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What does the Journal Of The American Medical Association say is the best way to beat lower back pain? Get up and get moving! Their studies found that’s the single most effective way to relieve lower back pain – and keep it from coming back. So what kind of activity works best? The experts say pretty much anything works – from strength training, to yoga, to walking. It works because the activity promotes blood flow, reducing inflammation. And anything that strengthens your core will take the pressure off your spine and prevent back spasms.