Back pain is a common condition among Vietnamese people today - Photo: MEDLINE PLUS
People who sit for long hours in front of a computer, frequently carry heavy loads, or maintain incorrect posture for extended periods often experience back pain. Not only does it cause discomfort in daily life, but back pain also significantly impacts work performance and quality of life.
Does exercise help reduce back pain?
According to numerous medical studies, exercise plays a crucial role in the treatment and management of back pain. A systematic review published in the Cochrane Systematics Review Database showed that exercise therapy significantly reduces pain, improves mobility, and helps patients quickly return to their daily activities.
The first benefit of exercise lies in its ability to strengthen the muscle groups that support the spine. When these muscle groups are regularly trained, the pressure on the spine is reduced, thereby limiting the risk of back pain or recurring injuries.
In addition, exercise helps improve the flexibility of muscles and joints. Many cases of back pain stem from muscle strain, muscle imbalance, or limited range of motion. Maintaining appropriate exercise routines helps the body move more flexibly, reduces muscle stiffness, and supports proper posture in daily activities.
During exercise, the body releases endorphins – hormones considered "natural painkillers." Simultaneously, blood circulation improves, helping to deliver oxygen and nutrients to damaged tissues, thereby promoting recovery and effectively reducing inflammation.
Compared to many other treatments, exercise is considered a safe and cost-effective solution for people with back pain. Studies show that maintaining a reasonable level of physical activity has a lower risk of side effects compared to the overuse of painkillers, providing long-term benefits for chronic back pain.
Exercises to help improve back pain
Maintaining a consistent exercise routine with the right methods will help improve back pain - Photo: AARP
For those who frequently experience back pain, strengthening exercises are considered the most important foundation in the recovery process. Movements such as planks, bridges, and pelvic tilts help increase core stability and reduce pressure on the spine.
Besides muscle strength, flexibility also plays a crucial role in improving back pain. Stretching exercises for the hamstrings, hips, and back muscles help reduce stiffness and maintain a wider range of motion.
Low-intensity activities such as walking, cycling, or swimming are also recommended by many experts. These exercises help improve endurance, enhance blood circulation, and aid in pain relief without putting excessive pressure on the back.
Regular exercise also helps the body release endorphins – hormones considered the body's "natural painkiller." As a result, many people with back pain can improve their discomfort and maintain a more active lifestyle.
In addition to pain relief, appropriate exercise promotes blood circulation to the muscles and tissues surrounding the spine. This process helps the body receive more oxygen and nutrients, while also aiding in the recovery from injuries and reducing prolonged inflammation.
Yoga and Pilates are suitable choices for those who want to combine exercise and posture correction. These two forms of exercise focus on body control, increased flexibility, and improved spinal balance.
According to studies on back pain treatment, combining various forms of exercise is often more effective than doing just one set of exercises. People should start with an appropriate intensity and gradually increase the volume of exercise to allow their bodies to adapt.
Exercise can't make the pain disappear in just a few days, but it's a sustainable solution that has been proven effective by many studies. By maintaining a regular exercise routine, people with back pain can improve their mobility and reduce the risk of future recurrence.
Source: https://tuoitre.vn/nhung-bai-tap-giup-cai-thien-dau-lung-20260601135228898.htm
Comment (0)