Q:
The Fitness First staff encourages me to strength train
my low back even when I have acute low back pain. How does strength training help with low back pain?
A:
Low back pain is
categorized as follows:
•Acute - a few days
to ~6 weeks
•Subacute - ~6 to
~12 weeks
•Chronic - greater
than 12 weeks
About 80% of adults
experience low back pain at some point in their lifetime. 50% of people in the United States
experience chronic low back pain and it is the most common cause of job-related
disability and missed workdays.
How does strength
training provide relief for low back pain and improve my low back health?
1. When a low back injury occurs, strength
training promotes oxygen / nutrient rich blood flow to the area to speed injury
repair
2. Helps alleviates stiffness and improves
the spine’s range of motion
3. Leads to gains in strength and muscle
mass. Gains in strength and muscle
mass help stabilize the spine and reduces pain associated with poor posture
4. Improves bone density to reduce the
risk of osteoporosis and the pain associated with osteoporosis
5. A strong stable spine reduces the
likelihood of future injury or re-injury
6. Promotes Endorphin release. Endorphins elevate mood and lower the
perception of pain
7. Strength training and stretching the
hamstrings helps provides relief for back pain
Regardless of the
low back pain type, research has shown that strength training is an effective
way to reduce pain, perceived pain, the level of disability, and improve
quality of life.
The following
websites and were used in answering the question:
https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet
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