Trending This Week - Bye Bye Back Pain
Most of us will suffer back pain at some point in our lives, and many experience frequent episodes of back pain throughout our adult lives. Somehow we associate complaints involving the spine with more concerns and ‘worried’ thinking. In part as a consequence of this phenomenon, back pain tends to be ‘overcomplicated’ in our society. This often leads to excessive diagnostic testing and treatment that does little to address the underlying dysfunction.
A long-proven fact is that back muscles weaken substantially as we reach middle age which makes joint and disc structures vulnerable to injury. Strengthening these spine-supporting muscles is a simple and highly effective means of reducing existing back pain and preventing recurring back pain episodes. The fit20 training method involving slow, controlled, and strong contraction is a highly effective way to strengthen your back muscles.
Chronic low back pain (CLBP) is common, expensive, and acknowledged as multifactorial in nature. However, deconditioning of the lumbar extensor musculature is a common factor. Thus specific resistance exercise is frequently recommended. Many resistance exercises for the lumbar extensors exist, although recent evidence suggests that isolated lumbar extension (ILEX) resistance training may be best for conditioning these muscles (1).
Results of the research indicate that ILEX resistance training results in significant and meaningful improvements in perceived pain, disability, and GPOs, as part of a multiple intervention or stand-alone approach. A low frequency (once per week) yet the high intensity of effort (to momentary muscular failure) approach using either full or limited range-of-motion ILEX resistance training seems to be sufficient and best for significant and meaningful outcomes (1).
Steele J, Bruce-Low S, Smith D. A Review of the Clinical Value of Isolated Lumbar Extension Resistance Training for Chronic Low Back Pain. PM R. 2014 Oct 29. pii: S1934-1482(14)01464-6. [Epub ahead of print]