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.
Kell, R; Asmundson, G. A Comparison of Two Forms of Periodized Exercise Rehabilitation Programs in the Management of Chronic Nonspecific Low-Back Pain. Journal of Strength & Conditioning Research. 23(2):513-523, March 2009.