Added: 03 June 2024
1. Strengthens Core Muscles
Resistance training helps in strengthening the muscles of the core, including the abdominals, obliques, and the muscles surrounding the spine. A strong core provides better support for the lower back, reducing the strain and alleviating pain.
2. Improves Posture
Poor posture is a common contributor to lower back pain. Resistance exercises, especially those targeting the back, shoulders, and abdomen, can help improve overall posture. Better posture minimises the stress on the lower back during daily activities.
3. Enhances Flexibility and Range of Motion
Certain resistance training exercises improve flexibility and the range of motion of the spine and hip joints. Increased flexibility reduces stiffness and enhances mobility, which can significantly reduce discomfort and pain in the lower back.
4. Promotes Weight Loss
Excess body weight, particularly around the abdomen, can increase the load on the lower back making the pain worse. Resistance training helps in building muscle mass, which increases metabolism and aids in weight loss. Maintaining a healthy weight relieves pressure on the lower back.
5. Reduces Inflammation
Engaging in regular resistance training can help reduce inflammation in the muscles and joints. This is particularly beneficial for individuals suffering from chronic lower back pain, as inflammation often contributes to pain and discomfort.
6. Enhances Blood Flow and Nutrient Delivery
Resistance training increases blood flow to the muscles and tissues surrounding the lower back. Improved circulation ensures that essential nutrients and oxygen are delivered to these areas, promoting healing and reducing pain.
7. Mental Health Benefits
Chronic lower back pain can lead to mental health issues such as depression and anxiety. Resistance training releases endorphins, which are natural mood lifters. Regular exercise can thus improve mental well-being, providing a holistic approach to managing back pain.
8. Builds Bone Density
Resistance training helps in increasing bone density, which is crucial for individuals with conditions like osteoporosis that can cause or exacerbate lower back pain. Stronger bones are less prone to fractures and other injuries that might contribute to pain.
9. Prevents Future Injuries
By strengthening the muscles and improving flexibility, resistance training helps in creating a more resilient body that is less susceptible to injuries. This proactive approach is essential in preventing future episodes of lower back pain.
10. Customisable and Gradual Progression
Resistance training programs can be tailored to individual needs and pain levels. Starting with low resistance and gradually increasing intensity allows for safe and effective management of lower back pain without overexertion.
Incorporating resistance training into a programme, under the guidance of a suitably qualified professional can provide significant relief from lower back pain long term and improve overall quality of life.
Image by kjpargeter on Freepik
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