Baxby, and the method to use Baxby, is based on scientific research and clinical practice regarding how the body adapts to stimulation, both neural and muscular.1
The Role of Exercise in Mitigating Pain
Exercise plays a significant role in managing and reducing pain. Physical activity reduces chronic pain by building muscle strength and flexibility, reducing fatigue, reducing pain sensitivity, and reducing inflammation.2 Exercise may have specific benefits in reducing the severity of chronic pain, as well as more general benefits associated with improved overall physical and mental health, and physical functioning.3
The Body's Adaptation to Stimulation
Any physiological responses to exercise will occur both immediately and over the long term if exercise is continued. During exercise, skeletal muscle fibers are activated. Skeletal muscle force is also generated when muscles remain static (i.e., isometric), not just during movement.4,5
The rate and degree to which the body adapts to strength and endurance training are variable and are most influenced by training intensity, volume, frequency, and initial fitness level.6 Neuromuscular adaptations (i.e., improvements in motor unit recruitment and coordination) can begin within 1–2 weeks of consistent training. Muscle hypertrophy (i.e., growth) and structural changes typically take 4–6 weeks before noticeable differences occur. Research suggests that as little as 30–60 minutes per week of resistance training can lead to measurable strength and hypertrophy improvements, especially for beginners.
Spinal adaptations occur in response to mechanical loads, lifestyle changes, or pathological conditions. These changes can happen at various levels, including bones, intervertebral discs, muscles, and ligaments. Here are examples of spinal adaptations and their general timelines:
Muscle Adaptations
- Strengthening Core and Postural Muscles: Exercises can increase the strength of muscles supporting the spine, improving stability and reducing back pain.
- Timeline: Noticeable muscle strengthening and endurance improvements typically occur after 4–6 weeks of consistent training
Spinal Alignment Adjustments
- Habitual Postures: Prolonged poor posture can lead to adaptive changes in spinal curvature, such as kyphosis or lordosis. Conversely, posture correction strategies can reverse these changes over time.
- Timeline: posture improvements can begin within weeks
The Role of Isometric Exercises
Isometric exercises are clinically more effective than general exercises for chronic non-specific neck pain.7 Isometric exercises for posture are effective because they target stabilizing muscles, improve endurance in muscles that support the spine, and help retrain the body to maintain better alignment.
In addition, research shows that isometric exercise is more effective in reducing the degree of pain and in enhancing muscle activity.8 Other research suggests that doing any isometric contraction for two minutes at around 30-50% of maximum effort is enough to trigger physiological improvements.9
References
1 Physiopedia; https://www.physio-pedia.com/Neuromuscular_Adaptations_to_Exercise
2 Utah State University, Heart Extension; https://extension.usu.edu/heart/research/exercise-and-chronic-pain
3 National Library of Medicine; https://pmc.ncbi.nlm.nih.gov/articles/PMC5461882/
4 Journal of Science in Sport and Exercise; https://link.springer.com/article/10.1007/s42978-019-0018-3
5 American Academy of Physical Medicine and Rehabilitation; https://onlinelibrary.wiley.com/doi/10.1016/j.pmrj.2012.10.007
6 National Strength and Conditioning Association; https://www.nsca.com/education/articles/kinetic-select/time-course-of-physiological-and-anatomical-changes/
7 Pakistan Journal of Pharmaceutical Sciences; https://pubmed.ncbi.nlm.nih.gov/25262525/
8 Journal of Exercise Rehab; https://pmc.ncbi.nlm.nih.gov/articles/PMC4548678/
9 Science Alert; https://www.sciencealert.com/isometric-exercise-why-this-workout-regime-is-so-good-for-youhttps://pmc.ncbi.nlm.nih.gov/articles/PMC4548678/