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No matter where you hurt, you should try this simple strategy

As a physiotherapist, I have seen countless patients who come to me in pain, hoping for a quick fix to alleviate their symptoms. While there are many effective treatments for pain, such as medication and manual therapy, incorporating strength training and mobility exercises into one's routine can be an incredibly effective way to not only relieve pain, but also prevent future injury.





The benefits of strength training and mobility exercises for pain relief are numerous. Strengthening the muscles around the affected joint or body part can help to provide support and stability, reducing strain on the area and ultimately decreasing pain. Additionally, improving mobility through exercises such as stretching can increase range of motion, allowing for better movement and reducing the risk of injury.


One area where incorporating strength training and mobility exercises is particularly important is in the management of lower back pain. According to a systematic review and meta-analysis published in the Journal of Orthopaedic & Sports Physical Therapy, exercise therapy, which includes strength training and mobility exercises, is effective in reducing pain and improving function in patients with chronic low back pain (Babatunde et al., 2017). Another study published in the Journal of Physical Therapy Science found that an exercise program including both strength training and stretching resulted in significant improvements in pain, disability, and lumbar spine mobility in patients with chronic low back pain (Kumagai et al., 2015).


Knee pain is another area where incorporating strength training and mobility exercises can be incredibly beneficial. In fact, there's enough evidence out there now to suggest it's an absolutely essential strategy for improving knee pain. For example, a study published in the Journal of Orthopaedic & Sports Physical Therapy found that exercise therapy, which includes strengthening exercises, is effective in reducing pain and improving function in patients with knee osteoarthritis (Bennell et al., 2017). Additionally, a review published in the journal Physical Therapy found that exercise programs including both strength training and stretching can improve pain, function, and quality of life in patients with knee osteoarthritis (Piva et al., 2010).


Neck pain is a third area where incorporating strength training and mobility exercises can be helpful. Neck pain can be a common and debilitating condition that affects many people. It can be caused by a variety of factors, including poor posture, muscle strain, injury, or underlying medical conditions. While there are many treatments available for neck pain, including medications and Physiotherapy, strength training has been found to be an effective way to reduce neck pain and improve overall neck function. Strength training can achieve the following things if you're suffering from neck pain:

  1. Increased muscle strength: Strength training exercises can help to strengthen the muscles in the neck and upper back, which can help to support the weight of the head and reduce stress on the neck. This can lead to reduced pain and stiffness in the neck, and improved range of motion.

  2. Improved posture: Many people with neck pain have poor posture, which can contribute to the development of neck pain. Strength training exercises can help to improve posture by strengthening the muscles in the upper back, shoulders, and neck, which can help to pull the shoulders back and keep the neck in a neutral position.

  3. Reduced muscle tension: Strength training can help to reduce muscle tension in the neck and upper back, which can help to reduce pain and stiffness. This can be especially beneficial for people who spend a lot of time sitting at a desk or working on a computer, as these activities can contribute to muscle tension in the neck and shoulders.

  4. Increased flexibility: Strength training exercises can help to increase flexibility in the neck and upper back, which can help to improve range of motion and reduce pain and stiffness. This can be especially beneficial for people who have reduced flexibility due to injury or underlying medical conditions.

  5. Improved overall fitness: Strength training is a great way to improve overall fitness, which can help to reduce the risk of developing neck pain in the first place. By strengthening the muscles in the neck and upper back, you can improve your overall fitness and reduce the likelihood of developing neck pain or other related conditions.

To be honest, the above benefits apply for all parts of the body, and strength training is an effective way to reduce pain all over and improve overall function and quality of life. If you are experiencing persistent pain, it is important to start at the right level, and progress with a specific strategy for your specific needs. If you need pointing in the right direction, our Physiotherapists are experts and reducing pain.. You can book in for an assessment here:

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