Struggling with Back Pain? Try Strength Training: Evidence-Based Benefits

Having to deal with long term back pain can be debilitating. This can often make everyday activities & movements challenging, thus affecting overall quality of life. However, there is a growing body of evidence that supports the idea that incorporating strength-based activities into your routine, can provide pain significant pain relief. But how?

1. Strengthening Supportive Muscles

The bases of any strength training plan should target not only the back muscles, but also those that support the spine. A study published by Huang et al, (2004) showed that strengthening the muscles of the hips, glutes and deep core muscles, reduce stress on the spine, alleviating long term back pain [1].

2. Enhanced Spinal Flexibility and Mobility

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People tend to move differently when they have chronic back pain, usually in an attempt to ‘protect’ their backs. Maintaining spinal flexibility and mobility is essential for preventing and alleviating back pain, making everyday movement easier. Research by Akuthota et al. (2008) suggests that incorporating strength training exercises that promote flexibility can improve spinal function and reduce pain [2].

3. Improved Muscle Imbalances and Posture

‍Poor posture and muscle imbalances are common contributors to back pain. Sitting at our desks for hours on end can be problematic for our body. A study by Lee et al. (2016) demonstrated that strength training exercises that focus on balancing muscle groups can correct these imbalances, leading to better posture and reduced pain [3].

Conclusion

It is vitally important to consult with a medical professional to get to the bottom of your chronic pain before embarking on an exercise plan. However, strength training can be a promising solution to your back pain. By starting gradually and building up your strength,

incorporating evidence-based strength training exercises could be the key to a healthier, pain-free back and an improved quality of life. CK fit has experience in providing exercise plans for those dealing with chronic back pain. If you could do with a hand, feel free to get in touch.

References

1) Huang, WH., Tang, CK. & Shih, YF. Effectiveness of gluteal control training in chronic low back pain patients with functional leg length inequality. Sci Rep 14, 24432 (2024).‍

2) Akuthota, V., Ferreiro, A., Moore, T., & Fredericson, M. (2008). Core stability exercise principles. Current Sports Medicine Reports, 7(1), 39-44.

3) Lee, J. H., Ooi, Y., Nakamura, K., & Park, Y. S. (2016). Effects of scapular stabilization exercise on neck alignment and muscle activity in young adults with forward head posture. Journal of Electromyography and Kinesiology, 30, 31-37.