Strength Training Exercises for Back Pain Relief

Strength Training Exercises for Back Pain Relief

Strength training is an essential part of any program for relief from back pain. The muscles in the back are specifically designed to support the spine and when these muscles work correctly they reduce the amount of stress being loaded into the joints. Unfortunately, after 30 we lose muscle mass. As this muscle mass reduces there is an increase in the amount of stress on the spine itself, thus increasing the pressure on the back and on the intervertebral discs.  This type of weakness in the muscles can cause problems such as incorrect loading on the spine, leading to disc bulges or even prolapsed discs.

By participating in a regular strength training program you can strengthen your lower back, reducing the load on the spine, reducing back pain and preventing postural imbalances or spinal injuries. 

When you look at the anatomy of the spine you find that there are two types of muscles. There are smaller segmental muscles that work across individual segments of the spine, only moving one or two vertebra. And there are large muscles that work across larger regions of the spine. To relieve back pain both of these layers of muscles need to be functioning correctly.  

So how can we relieve back pain via strength training?

  • Firstly you need to ensure that you can correctly activate your core.
  • Secondly you need to activate your glutes and strengthen.
  • Thirdly we need to develop a neutral spine and strengthen it.  
  • And finally we need to integrate these strategies into your strength training programs. 

By doing this you not only strengthen the muscles supporting the back, but you also strengthen the other muscles that aid in moving the spine and preventing the back carrying too much load.  

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