The Best Resistance Training Devices For Back Pain
A Chiropractor's Recommendations & Product Review
As a chiropractic physician my recommendations are made based on a variety of factors including spinal biomechanics, research evidence and practical considerations such as ease of advice implementation and cost particular products. I would like to disclose that, although I may get a referral fee from some of the items advertised or reviewed, this will never impact the integrity of my reviews or recommendations. I hope you find my recommendations useful; however, if you have a specific spinal problem or condition, and have not yet done so, it is recommended that you contact your qualified health care provider for recommendations that may apply to your particular case.
Peter C. Spathis, DC
Resistance Training Devices To Relieve & Prevent Back Pain
Proper spinal joint function is characterized by a balance of movement and stability. A joint is able to freely move when the tissues around the joint - ligaments, tendons and muscles - are "loose" enough to allow this to happen. However, tissues that are either too loose or not strong enough to prevent a joint from exceeding its normal range of motion, can allow a joint to move beyond its ability to maintain its structural integrity. Without going into unnecessary detail about a complex process, we can simply think of this as trying to balance stability with flexibility. Resistance training exercises can be very helpful with improving spinal stability not only by strengthing muscles that cross spinal joints, but also improving or eliminating muscle imbalances that create unnecessary spinal stress and are a common cause of back pain.
As resistance exercise is simply exercise that forces a joint to go through a resisted range of motion, or a sustained muscle contraction, a variety of options are available for us to do this. We can use free weights, machines, elastic tubing or even just use gravity - our own bodyweight, using targeted exercise, can offer a great resistance to a joint's movement through its normal range of motion and strengthen associated muscles. This is the bottom line of resistance training - to strengthen muscles. By giving a muscle more than the usual resistance it receieves as it moves a joint, it will try to adapt by becoming stronger. Progressively increasing the resistance, the set and/or repetitions performed or the duration of a sustained contraction will give the muscle a reason to keep the adaptive process going (to get stronger and stronger and/or more resistant to fatigue - within the limits of an individual). Based on age and other factors, even just trying to maintain the same resistance over time helps prevent a muscle for getting weaker and can be a worthwhile endevour.
Another key benefit of resistance exercise, especially movements involving some "loading" of the spine, is that it gives bones a reason to stay strong and can be helpful in preventing or reducing the degree of osteoporosis as we age. This can minimize the chance of associated risks such as spinal compression fractures due to brittle vertebrae. Please discuss this with your qualified health care provider to see which, if any exercises, are recommended in your specific case to avoid overloading weakened spinal bones! For those that would benefit, I hope you find my following review of resistance exercise equipment and methods useful.
You've likely seen Chuck Norris endorsing Total Gym on late night infomercials but is it actually a good product? In my opinion, yes! Many people will find this to be a useful product that provides the necessary resistence to not only help improve spinal stability but also achieve a full body workout. The link provided is to the "G5" model of the Total Gym which is rated to handle body weights of just under 375 lbs. This should be should be suitable for most people. This is a less expensive version - the G3 - which can support up to 300 lbs and has less exercises that can be performed on it but may be worth considering if price is a significant factor.
Resistance bands offer another way to get a full body workout in addition to performing rehabilitation exercises for specific problems. They are often used and recommended by physcial therapists for good reason; they are inexpensive and can provide people of almost any age adequate and appropriate resistance to achieve particular goals. For those new to resistance bands, there are instructional videos to help find and demonstrate exercises for you. Better yet, speak with your qualified health care provider for specific instructions on how to get the safest, most effective workout.
Kettlebells can be an effective way to promote spinal and full body strength and stability. However, there is a caveat: perhaps even more so than with some other types of exercise equipment, when used improperly, they can cause injury or further aggravate a particular condition. For those without experience using kettlebells, there are many instructional videos available on the internet to help with proper exercise performance. I would additionally advise that you consult your qualified health care provider to see if kettlebell workouts would be appropriate for you. For example, I would not recommend a kettlebell workout to those with an acute spinal disc herniation as further damage may result. Please be sure you are a good candidate for this piece of equipment. The link provided is to a kettlebell set most appropriate for beginners. Heavier kettlebells are available for stronger and more experienced individuals.
Zero to minimal equipment required! Ok, this discussion was supposed to be about resistance training "devices" but I am including this book as its content may be useful to some but not an approach they had previously considered. This is mostly a body weight exercise approach - yes mostly plank variations - to help with core strength. The interesting thing about planks is that, in their most basic forms, they activate abdominal muscles without having to flex ("round") the lumbar spine in the way that crunch type movements do. This allows it to strengthen the target muscles without imparting as much stress on spinal discs as some other abdominal exercises. For people with certain spinal conditions, this may prove advantageous. Some exercises in this book are performed with light dumbells for added variety. For those interested in body weight workouts to improve core strength and stability, this book is worth considering. Of course plank exercises will not be appropriate for every age group and condition so, as always, please consult your qualified health care provider to ensure that plank type movements are appropriate for you.
