Best Ways to Manage Low Back Pain, backed by Science


Targeted exercise has been shown to be effective in reducing low back pain. A randomized controlled trial published in the Journal of the American Medical Association found that a six-week exercise program consisting of targeted exercises for the core and lower back muscles reduced pain intensity by 50%. Incorporating resistance bands, planks, and bridges into your workout routine can be beneficial.


Posture plays an important role in preventing low back pain. A systematic review published in the Journal of Physical Therapy Science found that a forward head posture, rounded shoulders, and an increased thoracic kyphosis angle were associated with an increased risk of low back pain. Ensuring that your work setup is ergonomically sound is a simple way to reduce the chances of poor posture. Adjusting your chair, monitor, keyboard, and mouse can make a significant difference. Taking regular breaks to stretch and stand up can also help.


Yoga has been shown to be effective in reducing low back pain. A randomized controlled trial published in the Annals of Internal Medicine found that practicing yoga on a regular basis reduced chronic low back pain and improved functionality.

Consult a Professional

If these solutions do not provide relief, it may be worth considering alternative approaches such as consulting an expert, including your physical therapist. A randomized controlled trial published in the Journal of Manipulative and Physiological Therapeutics found that Physical Therapy was more effective than medication in managing acute low back pain. Massage therapy has also been shown to be effective in reducing chronic low back pain, according to a systematic review and meta-analysis of multiple studies published in the journal Pain Medicine.


Finally, medication is an option, but it is important to remember that it comes with risks and potential side effects. Always consult with your doctor before taking any medication. Over-the-counter pain relievers such as ibuprofen and acetaminophen can be effective for mild pain, while prescription medications such as muscle relaxants and opioids may be necessary for more severe pain.

In conclusion, there are a variety of evidence-based ways to manage low back pain. Exercise, posture, yoga, physical therapy, massage therapy, and medication are all viable options. If you are experiencing low back pain, consider trying these solutions or consulting with a medical professional to determine the best course of action.

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