3 scientifically proven exercises for back pain

In many countries, about half of adults suffer from low back pain at least once. But did you know that exercise is the best treatment for fighting back pain?

In this article, I'm going to explain some good exercises for back pain. Certain  exercises are known to be best for low back pain, so what are some things to consider when doing these exercises?

Experts have researched how to address this problem, and have proven that the only treatments that have actually proven to be most effective for back pain are avoiding exercise and bed rest.

So today, I'm sharing the 3 best scientifically proven exercises for back pain. Check out what kind of exercise it is and try it out today!

Good exercise for back pain

One of the reasons why low back pain treatment is difficult is usually because it is “ nonspecific pain ”. More than 85% of people treated for low back pain suffer from this nonspecific back pain.

Experts believe that the cause of this type of back pain and the reason why back pain worsens are due to a combination of the following factors:

• Sedentary lifestyle
• Overweight
• Fear of moving
• Financial, social or family problems
• Anxious and depressed tendency

Currently, the primary treatment for non-specific low back pain is exercise, and the scientifically proven exercise for low back pain is as follows.

1. Strengthen muscles

Overall, muscle-strengthening exercises are very effective in relieving back pain, especially if you're planning a full-body workout. In addition, muscle strengthening can also prevent recurrence.

It's best to get advice from a personal trainer or trusted physical therapist to develop a good anabolic exercise plan, especially if you have severe symptoms.

Muscle-strengthening exercises can help prevent and relieve back pain.

Need to strengthen the core?

Strengthening your core seems to help treat back pain , not because your abs are weak, but because it's a normal exercise.

In fact, in the long run , these exercises are not only more effective than other exercises, they seem to be emphasized due to several factors, including:

• Pain usually decreases after a few weeks with or without exercise.
• Strengthening your core is the same as exercising, so it offers at least the same benefits as any other physical activity.
• Exercising will help you better know what you are doing and avoid movements that can worsen your back pain. This allows the body to reduce pain on its own.

2. Aerobic exercise

Low aerobic capacity is directly related to chronic low back pain. Therefore, aerobic exercise can help reduce back pain in several ways.

• Aerobic exercise improves the wound healing process by increasing blood flow and delivering nutrients to other parts of the body (if there is an injury).
• Reduce the muscle tension associated with back pain.
• Aerobic exercise for 30 to 40 minutes increases the production of endorphins, reducing the perception of pain.
• Aerobic exercise eliminates the need for medication to reduce pain.

Regardless of the type and intensity of aerobic exercise, the results are similar. But the safest, easiest, and cheapest way to start this type of exercise is walking.

In fact, walking can be as effective as other non-drug therapies in reducing pain in the short and long term.

3. Pilates, Yoga or Tai Chi

These exercises require physical, mental, and spiritual attention to help reduce the anxiety and stress associated with back pain.

Pilates, yoga, and tai chi have been proven to reduce back pain because they reduce pain and function as rehabilitation tools. All three exercises are scientifically proven back pain relief exercises, so the choice of exercise is up to you.

Like yoga and tai chi, Pilates is a great alternative to treating back pain. Pilates also helps control the stress and anxiety associated with back pain.

Which exercise is best?

Your best option would be an exercise that you can continue to do over time. It doesn't matter whether you're doing Pilates, a weekly walking exercise, going to the gym or doing yoga. The most important thing is to enjoy the exercise of your choice.

What all these exercises have in common is the fact that you move your body. So it doesn't matter which exercise you choose. Feel free to choose! So try different exercises and keep doing those that give you the best results.

However, it is important to consult your doctor before starting your exercise routine if you have other symptoms besides back pain, such as:

• Sudden or general weight loss with no obvious cause
• Numbness, stabbing pain, and slight or increased sensitivity in the legs and feet
• Fever
• Dizziness
• Redness in the area
• High blood pressure , diabetes, osteoporosis, rheumatoid arthritis or other disease.

In summary, exercise is very effective in treating back pain, but absolute rest can be harmful. Therefore , it is good to choose one type of physical activity to move your body. Of course, you should avoid excessive exercise.