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Posted on 10-24-2017

How Total Body Strength Training Prevents Low Back Pain

If you’ve ever experienced low back pain, you know how it can force life to take a back seat.  Low back pain has a profound effect on your quality of life.  It can stem from sitting all day, injury, or poor posture.  Traditional rehab methods focus on strengthening the “core” is best method for decreasing low back pain.   However, research shows that total body strength training can be more effective. 

We define total body strength training as exercising every major muscle group (legs, core, arms, shoulders, back, and chest) within a week.  Training the whole body prevents low back pain more effectively than programs that focus on the abdominal and low back area alone.  A recent study found that recreationally active men had significant decreases in low back pain and disability following a 12-week total body training program.  Subjects trained 4 times a week, with exercises including: leg press, leg curls, lat pulldown, bench press, shoulder press, bicep curl, tricep extension, prone superman, and ab crunches. 

There was a clear correlation between increasing strength and decreasing low back pain.  The researchers point out the effectiveness of consistent total body strength training involving progressions that vary in weight, rest, sets, and reps, compared to traditional low back rehab programs that focus on the low back and abdominal area involving higher reps and less variations in weight. 

Implementing a total body program involving free weight and body weight exercises promotes functional strength, which will help decrease low back pain and discomfort.  Korwitts Chiropractic Center’s Rehab department treats low back pain in the same way.  We focus on strengthening the entire body, as opposed to just the area of discomfort or pain.  This results in faster recovery, putting the low back pain in the back seat, allowing you to drive on, pain-free.   

Justin Reich

Exercise Rehab Specialist


Jackson, J.K., et al.  The Influence of Periodized Resistance Training on Recreationally Active Males with Chronic Nonspecific Low Back Pain.  Journal of Strength and Conditioning Research.  2011. 25(1), 242-251.

Daniel said:

I like the fact that Korwitts works on strengthening the entire body to promote faster healing, and better overall health. Thank you!

2017-10-31 05:28:47

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