Sitting for extended periods of time is not good for you. Not only is sitting more sedentary than standing, but it does less to strengthen the muscles of the back and neck and it is easier to adopt awkward body positions (e.g., while straining to type and view an ill-positioned monitor) that and can lead to chronic back, shoulder, and neck pain.
Last week, the NYT Health Blog (read here) highlighted a new therapy for back pain that is actually not that new at all - kettlebells. Think of them as bowling balls with handles, kettlebells have been used for many years by Russian soldiers and athletes to develop back, neck, shoulder, and core strength. They are also a quite versatile piece of equipment that can be lifted and swung in a variety of ways. One of the main differences between lifting with kettlebells and lifting with other free weights in that the kettlebells are typically swung quickly, which requires additional muscles to control the movement.
The NYT blog reviews the results of a Danish study in which 40 people were randomized to do full body kettlebell exercises 3 time a week or a control condition in which individuals were instructed to exercise, but did not complete any kettlebell training. The conclusions of the study (from the abstract of the published paper) were that, “Worksite intervention using kettlebell training reduces pain in the neck/shoulders and low back and improves muscle strength of the low back among adults from occupations with a high prevalence of reported musculoskeletal pain symptoms.”
This finding actually makes sense when you think about how strengthening and stretching those muscles could lead to better posture and less pain. So, if you have neck of back pain, or just find yourself stiff and sore after coming home from the office, think about picking up a kettlebell (and swinging it around). Kettlebells have now gone mainstream in theUSand can be found at most sporting goods stores, but make sure to get some instruction if working out with kettlebells is completely new to you.
Here’s to better health!