Back Health and Exercise: An Evidence-Based Overview

Lower back pain is one of the most common musculoskeletal problems worldwide, with a lifetime incidence risk reaching 60–80%. Research shows that regular exercise plays a strong protective and therapeutic role in both the prevention and treatment of lower back pain.

Protective Effects of Exercise

Meta-analyses (Shiri et al., 2018; Steffens et al., 2016) have revealed that the risk of lower back pain is reduced by up to 33% in individuals who engage in regular physical activity. In particular, core stabilization balances the load on the spine by increasing the endurance of the muscles around the lower back and pelvis. Low-impact exercises such as walking, swimming, and Pilates also support spinal mobility and reduce the risk of disc degeneration.

Supportive Role in Treatment

Exercise therapies for acute and chronic lower back pain provide longer-lasting benefits compared to medication or passive methods (Cochrane Review, 2021). Methods such as motor control exercises and corrective exercise reduce pain while increasing functional capacity. These exercises strengthen the stability of the spinal segments and prevent excessive loading.

Conclusion

Scientific evidence shows that regular and controlled exercise is one of the most effective methods for protecting back health and managing lower back pain. Personalized programming and the correct technique of exercises are critical for long-term success.

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