Strength Training
Building muscle to support pain management
Why Strength Training?
Strength training (resistance exercise) involves working muscles against resistance to build strength and endurance. Contrary to fears of worsening pain, it's actually beneficial for many chronic pain conditions when done appropriately.1
Benefits for Chronic Pain
- Stronger muscles support joints
- Improved function and daily activities
- Better posture and body mechanics
- Increased bone density
- Reduced fall risk
- Improved mood and confidence
- May reduce pain intensity
Evidence2
- Low back pain - Reduces pain and disability
- Osteoarthritis - First-line treatment
- Fibromyalgia - Improves symptoms
- Neck pain - Beneficial
- Osteoporosis - Essential
Getting Started Safely3
- Start light - lower weight, fewer reps
- Focus on form over weight
- Progress gradually (10% rule)
- Allow recovery between sessions
- Consider working with trainer initially
- Choose pain-free range of motion
Types of Resistance
- Body weight exercises
- Resistance bands
- Free weights (dumbbells, barbells)
- Weight machines
- Cable machines
Sample Guidelines
- 2-3 sessions per week
- Major muscle groups each session
- 1-3 sets of 8-15 repetitions
- 48 hours rest between same muscle groups
- Warm up before, stretch after
Cautions
- Avoid exercises that significantly increase pain
- Don't hold breath (Valsalva) - can raise blood pressure
- Modify around flares
- Get clearance if heart conditions
References
- Hayden JA, van Tulder MW, Malmivaara A, Koes BW. Exercise therapy for treatment of non-specific low back pain. Cochrane Database Syst Rev. 2005;(3):CD000335.
- Lange AK, Vanwanseele B, Fiatarone Singh MA. Strength training for treatment of osteoarthritis of the knee. Arthritis Care Res. 2008;59(10):1488-1494.
- American College of Sports Medicine. ACSM's Guidelines for Exercise Testing and Prescription. 10th ed. Philadelphia: Wolters Kluwer; 2018.