Pilates has the highest likelihood to reduce chronic low back pain
Low back pain (LBP) is one of the most common types of chronic pain and can impact all aspects of one’s life: social, home life, work. A massive meta-analysis looked at 118 randomized control trials (RCT) of ways to reduce LBP and to determine which type of exercise is best for reducing pain and disability in adults with chronic LBP. Just to note: RCTs are the BEST, most reliable, and highly respected type of study, so analyzing 118 RCTs is a great way to see accurate outcomes.
The RCTs tested the effects of exercise on reducing self-perceived pain or disability in adults (aged 18–65 years) with chronic LBP. Some of the styles of exercises tested were:
Stretching
Generic strength workouts
McKenzie method
Aerobic workouts
Pilates
Core-based workouts
Specific motor control exercises
Please note that all modalities of exercise, except for stretching (pain) and the McKenzie method (disability), significantly reduced pain and disability in people with chronic LBP. This is GREAT news! This indicates that almost any mode of exercise is beneficial! The key to reducing chronic pain is to keep moving as movement has been shown to help heal the body.
This massive meta-analysis discovered that the most effective interventions for reducing pain was Pilates (yay!) and other core-based exercises. And the most effective interventions for reducing disability were Pilates (another yay!), strength training, and core-based exercises. Quite impressively in the data analysis, Pilates had the highest likelihood for reducing pain (93%) and disability (98%).
Concerning the successful reduction of pain in the studies, the criteria was to perform at least 1-2 weekly sessions of Pilates or other core-based exercises, workouts lasting about one hour each session, and there needs to be consistency for at least 3-9 weeks to begin to see benefit.
Let’s get moving together to develop strong, healthy, and resilient bodies :)
See you at the studio!
References
Fernández-Rodríguez, R., Álvarez-Bueno, C., Cavero-Redondo, I., Torres-Costoso, A., Pozuelo-Carrascosa, D. P., Reina-Gutiérrez, S., Pascual-Morena, C., & Martínez-Vizcaíno, V. (2022). Best Exercise Options for Reducing Pain and Disability in Adults With Chronic Low Back Pain: Pilates, Strength, Core-Based, and Mind-Body. A Network Meta-analysis. Journal of Orthopaedic & Sports Physical Therapy, 52(8), 505–521. https://doi.org/10.2519/jospt.2022.10671
