Strength training for back pain. Scientists recommend! Exercises aimed at strengthening the muscles of the back, pelvis and the entire trunk. Exercises for back pain.
A study by researchers from the University of Albert in Canada has shown that strength training can significantly reduce back pain, Bild said.
In 80% of cases, back pain is harmless because it is not associated with injury, but is simply the result of the interaction of muscles, spine and nerves.
Therefore, in such a situation, you should strengthen your back muscles, and not spare yourself, being afraid to overexert yourself, advises the magazine "HausArzt".
Researchers at a Canadian university found that strength training reduced back pain by 60%, while aerobics, yoga, and cross-training sessions only by 12%.
Exercises aimed at strengthening the muscles of the back, pelvis and the entire trunk should be performed 3-4 times a week. However, you should not start training abruptly if you have not previously exposed yourself to physical activity. In this case, it is better to start with regular warm-ups and stretching, and then after 3-4 weeks, having already strengthened the joints well, move on to strength training.
In her book "All about the health of the back and spine" O. N. Radionova gives the following recommendations:
While studying, follow a few simple principles:
Always start your strength training with warm-ups and stretches.
Begin each exercise with ten repetitions.
Increase the number of repetitions slowly.
After you get to two sets of 25 reps each, add weight (for example, put on gymnastic weights, and if not, pick up a small weight - a bag of sand, a can of canned food, a pack of cereal or salt, etc.).)
Increase the number of repetitions and the weight until you reach 2 sets of 25 reps with a 2.5 kg weight.
Remember that muscle strength increases even more slowly than flexibility. In the best case scenario, you will notice an increase in your strength over a fairly long period (3 to 12 weeks). So please be patient.
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