By: Shelagh McNally for Back1The back is a marvelously complicated structure built around 24 vertebrae that make up the spinal column. Ligaments and tendons hold the vertebrae, which are connected by discs and facet joints. As we age we begin to lose strength and flexibility causing our spine to curve and our discs to get thinner so vertebrae rub against each other. The result: Chronic back pain accompanying loss of independence, quality of life and overall health.
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When NOT to exercise
There are certain days when you shouldn’t be exercising. Below is a list from CDC showing when you should refrain from exercise and contact your doctor:
Have a cold, flu, or infection accompanied by fever
Have a swollen or painful muscle or joint
Have any new or undiagnosed symptom
Have chest pain, or irregular, rapid or fluttery heartbeat
Have shortness of breath
Have a hernia, with symptoms
Have been advised by your doctor not to exert yourself for a given period of time due to illness, surgery, etc.
Benefits of strength training
Strength training can reduce symptoms of numerous diseases and chronic conditions:
Back problems
Arthritis
Diabetes
Osteoporosis
Obesity
Depression
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But recent research has shown that simple exercise may be the biggest aid in helping alleviate and even prevent back pain. Results published in a recent edition of the American Journal of Physical Medicine & Rehabilitation described how chronic back pain in the elderly population could be treated with therapeutic exercise. “This study explored exercise behaviors of elderly adults with a history of chronic back pain before and two years after treatment in an exercise-oriented rehabilitation program,” explained Dr. Julie Mailloux, one of the principal researchers at the study conducted at the Massachusetts School of Professional Psychology. The study followed 126 men and women 65 years or older with chronic back pain who underwent a six-week physical exercise program over a period of two years. “Improvements in flexibility and strength occurred during treatment. The percentage of patients who performed at least some exercise increased from 49 percent before treatment to 72 percent at the two-year follow-up,” noted Mailloux. Another 12-month study conducted with post-menopausal women at the Tufts University in Massachusetts in conjunction with the Centers for Disease Control and Prevention (CDC) also found exercise helped with back pain. After just two days per week of progressive strength training participants demonstrated amazing gains. There was a 75 percent increase in strength, a 13 percent improvement in dynamic balance, and a one percent gain in hip and spine bone density. Strength training overall improved balance, reducing back and hip injuries as well as providing relief from arthritis pain, weight loss, improvements in glucose control and improved balance, coordination and mobility.
The study also showed exercise can slow the physiological aging clock but must include both aerobic exercise, (walking, jogging or swimming) as well as lifting weights. Aerobic exercise is needed for cardiovascular fitness and endurance while weightlifting builds muscle mass and bone density. Having stronger muscles translates into less back problems.
Based on this new research the CDC has created The Growing Stronger: Strength Training for Older Adults program. It requires no special equipment other than a sturdy chair, comfortable workout clothes, a good pair of cross-training sneakers with good support, ankle weights and dumbbells (i.e. hand-held weights). The program consists of a warm-up period of walking for 5 to 10 minutes and then doing a series of simple weightlifting exercises followed by a 15 minute cool-down of light stretching. It’s simple to follow and the CDC Web site outlines how to get started with accompanying demonstrations of each exercises. Be sure to consult with your doctor before starting the program. Learn more about the Getting Stronger Program at www.cdc.gov’s growing stronger page
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