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Resistance Training For Back Pain

How Resistance Training Can Relieve Lower Back Pain

Lower back pain is a common ailment affecting millions of people worldwide. While rest and pain relief medications are often the first line of defence, there’s another, often overlooked solution that can provide significant relief: resistance training. In this blog post, we’ll explore the incredible benefits of resistance training for lower back pain and how it can help you regain a pain-free, active life.

Understanding Lower Back Pain:

Before we dive into the benefits of resistance training, let’s briefly understand lower back pain. It can be caused by various factors, including muscle imbalances, weak core muscles, poor posture and sedentary lifestyle. Lower back pain can be excruciating, limiting your ability to move comfortably, sit, stand, or walk. It can interfere with even simple daily activities like getting in and out of a car, bending to tie shoelaces, or lifting objects. This pain can be both acute and chronic, making it a constant source of physical discomfort. Chronic lower back pain can also lead to sleep disturbances, strained relationships and living in a state of constant cautiousness. Consequently, this can have a significant impact on your quality of life.

It is essential to seek appropriate medical care, and adopt a comprehensive approach to managing and preventing lower back pain, to improve overall quality of life. Our multidisciplinary team at Reform Physio and Reform Fit are here to help. Contact us here.

The Role of Resistance Training:

Resistance training, also known as strength training, involves performing exercises that challenge your muscles by lifting weights, using resistance bands, or utilizing your body weight. Here’s how it can help:

  1. Strengthening the Core Muscles:

One of the key components of resistance training is strengthening the core muscles. These muscles include the abdominals, obliques, and lower back muscles. A strong core provides stability to the spine and can help alleviate lower back pain. By engaging in resistance training exercises like planks, deadlifts, and squats, you can target these core muscles and improve their strength and endurance.

  1. Improved Posture:

Poor posture is a major contributor to lower back pain. Resistance training can help you build the strength needed to maintain proper posture. By strengthening the muscles that support your spine, you can stand and sit with your spine in a more natural alignment, reducing the risk of discomfort.

  1. Enhanced Flexibility:

Strength training doesn’t just build muscle; it also improves flexibility. Many resistance training exercises involve a full range of motion for various muscle groups. This increased flexibility can reduce stiffness and tension in the lower back, providing relief for those experiencing chronic pain.

  1. Pain Reduction and Management:

Regular resistance training can increase the production of endorphins, which act as natural painkillers and mood enhancers. These endorphins can help alleviate lower back discomfort. Additionally, by strengthening your muscles and improving your overall fitness, you’ll be better equipped to manage and prevent recurring episodes of pain.

  1. Weight Management:

Excess body weight is a common contributor to lower back pain. Resistance training is an effective way to manage and reduce body fat while building lean muscle. As you lose weight and improve your body composition, the strain on your lower back is significantly reduced.

  1. Increased Blood Flow and Nutrient Supply:

Engaging in strength training increases blood flow to the muscles, including those in your lower back. This enhanced circulation helps deliver essential nutrients and oxygen to the area, promoting healing and reducing inflammation.

  1. Prevention of Future Injuries:

A well-rounded resistance training program strengthens not only your core but also other muscle groups. These additional muscles play a crucial role in protecting your lower back from future injuries. As you get stronger and fitter, you’re less likely to experience recurring lower back pain.

To conclude, resistance training is a versatile and effective solution for lower back pain relief. It addresses the root causes of the pain by strengthening the core muscles, improving posture, and increasing overall fitness. If you’re suffering with this, email us at or call us on 01799 530 650 to find out how our multidisciplinary team can help.

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