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"If you&amp;#39;ve ever had an issue with your back, you know how debilitating the pain can be. In fact, back pain is the leading cause of disability in Americans younger than 45 years old. But a large analysis published today in the Journal of the American Medical Association has found that exercise can help prevent it.\nThe researchers examined 23 studies that included a total of 30,850 people and found the results to be significant and convincing. &amp;quot;The effect is quite large: exercise can potentially halve the risk of getting lower back pain,&amp;quot; lead study author Daniel Steffens, Ph.D., of the University of Sydney and the George Institute for Global Health in Sydney, tells Glamour.\nPinterestFacebookStudy participants typically exercised two to three times per week in a clinic or gym and agreed to do some exercises at home as well. Plus, many different types of exercises were shown to be effective. &amp;quot;In general, the trials included exercises to improve strength, flexibility, skill, and aerobic fitness,&amp;quot; says Steffens. &amp;quot;The exercises did not just focus on the spine, but included upper and lower limb exercises as well.&amp;quot; (The research also showed that shoe insoles and back belts didn&amp;#39;t seem to help prevent pain in the people tested.)\nIt&amp;#39;s important to note, though, that people fared the best when they exercised and had the benefit of educational programs or were given booklets on back anatomy, biomechanics, and basic ergonomics. Exercising without proper training could do more harm than good.\nAnother key finding of the research: People need to keep up their exercise routine in the long term (a year or more) in order for it to continue to stave off back pain.\nUnsure which exercises to tackle to keep your back strong? In a separate study from the George Institute, published in the Cochrane Library last week, researchers found that motor control exercises targeting the muscles that support and control the spine can treat lower back pain and reduce the disability it causes.\nThis medical literature review, which gathered research from 29 studies that included 2,431 men and women, found that motor control exercises are just as effective in treating lower back pain as other types of exercise.\nMotor control exercises, which are also known as stabilization exercises or core exercises, &amp;quot;are designed to improve the control and coordination of the deep muscles surrounding the spine,&amp;quot; lead author Bruno Saragiotto, Ph.D., from the George Institute, tells Glamour. When learning these exercises, it&amp;#39;s ideal to work with a physical therapist or trainer who can guide you on how to activate and engage your trunk muscles both when exercising and when performing everyday functional tasks. Saragiotto recommends two or three exercise sessions per week for about eight weeks in order to ease back pain.\nIf you&amp;#39;re prone to back pain, check out these moves from Jimmy Minardi, a personal trainer and yoga teacher in New York City and East Hampton, New York. &amp;quot;With so many people crouched over their phones and computers these days, poor posture is inevitable and the main cause of most chronic aches and pains,&amp;quot; he tells Glamour. &amp;quot;These back stabilization exercises can help strengthen and improve flexibility in the muscles that support your spine and lower back.&amp;quot;\nPhantom Chair/Wall Squats\nBenefits: Strengthens glutes, quadriceps, and muscles in the lower back.\n\nStand with your feet together and bend your knees. Your back should be flat against the wall and your knees should be bent at a 90-degree angle. Make sure your knees are in line with your ankles.\n\n\nLower your hips as you raise your arms overhead.\n\n\nFocus on sitting back into your heels to relieve pressure from your knees and to target the thighs and glutes.\n\n\nTuck your tailbone in and engage your abs, keeping your spine straight.\n\n\nRoll your shoulder blades back and down away from your ears to release any tension in your neck or upper body, and gaze up toward the ceiling.\n\n\nHold it for 20 seconds and then slowly return to a standing position.\n\nDo two sets of 10, three times a week.Side Plank\n__Benefits:__Strengthens the arms and the muscles in the torso that support the spine; improves shoulder stabilization\n\nStart in a plank pose (a push-up position), with your hands directly under your shoulders (palms flat), your body extended into a straight line, and your legs reaching through your heels.\n\n\nShift your weight onto your right arm as you roll onto the outside of your right foot. Keep both feet flexed, and stack your left foot on top of your right foot. Keep your legs very straight.\n\n\nBring your left arm up toward the ceiling and gaze up toward your left fingertips. Engage your muscles and lift your hips. (Beginners can lower their right knee and shin to the floor.)\n\n\nHold for 10 seconds and remember to breathe. Then roll back to the center and do the standard plank pose for 10 seconds. Then do the side plank on your left side for 10 seconds.\n\nDo this five times, three times a week.\nTalk with your doctor or physical therapist before starting any new exercises, especially if you have an injury.\n"^^<http://www.w3.org/2001/XMLSchema#string>
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