Kettlebells for Backpain

I picked up the next article regarding kettlebells and back pain.

A 2011 study from Truman State University looked at improving back and neck/shoulder pain by using ballistic kettlebell routines. The study split 40 participants with a high prevalence of reported musculoskeletal pain symptoms, into two groups- a kettlebell training group and a control group (no exercise).

The exercise group consisted of “ballistic full-body kettlebell exercise 3 times per week for 8 weeks” The exercises consisted of kettlebell dead lifts from the floor and 2 arm ballistic swings. The main outcome measures were pain intensity of the neck/shoulders and low back, isometric muscle strength, and aerobic fitness.

After 8 weeks the exercise group had reduced pain levels significantly (up to 95%) in the neck/shoulders and low back and increased muscle strength of the trunk extensors (Core).

This was one of the first studies to look at power training or ballistic movements and their effect on reducing pain. The researchers mentioned “Our study is the first to demonstrate that ballistic cyclic training with high peak forces markedly lowers pain symptoms in both the neck/shoulder and low-back region.”

Source: Scand J Work Environ Health. 2011 May;37(3):196-203. Kettlebell training for musculoskeletal and cardiovascular health: a randomized controlled trial. Jay K et al.

So the results are great as it proves fitness experts don’t have to shy away from high speed ballistic training in a clientele reporting pain (within reason and tailored to the client, of course). And a lot of people hate doing traditional cardio (running, cycling, etc), so it is reassuring to know that we can give them better benefits with kettlebell training, bodyweight circuits, sleds, sandbags, etc.