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Monday 9 September 2024

Walking is great for lower back pain – here’s how to get the most out of this exercise

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Walking is great for lower back pain – here’s how to get the most out of this exercise:-

If you are one of the millions of people worldwide who suffer from lower back pain, you might want to try going for a walk.

Numerous studies have shown walking has many benefits when it comes to alleviating low back pain. And, according to a recent study, going for a walk just three times a week can significantly reduce discomfort, improve spinal health and quality of life for people suffering with low back pain. There are a number of reasons why walking can help.

First, walking increases blood circulation, which helps deliver more oxygen and nutrients to the spine and the muscles surrounding it. Better circulation reduces inflammation and speeds up the healing process of damaged tissues, which may help reduce lower back pain.

Second, regular walking engages and strengthens the core muscles – including those in the lower back, abdomen and pelvis. A stronger core provides better support for the spine, reducing strain on the lower back and alleviating pain.

According to one study, strengthening core muscles through walking can lead to significant pain reduction and improvements in spinal stability.

Walking also activates the glute muscles which are crucial for stabilising the muscles around the back, pelvis and abdomen. Being sedentary can lead to changes in muscle and joint function and can make muscles weaker. Walking requires an upright posture which engages the muscles that are underused while sitting. This will probably help reduce back pain, as well as increase strength in important glute muscles.

Alongside this, walking encourages gentle movement of the spine and hip joints, promoting flexibility and preventing stiffness. And unlike more dynamic activities – such as running – walking places less stress on the body.

Increased mobility helps maintain a healthy range of motion and reduces the risk of muscle imbalances which can contribute to back pain.

Consistent walking also of course improves posture by encouraging an upright stance and proper alignment of the spine. Good posture reduces stress on the lower back and helps prevent pain caused by poor alignment. Walking with a more upright posture is also linked to decreased stress compared to people who slouch while walking.

Last, walking triggers the release of endorphins, the body’s natural painkillers. These chemicals help reduce the perception of pain and improve overall mood, which is beneficial for those suffering from chronic back pain.

One study even showed that walking stimulates the brain to release serotonin as well as endorphins – reducing pain and improving mood.

Start walking
If you experience mild lower back pain and are keen to give walking a try, here are a few things to bear in mind so you can get the most out of your walks:

1. Start gradually
Begin with short walks of 10-15 minutes – gradually increasing the length and intensity as you get fitter. This prevents overexertion and allows your body to adapt. You could also adjust your daily activities to include more walking – such as parking further from your destination.

2. Maintain good posture
Focus on maintaining an upright posture while walking. Avoid slouching or leaning forward. Keep your head up, shoulders back and engage core muscles. Distribute weight evenly if carrying items – either using both backpack straps or switching hands if carrying something.

3. Choose the right footwear
Wear supportive, comfortable shoes that provide cushioning and arch support. Proper footwear helps absorb shock and reduce the impact on your lower back.

4. Walk on even surfaces
Opt for flat, even surfaces such as pavements, tracks or treadmills. Uneven terrain can increase the risk of falls, fatigue and add additional strain on your lower back.

5. Warm up and cool down
Begin each walk with a 5-10 minute warm-up, either doing a slow, gentle walk or some dynamic stretches to prepare your muscles. Similarly, end your walk with a cool-down period, including stretches that target the lower back, hamstrings and hip flexors to enhance flexibility and prevent stiffness.

6. Stay consistent
Aim to walk at least three times a week as this is shown to provide long-term relief from lower back pain.

7. Vary your routine
Incorporate different types of walking to keep your regimen interesting and challenging. Try brisk walking, interval walking (alternating the speed you walk – doing 30 seconds fast walking followed by 30 seconds of slow walking) or even go for a hike to engage different muscle groups and boost your fitness.

8. Track your progress
Keep track of your walking duration, intensity and how your back feels before and after each session. Monitoring your progress can help you identify patterns, set goals and stay motivated.

9. Stay hydrated
Drink plenty of water before, during and after your walks to stay hydrated. Proper hydration is essential for muscle function and overall health.

10. Listen to your body
Pay attention to how your body responds to walking. If you experience a spike in pain or discomfort, consider modifying your routine or talk to your doctor. As with all forms of exercise, there may be some mild soreness at first as your body adjusts to a new routine.

Walking is a simple, low-impact exercise that you can do almost anywhere. Following this advice will ensure you get the most out of your walks, potentially paving the way for a healthier, pain-free life.

This article was written for The Conversation by Athalie Redwood-Brown, Senior Lecturer in Performance Analysis of Sport, Nottingham Trent University, and Jen Wilson, Senior Exercise and Health Practitioner, Nottingham Trent University.

