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WebMD estimates that up to 80% of Americans will at some point in their lives are affected by back pain. Of those, 85% will not find the cause of the pain despite a thorough medical examination.

Because of this, people who suffer from frequent pain, especially back pain; are scared to exercise for fear of hurting themselves. While their fears may seem warranted, studies prove just the opposite, demonstrating that strength training can actually reduce pain and prevent further injury if done properly.

Kettlebells are cast-iron weights that have been used for centuries to train Russian soldiers and athletes, appear to be a promising therapy for back and neck pain, new research shows.

The weights, named for their resemblance to a tea kettle with a looped handle, began showing up in American gyms about 15 years ago and have gained a popular following among exercise buffs looking for a quick full-body workout. Unlike traditional weight training, which typically focuses on lifting exercises, a kettlebell workout requires both swinging and lifting of the weights.

Studies have shown that people training with kettlebells in 20-minute sessions two to three times a week for eight weeks reported less pain as well as improved strength in the trunk and core muscles. Over all, working out with kettlebells reduced lower back pain by 57 percent and cut neck and shoulder pain by 46 percent.

Kettlebell training, while helpful in reducing pain and improving core strength, is also surprisingly aerobic. A study by the American Council on Exercise found that a 20-minute kettlebell workout burns about 21 calories a minute, the equivalent of running at a six-minute-mile pace.

Kettlebells are also an exercise of choice for many people because they are very portable, making it easier to exercise for people on the go.

Because Kettlebells are difficult to control, it’s important to consult with a pain management doctor to see if this exercise will benefit you before meeting with a certified instructor to learn proper form.

The road to better health is paved with the small decisions we make every day, and this quick exercise can help you take control of your back pain.

If you or a loved one is experiencing chronic neck or back pain and would like to see if rehabilitative exercises can help, visit www.wolmed.com to make an appointment to become part of the 15% who find relief from their chronic neck and back pain. WOLMED is a CARF certified full serviced Pain Management Clinic with locations to better serve you in Dallas and Denton.