Health & Fitness

Exercises for Back Pain

Kristen Sparrow • April 21, 2022

This article is from the New York Times.  Back pain is so common that anything we can do to control it is well worth the time and effort.

“If holding a regular plank is uncomfortable, start with your knees on the ground, then progress to balancing on your toes.

Dr. Shah also suggested squatspush-ups and bridges. To build and maintain core strength, he recommends two to three sessions of dedicated core work a week. “This is a lifestyle change,” he said.

There are also sports and physical activities that require light contraction of the core, such as kayaking, cycling, dancing, barre classes, boxing, rock climbing and swimming. Any activity that requires a certain level of control over the midsection will help activate and engage those deeper muscles.

To the researchers’ surprise, both elite athletes and regular people with lower back pain had a similar stiffness in and lack of control over their spine, which is indicative of a similar pattern of weakness in their back muscles.

The slow, controlled movements in exercises like Pilates teach your muscles to move the spine efficiently. The next step is to start exercising in a more variable environment, which develops even more coordination and control.

In another study, Dr. Moreno Catalá and her collaborators found that adding instability to exercises — like balancing on an uneven surface or even working out in a noisy environment — was effective at relieving lower back pain.”