Strength Training Can Lessen Back Pain

If you're like most people, you suffer from some kind of aches and pains. We see many professionals in our practice whose lives are disrupted by some kind of back or neck problems. Fortunately, research shows that strength training can help reduce pain.

A Danish study followed 42 women who were troubled with trapezius pain. The trapezius forms a triangle from the neck, shoulders, and upper back, and is a frequent source of neck and shoulder discomfort in office workers. All of the women in the study did repetitive work throughout the day at their jobs.

The women were randomly placed into one of three different groups:

• The first group performed strength training workouts for 20 minutes, three times a week. Each session included three out of five high-intensity techniques devised specifically for the neck and shoulder muscles.


• The second group did leg workouts for 20 minutes, three times a week. They used stationary bikes, and left their arms to hang relaxed at their sides.


• The third group were given guidance on "workplace ergonomics, diet, health, relaxation, and stress management for a total of (one hour) per week but were not offered any physical training."


 

Researchers meticulously documented the womens' muscle strength at the start and conclusion of the study, and recorded their levels of neck pain each week.

Though all of the women continued their jobs during the study, the women who practiced strength exercises shared a 79% reduction in the intensity of their pain. The women in the other groups mentioned no significant pain relief.

If you put up with neck or back pain, it's important for you to know that there are natural solutions. In our office, we can work with you to develop a treatment plan that combines chiropractic care and specific exercises to help you get pain free.

Give our Depew, NY office a call today at (716) 668-2225 to schedule an appointment.

Andersen LL, Andersen JL, Suetta C, Kjaer M, Søgaard K, Sjøgaard G. Effect of contrasting physical exercise interventions on rapid force capacity of chronically painful muscles. Journal of Applied Physiology. 2009;107(5):1413-9.