What is the Single Best Exercise for Back Pain?
Understanding the Root of Back Pain First
Before diving headfirst into exercises, let’s pause for a sec—because not all back pain is created equal. You could be dealing with muscle tension, disc issues, poor posture, nerve stuff... heck, maybe it's your chair (yes, Dave, your gaming chair is probably the problem).
The cause matters. But if you're dealing with generalized lower back pain—that classic dull ache or stiffness—you’re in luck. There’s one move that most experts swear by.
Spoiler: it's not fancy. No equipment needed. You can literally do it in pajamas.
So, What’s the Best Single Exercise?
It’s the McGill Curl-Up (Yep, not a sit-up!)
Never heard of it? Don’t worry, most people haven’t. But the McGill curl-up, designed by spine expert Dr. Stuart McGill, is a core move that supports your spine without putting pressure on it like regular crunches or sit-ups do.
Why it works so well?
Activates deep core muscles
Protects the spine from flexion stress
Builds endurance (not brute strength, which is overrated for back health btw)
Oh—and unlike sit-ups, it won’t make your back scream in the morning.
How to Do the McGill Curl-Up (No Gym Required)
Lie on your back. One leg bent, the other flat.
Place your hands under your lower back for support.
Brace your core (like you're bracing for a punch).
Lift your head, neck, and shoulders just slightly off the floor—don’t go full crunch.
Hold for 10 seconds. Then slowly lower.
Repeat 5-10 times, then switch legs.
It sounds simple, but trust me, your abs will feel it. And your back? It’ll thank you later.
But Wait, Just One Exercise?
Okay okay... I might’ve gotten ahead of myself. The McGill curl-up is the top move, but no single exercise is a magic pill. (Ugh, I know. Wouldn’t that be amazing, though?)
Let’s talk balance.
What Should You Pair It With?
Bird Dog: Another Dr. McGill favorite. Great for stability.
Glute Bridges: Wake up those lazy butt muscles. Weak glutes = overloaded back.
Walking: No joke. 30 mins of daily walking is a legit back pain reliever.
Honestly, I used to ignore walking too. I thought, "How’s that gonna help?" But after my third back flare-up in two months, a physio made me walk daily. Not even fast. Just... walk. Within a week, my back was less cranky.
Tips to Maximize Relief
Consistency > Intensity
Doing one McGill curl-up won’t fix anything. But 5 mins a day? That adds up fast.
Avoid Common Mistakes
Skipping warm-up: Don’t jump in cold. Move your spine gently first.
Holding breath: Nope. Keep breathing through the motion.
Too many reps: Focus on form, not numbers. Quality over quantity, folks.
When to See a Pro
If the pain shoots down your leg, causes numbness, or doesn’t budge after weeks—even with good form and exercise—go see a physiotherapist. Don’t wait it out. Trust me, I've been there. Stubbornness just leads to more pain.
Final Thoughts: Keep It Simple, Keep It Moving
So, what’s the single best exercise for back pain? The McGill curl-up takes the crown. Safe, effective, and kind to your spine.
But don’t treat it like a lone hero. Combine it with smart movement, regular walks, and some posture awareness—and boom. You’re well on your way to a happier back.
Oh, and one last thing? Ditch that saggy old office chair. Seriously.
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Is 172 cm good for a man?
Yes it is. Average height of male in India is 166.3 cm (i.e. 5 ft 5.5 inches) while for female it is 152.6 cm (i.e. 5 ft) approximately. So, as far as your question is concerned, aforesaid height is above average in both cases.
Is 165 cm normal for a 15 year old?
The predicted height for a female, based on your parents heights, is 155 to 165cm. Most 15 year old girls are nearly done growing. I was too. It's a very normal height for a girl.
Is 160 cm too tall for a 12 year old?
How Tall Should a 12 Year Old Be? We can only speak to national average heights here in North America, whereby, a 12 year old girl would be between 137 cm to 162 cm tall (4-1/2 to 5-1/3 feet). A 12 year old boy should be between 137 cm to 160 cm tall (4-1/2 to 5-1/4 feet).
How tall is a average 15 year old?
Average Height to Weight for Teenage Boys - 13 to 20 Years
| Male Teens: 13 - 20 Years) | ||
|---|---|---|
| 14 Years | 112.0 lb. (50.8 kg) | 64.5" (163.8 cm) |
| 15 Years | 123.5 lb. (56.02 kg) | 67.0" (170.1 cm) |
| 16 Years | 134.0 lb. (60.78 kg) | 68.3" (173.4 cm) |
| 17 Years | 142.0 lb. (64.41 kg) | 69.0" (175.2 cm) |
How to get taller at 18?
Staying physically active is even more essential from childhood to grow and improve overall health. But taking it up even in adulthood can help you add a few inches to your height. Strength-building exercises, yoga, jumping rope, and biking all can help to increase your flexibility and grow a few inches taller.
Is 5.7 a good height for a 15 year old boy?
Generally speaking, the average height for 15 year olds girls is 62.9 inches (or 159.7 cm). On the other hand, teen boys at the age of 15 have a much higher average height, which is 67.0 inches (or 170.1 cm).
Can you grow between 16 and 18?
Most girls stop growing taller by age 14 or 15. However, after their early teenage growth spurt, boys continue gaining height at a gradual pace until around 18. Note that some kids will stop growing earlier and others may keep growing a year or two more.
Can you grow 1 cm after 17?
Even with a healthy diet, most people's height won't increase after age 18 to 20. The graph below shows the rate of growth from birth to age 20. As you can see, the growth lines fall to zero between ages 18 and 20 ( 7 , 8 ). The reason why your height stops increasing is your bones, specifically your growth plates.