maybe even get your pet moving too!
If you’ve been waiting to get back to an activity you love, or want to try something new, there’s no better time. Regular exercise is a powerful tool in your toolkit for back pain prevention—one that will keep your body strong, your mind refreshed, and your back pain-free.
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