Photos by Michael Darter The proof: A recent study found that stretching is just as effective as yoga at reducing back pain.Why it works: Stretching of any kind, whether static (you hold the pose) or dynamic (you move through a complete range of motion), can help improve flexibility and decrease back-pain risk and symptoms.Try this move: Half Lunge (stretches hips, calves) Stand with feet staggered, left leg in front. Bend front knee about 90 degrees and lower back knee a few inches from floor. Press right hip forward, feeling a stretch along front of hip. Hold for 20 to 30 seconds. Switch sides. 2. YogaThe proof:Why it works:Try this move: Child’s Pose Two recently published studies found that people who practiced yoga had less pain and more mobility than those who simply followed a self-care book on back-pain relief. Yoga combines stretching with strength and balance poses, which help shore up weak muscles and release tight ones. It’s also a stress reliever; tension can lead to a tight back. (stretches back; improves relaxation) Sit on heels, knees hip-distance apart. Exhale and lower torso between thighs. Reach arms forward. Hold for about 30 to 60 seconds. MORE: 9 Highly Effective Treatments For Back Pain 3. Strength TrainingThe proof:Why it works:Back painTry this move:Body SquatHere’s a modification Physical therapists have long advocated doing traditional resistance training (using body weight only, bands, dumbbells, or machines) to improve strength and regain function, especially for everyday activities. It stabilizes and strengthens your entire body. " can occur when muscles are not prepared for a certain movement, whether that’s lifting a heavy box or carrying a child," says A. Lynn Millar, PT, PhD, a professor of physical therapy at Winston-Salem State University. (strengthens legs, glutes, core) Stand with feet hip-distance apart. Bend knees, shifting hips back as if sitting into a chair, and lift arms. Hold for 1 count; return to start. Do 10 to 15 reps. (Sore knees? .) 4. PilatesThe proof:back painWhy it works:Try this move: Pelvic Tilt A small Canadian study found that patients with nonspecific lower- who did a Pilates workout for 4½ hours a week reported significantly less pain and disability 1 year after starting the program than those who simply followed a doctor’s care. Pilates strengthens the core muscles that support the spine, decreasing your risk of injury. It also boosts flexibility, making it easier to move without pain. (strengthens pelvic floor, deep abdominals; stretches lower-back muscles) Lie faceup on floor, knees bent, ankles under knees. Exhaling, gently tilt hips up slightly, keeping butt on floor and flattening spine. Hold for a few seconds, then inhale and return to neutral (starting) position. Do 5 to 10 reps. MORE: This Article On Your Aging Muscles Will Terrify You. But It Just Might Change Your Life.
