If you have long-term back pain, does adding back and core “control” and “stability” exercises to a strength routine help?
Research reviewed: Neuromuscular control and resistance training for people with chronic low back pain: a randomized controlled trial
One of the most effective ways for treating chronic low-back pain (ama back pain that’s been going on for awhile, typically longer than 3 months) is via a methodical and progressive strength routine (resistance training). That’s very well supported in the research.
A key question becomes - are there ways to add those strength programs and make them even more effective?
One of the ways often touted is through “lumbar neuromuscular control retraining” which includes exercises such as the “bird-dog”, “cat-cow” and other movements intended to enhance proprioception (our body’s unconscious awareness of itself) through controlled mobility.
This week’s research paper examined if adding such a neuromuscular control routine to a strength routine actually lead to greater benefits for people suffering from chronic low back pain or can you use your time better elsewhere?
Methods
The researchers took 69 participants and randomly split them into two groups - the control group completed 12 weeks of strength (resistance) training and the intervention group completed the same 12 week program along with lumbar neuromuscular retraining (list exercises).
Changes in pain and function were recorded through multiple, validated reporting tools (the main one being the Oswestry Disability Index) with scores taken at baseline, 6 weeks and 12 weeks
Results
The results were quite simple. There was no significant difference between the two groups at 6 or 12 weeks
Practical application
The practical application is also quite simple! If you’re dealing with chronic low back pain, using a strength (resistance) program alone will get you the same benefits as a strength & neuromuscular control program. Take that time you save and apply it somewhere else.
Thank you for reading and thank you for your time. If you need our help with injury recovery, fitness, and/or mindset coaching (we offer virtual & in-person avenues, including online programs) head over to the website.
Dr. Rajpal Brar, DPT has a doctorate in physical therapy from Northern Arizona University, and runs his own in-person and online sports medicine and performance business, 3CB Performance, in West LA and Valencia, CA and partners with Quantum Performance in which he further combines his movement expertise and fitness training background to rehab & train elite athletes. He also works at a hospital — giving him experience with patients in the immediate healthcare setting and neurological patients (post stroke, post brain injury) — and has been practicing for over 6+ years. Brar is additionally training at UCLA’s mindful awareness research center (MARC), has a background in multiple sports both playing and coaching and discusses sports injuries, fitness and performance his own YouTube Channel. You can follow him on Twitter at @3cbPerformance.