You know lifting weights can help you tone and strengthen your muscles, but did you know these benefits can also help you overcome your back pain?
A study from the University of Alberta, presented at the American College of Sports Medicine, found that weight lifting could decrease back pain. In the 16-week trial, 240 adults completed different training programs to build up strength and battle back pain.
Those who exercised four days a week experienced a 28 percent decrease in pain, while those who did three or two times a week experience 18 and 14 percent decreases, respectively.
The study also found that quality of life improved for participants by 28 percent for those who worked out four times a week, 22 percent for those who did three times and week and 16 percent for participants who exercised twice a week.
If you're considering trying weight lifting to help your back pain, follow this advice to make sure it doesn't cause additional discomfort:
Start slow. In the University of Alberta study, participants gradually worked their way up through different weights. If you're a beginner at this kind of training, start small and increase as you become more comfortable.
Stay consistent. Frequency will help you build up muscle and get the strength you need to improve your back pain. Jennifer Gamboa, the founder and president of Body Dynamics in Virginia and spokeswoman for the American Physical Therapy Association, told Everyday Health that adults should complete strength training exercises at least twice a week.
Target all muscles. When doing these exercises, make sure you're targeting all your major muscle groups. This will be the most effective way to strengthen your entire body and reduce your pain.
For more ways to combat your back pain, schedule an appointment with a professional chiropractor today.