Please see the original article for ALL relevant links here

xx oooo xx

I know many readers enjoy walking, so no matter where in the world you live, I hope you may enjoy a walk. Why not share news of where you walked today... even if it was only a walk to the shops 😊

Walking, or indeed any movement/exercise is important for us all, and of course, how you choose to do this is a personal choice and our age and any health concerns must always be taken into account.

If you are new to exercise, have an underlying medical condition or existing injuries please consult a doctor before embarking on any new exercise programme.

Please be aware that articles within this blog are provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, including medication, you should contact your Doctor/local health care provider.

All the best Jan

36 comments:

Tom said...

...keep putting one foot in front of the other.

J.P. Alexander said...

Caminar es genial Te mando un beso.

Angie's Recipes said...

We love our daily walking!

Pat @ Mille Fiori Favoriti said...

good advice! Walking is the best all around exercise!

Margaret D said...

Good read Jan.
One of my daughter in laws has lower back pain which is related to arthritis.

Elephant's Child said...

Walking is excellent exercise. I have not walked far today (a small walk in the garden) but tomorrow I will do the Out of the Shadows walk on World Suicide Prevention Day.

jabblog said...

I agree - walking is good exercise and if you can do it among trees, it's even better.

roentare said...

Your advice is always sensible and reasonable

chica said...

É mesmo muito bom caminhar e sempre que posso, o faço!
beijos, linda semana! chica

CJ Kennedy said...

Great tips

Donna said...

I'm trying to get back to walking 10 thousand steps a day but it's such a struggle! I was getting 14 thousand and more at 68 but now at 73...it's such a chore!
hugs
Donna

Kinga K. said...

Staying consistent is very important!

My name is Erika. said...

I love to walk. And now I know why that crook in my lower back is always better after I go. :) Happy new week Jan.

Maria Rodrigues said...

Hi Jan,
Excellent post!
Walking is very important for our health.
Thanks for the information and tips.
Greetings and hugs
Maria

Rose said...

I know walking is goid for me yet I dont...the only thing I do do that is good is I dont park close to stores unless it is raining hard...I just simply avoid icy situations if possible.

Bill said...

Good tips, Jan.

R's Rue said...

I love walking. Hugs.
www.rsrue.blogspot.com

baili said...

How nice my doctor allowed for walking dear Jan
I so enjoyed the post

Ananka said...

Walking is very good for you. Comfortable shoes, plenty water and don't over do it are all important :-D

Mary Kirkland said...

I walk a lot because my dog has too much energy. lol

Laura. M said...

Gracias Jan. Lo hacemos todos los días y si que es bueno para el dolor lumbar.
Buen a semana.
Un abrazo.

HappyK said...

You don't have to convince me to walk. I've been taking morning walks for over 33 years. :)

Dianna said...

I know how true this is...I was having some hip related pain and after beginning a walking routine, the pain has eased up. Thanks for the great post on the benefits of walking.

Granny Marigold said...

We walk early in the morning and at first my back is very stiff and sore but after a short while it "loosens up". Week days we walk around a small lake that's just 3 blocks away from our home. Weekends we drive farther to walk somewhere different for a change.

Back2OurSmallCorner said...

Walking is so good as an exercise. I do suffer with low back pain and know this type of movement does really help.
Thank you for sharing some more delicious recipes last week. The Cobb salad is so colourful and I know the gratin and the cake will go down well in this house.
Thinking of you x

Giorgio said...

Such a great post! It's important to begin at a slow pace. As you mentioned, posture is also very important. Many cardiologists say least sixty steps a day.
Thanks for sharing!

Jeanie said...

These are all really excellent tips -- some I already do and some I will now incorporate!

Rajani Rehana said...

Super tips

Luiz Gomes said...

Boa tarde e uma excelente terça-feira. Obrigado pelas dicas maravilhosas.

Conniecrafter said...

I noticed with my knee getting worse with arthritis and my balance issues I tend to walk looking down, I know I need to try and stand upright but it just throws me off, but still feel better after a good walk.

Debbie said...

i have trouble walking any distance and have a lot of back pain when i stand still, say to cook dinner. this is some great information, i scanned it today but i would like to come back and read it. sending you some hugs today!!

DeniseinVA said...

A superb article Jan. Walking is the key to so many things for our health.

Hena Tayeb said...

Excellent I start walking more this past year and can feel the difference.

Teresa said...

Ahora salgo a caminar todos los días. Besos.

Shrimpton and Perfect said...

Thank you for this post. A reminder of just how good walking is for us.

Divers and Sundry said...

I'm lucky to live within walking distance of a city park that has a 1/2 mile walking track.