Strength Training Can Cut Down On Back Pain
If you're like many people, you put up with from some kind of aches and pains. We see many office workers in our Hopkins, MN clinic whose lives are disrupted by some kind of back or neck problems. The good news is, research shows that strength training can help lessen pain.
A Danish study followed 42 women who were plagued by trapezius pain. The trapezius forms a triangle between the neck, shoulders, and upper back, and is a typical source of neck and shoulder pain 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 practiced strength training workouts for 20 minutes, three times a week. Each workout included three out of 5 high-intensity exercises designed specifically for the neck and shoulder muscles.
- The second group did leg workouts for 20 minutes, 3 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 carefully documented the womens' muscle strength at the beginning and end of the study, and noted their levels of neck discomfort each week.
Though all of the women maintained their jobs during the study, those who performed strength exercises shared a 79% drop in the intensity of their pain. The women in the second and third groups mentioned no significant pain relief.
If you have problems 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 create a treatment plan that combines chiropractic care and specific exercises to help you get out of pain.
Give our Hopkins, MN office a call today at (612) 655-3073 to arrange 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.