Strength Training to Overcome Pain
For many people who suffer from pain – chiropractic, massage, physical therapy, acupuncture and pain medication – are all possible avenues to help live a better life.
However, looking into the scientific literature, weight lifting or strength training has more clinical evidence supporting its use to treat pain than anything else.
Of course, strength training brings to mind bulging muscles and sweaty bro's grunting as they admire their muscles in the mirror.
But exercise physiologists and scientists now say it's time to discard those antiquated notions of weight lifting and accept the fact that it can do more for your health than your physique.
Modern exercise science has demonstrated that working with weights — whether that weight is a light dumbbell or your own body — may be the best exercise for pain-free lifelong physical function and fitness.
Strength training exercises are actually among the most important exercises to stay fit and healthy.
Muscle strength decreases with age unless you work on preventing it with strength training exercises.
According to a 2018 CDC report, less than 25% of Americans over the age of 45 engage in strength training.
A big part of this is due to the elderly worrying about being injured and women worry about bulking up and looking manly.
However, if you don’t work to strengthen your muscles, muscle function will decline by 25% of what you had in your mid-30’s when you reach 70.
They will decline by 50% by the time your 90.
At around age 30 you lose as much as 3% to 5% of lean muscle mass per year and if you have pre-existing spine dysfunctions, it only makes it worse.
Strength training helps to make daily activities easier whether it’s climbing stairs or doing outdoor chores like raking leaves.
There are numerous health benefits to strength training that can help reduce chronic pain.
When muscles are stronger your effort decreases which helps prevent fatigued muscles.
For many years, people with illnesses such as fibromyalgia were told to avoid strength training exercises.
Today, research demonstrates the safety and benefit of this important type of exercise for people with illnesses like fibromyalgia.
In addition, many people struggle with back and neck pain at some point in their lives and there is plenty of evidence that strength training exercises help.
They strengthen muscles stopping long-lasting cycles of pain.