By Kassia Garfield, Owner, MaxStrength Fitness
Back pain is one of the most common ailments affecting millions of people worldwide, and it can range from mild discomfort to debilitating pain. Whether it’s due to poor posture, muscle imbalances or injury, many individuals struggle with chronic back pain. While medications, physical therapy and other treatments are often used to manage pain, strength training has emerged as an effective approach to both alleviate and prevent back pain. Here’s how strength training can be beneficial for those experiencing back discomfort. The scary thing is, as we have improved health care and science, the incidence of back pain is increasing! With changes to the work force, and less and less physical jobs, people overall are less active.
- Strengthens Core Muscles
The core, consisting of the muscles in the abdomen, lower back and pelvis, plays a crucial role in stabilizing the spine. When the core muscles are weak, the spine lacks the support it needs, which can lead to poor posture and increased stress on the back. Strength training exercises like planks, deadlifts and squats can specifically target and strengthen these muscles, improving stability and reducing strain on the spine. A strong core ensures that the body can move efficiently and with less risk of injury, which is particularly important for those with chronic back pain. Just like any joint, the stronger the muscles, the less stress on the joints. A sedentary lifestyle decreases core strength and only leads to an increase in back pain as you age if activity is not a priority.
- Increases Flexibility and Mobility
Strength training isn’t just about building muscle—it can also enhance flexibility and mobility. Exercises that focus on movement through a full range of motion can improve flexibility in the muscles surrounding the spine. For instance, performing squats or lunges can improve hip flexibility, which in turn helps alleviate tension in the lower back. Increasing mobility in the hips, hamstrings, and spine reduces stiffness, which is often a contributing factor to back pain. Regular strength training helps maintain healthy movement patterns, which can prevent discomfort and stiffness from developing over time.
- Reduces the Risk of Injury
Strengthening the muscles surrounding the spine and improving overall body mechanics can significantly reduce the risk of back injuries. A well-balanced strength training program that targets all major muscle groups helps prevent muscle imbalances, which are often the root cause of back pain. Strength training can also help individuals recover more quickly from an injury by improving muscle strength and endurance, allowing the body to better handle physical stress without overloading any one area, particularly the back. If you are dealing with back pain, hiring a professional to help guide you is important, but starting to move and not be afraid is the first steps.
- Fear-Avoidance Behaviors Can Limit Success
For many people with chronic back pain, the fear of worsening their condition leads to avoidance behaviors. This fear of movement—often called “fear-avoidance behavior”—can become a major obstacle to recovery. When individuals stop moving or avoid certain activities due to fear of pain, it can contribute to the pain getting worse over time. Muscles become weaker, joints become stiffer, and mobility declines. In turn, this can lead to a cycle of increased pain and decreased activity, reinforcing the idea that movement is dangerous. As a health care professional, I often ask people who have had back pain for years, “Wells has rest and a lack of activity helped your back pain?” and the answer is usually, No. If your back hurts if you move or if you don’t move, might as well be active and start the process of getting better through strength. Not moving has clearly not worked for many people with back pain—it’s time to try something different. Strength training is an excellent way to re-engage with movement. Starting with low-impact exercises and gradually increasing intensity helps build confidence in one’s ability to move without pain. When done correctly, strength training can help reduce pain by addressing the underlying causes, such as muscle weakness and imbalances, rather than avoiding movement altogether.
Rather than fearing exercise, individuals with back pain should focus on movement as a tool for healing. Starting slow, with guidance from a fitness professional or physical therapist, can help individuals safely build strength and regain mobility. Over time, this can lead to not only pain relief but also increased function, reduced fear of movement, and a better quality of life. If this sounds like you, please reach out to MaxStrength Fitness of Niceville to hire a professional to help guide you through this journey of recovery. 850-373-4450.
Conclusion
Strength training offers a comprehensive approach to managing and preventing back pain. By strengthening the muscles that support the spine, increasing flexibility and mobility, and reducing the risk of injury, strength training can significantly alleviate discomfort. For those struggling with back pain, incorporating a well-rounded strength training routine into their fitness regimen, alongside advice from a healthcare professional, can lead to long-term relief and improved quality of life.
Interested in a different topic? Please email kgarfield@maxstrengthfitness.com!
