Study: Less back pain through training

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New research suggests that targeted mid-body training may be the key to preventing and treating low back pain.

A study published in the International Journal of Kinesiology & Sports Science identifies targeted mid-body training as an important tool for treating lower back pain. This could help curb the rapidly increasing cases of lower back pain caused by modern sedentary lifestyles.

In the 8-week study, participants with a history of lower back pain were divided into two groups. The first group did not exercise, while the second group participated in the LES MILLS CORE workout every two weeks - a scientific workout designed to improve core strength, stability and endurance.

By measuring muscle activity before and after the workout, the research team analyzed trunk muscle activity patterns, strength, and back extensor endurance. The training group achieved significant improvements from the courses: Forearm support (plank) endurance increased 45%, extensor endurance increased 35%, and abdominal strength increased 14%, while the first group did not achieve significant improvements.

"The results suggest that even a small amount of training can lead to significant improvements in strength, which is important because muscle weakness is a major contributor to lower back pain. People with low back pain are often prescribed painkillers and told to rest, but in most cases exercise is the key"

Dr. Gillian Hatfield, professor of kinesiology at Canada's University of the Fraser Valley.

Bryce Hastings, director of research at LES MILLS, agrees that the increasing prevalence of back pain can be curbed by reducing sedentary activities and targeting core training, "The muscles that are activated during core training play an important role in preventing these problems. Research shows that LES MILLS CORE is a safe, accessible and effective intervention to improve abdominal muscle strength and endurance, as well as back extensor endurance, even in people who have a history of back pain."

Bryce Hastings' top 3 tips for back pain relief:

Mindful Posture: Especially when sitting, make sure to maintain a healthy posture. Sitting for long periods of time tempts you to let your shoulders slump. To avoid this, you should actively bend your lower back slightly inward on a regular basis and stand up every now and then.

Stretching: This stretching exercise can help to equalize pressure on the discs: Simply lie on your stomach and push your upper body up slightly with your arms to lift your chest while pressing your hips into the floor. This position should be held for a few seconds and repeated 10 times.

Core workouts: exercises that focus on the core stabilize the back as well as the deep muscles. Squats and deadlifts (even with your own body weight) are excellent stability exercises. When doing these exercises, make sure that the lower back is slightly bent inward.

Source and image source: BODYMEDIA

Published on: 21 January 2023

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