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Comment by sopooneo | Hacker News Reader

I'm 37. Developer. I had suffered lower back pain for five years, sometimes severely. I started doing just 20 pushups a day and it is completely gone.

Just one data point, I know. But since that data point is 100% of me, I'm sticking with it.

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For anyone who wants to fix his posture, there is a great series of 5 articles called Neandhertal no more hosted on t-nation.

https://www.t-nation.com/training/neanderthal-no-more-1

https://www.t-nation.com/training/neanderthal-no-more-2

https://www.t-nation.com/training/neanderthal-no-more-3

https://www.t-nation.com/workouts/neanderthal-no-more-4

https://www.t-nation.com/workouts/neanderthal-no-more-5

36, same thing. It works, it's not anecdotal. Number one reason for lower back pain, is weak back muscles.

Makes sense, but why pushups then? They target mostly the chest, shoulders, and triceps.

http://www.md-health.com/What-Muscles-Do-Push-Ups-Work.html

They key is the core(abdominal) strengthening. A strong core is essential to everything being in shape.

Pushups are basically planks where you vary the intensity (with the angle of your body to the ground).

Planks build core strength and the lower back is part of your core.

If you actively try to engage your core (abs, back, gluts) isometrically while doing pushups you gain more than just arms, chest and shoulder workout. It's about the form - you have to consciously focus on it.

Developed chest and shoulders give you better posture, which is usually enough to alleviate minor to moderate back pains.

I would add squats to the pushup routine (even unweighted). They will develop the quads and glutes somewhat.

weak core muscles, meaning all around your waist. stomach ones are very important, actually these keep straight posture much more than back muscles.

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