When it comes to health and fitness advice, Arnold Schwarzenegger is a name you can trust. The bodybuilding legend has been sharing his insights for decades, and recently, he touched on a topic that hits home for many: lower back pain. In the latest edition of his newsletter, “The Science of Solving Back Pain,” Arnie offers valuable advice to help you find relief.

Schwarzenegger has always championed exercise as a cornerstone of a healthy lifestyle. His latest advice? “The next time you battle lower back pain, walk away from the couch and slip into some workout gear.”

Backing up his claim, a review of 75 clinical trials involving over 5,000 people found that exercise is highly effective in combating chronic lower back pain. The scientists behind the study discovered that activities like yoga, Pilates, and tai chi are particularly beneficial. These exercises focus on slow, controlled movements and a strong mind-body connection, making them ideal for targeting your abs, glutes, and lower back muscles.

“Exercise that targets your abs, glutes, and lower back, emphasizes slow-controlled movements, and requires more mind-body connection were most effective,” Schwarzenegger shared. The former Mr. Olympia and his team are dedicated to debunking fitness myths and making health tips accessible to everyone. While some exercises might initially worsen back pain, the right type of physical activity can stimulate tissue repair and reduce discomfort over time, they believe.

Finding a sustainable and tolerable exercise routine is key. Exercise helps in pain relief and prevents future episodes by strengthening the muscles supporting your spine. Until you find the perfect routine to prevent back pain, Arnie has some simple advice that can help you start physical activity to provide some relief.

Arnold Schwarzenegger’s key move for overall well-being

Schwarzenegger had earlier revealed a fun and effective way to stay in shape: rucking. Rucking is simply walking with a weighted backpack. In an earlier edition of his newsletter, Schwarzenegger explained that rucking, popular among the military, is now proven to benefit everyone. “It can make you stronger, boost endurance, improve cardiovascular health, and even enhance posture and reduce back pain,” he noted. Additionally, rucking supports mental wellness by improving mood and reducing perceived exertion, allowing you to push harder without feeling drained.

Research on military members shows that rucking can burn 30-45% more calories. Schwarzenegger suggests starting with a weighted backpack, filled with books or other heavy items, at 20-30% of your body weight. Begin with a 15-20-minute walk, then gradually increase time or weight over a few weeks. A study combining rucking with resistance training found participants became stronger in activities like squat jumps, push-ups, and sit-ups.

With Schwarzenegger’s insights, it’s evident that exercise is key to getting rid of lower back pain, and incorporating rucking initially can help you shed those few extra pounds too.