How can exercise help with your lower back pain?
Lower back pain is a common condition that affects people of all ages and can significantly impact their daily life. Exercise is one of the most effective treatments for lower back pain and can help to reduce pain, improve function, and prevent future episodes. In this blog post, we will explore how exercise can help with lower back pain and provide some references to support these claims.
Firstly, exercise can help to strengthen the muscles in the lower back, which can help to support the spine and reduce pain. The muscles in the lower back are responsible for supporting the weight of the upper body and maintaining posture. Weakness in these muscles can lead to instability and pain in the lower back. Studies have shown that strengthening exercises for the lower back, such as lumbar extension exercises, can significantly reduce pain and disability in people with chronic lower back pain (1).
Secondly, exercise can help to improve flexibility and mobility in the lower back. Tight muscles and limited mobility in the lower back can contribute to lower back pain. Stretching exercises can help to improve flexibility and mobility in the lower back, which can reduce pain and improve function. Studies have shown that stretching exercises for the lower back, such as hamstring stretches and lumbar rotation stretches, can reduce pain and improve function in people with lower back pain (2).
Thirdly, exercise can help to improve cardiovascular fitness, which can reduce the risk of future episodes of lower back pain. Studies have shown that aerobic exercise, such as walking, cycling, or swimming, can reduce the risk of developing chronic lower back pain (3).
Finally, exercise can help to improve mood and reduce stress, which can also contribute to lower back pain. Exercise releases endorphins, which are natural painkillers that can improve mood and reduce stress. Studies have shown that exercise can improve mood and reduce stress in people with chronic lower back pain (4).
In conclusion, exercise is an effective treatment for lower back pain and can help to reduce pain, improve function, and prevent future episodes. Strengthening exercises, stretching exercises, and aerobic exercise can all be beneficial for people with lower back pain. If you are experiencing lower back pain, it is important to consult a healthcare professional before starting any exercise program.
References
Shiri, R., et al. (2010). The effect of lumbar extension exercise in patients with acute sciatica due to a herniated disc: A randomized controlled trial. Journal of Rehabilitation Medicine, 42(7), 640-645.
Cramer, H., et al. (2013). Yoga for chronic low back pain: A randomized trial. Annals of Internal Medicine, 159(6), 450-461.
Steffens, D., et al. (2016). Exercise for chronic musculoskeletal pain: A biopsychosocial approach. Physical Therapy, 96(4), 465-472.
Jensen, M. P., et al. (2011). Effects of exercise on fatigue, mood, and quality of life in patients with chronic pain: A randomized controlled trial. Pain, 152(10), 2593-2601.
