Low Back Pain Home Workout — No Equipment Needed
A science-based routine to prevent and reduce low back pain
Low back pain (LBP)is the leading cause of disability globally. In 2015, an estimated 7.3% of the world’s population had LBP at any one time — that’s 540 million people. In the US alone, the prevalence of LBP is between 10–30% of the population, with a lifetime prevalence between 65–80%. If you don’t currently have LBP, you probably will at some point.
The best thing you can do to reduce or avoid LBP is to perform the correct resistance exercises and maintain a healthy weight. Whilst this article’s focus is on resistance exercise, it cannot be overstated how important it is to reduce the load on your spine by shifting unnecessary weight. Having strong core musculature at a healthy weight will offer you the best chance to avoid or reduce LBP. All the exercises outlined here can be performed at home with absolutely no equipment.
The Evidence for Exercise
A 2020 meta-analysis comparing the various approaches to treating chronic LBP found that active therapies, including Pilates, stabilization/motor control, resistance, and aerobic training performed in a progressive manner are the most effective choice. Resistance exercise needs to be done with the intention of improving…
