3 Evidence-based Exercises For Low Back Pain

A lot of people often suffer from low back pain. That is why today we are introducing three exercises that are very effective in relieving these unpleasant complaints. Find out more about it afterwards. 

Today we present you with various very effective, evidence-based exercises for lower back pain and also explain to you what exactly you should take into account.

Around three quarters of all working Germans suffer from back pain, with the symptoms often occurring in the lower back. So we are talking about a widespread disease. Every 20th working person stays at home once a year because of back pain. It is also interesting to know that men are more likely to be on sick leave than women.

This is why it is very helpful to know different evidence-based treatments that work efficiently. The exercises we are introducing to you today have actually proven their effectiveness. However, you need to exercise regularly for them to help you. Get started today!

Effective exercises for lower back pain

Treating lower back pain is often difficult  because it is mostly non-specific. This means that the exact causes are not known. 

A combination of factors is thought to make this pain worse. These include, for example, the following:

• Sedentary lifestyle
• Obesity
• Fear of movement
• Financial, social or family problems
• Tendency towards nervousness or depression

Concrete exercises are usually recommended for unspecific lower back pain. The following three possibilities have shown very good scientific evidence:

1. Strengthening the muscles against lower back pain

Strengthening muscles is generally very beneficial for low back pain,  especially when practicing specific exercises as part of a complete training plan. You can also use it to prevent relapses.

The best way to create a good workout plan is to rely on a personal trainer or physical therapist. These experts can also monitor the progress and proper exercise of the training, which is very important especially with intense symptoms. 

Core training

The English term “core” describes a form of training to improve body stability through targeted muscle training of the central part of the body. Core training can help with low back pain because it generally trains the body, but not because the abs are weak.

These exercises are no more effective than others in the long run. It is believed that this is due to a number of factors, such as:

• In the natural course of lower back pain, the pain usually subsides after a few weeks, regardless of whether you train or not.
• Core training is a form of movement that has the same advantages as any other physical activity (at least in the short term).
• Through the training, those affected become more aware of their body and avoid movements that increase pain. This will alleviate the symptoms. 

2. Aerobic exercise

Low aerobic capacity is directly related to chronic low back pain. Aerobic exercise is therefore particularly beneficial in relieving the discomfort. This can be explained as follows:

• The blood circulation improves and so nutrients are better distributed in the body. This promotes the healing process of the organism in the event of injuries.
• In addition, aerobic exercise reduces the muscle stiffness that accompanies back pain.
• Exercising for 30 to 40 minutes can encourage the release of endorphins, which reduces the sensation of pain.
• Aerobic exercise also prevents the need for pain medication.

The results are very similar regardless of which aerobic exercise is being practiced and whether it is high or low intensity. The safest and cheapest way, however, is regular running. 

In fact, running can be as effective as other non-pharmacological therapies in relieving pain in the short and long term.

3. Pilates, yoga or tai chi for lower back pain

These forms of exercise combine physical, mental, and spiritual training,  which can be very effective in reducing nervousness and stress that can cause lumbar pain, among other things. 

Pilates, yoga, and tai chi have been shown to be very effective rehabilitation tools for reducing pain in the lower back pain. The choice depends on individual preferences, because the effectiveness of all three forms of movement has been scientifically confirmed.

Exercises for Lumbar Pain: Which Are Best?

The best exercises for low back pain are those that you can do regularly and over a long period of time. You have to decide for yourself whether you prefer Pilates, running, yoga or training in the fitness center. It is important that you have fun doing it in order to actually benefit from all the advantages.

All of these exercises have in common that you move your body with them. The type of discipline is not as important as the fact that you exercise regularly. Therefore, choose a form of movement that you like in order to achieve positive results.

Also, seek advice from your doctor or physical therapist,  especially if you have other complaints, such as the following: 

• Sudden weight loss for unknown reasons
• Numbness, stitches, loss of sensitivity, or greater tenderness in the legs and feet

• fever
• dizziness
• Reddened areas
• A history of high blood pressure, diabetes, osteoporosis, rheumatoid arthritis, or other diseases

Physical exercise is very beneficial in the case of lower back pain. Don’t forget that absolute calm can make the situation even worse. Therefore, in the case of pain, it is time to choose an appropriate form of exercise and to exercise the body regularly, but without unnecessarily or excessively straining it.