By Rita La Rosa Loud, B.S.
At the age of 21, I was involved in a major car crash and sustained multiple injuries, especially to my lower back. Due to fear of triggering debilitating spasms in my lumbar spine, for years I avoided full-range low back exercises. In retrospect, I suffered unnecessarily. Fast forward to my 30s: My trepidation was eased after participating in Dr. Wayne Westcott’s Nautilus back strengthening fitness program. His research among others proves that strength (resistance) training performing full range of motion can alleviate low back pain (see December 2023 article, “Oh My Aching Back”). People who are sedentary, not physically active, underfit, or do not engage in regular resistance exercise may suffer from lumbar pain and possibly a few other health conditions and physical ailments. In fact, statistically 50-80% of American adults experience lower back pain and discomfort for one or all these reasons.
Full range vs. part range
Full range exercise movements are optimal for increasing muscle strength, as opposed to less than full range (or partial range) exercise movements. Also, research has shown that full range strength exercise enhances joint flexibility. To maintain and increase joint mobility, prevent muscle imbalances, and reduce injury risk with strength training, you should exercise at a full range (pain-free) range of motion.
Nautilus back study
The physical therapists at General Motors Powertrain Plant in Defiance, Ohio, one of our nation’s largest automobile production plants, conducted a low back study with subjects who all had low back pain. The autoworkers participated in a basic Nautilus strength training program for approximately three months. At the completion of the study, favorable improvements included decreased low-back pain as evaluated by the Oswestry scale, increased muscle strength, and increased joint flexibility.
Nautilus One strength equipment
The Nautilus One strength machines at our fitness center are designed to emphasize the extensor muscles of the low back, namely the erector spinae, unlike most gyms, which accentuate the hip extensors. The Nautilus One includes a CAM, which automatically adjusts the resistance throughout the movement range and muscle force patterns, matching muscle and resistance force more accurately throughout each exercise movement. We have found that our adult and senior members respond favorably to the strength training equipment, have a positive exercise experience, and those participants formerly with low back issues express feeling less pain and discomfort.
Wayne Westcott, Ph.D. Center for Health and Fitness at Quincy College
Experiencing pain and discomfort in your lower back? Consider our supervised, group fitness program on well-designed, senior friendly, Nautilus One strength equipment. Program includes endurance, flexibility, and functional training. We are located at Presidents Place, 1250 Hancock Street, Quincy. Book a tour, try a free training, or find out how to register. Call 617-405-5978. Street parking is available, and a parking garage is next to the building.
About the Author: Rita La Rosa Loud holds a B.S. in Exercise Physiology with additional education in Sports Medicine and Athletic Training. She is NASM Certified and has been actively involved in the fitness industry for more than 35 years. She is also an author and writes
fitness-related articles for various publications. Currently, she is a fitness researcher and directs the Wayne Westcott, Ph.D. Center for Health and Fitness at Quincy College. She can be reached at 617-405-5978.
