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Strength training

Strength training is an essential part of the exercise routine and includes aerobic activity and flexibility exercises that strengthen the musculoskeletal system. Strength of the back depends upon the overall strength of the body. Therefore to have a healthy back, one should maintain a healthy body.

The basic concept behind increasing muscle strength is by inducing tension within a muscle or group of muscles. Tension within the muscles is created by resistance training using equipment such as dumbbells, resistance bands, and specially designed strength training machines or your own body weight (self-resistance). Muscle is a metabolically-active tissue; increase in the muscle mass also increases the body’s metabolism and results in strengthening of the body.

Back pain may also be caused by disorders of other parts of the body such as abdomen and shoulder that may put excessive strain on the lower back. Therefore strength training of the different body parts is essential for a healthy back or prevention of back pain. The benefits of strength training include:

  • Builds up the muscles
  • Reduces excessive fat
  • Increases bone mineral density
  • Improves sleep cycle
  • Optimizes level of hormones such as testosterone
  • Maintains good health
  • Reduces risk of injury

It is to be noted that without regular strength training, the size and strength of the muscles decrease with age. It has been observed that inactive individuals lose their muscle mass between 20-60 years of age, while those performing regular strength training can preserve their muscle strength throughout their lifespan. Strength training also helps rebuild lost muscle.