In 2012, Moore, et. al., conducted study about Low back pain (LBP). LBP is a prevalent issue in the United States, ranking as the second most common neuromuscular ailment among Americans and the third most common reason for physician visits among older individuals. While there are treatments available to alleviate LBP, effective prevention measures have remained elusive. In an effort to address this issue, we conducted a one-year pilot study to investigate whether a daily regimen of mild home exercises, focused on strengthening muscles responsible for maintaining upright, two-legged balance, could serve as a viable preventative measure for LBP.

Volunteer employees from the University of Louisville hospital and research lab, who had no history of chronic back pain, were recruited and randomized after providing informed consent. These participants were divided into two groups – a control group and an intervention group – with the goal of comparing LBP episodes over the course of one year. Additionally, comprehensive medical, blood chemistry, spirometric, and clinical examinations were conducted on all volunteers both at the beginning and end of the trial period.

The intervention group received specialized training in a set of six calisthenic exercises that primarily targeted the musculature associated with low back support and balance control. This training was conducted over two months, and participants were required to perform these exercises daily, taking up only 15 minutes of their time. In contrast, the control group was simply observed and examined, without any intervention.

In this preliminary study, the results were striking. The intervention group demonstrated complete prevention of LBP, with none of the 13 participants reporting any back pain over the year. On the other hand, nearly 60% of the control group, consisting of 10 out of 17 participants, experienced LBP during the same period. The intervention group exhibited significant improvements in the strength of their balance-controlling muscles, whereas the control group showed no such changes. Notably, the exercises unexpectedly provided an additional benefit by enhancing automatic respiratory exchange.

This pilot study suggests that low back pain can be effectively prevented among healthy working individuals in their 50s through a daily regimen of mild home calisthenic exercises that target and strengthen the muscles responsible for balance control. Moreover, the improved respiratory function observed in the intervention group hints at a potential correlation between enhanced posture and respiratory well-being.

In summary, these findings offer hope for individuals seeking to proactively address and prevent the debilitating issue of low back pain. By incorporating these simple, time-efficient exercises into their daily routines, sedentary workers can potentially achieve significant benefits not only in terms of reduced LBP but also in enhancing their overall physical well-being. Further research and studies are warranted to confirm these promising results and to explore the broader implications of this preventive approach.

Reference: Moore, C., Ceridan, E., Schonard, C., Marasa, M., Shaib, F., & Holland, J. (2012). Prevention of low back pain in sedentary healthy workers: a pilot study. The American journal of the medical sciences, 344(2), 90-95.