Low-back pain is one of the most common complaints, period: About 8 out of 10 people will battle this special brand of agony at some point during their life, according to the National Library of Medicine. And while it might be the last thing you want to do, getting up and exercising is one of the best ways to fend off future aches and pains, according to a recent study published in JAMA Internal Medicine.
Researchers in Australia and Brazil collected 23 studies from around the world that involved nearly 31,000 back-pain sufferers. After analyzing different pain-prevention strategies, they found that people who exercised about 2 or 3 times a week slashed their odds of having a lower back pain episode by 35%. When paired with education about preventing back pain (such as learning the proper way to lift, better ergonomics, improved posture), exercise cut risk by nearly half—45%.
"Physical activity warms up muscles and increases blood flow throughout the body, which can encourage healing and relieve pain," says Seth Kress, a physical therapist and resource clinician for outpatient physical therapy at Loyola University Medical Center in Maywood, IL. "It also strengthens the muscles supporting the spine." (Want to pick up some healthier habits? Sign up to get daily tips, exercises, and more delivered straight to your inbox!)
So what's the best type of exercise for your back? According to the study, all forms of physical activity—whether it was back-strengthening moves or a general cardio regimen like walking—proved effective. One rule: if you're experiencing back pain, ease into exercise, says Mary Ann Wilmarth, owner of Back2Back Physical Therapy in Andover, MA, and a spokesperson for the American Physical Therapy Association. While some discomfort is normal, stop if you experience any severe pain. "If you feel worse after exercising, you might be overdoing it," says Wilmarth. (Avoid these exercises if you're experiencing back pain.)
The safest movement to begin with is walking. As you build endurance and strength, you can try incorporating strength and balance moves. You should also do exercises that increase the range of motion in your spine, which can keep you from straining a muscle in your back, says Wilmarth. So what exactly are those moves? Along with aerobic exercise, Wilmarth recommends the following ones. Start by doing each move 1 to 5 times, depending on how your back feels. Eventually, work up to 10 repetitions.
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