Cure Lower Back Pain With Exercise Not Orthotics

Lower back pain is extremely common with 80 percent of people based in the United States having to experience its inconveniences in at least one point in their lives. It's an unpleasant occurrence that can happen to anyone. 

Pain in the lower back may be a simple muscle strain or can be a degenerating disc. In some cases, lower back pain may cause muscle spasms that may lead to an entirely new level of inconvenience and disability, according to Spine Health.

Lower back pain usually starts with an irritation or problem in the muscles, nerves, bones, discs or tendons located in the lumbar spine. It is usually caused by genetics, lifestyle, ergonomics, sports injuries or even just bad luck. 

The pain is usually associated with older adults with an increased frequency of episodes as people age. Around 75 percent of people who experienced an episode of back pain will have to go through it again within a year. 

In a study affiliated with the George Institute for Global Health at the University of Sydney in Australia, researchers examined more than 30,000 participants with back pain and conducted more than 6,000 studies on back pain prevention.

The research settled on 23 prevention techniques to avoid and cure back pain which includes lifestyle changes, back belts, and shoe orthotics. The most potent preventative, however, were exercise programs, as cited by the New York Times.

The size of the protective effect [from exercise] was quite large," according to Chris Maher, a professor at the George Institution who lead the new review. He continued to explain that exercises combined with education could reduce the risk of lower back pain episodes by 45 percent.

Interestingly, the type of exercise did not matter as regimens reviewed by the study involved various forms. Participants were asked to complete two to three supervised sessions a week for two months or more.

The study concluded that when a person with a history of back pain exercised regularly, that person would be less likely to feel back pain within a year. Unfortunately, the protective effects would be worn off after 12 months.

"Of all the options currently available to prevent back pain, exercise is really the only one with any evidence that it works," said Maher. He also said that he hopes to continue studies to compare different routines and follow people with back pain for years.