A small study of 27 back pain sufferers reported that those who lifted weights had a 60% improvement in pain and function. Those assigned to aerobic exercise such as walking or jogging only improved by 12%. The study used a full body weight-training program three days a week for 15 weeks. Participants increased the weight lifted over three weeks, reduced the weight every fourth week (for recovery) and repeated this for 15 weeks. As this is a small study, talk to your doctor before trying this yourself.
The program in the study included the following exercises of three groups of nine people each:
